Due to the limited stomach capacity I am trying to eat the best nutritional foods with vitamins and minerals I can. Besides protein requirements what are some foods you eat to get the best nutritional bang for your buck? I still have a premier protein shake daily. I eat yogurt and spinach daily. I eat pumpkin seeds and or walnuts often too. I know a varied diet with different fruit and veggies is good but sometimes i want to just stick with something I know I will get a lot of nutrients from. I don't eat beans often and think maybe I should try to add some to my diet.

Lentils & quinoa or navy/white/pink beans and & sweet potatoes

Siggi’s yogurt!

Also the pastas made from just chick peas or lentils are really good and a different way to get your beans in.

Yogurt, beans, lentils, seeds, nuts, whole cooked grains, dark leafies, broccoli, berries, sweet potatoes, pumpkin, butternut squash, beets.

This is pretty much the list I eat from or try to eat from every day. I never get tired of eating these foods prepared pretty simply. They are in order of importance for me.

Veggies/Fruits:

dark leafys (arugula, lettuces, spinach, chard, collard/mustard/turnip greens, kale)

cruciferous veggie family (cauliflower, broccoli, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes)

mushrooms (all kinds but especially crimini, shiitake, white)

sugar snap peas, snow peas

asparagus

leeks, onions, garlic, green onions

jicama, Jerusalem artichokes = sunchokes, rutabaga, turnips

avocado

tomatoes of all kinds

lots of herbs

low glycemic fruit (blueberries, raspberries, strawberries, granny smith apples, pomegranate seeds, lemons, limes)

Oils

olive oil (extra virgin)

avocado oil

butter/ghee

lard

nuts, seeds, nut butters, reduced fat nut flours

Eggs/Dairy

egg whites

eggs

dairy (low fat for me) (fat free Greek yogurt plain, 2% cottage cheese, fat free mootopia, Premier Protein RTD drinks, Isopure protein isolate powder, Neufchatel cheese, 2% Kraft Deli Deluxe, 2% cheddar shreds, part skim shredded mozzarella, Boar's Head Lacy Swiss, lite string cheese sticks, light cheese wedges, Twin Peaks protein puffs)

Proteins

bone broth of all kinds

fish/seafood (white fish, salmon, sardines, tuna, shrimp, crab)

chicken (breast, ground white meat)

turkey (breast, ground white meat, Jimmy Dean turkey sausage crumbles)

lunchmeat (Boar's Head turkey/ever roast chicken/lite brunsweiger liverwurst, Hillshire Farms Naturals Black Forest Ham)

beef, venison, elk & lamb (any cut you can handle)

pork (any cut you can handle)

beans/pulses (lentils, garbano, kidney, black, cannelini, non-gmo edamame)

Fiber

Psyllium Husk

Shiritaki Noodles/Rice

Chaffles (Keto, homemade)

Edited October 23, 20196 yr by FluffyChix

See above Fluffy always Nails it -

Just to add i eat a ton of retried homemade beans, mixed with a chick peas and vitamins powders added.

I like @FluffyChix list and am adding sashimi (sushi without rice), because it's a good thing to eat out, lobster, Chilean sea bass, lower cal. trail mixes with nuts and dried berries in small amounts, unsweetened almond milk, and she included most of the other things I eat.

My favorite breakfast: One egg scrambled with fat-free cheddar cheese, one slice turkey bacon, 3 strawberries, a small glass of tomato juice to take my pills, and coffee because I am not perfect. LOL