Top 15 Healthy Carb, Protein, and Fat Rich Foods

You ditched processed foods, so now what?

Choosing the right food is half the battle when learning to eat healthy and here are 75 great suggestions on what to eat instead.

These healthy carbohydrate, protein, and fat rich foods will help you to achieve your weight loss, muscle building, and healthy eating goals.

These are helpful since many of you are tracking your macros instead of just calories.

Choosing foods in each of the three groups can help you get the correct macro amounts you need.

Carbohydrate Rich Foods

15 Starchy or Complex Carb Foods

  1. Oatmeal (old fashioned or Steel Cut)
  2. Yams (almost same as sweet potatoes)
  3. Brown rice (love basmati, a long grain rice)
  4. Sweet potatoes
  5. Multi grain hot cereal (mix or barley, oats, rye, triticale, and a few others)
  6. White potatoes with skin (glycemic index be damned!)
  7. 100% whole wheat bread
  8. 100% whole wheat pasta
  9. Beans and lentils (great for healthy chili recipes)
  10. Cream of rice hot cereal
  11. Quinoa
  12. Couscous
  13. Pumpkin
  14. Butternut squash
  15. Fresh beets

15 Carb Rich Fruits

  1. Grapefruit
  2. Apples
  3. Blueberries
  4. Cantaloupe
  5. Oranges
  6. Bananas
  7. Peaches
  8. Grapes
  9. Strawberries
  10. Pineapple
  11. Black berries
  12. Plums
  13. Pears
  14. Acai berries
  15. Mango

15 Vegetables Lower in Carbs but high in Nutrients

photo credit: Nancy D. Regan via photopin cc

photo credit: Nancy D. Regan via photopin cc

  1. Broccoli
  2. Kale
  3. Asparagus
  4. Spinach
  5. Salad greens
  6. Tomatoes
  7. Peppers (green and red)
  8. Onions
  9. Mushrooms
  10. Cucumbers
  11. Zucchini
  12. Carrots
  13. Green beans
  14. Peas
  15. Cauliflower

MacroFoodListCoverThumbFind out how to get our helpful 100+ item macro food list. Lists macro counts and seperates foods by macro purity.

Get it here

protein sources

Top 15 Protein Rich Foods

  1. Eggs
  2. Whey protein (protein powder supplement)
  3. Chicken breast
  4. Salmon (wild Alaskan)
  5. Turkey breast
  6. Canned tuna (solid white)
  7. Nuts (walnut, almonds, pecans)
  8. Pumpkin Seeds
  9. Tofu
  10. Seitan
  11. Top round steak (grass fed beef)
  12. Flank steak (grass fed beef)
  13. Cod fish
  14. Greek yogurt
  15. Rainbow trout

See also: Do you Eat Too Much Meat?

15 Healthy Fat Sources

  1. Flaxseed
  2. Almonds
  3. Olive oil
  4. Avocado (see our delicious avocado ice cream recipe)
  5. Walnuts
  6. Virgin coconut oil
  7. Salmon (wild caught)
  8. Peanuts
  9. Clarified butter
  10. Ripe olives
  11. Peanut oil
  12. Hemp seed oil
  13. Pecans
  14. Cashews
  15. Dark chocolate

See Also: Why saturated fat isn’t that bad after all. and Fats: What You Need, What to Avoid.

What About Fiber?

Luckily when you choose the foods in the healthy carb category, they also supply your body with more than enough fiber both soluble and insoluble. Just focus on eating a variety of vegetables and fruit with some complex carbs added in each day.

These lists certainly aren’t definitive but they can be a great guide for those trying to clean up their diets, remove processed foods, and satisfy their daily macro amounts.

Do you have any additions to the above lists?

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64 Comments

  1. Abhijith Poojari 1 min ago

    Tq for information

    Reply
  2. Margie S 1 week ago

    Hi I’m Marjie, 55 years old , weighs 178lbs, diagnosed with type 2 diabetes since 5 years ago. What kind of food and what type of diet can you pls recommend so I can maintain a controlled blood sugar level and more importantly I can lose weight. Thanks much.

    Reply
  3. Shikha Hazarika 1 week ago

    Hi my name is Shikha. I am 23 years old & my height is 4.3 ft. I am very skinny. My weight is just 33. How can I gain weight?

    Reply
    • Ted Kallmyer 1 week ago

      Hi Shikha, Please check this page out: https://healthyeater.com/fd-muscle-gain

      Reply
    • Yusuf 1 day ago

      1 bowl Oatmeal , 8 bananas in a day , 1/2lt milk , and 6 eggs in a day, it really help you to gain your weight in 20 to 25 days … Trust me !

      Reply
  4. precious 2 weeks ago

    Hello my name is precious and I’m currently weighing 55kg and I want to build more muscles and gain weight what foods can help me achieve my goal?

    Reply
    • Ted Kallmyer 2 weeks ago

      Hi Precious, It isn’t so much about “certain foods” as it is understanding how much of each macronutrient your body needs to be able to grow muscle tissue. I suggest you use our macro calculator to help determine this.

      Reply
    • Nathan Beckwith 2 weeks ago

      Red meats, eat 4-6 meals a day depending on age. Carbs before training and protein after.

      Reply
  5. Samuel 3 weeks ago

    Hie my name is Samuel am 42years old and ihave just been diagnosed to be diabetic please assist with the type of food to be consumed daily

    Reply
  6. Himanshu Trivedi 4 weeks ago

    Hi, my name’s Heman, I’m 24, 5’9, and I weigh 55kg, I’m currently working out and taking whey protein, I’d appreciate if you can tell me how to gain weight, get bigger, and build my body shape accordingly!
    Thanks

    Reply
    • Vikram S 2 weeks ago

      We need at least 1gm of protein for every pound weight ,so according to your weight you need at least 120gm protein and 2500 calories ,300 gm carbs ,so to get certain amount of muscle you need to follow this , eat 6 eggs ,use 3 scoops of whey protein ,morning and at 11am and at evening and at least 1litre milk this much is enough to satisfy protein need ,but you will need to eat more for carbs and calories ,good luck

      Reply
  7. Sernan 4 weeks ago

    Hi im sernan 24 yrs.old 5’8″ hieght im ah skinny type person with 56 wieght hard to gain wieght and muscle and im very active my body metabolism are very fast…it needs me to eat 3 plated of rice in order not to be hungry for 4 hours…

    Reply
  8. Scott 4 weeks ago

    Hi, I’m 54 years old, 6 ft. 1″, and I weigh between 125 and 130 lbs. I’m very active…I’m always busy doing something…lots of physical labor, I take long walks, and many outdoor activities. I do smoke (big problem), but I don’t drink alcohol. I do my best to eat good, but I have never been able to gain weight and keep it. I still wear the same size pants I wore in High School! That might not be bad, but I want to gain about 40 to 50 lbs. Can you suggest a good diet? P.S….I’m moving to Ukraine by January, 2018.

    Reply
    • Ted Kallmyer 4 weeks ago

      Hi Scott, I suggest you have a look at the muscle gain version of our Flexible Dieting Solution. It will show you how to build muscle by eating the right ratio of macros. https://healthyeater.com/fd-muscle-gain

      Reply
  9. Aniruddha 2 months ago

    Hi, i am 25 years old. height 5’9ft, Weight 71kg. Presently i am doing gym workout. I need a list of home made easily available products to gain carbs, protein, calories, fiber. Looking forward to gain muscles,strength. I checked out using ur calculator. So i need 379g carbs and 252g protein. So suggest me the foods to reach at that level. THANKS!

    Reply
    • Ted Kallmyer 2 months ago

      That’s way too much protein and looks like too many carbs. Are you sure you used the right settings?

      Reply