Top 15 Healthy Carb, Protein, and Fat Rich Foods

Some foods are high in carbs, others high in protein, and others high in fat.

Choosing the right food is half the battle when learning to balance your macros and eat healthily and here are 75 great suggestions on what to eat when you’ve had enough of one macro but need more of another.

These healthy carbohydrate, protein, and fat dominant 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

complex carbs

15 Starchy or Complex Carb Foods

  1. Oatmeal (old-fashioned or Steel Cut)
  2. Yams (almost same as sweet potatoes)
  3. Brown rice (I love basmati, a long grain rice)
  4. Sweet potatoes
  5. Multigrain 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. Blackberries
  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
Did you know you can eat carbs and still reach your fat loss or muscle building goals? Learn how to count your macros and transform your body.

protein sources

Top 15 Protein-Rich Foods

  1. Eggs
  2. Organic protein powder (such as Organifi Complete Protein)
  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. Codfish
  14. Greek yogurt
  15. Rainbow trout

healthy fat sources

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

If you are confused about saturated fat, dig deeper into which fats you need, and which ones 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. If you’re someone who’s not a fan of vegetables, you could try cold pressed juice for extra phytonutrients and soluble fiber.

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?

You'll Love My Macro Solution Program

Step-by-step ebooks, or fully customized personal macros coaching. Now with complete vegan edition.

Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition and is our lead macro coach. If you need help reaching your weight loss/fitness goals see our personal coaching options.
Last Updated: February 11, 2020


  1. kathy johnson 6 days ago

    the doctor told me my AlC is at a 4.6 and said i need to eat more frequent and smaller meals and to do protein and carbs in with my diet

    • Ted Kallmyer (Certified Macro Coach) 6 days ago

      Hi Kathy, Glad you’re getting good advice about how to get your A1C back in balance. You can use our macro calculator to help you plan your diet with his advice: Flexible Dieting Macro Calculator

  2. Esha Afzal 4 weeks ago

    Can u tell me some routine for wieght gaining? Hey! I’m Esha and I’m 19 and my wieght is 40 so pls give me some tips or routine to increase my wieght

    • Ted Kallmyer (Certified Macro Coach) 4 weeks ago

      Hi Esha, It’s best to start by estimating your energy needs. You can use my calculator for that. Set it to “gain”. Also, don’t forget to engage in some muscle-building activities in conjunction. Flexible Dieting Macro Calculator

  3. Rylee Howell 2 months ago

    Hi I’m Rylee I weigh the average weight for a 13-year-old girl but I have this fat on my stomach I want to get rid of maybe get some abs to I’m writing down all the food I need to eat to keep mY organs and bone and heart very strong but I’ve been doing ring fit adventure for a couple months now and I’ve only lost a few pounds I don’t know if I’m doing it wrong or if I’m not eating enough but I get tired easily

    • Ted Kallmyer (Certified Macro Coach) 2 months ago

      Hi Rylee, You also need to have extra calories because you are growing. It’s also not too healthy to be too focused on your weight/body at 13 since you are still developing. Eat healthy, moderately, and get plenty of exercise. You don’t want to become an adult with body image and eating issues.

      • Rylee Howell 2 months ago

        thank you 🙂

  4. Noella 2 months ago

    Hullo. I’m 27 and weigh 50kgs for the past 7 years. I’m trying to gain weight but don’t eat chicken, don’t like lamb but like beef. Mostly have no appetite for food outside my routine breakfast, lunch and dinner. I do like my alcohol and smoke too. What should I do? I want to gain atleast 5kgs in the shortest time possible

    • Ted Kallmyer (Certified Macro Coach) 2 months ago

      Hi Noella, You need to calculate a weight gain TDEE. You can then eat whichever foods you like to accomplish this. Use my calculator here: Flexible Dieting Macro Calculator

  5. William Davis 2 months ago

    A type two diabetic I was not takeing my medicine last year and only ate once a day late in the evening it took a toll on me I’ve lost 55 pounds since November I started takeing my medicine now but can’t gain weight I went from a size 32 too a 29 in waiste size I need to gain weight back don’t know what kind of foods to buy and cook ect I’m
    Single 62 years old. I need advice on what to buy I really need weight gain if I keep loseing it I’m scared my organs will shut down

    • Ted Kallmyer (Certified Macro Coach) 2 months ago

      Hi William, It’s more about your total nutrition than specific foods. You need to figure out how many total calories you should eat for safe gain and how much protein, carbs, and fat you should be eating daily. I can do all this for you as part of my nutritional coaching services or you can use my free calculator to give it a shot yourself. Flexible Dieting Macro Calculator All the best!

  6. J R G 9 months ago

    Regarding the “whole wheat” items on your list. Do you mean “whole grain”?
    A “whole wheat” item may include ultra processed wheats with no other grains. That would be a simple carb, to be avoided. Better off to eat a “whole grain” item, either wheat or other grains. “Whole Grains” would only include a good, complex carb with all of the natural components of the grain still intact. Jim G

  7. E M Sand

    i ‘v read where veggitarians don’ eat meat. I see it is part of the diet. Can u explain? I’ve read several different articles regarding meat when on veggie diet. I’m trying to change my diet, but is a little confused about the meat. To eat or not to eat!

  8. Urooba Aziz

    Hey, I’m 22 and I weigh 137 pounds and my height is 5 ft. What would be my BMR? I don’t really trust the BMR calculators online because all of them are giving me different numbers.

    Also what kind of a diet would you prefer for me? I workout every morning with weights and do cardio twice a week.

    • Ted the Macro Coach

      I suggest that you use our calculator. BMR isn’t a useful number because it doesn’t account for the energy use of general movement and food digestion. Our calculator will show you your TDEE which is your total daily energy expenditure. Eat a balanced diet while maintaining a safe calorie deficit.

  9. Sandy

    I’m a 51 yr old who smoked 33 yes. When I quit at 45 I gained 30 lbs! 😢 I am 5’3” and I weigh 160. I used to weigh 120-130. I can’t lose this darn weight! I’m going through menopause. I need help.

  10. Shamila

    This is very helpful thanks alot🙂

  11. Harjit Singh

    Sir My height is 5’7″ ,but according to my height my weight should be 65-70kg but it’s 56 kg only ,,i m trying my best(taking too much carbs food) but no results…
    Now what should i do?

  12. Mani

    My weight is 80kg should I follow pure mass building program

  13. Geeta singh

    59 yr old women want to reduce and keep fit ,our veg.5-3 height and 77 weight,want help to reduce and keep fit,go to gym but no pt,so not sure what exercise program should be help.

    • Ted the Macro Coach

      Hi Geeta, There are a lot of good workout programs on Youtube. Search for ones that are designed for women and whole body.

    • Sam 8 months ago

      For your age first start with very lite workouts, warm ups and stretch mainly. There is many workouts now available in YouTube, fix your target and workout on that. If u need more information u can contact me.

  14. Satyam Tiwari

    How to repaier shoulder n lower back injury. In diet food

    • Gerhard Klopper

      Go to a physiotherapist. And don’t overwork those areas. A diet is not going to help your back.

  15. Zziwa Robert

    I have type 2 diabetes can eating cassava affect my blood sugar?

  16. Prem kumar

    The suitable diet should be taken for a person who requires suitable strategy.

  17. Tricia Moore

    I have hereditary high cholesterol. I also went on hormones to combat hot flashes. I just turned 50, Strike 3 🙂 The hormones packed on weight- so those are done. I am not sure what to eat to lose weight and not raise my cholesterol. I detest fish and avocados. Help! 🙂

  18. Jennifer

    I eat a lot food which contains calories,protein and carbs
    I workout every week thrice but I am not gaining weight
    As I am a girl I want a healthy body but my body is so thin that 😭

    • Nadim

      Gaining muscle and weight is simple math. Try a macro counting app to see if you’re hitting all your macro targets and see if you burn more calories than you consume.

    • Asma khatoon 2 months ago

      So sad…..😥