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 healthily 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

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 (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. 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. Codfish
  14. Greek yogurt
  15. Rainbow trout

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?

You'll Love Our Macro Solution Program

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


  1. Aman Chauhan 2 days ago

    Hii…my name is Aman and I’m 20 yrs old. I’m 5’4 and weigh 40kg i wanna gain weight and also height.. can u plzz suggest me some suitable diet plan along with some home workout tips…u can message me on Instagram also Instagram user name is “the._phoenix”
    Thank u.

    • ig - rexchan52 1 min ago

      Eat everything, high in protein and carbs, reduce sugar(less junk foods) and oil intake.
      Look for Youtube for Home workout.

  2. Toini Amunyela 1 week ago

    I want to know which food can I eat to lose weight

  3. sarah 3 weeks ago

    Hi, I am 5 ft, I exercise a lot but my diet is appalling… nearly everything I eat bloats me out. I was thinking of doing one day low carbs, the next high carbs, then low carbs, then hogh carbs etc…. don’t know if this will work for helping me lose some weight and tone up as well as keeping me strong enough to keep up my exersice. Thank you!

    • Ted Kallmyer 3 weeks ago

      Hi Sarah, I would recommend to stop obsessing about carbs and eat them at levels that fit your day’s activity. You can calculate your TDEE and how many carbs you need with our macro calculator.

    • IknowWhatImDoing 3 weeks ago

      Low carb diets are bullshit.
      Getting enough of all macros is important. Cutting carbs is bullshit and makes you low energy.

    • Jade Lyron 2 weeks ago

      Eat foods low in calories, then take a break n hang out b4 u goin exercise again and don’t stress to much bout

  4. Rouinna Venturina 1 month ago

    Hello! I’m 5’7” and weigh 60kg. I’m doing intermittent fasting and I plan to have a low carb, high protein diet since my goal is to build muscles and lessen my body fat percentage. I want to be introduced in counting my macros. Watching YouTube videos and reading about it seems not enough for me to get started confidently. I want to speed up the results since I already have the discipline and motivation. Knowledge Ian’s familiarity is what’s lacking. Thank you for your help!

    • James 1 month ago

      Hi Rouinna, please consider our book – The Macro Solution. This will show you how to count macros. You don’t need to be intermittent fasting, or go low-carb.

  5. Naveen kambli 1 month ago

    My weight is 54kg and my hight is 5. 8in
    I need to gain lean muscle…
    1 year done gyming.. and i consume 2 scoop whey protein by optimum nutrition.. so how much should protein n curbs i do need to get 1 bulky physic… Please respond

    • Malik 1 month ago

      I heard you eat whatever your weight is in grams for protein. So since your 54kg you should consume 119g of protein daily.