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. Let us help you succeed with counting macros!

120 Comments

  1. Liz Gomez 3 days ago

    I weight 145 pounds and want to lose belly fat and gain muscle whole body
    What percent should I be eating of fat , protein , and carbs ?

    Reply
  2. Arsh 2 weeks ago

    Hello I m arsh
    I need a dite plan for myself weight 88kg height 6.2
    I need to bulk my body I tryed few things but result is nothing

    Reply
    • Jpagara 1 week ago

      U need 220 gm protien and 300 carb in every day.

      Reply
  3. Dee 3 weeks ago

    Hi . I need a list of high carb foods

    Reply
  4. Donna 3 weeks ago

    Thanks for the information.

    Reply
  5. Katherine Locke 3 weeks ago

    I’m not concerned with losing weight. I want to be healthy. I’ve been diagnosed with SIBO. The doctor wants me to do a very restricted diet. However, I think eating a diet of whole foods and restricting or eliminating simple carbohydrates is probably the best way to heal.

    Reply
    • Cherie 3 weeks ago

      I agree, and you are so right!

      Reply
  6. Aira Rioveros 3 weeks ago

    Hi, I am Aira and this past few weeks I felt like I am losing too much weight and I think it’s because of stress. So now, I am trying to find a remedy to gain back my weight.

    Reply
    • Aman Merchant 3 weeks ago

      Just continue your daily workout nd dont perform cardio, Include weight training..! Nd start having a high protein nd fiber diet which will help you gain weight nd also gain muscles!

      Reply
  7. carolyn musick 3 weeks ago

    Hi I’m 5’ 3” I’m 130lbs and I’m trying to get down 10lbs but also tone up the the muscles I have but working out hasn’t made me extremely fatigued. How can I accomplish my goal and not be so tired?

    Reply
    • John 3 weeks ago

      If you are just starting to work out you will be tired at first as your body isn’t used to it. That’s just the way it is. Stick with it and eventually you will be able to push yourself harder and work out longer. It may take a few weeks but trust me it will happen. Also check out you tube. There are lots of great 30 min workouts that don’t require any equipment and you can do right in your living room.

      Reply
  8. Brenda 3 weeks ago

    Hi I am 27 years old and currently weigh about 130lb I’m trying to gain more weight but I have a hard time doing so because of a condition called gastritis.what recommendations do you have? What kinds of foods have alot of carbs?

    Reply
  9. Alex 4 weeks ago

    Hi i am 15 years old and I’m a boxer and weight 105lb and i want to maintain that weight but I’m having trouble because I’m getting thinner sometimes i drop to 100 lb what should I do

    Reply
    • Ted Kallmyer 4 weeks ago

      Hi Alex, you should establish your TDEE and track your macros.

      Reply
      • Alex 3 weeks ago

        Thanks a lot now I’m 106 lb I gained weight but It’s okay and so far I’m maintaining it

        Reply
        • Bhanu 3 weeks ago

          Hilarious..just in two days u gained 1 pound and updating here with thanks for that ..lol

          Reply
  10. Prashant Kumar 4 weeks ago

    Hi my name is prashant I am 18 years old my height is 5..5 feet but my body is so thin every body laughs on my body what should I take to make healthy body.

    Reply
    • Jordan 4 weeks ago

      Increase your protien intake to one gram per pound of weight (ex. 145lbs= 145 g of protien a day) and start weight lifting and lift enough weight to where you should only be able to do about 8-10 reps and that means litterally can’t do any more how hard you try and continue to excersise building all your muscle and before you know it you’ll be bulk

      Reply
  11. Darla Coleman 1 month ago

    I weigh 195 lb I wanted to lose 35 lb how many carbs should I eat a day to lose the weight my height is 5 8

    Reply
  12. sohail ak 1 month ago

    I’m 20 years old and my height 5’9 and my weight is just 46kg

    Reply
  13. Harsh 1 month ago

    I’m 17 years old my height is 5’7 and my weight is 45 kg . I want to increase my weight naturally

    Reply
  14. Subhash Jatt 1 month ago

    I want to gain my weight quickly

    Reply
    • Gurleen 1 month ago

      Just focous on ur diet if u can’t take any body supplement just eat dlia …like swwet potato and milk with banana it takes time but its working

      Reply
  15. Megan 2 months ago

    Lose belly fat is easy

    Breakfast: 1/4 cup oatmeal with resins
    Am snack : table spoon almond butter with small Apple
    Lunch : salad with tomatoes carrots and bell peppers vinaigrette dressing
    Pm snack: hard boil egg
    Dinner: small bowl homemade chicken soup

    Drink 11 – 8oz cups through out the day
    Eliminate caffeine and said also juices
    Eat 6 small meals during the day
    Eating small meals won’t give you a sugar spike and then make you crash also it stabilizes you sugar levels but you have to put healthy food in your body

    Reply