The Jamie Eason LiveFit Trainer Approved Foods List

Every food item you need for a successful transformation.

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Think of these food lists as general guides to what you should include in your diet. The lists include examples of what can be included, but are certainly not complete lists. If you have a healthy alternative that's not here, give it a try.

You don't have to include everything in your diet either. Pick and choose what fits best for you according to taste, cost and availability. Preferences change from person to person, so choose what tastes best to you.

If you like what you eat, you'll enjoy the meal plan and stick to it.

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Oils

Fatty proteins

Fatty proteins

Healthy fats are often built into the meals. In the event they are not, pay attention to the serving size. Males typically get a full serving and females, a half serving.

Lean proteins

Lean proteins

Ladies: 6 - 8 oz portion, Guys: 8 - 10 oz portion

Flours

Sweeteners

Fruits

It's best to choose berries in the morning and a citrus or banana directly following your workout, to eat in conjunction with your protein.

Acid (high water content, low cal)
Sweet (more calorie & nutrient dense)

These are to be used before a workout because they are more insulin-responsive.

Vegetables

Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sauteed or fried.

Seeds
  • beans beans

Leaf sheaths
Stems
Stems of leaves
Whole-plant sprouts
Legumes
Note: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium.

    Superfoods

    Superfoods

    Dairy

    Condiments

    Misc

    Carbs/Starches

    Carbs/Starch
    • barley barley

      Ladies - 3/4 cup
      Guys - 1 1/2 cup

    • corn tortilla corn tortilla (Food for Life brand is best)

      Ladies - 2-3
      Guys - 4-5

    • cream of wheat Cream of Wheat/Rice or Rye

      Ladies - 1 serving
      Guys - 2 servings

    • ezekial bread Ezekial bread (made by Food for Life)

      Ladies - 1 slice
      Guys - 2 slices

    • lentils lentils

      Ladies - 3/4 cup
      Guys - 1 1/2 cups

    • oats oats

      Ladies - 1 serving
      Guys - 2 servings (1 cup)

    • whole wheat pasta whole wheat pasta

      Ladies - 1 cup
      Guys - 2 cups

    • potatoes potato (white, only occasionally)

      Ladies - 5 oz
      Guys - 7-8 oz

    • brown rice brown rice

      Ladies - 3/4 cup
      Guys - 1 1/2 cup

    • rice cakes rice cakes

      Ladies - 3
      Guys - 4

    • sweet potato Sweet Potato

      Ladies - 4-6 oz
      Guys - 7-8 oz

    • Pinto Pinto

      Ladies - 3/4 cup
      Guys - 1 1/2 cup

    • Chickpea Chickpea

      Ladies - 3/4 cup
      Guys - 1 1/2 cup

    • Kidney Kidney

      Ladies - 3/4 cup
      Guys - 1 1/2 cup

    • Adzuki Adzuki

      Ladies - 3/4 cup
      Guys - 1 1/2 cup

    • Mung Mung

      Ladies - 3/4 cup
      Guys - 1 1/2 cup

    • White Beans White Beans

      Ladies - 3/4 cup
      Guys - 1 1/2 cup

    • Navy Navy

      Ladies - 3/4 cup
      Guys - 1 1/2 cup

    • Black Beans Black Beans

      Ladies - 3/4 cup
      Guys - 1 1/2 cup

    • farro farro

      Ladies - 1/2 cup cooked
      Guys - 3/4 cup cooked

    • quinoa quinoa

      Ladies - 1/4 cup cooked
      Guys - 1/2 cup cooked

    • couscous Couscous

      Ladies - 1/4 cup cooked
      Guys - 1/2 cup cooked

    Note: Always check the package for serving size!

      Female Small Meal Options

      Meal Option 1
      Meal Option 3
      Meal Option 4
      Meal Option 5
      Meal Option 6
      Meal Option 7
      Meal Option 8

      Male Small Meal Options

      Meal Option 2
      Meal Option 4
      Meal Option 5
      Meal Option 6
      Meal Option 7

      Jamie Eason's LiveFit Trainer Approved Foods List. PDF (140 KB)

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