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
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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