High Performance Foods
Unless you’re a professional chef or food critic, you probably eat a lot of the same things day in and day out. Even if you go out to dinner somewhere new, your breakfast and lunch are most likely routine.
So if you made your go-to foods a little healthier over time, that would start to stack up big. What does that mean exactly?
You swap a banana for breakfast with banana overnight oats
You swap a turkey wrap for lunch with turkey breast and veggies
You make your go-to foods higher in protein, lower in calories, and more filling overall
Knowing the foods that help your muscles and metabolism without being high in calories goes a long way.
I call these High Performance Foods. Eat more of these foods more often, and you can maintain your energy and a body you like, while still having special meals out. You don’t even have to track everything.
HIGH PERFORMANCE PROTEIN
Here is a list of 30 proteins arranged from highest protein to least protein. Per 100 calories you can see how many grams of protein each yields. Click the list to expand or hide.
Protein: Grams Per 100 Calories
Chicken Breast: 22 grams of protein per 100 calories
Tuna: 22 grams
Egg Whites: 22 grams
Turkey Breast: 20 grams
Shrimp: 20 grams
Cod: 20 grams
Whey Protein: 20 grams
Lean Beef: 18 grams
Pork Loin: 17 grams
Non-Fat Greek Yogurt: 15 grams
Cottage Cheese: 14 grams
Low-Fat Cottage Cheese: 12 grams
Greek Yogurt: 10 grams
Tofu: 10 grams
Tempeh: 9 grams
Edamame: 8 grams
Lentils: 8 grams
Chickpeas: 7 grams
Black Beans: 7 grams
Soy Milk: 6 grams
Eggs: 6 grams
Mozzarella Cheese: 6 grams
Cheddar Cheese: 6 grams
Peas: 6 grams
Milk: 5 grams
Almonds: 4 grams
Peanut Butter: 4 grams
Quinoa: 4 grams
Whole Wheat Bread: 4 grams
Sunflower Seeds: 3 grams
HIGH PERFORMANCE VEGGIES
Here is a list of 30 Vegetables arranged from least energy-dense to most energy-dense, with their respective calorie content for a 300-gram serving:
Veggies: Calories Per 300 Grams
Cucumber: 45 calories
Lettuce: 45 calories
Celery: 45 calories
Radishes: 48 calories
Zucchini: 51 calories
Tomatoes: 54 calories
Asparagus: 60 calories
Mushrooms: 66 calories
Bell Peppers: 69 calories
Pumpkin: 69 calories
Spinach: 69 calories
Eggplant: 75 calories
Cabbage: 75 calories
Cauliflower: 75 calories
Green Beans: 93 calories
Fennel: 93 calories
Broccoli: 93 calories
Carrots: 123 calories
Brussels Sprouts: 126 calories
Beets: 129 calories
Onions: 132 calories
Kale: 147 calories
Leeks: 180 calories
Artichokes: 192 calories
Potatoes: 231 calories
Peas: 252 calories
Sweet Potatoes: 258 calories
Butternut Squash: 294 calories
Corn: 297 calories
Parsnips: 300 calories
HIGH PERFORMANCE FRUITS
Here is a list of 20 fruits arranged from least energy-dense to most energy-dense, with their respective calorie content for a 200-gram serving:
Fruits: Calories Per 200 Grams
Watermelon: 60 calories
Strawberries: 64 calories
Cantaloupe: 68 calories
Peach: 78 calories
Papaya: 86 calories
Plums: 92 calories
Oranges: 94 calories
Pineapple: 100 calories
Raspberries: 104 calories
Apples: 104 calories
Blueberries: 114 calories
Pears: 114 calories
Mango: 120 calories
Kiwi: 122 calories
Cherries: 126 calories
Grapes: 138 calories
Figs: 148 calories
Pomegranate: 166 calories
Bananas: 178 calories
Avocado: 320 calories
HIGH PERFORMANCE STARCHES
Here is a list of 15 starches, ordered from least energy-dense to most energy-dense, based on a consistent serving size of 200 grams:
Starches: Calories Per 200 Grams
Zucchini noodles: 40 calories
Spaghetti squash: 62 calories
Acorn squash: 80 calories
Butternut squash: 90 calories
Oatmeal: 142 calories
White potato: 154 calories
Sweet potato: 172 calories
Brown rice: 222 calories
Couscous: 224 calories
Quinoa: 240 calories
Whole wheat pasta: 248 calories
White rice: 260 calories
Regular pasta: 262 calories
Whole wheat bread: 494 calories
White bread: 532 calories
Now, what are you supposed to do with these lists? Pick your favorites or the top 6 from each list and then you have yourself a high performance grocery list. Buy these every week to make your routine foods healthier and over time you will see the difference in your body and in the way you feel. Knowledge is power!