Joe Manganiello’s Shopping & Cheating List (46 items):And let’s do it in four parts like Philip J. Hoffman did

joemanganiello

PROTEIN (11)
Steak
Boneless, skinless chicken breast
Pork tenderloin
Bacon
Ham
Shrimp
Egg whites
Eggs
Cheddar cheese block
Goat cheese
Greek yogurt

CARBS FRUITS (5)
Apples
Strawberries
Blueberries
Cherry-and-fig balsamic dressing

CARBS FIBROUS (9)
Spring mix
Mixed greens
Spinach
Carrots
Celery
Sun-dried tomatoes
Bell peppers in all colors
Cucumbers
Green onions

CARBS STARCHY (4)
Yams
Sweet potatoes
Roasted green and yellow squash
Oatmeal

FATS (4)
Almonds
Pistachios
Cashews
Peanut butter

ADDITIONAL NUTRITION DRINKS AND BARS (9)
Coffee (a few cups before weight training or cardio)
Isopure 40-gram whey-protein, 0 sugar drinks
40-gram whey-protein bars, low-sugar version
Low-calorie, low-sugar ice cream (5 grams sugar per serving, or less)
Sugar-free yogurt
Sugar-free Jell-O
Sugar-free puddings
Think Thin protein bar, peanut butter flavor
Zero-sugar nutrition bars

CHEAT MEAL (4)
Half a fried chicken
Two waffles with butter and syrup
Side of mac’n cheese
Side of greens

THE DIET RULES SIMPLIFIED

Rule 1: Always have three big meals per day.
Rule 2: Fill your hunger gaps with small snacks that include protein.
Rule 3: Protein, protein, and more protein at all meals.
Rule 4: Kiss sugar good-bye.
Rule 5: Drop the alcohol.
Rule 6: Eat fiber from various sources (nuts, fruit, vegetables, berries, legumes)
Rule 7: Vegetables at every meal.
Rule 8: Don’t avoid foods that include saturated fat such as fish, beef, pork, and eggs.
Rule 9: Drink water throughout the day. If training, aim for 3 liters per day.
Rule 10: Limit carbs to natural sources such as sweet potatoes.
Rule 11: When not preparing for an event, enjoy one cheat meal per week.

Master Grocery List (61 items): Following Philip J. Hoffman

philipJhoffmanpic
PROTEIN (5)
Lean Beef (organic grass fed)
Chicken
Pork-lean cuts
Fish: salmon, halibut, trout, tilapia
Cheese

DAIRY (5)
Almond or coconut milk
Low-fat cottage cheese
Low-fat Greek yogurt
Eggs
Egg whites

SIMPLE CARBS: FRUITS (15)
Apples
Bananas
Grapes
Oranges
Lemons / limes
Kiwi
Blueberries
Cantaloupe/Melons
Grapefruit
Papaya
Peaches
Pears
Plums
Cherries
Strawberries

COMPLEX CARBS: FIBROUS (20)
Broccoli
Brussels sprouts
Bell peppers
Cabbage red / green
Carrot
Cauliflower
Cucumber
Onions, shallots, leeks
Tomatoes fresh
Peeled tomatoes-canned
Peas
Zuccini
Mushrooms
Asparagus
Kale
Lettuce
Spinach
Turnips
Bok Choy
Green beens

COMPLEX CARBS: STARCHY (9)
Brown Rice
Beans
Lentils
Oatmeal
Corn
Potatoes
Yams / sweet potatoes
Squash
Quinoa

FATS (7)
Butter
Almonds
Almond butter
Walnuts
Pecans
Flaxseeds
Avocado

How to build healthy meals
Here are the guidelines we will use to construct healthy, fat-burning meals:

1) Pick a lean protein for each meal
2) Pick a green leafy salad for lunch or dinner
3) Pick a vegetable for every meal
4) Pick a complex starchy carb for lunch and dinner
5) Pick a fruit for breakfast
6) Pick a healthy fat for every meal
7) Pick two between-meal snacks