Shopping list for those who walk in the gym

Os alimentos a usar na tua dieta para conseguires os melhores resultados

List of quality foods for those who walk in the gym.

You go shopping and you still don't know what to bring?

Here's the list you need.

We chose some of the most interesting foods to be present in your diet, organized by macronutrients.

In the end, you will also find some good quality meals that you can make using these foods.

Get to know those foods that can not miss on a diet of hypertrophy, or fat loss, of a gym athlete.


  • Eggs
  • Chicken Breast
  • Peru Breast
  • Red Meat
  • Salmon
  • Tuna Cans
  • Fresh Lean Cheese / Quark

protein sources


  • Sweet Potato
  • Oats
  • Brown Rice / Basmati Rice
  • Whole Mass / Normal Mass
  • Wholewheat Bread
  • Beans
  • Lentils



  • Olive oil
  • Peanut Butter
  • Dried Fruits

peanut butter

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Don't forget the importance of vegetables, too.

At the level of macronutrients, they are weak, but at the level of micronutrients, they are excellent and essential.

Broccoli, cauliflower, spinach, etc.

Buy your favorites and use them often.

The list of fats is a little small, isn't it?

Yes, it is.

Sources of protein such as salmon, red meat and egg yolks already include a good amount of fats.

Even oatmeal has some healthy fats.

If you use a good amount of quality proteins and carbohydrates, you get a reasonable dose of fats.

If you're supplementing the fats on the list, you're well served.

Should you only use the foods on this list?


It's just an example list, there are more foods you can include in your diet.

Check our nutritional table.

Examples of meals

Salmon with Broccoli

Meal with a good dose of proteins and healthy fats.

Practically no carbohydrates.

Chicken Breast with Brown Rice

Meal with a good dose of proteins and carbohydrates.

Practically fat-free.

Wholewheat bread with a Peru Breast

Good meal to make outside the house, or as a snack.

Reasonable amount of quality carbohydrates and proteins, virtually fat-free.

Tuna Can with Walnuts

Meal of proteins and fats.

Low amounts of carbohydrates.

Oats and Eggs

Good choice for a nutritious breakfast, and not only that.

Meal rich in carbohydrates, proteins and some fats.

Sweet Potato with Red Meat

Good meal for those looking to gain weight.

Good amounts of proteins, carbohydrates and fats.

Lean Fresh Cheese with Peanuts

Good combination to eat before bed.

Rich in proteins and fats, and a low amount of carbohydrates.

gym food


Whether your goal is to gain muscle mass, or lose fat, it's important to use quality foods.

This list includes some of the best foods you can use on a gym diet.

This does not mean that you should only use these foods.

It just means that these should be the basis of your diet.

They must be the kinds of foods you consume in the most quantity in your day to day.

You want to gain muscle mass?

See our article What to eat to gain muscle mass.

You want to lose fat?

Check out our article What to eat to lose fat.

These are two articles that cover much more deeply what you should eat according to your goal.

What foods did you add to this list?

Leave your opinion in the comments area below.

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