Shopping list for those who walk in the gym

The foods to use in your diet to achieve the best results

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

Are you going shopping and still not sure what to bring?

Here is the list you need.

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

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

Get to know those foods that can not be missing in a diet of hypertrophy, or fat loss, of an athlete of gymnasium.


  • Eggs
  • Chicken breast
  • Turkey breast
  • Red meat
  • Salmon
  • Tuna Cans
  • Fresh Skinny Cheese / Quark

protein sources


  • Sweet potato
  • Oat
  • Brown Rice / Basmati Rice
  • Integral Mass / Normal Mass
  • Whole grain bread
  • Bean
  • Lentils

gym food


  • Oil
  • Peanut butter
  • Dry fruits

gym food to use


Don't forget also the importance of vegetables.

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 it's a little small, isn't it?

Yes, it is.

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

Even oats have some healthy fats.

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

If complemented with the fats on the list, you are well served.

Should you only use the foods that are on this list?

Do not.

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

Consult our nutritional table.

Examples of meals

Salmon with Broccoli

Meal with a good dose of healthy proteins and fats.

Virtually carbohydrate free.

Chicken Breast with Brown Rice

Meal with a good dose of protein and carbohydrates.

Virtually fat free.

Whole Wheat Bread with a Turkey Breast

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

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

Can of Tuna with Nuts

Protein and fat meal.

Low amounts of carbohydrates.

Oats and Eggs

Good choice for a nutritious breakfast, and more.

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 win muscle mass, or lose fat, it is important to use quality food.

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

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

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

They must be the types of food that you consume in greater quantity in your day to day.

Want gain muscular mass?

Check out our article What to eat to gain muscle mass.

Do 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 would you add to this list?

Leave your opinion in the comments area below.

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