Chicken and Broccoli and Brown Rice, OH MY!

Chicken and Broccoli and Brown Rice, OH MY!
Although this hasn’t been an isolated event (as I have experienced this same thing many times over the last 10 years), I am going to reference one particular incident that I recently encountered.
A client of a trainer at Emerge brought her nutrition plan that she had been following to that trainer for review. That trainer shared this information with me. This plan was constructed by someone else in the industry.
The client is not a fitness competitor, but she enjoys running and (like us all) wants to look good, too.
Low and behold, the plan suggested the ole chicken and brown rice and broccoli route. There were minor choices to be made (like fish or quinoa or a couple varieties of green veggie) but on the whole this was the same tired meal, over and over, every single day.
Chicken. And Brown rice. And broccoli.
Eating like this WILL get old. And that’s the best of the worst.
What is really wrong with this approach is the glaring omission of foods that supply macro and micro nutrients needed to maintain health and performance. She was getting the same handful of nutrients at every meal (the most obvious missing piece in a plan like this is healthy fats, which should make up a large part of a menu).
There are much better and effective ways to lose bodyfat than an approach like this. Eating a variety of healthy foods, including a wide variety of veggies and meats other than just fish and chicken breast is a good start.
In addition, avoiding fat is avoiding health. Our fat phobic society has villainized this macronutrient with the false idea that dietary fat = body fat. These healthy fats are wonderful for heart and brain health, and can be used for energy.
On a side note, the amounts of food (even the veggies) suggested in this clients nutrition plan were almost comically low. That is a topic for a future post.
Bottom line, calorie controlled plans are a must for bodyfat loss. What these plans are composed of SHOULD be a variety of nutrients, not just the go-to chicken and brown rice and broccoli. Nowadays, there are tons of recipes available that give representation to many of these forgotten healthy foods and nutrients (and include plenty of healthy fats).
Stay tuned to our Emerge facebook page and our website at for recipe and healthy eating ideas, as we post several each week.
In the meantime, here is a non-exhaustive list of healthy foods grouped by macronutrient.
Low glycemic fruits (berries, apples, cherries, oranges, grapefruit, pear, grapes, kiwi, plum, peach, necaterine)
Steel cut oats
Vegetables (a wide variety of colors)
Wild rice
Brown rice
Cheese and wheat free low carb crackers
Lentil Chips
Sweet potato
Avocado (guacamole)
Walnuts (or mixed nuts, no peanuts)
Almond butter
Cashew butter
Peanut butter (all natural)
Olive oil
Coconut oil
Dark chocolate
Almond milk
Sirloin steak
Strip steak
Filet mignon
Chicken breast
Pork tenderloin
Turkey breast
Whole eggs (some egg white, too) hard boiled or any prep
Whey protein