High-Protein Sources for Lean Muscle

Pulled directly from page 2, includes foods like chicken breast, turkey, lean beef, salmon, Greek yogurt, cottage cheese, lentils, tofu, edamame, and protein powders.

Essential Veggies for Nutrients & Fiber

A breakdown of the best vegetables for satiety, digestion, and micronutrients, spinach, broccoli, asparagus, bell peppers, mushrooms, sweet potatoes & more

Fruits for Natural Energy

Simple, clean carbs to fuel your day and workouts, berries, bananas, apples, oranges, watermelon, avocado & more

Clean Carbohydrates for Performance

Brad’s go-to carb sources for energy, training, and daily performance: rice, oats, Ezekiel bread, whole wheat wraps, beans, lentils, sweet potatoes & more

Healthy Fats for Hormone Balance

The best fats for satiety, recovery, and feeling your best, avocado, nuts, seeds, olive oil, coconut oil, salmon, dark chocolate

Dairy Alternatives That Support Your Goals

Greek yogurt, cottage cheese, almond milk, oat milk, grass-fed butter, Parmesan cheese (page 7).

Flavor Without the Junk

Condiments & spices Brad actually recommends, garlic powder, pink salt, Italian seasoning, vinegar, Dijon mustard, hot sauce

Bonus: Performance & Recovery Staples

Electrolytes, collagen, creatine, coconut water, plus freezer staples like frozen berries, salmon, turkey meatballs & more

Quick & Easy Snack Ideas

High-protein, low-sugar snacks that support your goals, beef jerky, protein bars, Greek yogurt, hummus, eggs, and more