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