For those of you who are struggling with weight issues, don’t fret. Remember that when it comes to losing weight, it can take time to reflect these changes, it is not an overnight process. With regular exercise, good nutritional eating habits and following a strict diet chart, you can reach your desired weight. Working out alone isn’t enough to make a difference. The trick to maintaining your ideal weight is to not only eat healthy but to eat smart. Make sure you understand what you are putting into your body. The gym diet listed below is what is recommended by the leading nutritionists and professional dietitians in the country. 

What are the Foods to Add to Your Gym Diet?

Turkey Breast

The ideal portion of turkey breast to consume per week is 72 calories per serving, this should be eaten 3 times a week. For this gym diet food, you need to buy skinless turkey breast as this wil ensure that you get more grams of protein. 

Turkey is known to be high in zinc, vitamin B and selenium (cancer fighting ingredient). Elizabeth Ward who is a well renowned nutritionist says, “Turkey Breast contains a ton of amino acids and there is little to none saturated fats.”

Olive Oil

The ideal portion of olive oil to consume as part of your gym diet is 2 tablespoons per day. Each tablespoon contains around 120 calories. Olive oil is known to be highly rich in monounsaturated fat, this can immensely benefit your heart and improve your overall heart health. 

The best use of olive oil in your gym diet is to replace the saturated fat which is found in butter with monounsaturated fat. Another huge benefit of olive oil is that it can aid in reducing any pain and swelling in the body as it contains anti-inflammatory properties. It is recommended to add olive oil in your salad dressing or mix it with your daily protein shake before you hit the gym.

Green Tea

Green tea is a good gym diet food source which can aid in weight loss as well as in cancer prevention. The ideal portion to consume is around 2 to 3 cups per day, each cup of tea contains around 2 calories.

The benefits of green tea are quite vast, studies have shown that it can potentially slow the development of Alzheimer’s disease and aid the body in fighting most of the medical illnesses. You can drink green tea either hot or cold, it is relatively easy to get in powder form or teabags. If you are having trouble with the tastem, try adding a bit of lemon to the mix.


Eggs are known to contain around 4 gram of amino acid (aids the body in muscle building) and choline (aids in building muscle memory). The ideal portion to consume of this gym diet food is around 5 to 7 eggs per week and each egg contains around 75 calories. Eggs are one of the best gym dietfoods to consume as it can provide your body with all the right nutrients for muscle growth.


It is advisable to include around 3 servings of milk per day, each cup of milk contains around 120 calories. Our bodies require milk as it has properties that can aid the in built fat burning process and decrease the storage of fat. Many people turn to milk supplements which is fine but it is one of those cases where milk in its raw form is the most healthiest.

When your body does not get its adequate supply of milk, it can result in releasing certain hormones that cause the cell in your body to retain the fat and calcium from the food you consume.


Water is the ideal liquid to consume for those who follow a gym diet and for everyone in general. Drinking water can have an immensely positive impact on the body as it flushes toxins from your system, provides your body with the essential minerals, regulates your body temperature and acts as an insulator for your joints. The ideal amount of water to consume per day is around eight full glasses. The best part is that it contains 0 calories, which makes it perfect for those who are trying to lose weight. 

It is recommended to drink a glass of water 15 minutes before each meal as it can prevent you from overeating. Similarly, if you feel like backing between meals, drink around 2 glasses of water as it gives you the feeling of being full. Incase you find this challenging, mix it with sugar free lemonade and sip through your workout routine.

Sweet Potatoes

Sweet potatoes are a good gym diet food source, it contains around 100 calories per potato, the ideal portion to consume is around 1 potato per week. Potatoes contain an abundance of nutrients such as beta carotene, iron, vitamin C and vitamin E. They can aid your body against cellular damage and is one of the best gym diet foods for muscle recovery.

Sweet potatoes can be prepared in a number of ways, they can be served baked or boiled with salad, stir cooked or as diced sweet potato. You can try oven baked fries as a healthy alternative to greasy french fries as well.