Transform Your Body with These Healthy Foods

November 18, 2022

Nutrition plays a vital role in body transformation. Even more, the correct diet not only affects the way you look, but also the way you feel. Consistently eating healthy foods and taking dietary supplements lead to an everlasting transformation that won't only affect you, but may even also help inspire the closest people around you.

Transforming your body is much more than aesthetics. It's healing from the inside out, showing love and respect for yourself, and potentiating your physical attributes instead of hiding behind excessive weight and extra belly jelly. 

Learn how to eat healthy food and reinvent yourself starting today. 

  • Chicken Breast 

Chicken breast is one of the healthiest lean proteins, providing full support for muscle gain and weight loss. 100 g of chicken breast contains only 165 kcal, 0g of carbs, 30 g of protein, and a little bit of fat. 

This lean protein is beneficial for transforming your body because it creates a feeling of satiety, it's packed with selenium (a mineral with antioxidant properties), and it helps burn fat while forming muscle mass. 


  • Salmon 

Salmon and most fish are other excellent protein sources for your transformative diet. Another good source of selenium and B vitamins, 100 g of salmon boasts 20 g of protein and 200 kcal. 

Just like chicken breast, salmon can also help gain muscle mass and burn excess body fat. It also contains Omega-3 fatty acids packed with anti-inflammatory properties that boost overall human health and help muscle protein synthesis. 

  • Eggs 

Eggs are one of the staples of transformative diets, offering a pure protein content also fitting vegetarian diets. One large egg has 70 kcal, 6 g of protein, and around 4 g of fat. 

Eggs are some of the most complete, nutrient-dense food working miracles in your transformative diet. 

Rich in protein, omega-3 amino acids, vitamins E, vitamin A, vitamin B12, and vitamin D, eggs are also packed with minerals, including riboflavin, choline, and folate. All these nutrients boost muscle formation and create a feeling of fullness without feeling overstuffed. 

  • Quinoa 

Quinoa is a crop originating from the Amaranth family, cultivated for its edible seeds rich in protein. Often mistaken for a grain, quinoa is a seed packed with nutrients. 

Besides the high protein content, quinoa boasts high carb levels, so you need to be careful when planning a meal with this superfood. Quinoa contains all nine essential amino acids necessary, and it also helps promote tissue growth and collagen production. 

  • Spinach 

Devouring cans of spinach like Popeye won't make you a world champion weightlifter overnight. However, including spinach in your daily diet will surely increase your strength, help you build lean muscle, and improve your health. 100 g of spinach has around 20 kcal and 2.9 g of protein. 

This leafy green is packed with iron which is essential for helping oxygen move throughout the body. The more oxygen gets to our muscles, the more resistant they become, ultimately helping us with endurance. 

  • Sweet Potato 

Even on a transformative diet, the body still needs some carbs to burn for energy. To make it easier on yourself, choose low-carb healthy carbs such as the sweet potato which has more fiber than white potato and has 1.6 g of protein per 100 g. 

Sweet potatoes contain vitamin A, essential for skin health, good vision, and bone health. 

  • Broccoli 

When trying to lose excess body fat and gain muscle, you will find a helping hand in the antioxidant powerhouse, broccoli. Low-calorie content and 2.8 g of protein per 100 g is exactly what your body needs when working out. 

Broccoli is rich in Vitamin C that keeps your immune system strong, calcium and vitamin K that promote healthy bones and muscles, and fiber aids gut health. 

  • Blueberries 

Blueberries are a low-calorie source of vitamin K, essential for bone and muscle health. A perfect addition to your everyday diet, these tiny berries will become your best ally on the weight loss journey and strengthen your resistance at the same time. 

Add blueberries to your diet as a snack before working out and give your body the top-quality fuel to keep burning fat and create muscles. 

  • Oats 

Oats have more calories than the rest of the healthy foods on our list, boasting 389 kcal per 100 g. 

Nevertheless, oats also have a high protein content of 17 g. 

Oats are an incomplete protein, missing some of the essential nine amino acids, so when adding oats to your diet, make sure to also add nuts or milk to complete the protein chain. 

  • Avocado 

The all-time favorite avocado has 2 g of protein, 160 calories, 15 g of mono-saturated fats, and 9 g of carbs per 100 g. 

Besides being used in salads and other popular dishes, avocado is actually a fruit rich in vitamin E and vitamin K. Promoting healthy skin and hair, this superfood is excellent during dieting times, especially if you add exercise to your routine. Avocado is one of those foods you can eat alone and feel satisfied until your next meal or snack. 

Final Word 

Although transforming your body starts with nutrition and eating healthy foods, you must also hit the gym or find the correct exercise routine suitable for your weight, abilities, age, and goals. 


Focus on a well-balanced transformative diet packed with proteins and leafy greens and enjoy the gradual progress every single day.