CPT & Certified Nutrition Specialist, is the author of the international best-seller, The Truth about Six Pack Abs (TruthAboutAbs.com), with over 263,000 readers in 154 countries. Mike is also the co-author of the popular nutrition program, The Fat Burning Kitchen. In addition, Mike publishes the popular Lean-Body Secrets ezine with over 710,000 subscribers worldwide.

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The Truth About Abs

by Mike Geary, Best-Selling Fitness Author
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In many of my blogs, I like to provide a healthy snack or meal recipe that not only is delicious and healthy, but also helps to get you closer to that hard-body appearance that everyone is looking for, while also more importantly, improving your health for life. In this article, I'd like to give you healthy food ideas in a different way. This time, I figured I'd just give you some ideas of what I stock my fridge and cabinets with.

Remember, if you don't have junk around the house, you're less likely to eat junk. If all you have is healthy food around the house, you're forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you'll enjoy.

Alright, so let's start with the fridge. Each week, I try to make sure I'm loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like onions, zucchini, spinach, fresh mushrooms, red peppers, broccoli, etc. to use in my morning eggs. I also like to dice up some lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when I can find them).

By the way I'm talking about whole eggs, NOT egg whites. Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part... and no, it's NOT bad for you because of the cholesterol... eggs actually raise your GOOD cholesterol. Try to get free range organic eggs for the best quality.

Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it's also full of healthy saturated fats. Yeah, you heard me...I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid. If the idea of healthy saturated fats is foreign to you, check out my healthy fats article.

Back to the fridge, some other staples:

  • Chopped walnuts, pecans, almonds - delicious and great sources of healthy fats.

  • Cottage cheese, ricotta cheese, and yogurt - I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.

  • Whole flax seeds or chia seeds - I grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax.

  • Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).

  • Salsa - I try to get creative and try some of the exotic varieties of salsas.

  • Avocados - love them...plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.

  • Butter - don't believe the naysayers; butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense...and NEVER use margarine, unless you want to assure yourself a heart attack).

  • Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition!

  • Leaf lettuce and spinach along with shredded carrots - for salads with dinner.

  • Home-made salad dressing - using balsamic vinegar, extra virgin olive oil, and Udo's Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined soybean oil (full of inflammation-causing free radicals).

  • Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs).

  • Rice bran and wheat germ - these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber.

  • Some of the staples in the freezer:

  • Frozen berries - during the local growing season, I only ...    Continue

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  • @ 10:07pm ET on April 18, 2010
    Hey Mike-

    I REALLY like your article! I'm going into Nutrition as a career and I am so thrilled that you emphasize local produce, organic, grass-fed/finshed meat, whole eggs, and various raw foods!!! Too many people have the misconception that going to any supermarket and buying something labeled "Low Fat" or "Healthy" is a good thing, when really those foods are loaded with preservatives, artificial sweeteners, etc that actually do our bodies a LOT more harm then good (debatetly no good at all!)

    Oh, and yes, ample amounts of antioxidant-loaded tea is a must :) Thanks for your great article and take care!


    @ 12:53pm ET on April 19, 2010
    These sound like all the foods I like and would have stocked if I lived on my own. My mom buys a lot of these things, but she also tends to get some unhealthy stuff as well.

    @ 1:26pm ET on April 19, 2010
    Re: "55 Lean Body Foods - Mike Geary says that if you don't have junk food around the house, then you're less likely to eat junk food! Check out how he stocks his cabinets and fridge, as he rolls out his top 55 lean body foods that YOU should have in your home!"

    Okay, maybe I missed something but I think we were cheated here! A specific number that denotes how many there are, or are supposed to be, heavily implies a list containing that number of things...

    I counted 30 foods, not 55, and I had to count them myself; NO list!!

    I didn't see a link, story, or anything that looked like an advertisement for penis enlargement in this e-mail but, this isn't the first screw up in a specific story, coming from an e-mail, that I have seen from this site! Me thinks diet.com is turning into a website more geared towards accumulating mullah than actually providing sensible health information; I find it hard to believe that full-out SPAM (SPAM e-mail, SPAM banner ads, etc!) is very far behind.

    @ 2:00pm ET on April 19, 2010
    I counted over 60 foods???? Thanks for the ideas :)

    @ 8:02pm ET on April 19, 2010
    Just want to let everyone know that the magazine Womens Health said that balsamic vinegar is high in lead and that it should be avoided. They don't know why but it is!! They said it could possibley be in the soil where it is grown.

    Also, if you want to use bread I have found that Ezekiel 4;9 bread is one of the best. It is made from sprouted wheat and contains so preservatives or sugar. The reason for the name is the receipe comes from that verse in the bible. When the wheat sprouts it sheds its outer shell (which is the bad part). I think the most important thing to do while shopping is to read ALL the labels!!

    @ 6:39am ET on May 2, 2010
    this was great, thanks!

    @ 3:53am ET on June 5, 2010
    This article was really useful to me. I think I'm gonna use it as a reference next time I go grocery shopping. Thanks :D

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