A good fitness diet plan should provide you with all of the nutrition required for effective workouts, as well as avoid foods which might increase calorie consumption and cause weight gain.

Eggs provide an abundance of protein to aid your recovery after exercise. Sweet potatoes offer carbohydrates and fiber for sustained energy supply that can support long-term energy.


Bananas make excellent pre-workout snacks because they’re easily digestible and provide your body with natural energy sources. Furthermore, their potassium content supports muscle functions while also preventing cramps during exercise – not to mention being an ideal low calorie option if trying to lose weight!

A medium banana contains around 14 grams of fast-digesting natural sugars that provide ample fuel for any workout, plus high amounts of potassium and vitamin C to aid your recovery from an intense sweat session. Furthermore, they can even be added to protein shakes for an extra dose of carbs and nutrients!

Whole-grain bread

Whole grain bread provides slow-digesting carbohydrates for sustained energy throughout the day and contains fiber to lower cholesterol and prevent heart disease. Whole grains should be an integral part of a fitness diet when training to build muscle; you can even store frozen bread to extend its freshness!

When purchasing whole-grain bread, always refer to its ingredient list in order to ascertain which grain types have been used. A product made with whole grains contains bran, germ and endosperm which provide protein, vitamins minerals and fibre. Also look out for breads low in sugar content or that contain non-sugar sweeteners like maltitol as these will offer more healthful solutions.

Peanut butter

Peanut butter is an energizing blend of protein, carbohydrates, and healthy fats that’s full of energy and focus-boosting nutrition. Plus it doesn’t contain added sugars or vegetable oils for even greater weight gain!

Peanut butter should be an integral part of a weight-loss or muscle-building diet. As it contains lots of essential vitamins and nutrients, natural varieties without added sugars, salt or oils should be chosen when choosing peanut butter as it makes up a nutrient-dense food option that pairs perfectly with whole grain bread, smoothies or fresh fruit!

Dry fruits

Dry fruits offer an ideal alternative to sugary snacks and can help you reach your fitness goals. Packed with protein, calcium, minerals and healthy fats – not forgetting high levels of fibre that can aid your metabolism!

Raisins (commonly referred to in India as kishmish) are one of the most beloved dry fruits. Packed full of sugars, potassium and various health-promoting nutrients, raisins are one of the most beloved dry fruits. Prunes provide additional nutritional benefits.

Pista, another popular dry fruit, provides high amounts of essential vitamins and nutrients and is useful in aiding weight loss when consumed as part of a calorie-controlled diet. But be wary: its consumption should only be undertaken with caution to maintain good health.


Quinoa has quickly become one of the healthiest foods since first emerging on the scene in Europe, North America, and Australia. High in protein and rich with iron, magnesium, fiber, low calorie count and essential vitamins and minerals; it makes an excellent nutritional staple food.

Quinoa contains high amounts of lysine, an amino acid which promotes muscle growth and supports protein synthesis. Furthermore, manganese helps strengthen bone health and lower blood pressure.

Quinoa can make an ideal addition to a fitness diet plan by supplementing it with meals featuring vegetables and lean proteins. As it’s gluten-free, quinoa offers a solution for people intolerant of wheat or living with Celiac Disease