The roat to fit-body success is paved with a bullet-proof-clean-eating plan, filled with contingencies for any occasion. And since we know you’re busy juggling your fitness, family, and career, Hers has crafted a solid arsenal of muscle-building, fat-fighting foods that will help your body get stronger and leaner, ounce by ounce. 

Breakfast

Greek yogurt
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Chia Co Chia Pod

The perfect mix of chia seeds, coconut milk, and fruit makes for an easy, energy-boosting breakfast on the go. thechiaco.com

Siggi’s Yogurt

An Icelandic style of strained yogurt, skyr (pronounced “skeer”) tastes similar to Greek yogurt but has less sugar and more protein. siggisdairy.com

Chobani Simply 100 Greek Yogurt

A light and smooth Greek yogurt, with a slightly tangy finish. With less sugar than regular yogurt, 12 grams of protein, and only 100 calories, it’s perfect for smoothies or a low-cal a.m. snack. chobani.com

Dannon Oikos Triple Zero

With 15 grams of protein, Triple Zero mixed with muesli or frest fruit is convenient, protein-packed breakfast. dannon.com

Better Oats

These portable packets of high-fiber oatmeal have little to no added sugar and come in seven different styles, including steel-cut, ancient grains, 100-calorie, and real-fruit varieties. betteroats.com

Trader Joe’s Cage-Free Eggs

These cage-free eggs contain no added hormones or antibiotics and are a bargain at less than $3 a dozen. traderjoes.com

Eggland’s Best Egg Whites

For those who prefer egg whites over whole eggs: Made from farm-fresh eggs, each 3-tablespoon serving contains 25 calories, 5 grams of protein, and zero fat. egglandsbest.com

Organic Valley Lowfat Cottage Cheese

Add this organic cottage cheese to omelets, salads, burgers, sides, and more — it’s got 14 grams of creamy protein per half cup. organicvalley.coop

Quorn Breakfast Sausage Patties

With 5 grams of protein, this juicy vegetarian patty, made with soy-free myocprotein and egg whites help kick morning hunger. quorn.com

Van’s Power Grains Waffles

Packed with 10 grams of protein per serving, these yummy waffles are made with nutritious steel-cut oats and brown rice. vansfoods.com

Lean Proteins

Canned tuna

Safe Catch Elite Wild Tuna

Safe Catch tests 100 percent of the tuna it packages for mercury — a more rigorous screening than any other brand available. safecatch.com

Lightlife Smart Patties Meatless Burger

Available in two varieties, Original with Quinoa and Black Bean, they’re grill-ready and packed with 10 grams of protein, with only 100 calories per patty, for a quick, filling vegetarian meal. lightlife.com

Applegate Naturals Presliced Roast Beef

This roast beef adds 12 grams of protein without all the cons of typical deli meat — it has no antiobiotics or nitrates and is non-GMO. Roll it wup with cheese for a high-protein, low-carb snack. applegate.com

Echo Falls Wild Alaskan Sockeye Smoked Salmon

Wild Alaskan Sockeye is experiencing a banner year. Choose from cold smoked varieties and spreads — with 15 grams of protein per serving you can’t go wrong. oceanbeauty.com/echo-falls

Perdue Simply Smart Olive Oil & Rosemary Chicken Strips

Take the guesswork out of meals with delicious antibiotic-free, cage-free chicken breast that packs 18 grams of protein per serving. perdue.com

Diestel Presliced Turkey

These turkey slices are non-GMO and antibiotic and hormone-free and have no added nitrates, which makes them a clean choice for deli slices. diestelturkey.com

Frozen Foods

burgers on grill

Ocean Beauty Salmon Burger

Juicy with a spicy kick, this meaty salmon burger is supersatisfying and cooks up in just eight minutes. oceanbeauty.com

Organic Prairie Grass-fed 85% Lean Ground Beef

Organic grass-fed beef is higher in omega-3s and has less total fat and more antioxidants and conjugated linoleic acid than other beef. organicprairie.com

Bubba Burger Original

These tasty frozen patties are ready in 10 minutes and are a great source of protein without the long meal prep. bubbafoods.com

Green Giant Valley Fresh Steamers Broccoli Florets

Pop this bag of frozen veggies in the microwave for five minutes for the most convenient way to get greens on your plate in a jiffy. greengiant.com

Cluck n’ Moo Burger

This burger patty is a chicken-and-ground beef combo with less than half the amount of fat and saturated fat of regular beef burgers and a third of the calories. clucknmoo.com

Kashi Frozen Dinner

Kashi’s Chicken Florentine combines a unique bled of whole grains with grilled white meat chicken, with 22 grams of protein per serving. kashi.com

Trader Joe’s Edamame

This little green bean is loaded with nutrients — each half-cup serving has about 9 grams of complete protein and 5 grams of fiber. traderjoes.com

Jerky

Processed Meat And Red Meat Cause Cancer
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Epic Chicken Meat

The savory herbed chicken bites in Epic’s Currant & Sesame BBQ snacks are chewy with a semisweet/spicy flavor and made from protein-packed, 100% non-GMO raised chicken. epicbar.com

Organic Prairie Mighty Bar

With bold flavors like Bacon & Apple, the Mighty Bar is packed with 8 grams of protein and has just 3.5 grams of fat. Toss one in your gym bag or purse for a post-workout or midday protein bump. organicprairie.com

Fusion Rosemary Citrus Turkey Jerky

Hear the word jerky and you think loads of fat and preservatives. Not so with this turkey jerky. The Rosemary Citrus flavor has a burst of seasoning and a light turkey-meat flavor that’s all natural and gluten-free. fusionjerky.com

Chips

Chips

Lentil Snaps Harvest Snaps

Reach for this balanced savory snack, made with high-protein lentils in flavors like Tomato Basil. It’s higher in protein an dlower in sodium than potato chips, with 5 grams of protein per serving and 120 caloreis per serving. harvestsnaps.com

Simply 7 Quinoa Chips

These addictive quinoa chips are packed with 9 grams of protein per serving and pair pefectly with hummus or guacamole. Flavors include Barbeque, Cheddar, and Sour Cream & Onion. simply7snacks.com

Pacific Northwest Kale Chips

A healthy raw snack free of gluten, oil, sugar, preservatives, and artificial flavors. pacificsnacks.com

Food Should Taste Good Black Bean Chips

A 4 grams of protein per serving, these tasty rounds boast black beans, flax, and quinoa. foodshouldtastegood.com

Seeds, Berries, Nuts, & Nut Butters

Chia Seeds

Crazy Richard’s Pure PB

With 90 percent less fat and 70 percent fewer calories than traditional peanut butter, plus no sugar added and oil extracted, you can add Pure PB into baked goods, smoothies, or oatmeal guilt-free. crazyrichards.com

Buff Bake

Don’t make smoothies or bake again without Buff Bake! Yummy almond and peanut butters with added whey protein come in indulgent flavors like Snickerdoodle, Cookie, Chocolate Chip and Cinnamon Raisin. buffbake.com

Navitas Naturals Mulberries

Sweet, chewy dried mulberries are your next must-have superfruit, with 130 percent daily value of vitamin C, 20 percent DV of iron, 8 percent DV of calcium, and 3 grams of protein per ounce. Snack on them alone or add to salads, trail mixes, and more. navitasnaturals.com

Pistachio Chewy Bites

A convenient on-the-go snack made up of nutritious pistachios, cranberries, and agave nectar. settonfarms.com

Carrington Farms Flax Chia Paks

Ready-to-eat Chia Paks provide omegas, protein, fiber, antioxidants, and important minerals like calcium, magnesium, and zinc — perfect for topping oatmeal or salads. carringtonfarms.com 

Nuts.com Veggie Protein Mix

Filled with chickpeas, broad beans, and cashews, this blend has way more protein than traditional trail mix: 10 grams per serving. nuts.com

Bars

PPQB on white

Detour Smiple Protein Bar

Twenty grams of protein and low sugar (7g) will keep you from crashing, and flavors like Salted Caramel Cookie Dough satisfy your sweet tooth. detourbar.com

Perfect Bar

Each is made with whole foods, organic honey, quality protein, and 20 superfoods. Sans preservatives, they come in seven flavors, like Almond Acai, Cranberry Crunch, and Carob Chip. perfectbar.com

Strong & Kind Bar

These bodly flavored Kind bars (like Roasted Jalapeno) deliver 10 grams of soy- and whey-free protein, plus fiber to fuel you up and crush cravings between meals. A rich source of essential amino acids, iron, and other key minerals. kindsnacks.com

Think Thin High Protein Bar

Get 20 grams of protein quickly from the gluten-free, zero-sugar bar, with outside-the-box flavors like Lemon Delight and Chocolate Covered Strawberries. shop.thinkproducts.com

D’Naturals No Cow Bar

Who doesn’t love cookie dough? A whopping 20 of protein, 19 grams of fiber, and just 1 gram of sugar go into this tasty bar, made with a blend of brown rice and pea protein. dnaturals.com

Quest Nutrition Bars

Satisfy you cravings with this high-protein bar that has only 1 gram of sugar. questnutrition.com

CLIF Builder’s Bar

Build and repair muscle after a hard workout with 20 grrams of clean, lean protein and great all-natural ingredients. clifbar.com

Dips

Stop and Drop the Hummus

Sabra Greek Yogurt Spread

Big on taste and low on calories, the craveable Greek-yogurt dip comes in five flavors like Cucumber Dill and Crisp Bell Pepper. Plus, it has less sodium than other yogurt spreads and is gluten-free. sabra.com

Tribe Hummus 

Your go-to hummus just got spicer with a few new flavor additions (12 total), including our favorites, Fiery Siracha, Mediterranean, and Forty Spices. tribehummus.com

Dessert Pepper Trading Co. Spciy Black Bean Dip

This all-natural dip contains no preservatives and is sure to spice up your day. dessertpepper.com

Bread/Pasta

28 Days to Redemption Meal Plan: Step #3

Arnold 100% Whole Wheat Pocket Thins

These whole-wheat pocket thins are a great source of fiber and protein (5g each), with plenty of room to fit your favorite sandwich ingredients. arnoldbread.com

Alvarado Sprouted Multigrain Bread

Organic sprouted wheat berries, flax, and dates make this bread a nutrient superstar. Low in sodium and sugar, each slice has 5 grams of protein. alvaradostreetbakery.com

Thomas’ Double Protein English Muffins

Top these double-protein (7g) English muffins with peanut butter, honey, and banana to start your morning off right. thomasbreads.com

Ancient Harvest Green Lentil and Quinoa Supergrain Pasta

This pasta combines two of the top superfoods, quinoa and lentils, to bring you a gluten-free blend packed with 14 grams of protein and 7 grams of fiber per serving. ancientharvest.com

Desserts

ice cream

Enlightened Ice Cream Bars

The word cheating comes to mind when eating one of these bars. But the creamy frozen treat has just 80 calories, 7 grams of protein, and 5 grams of sugar. The bars come in a variety of flavors — we love the indulgent Sea Salt Caramel. eatenlightened.com

Justin’s Dark Chocolate Peanut Butter Cups

This indulgent little treats contain antioxidant-rick dark chocolate, organic ingredients, and 4 grams of protein. justins.com

Halo Top Creamery

A creamy all-natural ice cream that won’t ruin your diet, with only 240 per pint and 24 grams of protein. Add this to smoothies or eat a scoop or two after a workout sans guilt. halotop.com