Eating the right foods to feed your muscles and fuel your physical endeavors can be compared to an expert-level Sudoku puzzle: confusing and frustrating, and you don’t want to meet the guy who’s good at it.

In reality, designing a meal plan that’ll help you achieve your fitness goals can be as simple as buying these 20 foods and constantly replenishing them. These choices are heavy on antioxidants, fiber, healthy fats, protein, and slow-burning carbs; and light on chemicals, empty calories, sugar, and trans fats.

Bottom line: If you were stuck on a desert island with these foods and a barbell, you’d hit all your training goals.

Lean Muscle

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

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