What Should I Eat to Lose Fat and Build Muscle?

AB Fitness Approved Food Sources

The Simple AB Fitness Food Guide That Long Island Clients Use to Get Results

If you’re over 40 and trying to get in shape, nutrition can feel like the hardest part. There’s too much info, too many “rules,” and let’s be honest—most of it’s not made for real people with real schedules.

At AB Fitness, we’ve helped hundreds of busy adults simplify their eating with our AB Fitness Food Choices System—a no-fluff, easy-to-follow approach that’s helped our clients lose fat, build strength, and keep the results long term.

Below, you’ll find our 4-part system, with hand-sized portions, real food examples, and the top 20 foods from each category so you always know what to eat.

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✅ The Protein Group – About 25g of Protein Per Serving

Protein helps you recover faster, feel fuller, and maintain lean muscle as you age.
Here’s how we teach clients to get enough—without overthinking it.

👉 1 palm = 1 serving of protein
Aim for 3–5 servings per day depending on your goal.

Top 20 Protein Sources:

1. 1 scoop AB Fitness Whey

2. 4oz chicken breast (grilled or baked)

3. 4oz 92%+ lean ground chicken or turkey

4. 6 egg whites or 1/2 cup liquid egg whites

5. 2 Chobani Triple Zero Greek yogurts

6. 2 Oikos Triple Zero Greek yogurts

7. 4oz sirloin or flank steak

8. 4oz top round or filet mignon

9. 4oz 90%+ lean ground beef

10. 4oz pork chops or pork tenderloin

11. 4oz 93% ground turkey

12. 5oz white fish (cod, tilapia, mahi, trout)

13. 5oz salmon or red snapper

14. 4oz shrimp or lobster

15. 1 can tuna or tuna pouch

16. 2 chicken sausage links (under 10g fat/link)

17. 6 slices Canadian bacon

18. 3 servings Jack Link’s beef jerky (low-fat)

19. 5oz rotisserie white meat chicken

20. 2 containers Two Good Greek Yogurt

Vegan/Vegetarian Options:

• 2 scoops pea protein

• Tempeh, tofu, Gardein, Boca burgers

• Protein bars like No Cow or NuGo

• Vegan deli slices (Tofurky, Lightlife)

Check out more protein tips here »

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✅ The Carbohydrate Group – About 30g Per Serving

Carbs give you energy to train and stay sharp throughout the day. The key is choosing smart carbs, not cutting them.

👉 1 cupped hand = 1 serving of carbs
Aim for 2–4 servings daily depending on training level.

Top 20 Carb Sources:

1. ½ cup oats or 1 oatmeal packet

2. 1 medium banana

3. 1 medium apple or pear

4. 1 medium orange or clementines

5. 6oz sweet or baked potato

6. 1 cup rice (white, brown, or yellow)

7. ½ cup quinoa

8. 1 cup lentils or chickpeas

9. 1 cup black beans or pinto beans

10. 1 low-carb or whole wheat tortilla

11. 2 slices light or whole wheat bread

12. 1/2 pita or Thomas English muffin

13. 1 cup blueberries, strawberries, or grapes

14. 1 cup cooked pasta or 1oz dry

15. 3 rice cakes (any flavor)

16. 1 granola bar or ½ cup granola

17. 1 snack-size 100-calorie popcorn

18. 1 Lavash wrap or thin flatbread

19. 1 small sweet treat (Pizzelle, Oreo 2-pack)

20. ½ bottle Gatorade or 8oz juice

We don’t cut carbs. We teach you to use them right for your goals.

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✅ The Veggie Group – About 1 Fist Per Serving

Vegetables are loaded with vitamins, minerals, and fiber. They help control appetite, support gut health, and balance blood sugar.

👉 1 fist = 1 serving of veggies
We recommend 2–3 servings daily, minimum.

Top 20 Veggie Sources:

1. Broccoli

2. Green beans

3. Spinach

4. Romaine or iceberg lettuce

5. Cucumbers

6. Kale

7. Arugula

8. Asparagus

9. Cauliflower

10. Zucchini

11. Bell peppers (green, red, yellow)

12. Red onions

13. Carrots

14. Celery

15. Mushrooms

16. Cabbage (green or purple)

17. Butternut or acorn squash

18. Snap peas

19. Eggplant

20. Beets or radishes

We always say, “Eat the rainbow.” The more colorful your plate, the better your results.

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✅ The Fat Group – About 14–18g Per Serving

Fats are essential for hormone health, brain function, and flavor. But too much can slow progress, so we teach controlled servings.

👉 1 thumb = 1 serving of fat
Most clients aim for 2–4 per day based on their plan.

Top 20 Fat Sources:

1. 1 tbsp olive oil

2. 1 tbsp peanut or almond butter

3. 1 tbsp butter

4. 1 tbsp coconut oil

5. ½ avocado

6. 2 whole eggs

7. 1oz hard or shredded cheese

8. 2 slices full-fat cheese

9. 1 slice turkey or regular bacon

10. 3 squares dark chocolate (86%)

11. 1 serving mixed nuts (almonds, cashews, walnuts)

12. 4oz 85%+ ground beef or skirt steak

13. 2oz salami or bologna cold cuts

14. 4oz beef brisket or Kobe beef

15. 2oz Philadelphia cream cheese

16. 1 MorningStar or veggie burger

17. 3 buffalo wings

18. 1 hot dog

19. 3 servings tofu

20. 8oz full-fat milk or 1oz Nutella

Tip: Add fats last. Start with protein, carbs, and veggies—then layer in your healthy fats.

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Portion Control Without Measuring

No scale needed. We use your hand as a portion guide, making it easy to stick to your plan anywhere.

• ✋ Protein = 1 palm

• ✊ Veggies = 1 fist

• 👐 Carbs = 1 cupped hand

• 👍 Fats = 1 thumb

This method is fast, simple, and 90% accurate for most clients.

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Free Foods, Spices & Extras

Yes, you can still enjoy flavor without blowing your progress. Here’s what we consider “free” foods:

• Salsa, mustard, soy sauce, vinegar

• Pickles, garlic, herbs, spices

• Sugar-free jello, pudding, or gum

• Black coffee, tea, diet soda

• 8oz unsweetened almond milk

And for those combo meals?

• Pizza = 1 protein, 2 carbs

• Sushi roll (6pcs) = 1 protein, 2 carbs

• BBQ ribs = 1 protein, 1 fat

It’s flexible. It’s realistic. It works.

Want a Simpler Way to Eat and Train?

Nutrition is key if you want to stay fit, strong, and healthy as you age. The right foods help you recover, give you energy, and keep your body functioning at its best.

But here’s the truth…

It all starts with strength training.

Lifting weights is the first domino.
Once you’re strength training consistently, everything else gets easier:

• You sleep better

• You’re naturally more motivated to eat better

• Your body uses food more efficiently

• You build lean muscle and burn fat even at rest

That’s why at AB Fitness, we don’t just hand you a food list.
We coach you through a full plan that starts with smart, safe strength training, and backs it up with easy-to-follow nutrition that fits your lifestyle.

You won’t be left guessing. You’ll always know what to do — both in and out of the gym.

📍 Come see us at any of our 3 Long Island locations:

• AB Fitness Massapequa
  4150c Merrick Road, Massapequa, NY 11758

• AB Fitness East Meadow
  514a East Meadow Ave, East Meadow, NY 11554

• AB Fitness Oyster Bay
  5 Shore Ave, Oyster Bay, NY 11771

📞 Call or text us now at 516-303-9157
Let’s get the first domino in place — and build something that lasts.