©2019 by Mike Eskola Coaching. Proudly created with Wix.com


Good Sources. 

- White/brown rice (I prefer white)
- Potatoes
- Oatmeal
- Fruits 
- Some types of bread (check the suger content)
- Lentils (good protein and carb source, also vegan)
- Raisins (fast carb source that can be good in the morning or pre/post workout.

- Chicken (breast or tighs, I only use breast)
- Different types of red meats, you have low fat and high in fat. Use according to your goals. 
- Lentils (good protein but also high in carbs)

- Fish, I use mostly white fish and tuna but fish like salmon is very good but high in fats). 

- Eggs, my favorite source. I recommend use the whole egg. 

- Protein powders (sometimes) 

- Turkey


- Nuts (almonds, cashews, para/brazilnuts, Walnuts) 

- Avocado 
- Egg yolks
- Olive Oil

- Peanut butter
- Coconut oil