Tony believes that it is a must that in every meal plan the consumer must have a sound knowledge of all the good things we can take in. Here are some of the essentials that must be consumed for a diet to be successful. Superior Carbohydrates These are utilized as fuel in the body better: Brown Rice Oatmeal Whole grain Bread Whole grain Pasta Fruits Vegetables Wholegrain and High Fiber Cereals Potatoes Beans Lentils Superior Protein: Lean Proteins that aid in muscle recovery and have little fat. Chicken Breasts Egg Whites Fish Lean cuts of Steak Skim or 1% Milk Turkey Fat Free or 1% Cottage Cheese Veal Protein powder Soy Protein: Not as beneficial as the animal proteins Superior Fats Yes! There are quality fats that we can consume. They can actually fight off infections and heart diseases, and some of the health benefits are endless, such as actually improving the blood cholesterol levels. Olive Oil Salmon Avocado Nuts Seeds Fish Natural Peanut Butter Flax Seed Oil