14 Nutritional Bare Necessities For A Better Physique

No matter your goal—getting lean or just improving your overall health—you need these foods on your grocery list.

Four-time Mr. Universe Mike O’Hearn has deep knowledge of how to build a better physique. The renowned bodybuilder lifting champion, and trainer’s approach to his diet is keeping things simple. You don’t need complicated meal plan and meticulous timing to improve your overall health and muscle composition. His advice is to stick to the basics.

Here, he shares 14 of his dietary staples They’re all simple foods that you can find at any grocery store, and even if you’re on a budget. Make sure these ingredients are on your grocery list every time you shop and you’ll see lasting improvements to your health, fitness, and even your mood.


                                    You can eat them whole with confidence, as most of the popular cholesterol concerns regarding eggs are overblown. Most importantly, you’ll get six to seven grams of protein in every large egg. Another reason to eat the yolk: It contains nine essential amino acids.

A small handful always satisfies my hunger. Also, studies have shown that eating 1.5 ounces of most nuts can reduce LDL (bad) cholesterol and lower your risk of heart disease.
Greek Yogurt

Nonfat Greek yogurt is relatively low in calories, and those calories go a long way: You get 15 to 20 grams of protein per six ounces with no fat at all. A great way to sweeten it up— and add even more protein—is to mix in a scoop of whey protein powder so it tastes just like pudding.


This is the ultimate bodybuilding carb, a delicious, slow digesting breakfast that’ll give you a ton of energy for a tough training session. You can’t go wrong with either steel-cut or rolled oats. Try mixing dry rolled oats with cinnamon for a surprisingly tasty snack.