Nutrition for a Toned Body

· September 8, 2015
To achieve balance and to have a healthy and toned body it is essential to eat a healthy diet, in which you do not overindulge in any one food, and to engage in physical activity.

There are foods that can help us to improve our muscle tone and combat flabbiness in a healthy way, as long as we also engage in physical exercise.

In this article we will give you suggestions for you to prepare your daily menus with foods that will help you obtain a lean and toned body, even for vegetarians and vegans. So continue reading if you’re interested in getting advice on nutrition for a toned body!


When we talk about the health of our muscles, the first thing to emphasize is the importance of protein, but we must know how to choose what is best for us. In addition, protein also helps us lose weight and reduce our waistline:

  • Red meat: is the protein that most increases muscle, but we must eat it in moderation because it can increase the risk of cardiovascular disease. Once a week will suffice.
  • White meat: the alternative if what we want is just to tone and firm without increasing muscle mass.
  • Fish: both oily fish and white fish contain a lot of protein, although white fish is much lower in fat.
  • Eggs: egg whites contain the most protein, while the yolk contains more fat. We can prepare omelets with two egg whites and one yolk, for example.
  • Milk and dairy products: we recommend low-fat dairy products, such as cottage cheese, which can be combined with a little honey or olive oil.
  • Legumes (beans): the source of superior vegetable protein. They are inexpensive and healthy. If you do not eat them because they cause gas, we recommend cooking them with cumin and kombu seaweed, or even grinding them to prepare creams. In addition, if you combine them with grains such as brown rice, we get a really complete protein.
  • Nuts: it is the healthiest option to eat them raw or roasted but unsalted and not fried. We can also find nuts in the form of vegetable drinks or sandwich spreads. But be sure that they do not contain a lot of added sugar, salt or hydrogenated fats.
  • Mushrooms: this vegetable protein is very healthy and allows us to incorporate this delicious food into our salads, stir fry, rice, pasta, etc.
  • Algae (seaweed): we especially recommend Spirulina algae or Klamath, which can be eaten daily.


Fats are vital for our body, but if we want to prevent them from building up and thereby losing body tone, we should reduce saturated fats and choose healthy fats, such as:

  • Premium vegetable oils: olive, coconut, sesame, flax, evening primrose, wheat germ, etc.
  • Nuts like macadamia nuts, hazelnuts, peanuts or almonds.
  • Oily fish
  • Eggs
  • Avocados, an excellent fruit which is high in good fats
  • Seeds: sesame, sunflower, pumpkin, flax, etc.



The carbohydrates most suited to firm and tone our bodies are contained in the following foods:

  • Fresh and seasonal fruits
  • Cooked or raw vegetables in salads, in smoothies and juices, etc.
  • Whole grain cereals: rice, quinoa, wheat
  • Whole wheat flour (not too much)
  • Starch: potato, banana


Recommended Supplements

Always from a natural point of view, we recommend you assess whether or not to take any of the following supplements, all which have the ability to strengthen and tone our muscles:

  • Magnesium
  • Collagen
  • Silicon
  • Brewer’s yeast
  • Spirulina or Klamath algae (seaweed)
  • Wheat grass

Sample menu

Using the foods that we have recommended, we offer the following suggestions for a daily menu:

  • Breakfast: Toasted whole wheat bread with cottage cheese, honey and seeds.
  • Mid-morning Snack: A handful of nuts and a fruit.
  • Lunch: Chicken with sautéed vegetables.
  • Afternoon Snack: Yogurt with nuts.
  • Dinner: Vegetable soup and an omelet.

Below is a lacto-ovo vegetarian option:

  • Breakfast: Yogurt smoothie, banana and walnuts.
  • Mid-morning Snack: Corn pancakes with fresh cheese.
  • Lunch: Whole wheat pasta with cream of mushroom and parmesan cheese.
  • Afternoon Snack: Whole wheat toast with unsalted peanut butter.
  • Dinner: Quinoa with vegetables and an omelet.

Finally, a vegan option (without any animal protein):

  • Breakfast: Sandwich with tomato and avocado on whole wheat bread. A supplement of Spirulina algae (seaweed).
  • Mid-morning Snack: A handful of nuts and a vegetable drink.
  • Lunch: Salad with lentils and brown rice and assorted mushrooms.
  • Afternoon Snack: A handful of nuts.
  • Dinner: Cream of pea soup with algae (seaweed) and sprouts and corn pancakes.