Getting lean isn’t just about eating less—it’s about eating smart. Whether you’re trimming body fat or building definition, the key is to fuel your body with the right foods that support muscle growth, boost metabolism, and keep hunger in check. Some foods are especially powerful because they do all three: they fuel muscle, burn fat, and keep you full longer, making your lean goals more sustainable and satisfying.
Ryan Fischer, a fitness expert, recently shared 10 foods everyone should be eating if they’re serious about getting lean. According to him, some of the best options are apples, berries, and eggs. Read on to discover all 10!
1. Apples
Apples are packed with soluble fiber, especially pectin, which slows digestion and helps you feel full longer. This curbs cravings and keeps you from overeating—one of the biggest keys to getting lean.
2. Berries
Fischer says options like apples and berries are "loaded with fiber and polyphenols that regulate blood sugar and reduce cravings. You snack on these? You’re full, not fat."
3. Lean Beef & Steak
Lean beef is rich in complete protein, meaning it contains all 9 essential amino acids your body needs to build and repair muscle. More muscle = higher metabolism = more fat burned, even at rest.
"High in bioavailable protein and iron. If you’re skipping red meat, you’re probably weak, anemic, or under-recovered," he reveals.
4. Potatoes
Potatoes are loaded with complex carbohydrates, which your body uses as a primary fuel source—especially for training and recovery. They replenish glycogen stores in muscles, helping you power through workouts and rebuild stronger.
"The king of satiety. You’ll get energy without blood sugar crashes. Way more filling than rice or bread," he states.
5. Lean Chicken
Lean chicken—especially chicken breast—is loaded with complete protein, which your body needs to build, repair, and preserve lean muscle mass. More muscle helps raise your metabolism, making it easier to burn fat and stay lean.
"No-nonsense, pure protein. Builds muscle, keeps you full, and supports fat loss," Fischer notes.
6. Wild Salmon
Wild salmon is rich in complete protein, which helps your body build and repair muscle—crucial for increasing metabolism and maintaining a lean physique. A 4-ounce serving packs around 25–30g of protein with excellent bioavailability.
"Omega-3s fight inflammation, boost brain function, and support fat metabolism. If you’re skipping fatty fish, you’re aging yourself faster," he warns.
7. Greek Yogurt
Greek yogurt is a lean-body favorite for a reason—it’s creamy, high in protein, and incredibly versatile. Whether you’re trying to lose fat, build muscle, or just stay full longer, Greek yogurt can help you fuel muscle, burn fat, and keep you full—without the extra calories.
8. Cottage Cheese
Cottage cheese is an underrated gem when it comes to getting lean. It's low in calories, high in protein, and packed with nutrients that help you with weight loss and body composition goals.
"High in casein protein for sustained muscle repair. Packed with probiotics for gut health (because digestion = better absorption)," he says.
9. Eggs
Eggs are packed with high-quality, complete protein, containing all 9 essential amino acids your body needs to build and preserve lean muscle. Just one large egg has about 6–7g of protein, making them perfect for muscle recovery and daily strength goals. "Nutrient powerhouse. Choline for brain function, protein for muscle, and healthy fats to keep you satisfied. People who fear eggs are still stuck in outdated 1980s nutrition myths," he reveals.
10. Leafy Green Vegetables
While leafy greens aren’t high in protein, they’re rich in essential vitamins and minerals that support muscle function and recovery—like magnesium, iron, potassium, and calcium. These nutrients help with everything from energy production to reducing muscle cramps and fatigue.
Fischer adds, "High in fiber, packed with essential vitamins, and nearly impossible to overeat."
