Chicken
Chicken is an affordable protein source, especially when free-range. It should form a central part of your meal prep because it is cheap and nutritious. If you are trying to gain some muscles in the gym, chickens are the perfect way to maintain a high daily protein requirement.
However, its healthfulness depends on preparation; avoiding deep-frying and removing the skin (high in saturated fat) enhances its nutritional value. [13]
Reference:
[1] https://www.who.int/news-room/fact-sheets/detail/healthy-diet
[2] https://www.healthline.com/nutrition/protein-in-egg#TOC_TITLE_HDR_3
[3] https://www.sciencedirect.com/science/article/pii/S0022316622084723
[4] https://www.aicr.org/cancer-prevention/food-facts/raspberries/
[5] https://health.clevelandclinic.org/crunchy-and-cruciferous-youll-love-this-special-family-of-veggies/
[6] https://www.webmd.com/vitamins/ai/ingredientmono-1070/sulforaphane
[7] https://www.hsph.harvard.edu/news/hsph-in-the-news/oatmeal-whole-grains-breakfast/
[8] https://www.healthline.com/nutrition/foods/spinach#downsides
[9] https://www.sciencedirect.com/science/article/pii/S0753332220304911
[10] https://www.medicinenet.com/which_nuts_are_best_for_cancer_patients/article.htm
[11] https://www.nhs.uk/conditions/probiotics/
[12] https://www.webmd.com/diet/whats-the-difference-between-good-and-bad-carbs
[13]https://www.healthline.com/nutrition/why-fried-foods-are-bad#TOC_TITLE_HDR_7
