Scroll through any fitness feed and you’ll quickly notice a recurring theme — a neatly packed container featuring chicken breast, steamed broccoli, and some form of starchy carb. Rice, sweet potato, maybe quinoa if someone’s feeling fancy. It’s the default “clean” meal in the muscle-building world, a kind of visual shorthand for discipline and gains. But this picture-perfect meal hides a significant flaw — not in its macros, but in its message.
Why the Chicken-Broccoli-‘Carb’ Formula Dominates
There’s solid nutritional reasoning behind this classic fitness plate. Chicken provides lean protein to support muscle growth. Broccoli is a micronutrient powerhouse. And the carb — whether it’s rice, oats, or potatoes — offers energy and glycogen replenishment. On paper, it checks all the boxes. But that doesn’t make it the only — or best — way to fuel a fitness journey.
The Cultural Blind Spot
The issue isn’t the ingredients. It’s the way this specific combination has been elevated as the ultimate template — the gold standard for building muscle. According to Maya Feller, MS, RD, CDN and author of Eating from Our Roots, the problem lies in its one-size-fits-all presentation.
“I find it problematic when social media pushes the idea that everyone needs 150 grams of protein from only chicken, liver, and powders,” Feller explains. “Or that we should eat steamed broccoli forever. There’s space for flavor, cultural relevance, and variety — all of which contribute to a healthy, sustainable diet.”
Nutrition Isn’t One-Dimensional
Health doesn’t look the same across cultures, and it certainly doesn’t taste the same. What’s considered “clean eating” in fitness spaces often erases global culinary traditions — many of which are inherently nutritious and rooted in plant-forward, whole-food approaches. The focus on Eurocentric plates ignores millions of people who grew up eating dishes rich in spices, legumes, and different grains.
Food Is Personal — and Context Matters
Ask ten people what a “healthy meal” looks like, and you’ll likely get ten different answers. Culture, upbringing, and personal values all shape how we eat. When wellness influencers dismiss staple foods from other traditions — think rice, soy, pasta, or beans — as toxic or inflammatory, they’re not just spreading misinformation. They’re alienating huge portions of the population.
Take lectins, for instance. These compounds found in beans and lentils have been demonized by some corners of the internet. But the truth is, they’re largely neutralized by cooking and pose no harm to most people. Meanwhile, legumes remain nutrient-dense, affordable, and high in both protein and fiber.
Health Isn’t Always Expensive
Let’s not overlook cost. While chicken breast and protein powders dominate fitspo meal plans, they aren’t always accessible. Foods like rice, tofu, beans, and lentils offer high-quality nutrients at a fraction of the price. In fact, canned beans might be one of the most affordable and underrated sources of muscle-building fuel on the market.
The Influence of Fitness Culture
Despite this, we’re still bombarded by shirtless influencers proclaiming plant foods as dangerous, while simultaneously preaching unsustainable, ultra-restrictive eating. And if you look around — just over 40% of the U.S. population identifies as non-white. What message is fitness culture sending when it disregards the foods of nearly half the population?
The Guidelines Are Catching Up
Thankfully, official nutrition policy is beginning to shift. The draft report for the 2025–2030 Dietary Guidelines for Americans acknowledges that dietary health is not culturally neutral. It states:
“The U.S. population has become more racially and ethnically diverse… highlighting the need to ensure that the Dietary Guidelines for Americans are representative of the country’s diverse populations and their various nutritional needs and cultural preferences.”
This is a big step in recognizing that healthy eating patterns exist within every cuisine — not just grilled chicken and broccoli. Foods that meet nutritional standards can be found in Indian, Caribbean, East Asian, Latin American, African, and countless other traditions.
Real Representation, Real Impact
Dietitian Christy Wilson welcomes this change. “It’s refreshing to see guidelines that finally embrace the cultural traditions of people’s diets rather than ignoring them,” she says. “We live in a multicultural society. Our health advice should reflect that — not fight against it.”
What Real Health Looks Like
Science consistently shows that a mostly whole-food, plant-forward diet lowers the risk of chronic illness, supports gut health, and helps with sustainable weight management. But more importantly, inclusive diets increase access. When we welcome more cultures and ingredients into the idea of what “healthy” looks like, we empower more people to eat well — without sacrificing identity, tradition, or flavor.
So What Should We Be Eating?
- Yes, chicken and broccoli is fine. But so is lentil stew, jerk salmon, or a stir-fry with tofu and rice noodles.
- Don’t fear “processed” staples like white rice or soy — they’re cornerstones of healthy global diets.
- Incorporate spices, herbs, and cooking techniques from your heritage. Health shouldn’t mean blandness.
- Focus on variety — not perfection. Diversity on your plate means diversity in nutrients.
A healthier fitness culture won’t come from a single macro split or calorie target. It will come from a broader understanding of what real food means — and the freedom to build muscle while honoring the meals that raised us.
