Need a little help working out the correct diet for lifestyle change...

[boxingfan30]

I've been into lifting for a long time now. I don't have a weight problem. Naturally i'd like to see my BF% go down to about 8-10% as it was before. We have cancer that runs in the family and i've always been on a lot of supplements. However, the more I read about it, the more it says getting the nutrients from food is better.

I want to incorporate more fruits into my diet without adding to much sugar to it and causing weight gain. Looking at some of the foods that many websites show are rasberries, kiwi, mango, turmeric, other dark berries, cherries, sweet potatoes, etc.

My diet now is lacking. For instance i've been eating the Kashi cereal in the morning... or sometimes just in the middle of the day if i'm hungry. 13g's of protein per serving and with the milk it's around 20 g's total which isn't to bad.

I thought of just doing a smoothie in the morning and getting the fruits out of the way with maybe some vanilla protein? I like chocolate protein flavor a lot more, but with fruit i'm guessing vanilla might be better.

My wife and I eat a lot of broccoli, carrots, green beans, etc for dinner a lot of nights. Usually lightly saute'd in some olive oil with some garlic... but sometimes we steam it too.

Instead of buying bottles and bottles of supplements, I have looked and looked at reviews and have decided that i'm going with the Animal pak's and probably animal omega for some daily omega 3, though I eat a fair amount of salmon already. This will help me to cut down on how much i'm paying for supplements. I will stick with the chlorophyll which is great for liver health and Ubiquinol since you can't really get that form of coQ10 in foods as far as I know.

Perhaps someone could throw some smoothie recipes at me that I could do either in the morning and/or preworkout? Just overall some ideas to try to get a lot or all of the above food in my system each day. Chicken will be my main source of protein, with salmon maybe once or twice a week.

my stats:

34 y.o.
165-170 lbs
15% or so bf (a little more than I want)
workout 3-4 times a week which are limited by injuries for 45 minutes to 1 hour.

I'd like to keep my calories around 1700 a day if possible.

[SlimmerMe]

Overdoing fruit can work against you. As far as the shake suggestion. I love vanilla whey with frozen raspberries. This way I don't have to add ice and always have a nice stash in the fridge. My go-to shake and love it!

[boxingfan30]

are the frozen fruits just as good for you? The fresh ones are very expensive. I was going to buy some the other day, but they wanted like 3.29 for a little plastic thing full of them... ridiculous pricing.