The exact Food Tier List I use with my 1:1 clients — every food ranked S-Tier to F-Tier by science, so you know exactly what to put on your plate without thinking twice.
Get the free PDFMost people fail at fat loss not because they lack willpower — they fail because every meal requires a decision. This list removes the guesswork entirely.
One page. Five tiers. Every food you actually eat, ranked by how it performs for fat loss, energy, and satiety. Save it to your phone and never second-guess the grocery store again.
High protein, high satiety, low caloric density. These are your foundation foods — lean meats, eggs, leafy greens, legumes.
Excellent nutritional profile with slightly more caloric density. Whole grains, fatty fish, most fruits, Greek yogurt.
Good foods that require portion awareness. Avocado, nuts, whole grain bread, starchy vegetables.
Calorie-dense with limited satiety payoff. Cheese, deli meats, refined carbs, fruit juices.
Ultra-processed, seed oil-heavy, engineered to override your satiety signals. Chips, fast food, most packaged snacks.
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I'm Warren English — performance coach, Army veteran, pharmacist, and natural national physique champion. I've spent years studying the science of body composition and coaching 300+ high-performing professionals to build bodies that match their ambitions — without sacrificing their careers or their sanity.
The tier list is how I think about food. I'm giving it to you for free because the right information shouldn't be locked behind a paywall.
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