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Insanity - Elite Nutrition
Insanity - Elite Nutrition
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INSANITY is an extreme and physically demanding workout. This is NOT for beginners or indivjduals with any medical condition which may be compromised by extreme cardio and strength exercise. Consult your physician and read the enclosed materials before beginning this programO 2009 Beachbody. All righb reserued. Disfibuted by Prcdud PatueB, LLC, Santa i,,lonie, CA 90404. Prcdud Padners, LLC, is the ownor of lnsanity, Beachbody, Team Boachbody, and all relabd designs, copyrighb,tudema*s,and proprietary dghb..lf you are a memtEr ofthe Team Beadbodf @mmunity,@nlad yow Coach for infomaton and supFd or log in at TeamBoadbody.com. ForBeachbdy6and Team Bchbody CusbmrServie,please @ll 1(800)818-5174 or go to Beachbody.com.SANPKG1 101
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ITE NUTRITION
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quick fixes or fads. lt's about eating and using food {or its intended purpose. Fuel.
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ln this plan, you'll learn ab0ut healthy food basics and the
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:iense work0uts.
doesn? require refined sugars, processed foods, sodas, 0r artificial sweeteners. ln fact, they can be harmful. When you eliminate them, you'll actually feel better And guess what? Food that's good for you tastes great, t0o. Here are the tools to help you iigure out what and how
much to eat for the next 60 days and beyond. This guide
guide
':: :
gives you meal options and food lists to choose from. As you get in better shape and your metabolism soars,
:- : /, s you how to increase the calories oi all the meals ' ,:- still need more calories, add the "Food Blocks" through the most intense workouts oi your life. When ':- ,:-r meals, or enjoy them as snacks, to reach your you're digging into this 0ltra-extreme fitness regimen, :l:': requirements. you can't go low-calorie or low-carb. You need to fuel your system with balanced and nutritious meals and i::- neal listed is around 40% protein.40% carb, and snacks. Your body is literally going to burn through the :l-r: 'at. It's important to balance protein, carbs, and food you eat, whetherthey're carbs, fats, or protein. This ": - :c pr0mote optimal blood sugar control, resulting in
This Elite Nutriti0n guide is designed to power your body
Mon6
0e,
is N0T the time to diet. But if you want t0 lose weight, yol]'ll eat the right foods in the right proportions. The balanced meal plans will provide your body with the fuel that it needs t0 get through these INSANE workouts.
This isn't a diet, it's a plan that will leach you howto eat
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a full
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male or female, and whether you want to lose weight or bulk up. lt will give you the energy to maximize your workouts and become a healthier oerson. lt's not about
your life. Elite Nutrition focuses on eating 5 meals a day, none too large or too small. All the meals contain
-:::s,
recommended foods have a low glycemic index, ,^ :h has less impact on blood sugar. High glycemic
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for':ughlythesamenumberof calories.Thisfrequenteating : cptimal for your metabolism and provides stamina for
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men,
Jr intense workouts.
:,eryone has different caloric needs, so this guide . -lws you how t0 increase the calories of all the meals.
need more calories, add the "Food Blocks" your meals, or enjoy them as snacks, to reach yolr
onc requtrements.
iYl
fuel and i:ch meal listed is around 40% protein,40% carb, and 1 the :':16 fat. lt's important to balance protein, carbs, and
This
right, *e best
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The
-:is t0 promote optimal blood sugar control, resulting in possible state for your workouts. There is a iull :,,erview on protein, carbs, and fat in this guide, as well :s Michi's Ladder, a Beachbody tool to help you create
,
separate meal lists. Each day you'll pick one meal from
E
Each meal list has 10 options to choose from. Keep selecting different meals to give yourself healthy
variety.
Each meal contains approximately 300 calories, and has instructions about how to scale it up to either 400 or 500 calories depending on your individual caloric needs.
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: -i exercise listed below. To figure out your needs ior the Elite Nutrition program -:: use this three-step formula. While it may seem lengthy i ,'ou re doing INSANITY,
muscle, lose fat, 0r lust maintain your weight while yor get in the best shape ever.
the "moderately active" it's the best way to estimate your energy needs 1o r:',:nactive"factorshouldapply. your individual fitness objective, whether thats t0 gair
Step
Sedenlarv 1
First, use the Harris Benedict Equation to calculat( your caloric needs. This formula determines your basa enrirgy requirements, which is the energy required tt maintain your current weight without exercise. Afte,
completing this step, y0u'll add in your exercise level. For Women: 655 + {4.35 x weight in pounds) + {4,7 height in inchesl - 14.7 x age in years)
r
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Io
daysirBek)
Extremely Activ
calc-:s
pet cz
t
t*x
For Men: 66 + (6.23 x weight in pounds) + {12.7 x height ir inches) - {6.8 x age in years)
Sep
Whir; :- :
3
-'-
weight maintenance. ln step 3, you'll adjust r" : ---nber up or down, depending on y0ur weight loss
-:::s'0r
- -mber tl.at you now have will tell you your calo.re
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I . r - her age, weight and height to the equation: fr - l35x 150pounds)+{4.7x65inches}-{4.7x40yearsl i:r - 652.5) + 1305.5) - {188) = 1.425
h
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take your number from above ilnd multiply by the of exercise listed below. you're doing lNSANlTy, the ',moderately active,, -very active" factor should apply.
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that is, her calorie needs lor weight maintenance if she were inactive.
r needs Et's to
Multiply 1,425 by
1.7
Iwhile
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required
tPise.
ise level.
bl + (4.7
rx height number that you now have will tell you your calorie
The number from step 2 is 2,400 calories. However, since this woman would like to lose weight, deduct 500 calorres per day from her caiorie needs. So, 2,400 calories MINUS 500 calories E0UALS 1,900 calories
per day.
Keep in mind that after starting the Elite Nutrition program, you may want to alter your calories up or
down based on lhe feedback you are getting from your body, i.e., too much food, not enough, losing or gaining weight, etc.
wll{w {fi
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few hours. for example:
weight gain, add 250 to 300 calories per day to your number from step 2
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5,5,.,
example
pounds, doing the INSANITy workouts 5 days per and who would like to lose weight
+ {4.35
in her age, weight and height to the equation: x 150 pounds} + {4.7 x 65 inches} - {4.7 x 40 years)
0n digesti0n. Generally, you can eat three hours before a workout and be fine, but the small meals or overall intensity of INSANITY may require you to eat more
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Use the food blocks.
ffi
if needed, to
. Drink v,::e'
ease
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frequently than you've gotten away with while doing an easier pr0gram. Keep in mtnd that everyone's different, so you should experiment and see what works best {or you. Now that y0u know your calorie requirements, Y0u can start choosing your meals. lf you followed the
base plan, you'd eat 1,500 calories a day
15
pangs s
not exc:ss'r!
calories and add the other calories using the food block lists. Here's another 1,900-calorie meal plan: Meal
1:
.:::t
400-calorie meal
. i:::
Meal 2: 300-calorie meal Meal 3: 400-calorie meal Meal 4: 3O0-calorie meal + 200 calories* Meal 5: 300-calorie meal
week, assess y0ur calories and your -r:su rements. You may need to increase or decrease {.'calories based on the inlormation you are getting.
hf-scle tissue is denser than fat tissue, so your scale
t-:
meals x 300
hari er:-r;n
calories). You can add the food blocks as needed to meet your daily caloric requirements. A few examples lor illustration:
::.
0R
lr:;ress, instead
one ::-ee or tea, the glass of wine with dinner. the little
Meal
1:
40O-calorie meal
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rA:-s
you get
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T0
ST4
r,-Ting steadily.
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TATIru{]
5 meals a day, one from each 0i the lists in the -:, owing section. Use the food blocks. if needed, to -::ch your additional calorie nesds.
i::
i::h week,
- :asurements. "':.r calories
. Be sure to drink your Results and Recovery Forrnula right before, during or immediately iollowing your
workout. lf you'r trying to iose weight, be sure to account for these calories. And if you,re not working hard enough to burn through your glycogen stores, then you don't need these calories. 0{ course, if you,re bringin' it to an INSANE level, you will.
.
and sugarforyour
::ree or tea, the glass of wine with dinner. the little sr:ck from a bowl atwork, it all countsl
i::
: -'ning steadily.
FUN FACTS: OUB TEST GROUP FOUND THAT THEIR METABOLISM WAS KICKED INTO HIOH GEAR AND THEY WERE LOSING WEIGHT SO FAST THEY HAD TO ADD CALORIES EACH WEEK TO JUST MAINTAINI
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Breakdown:
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Nutrition 3,.
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?3 cup cooked oatmeal, prepared with water
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0n a medium size dinner plate, portion out 1 cup 0 I% cottage cheese andtopwith I cup of mixedfruitant
1/2 cup of whole-grain cereal, such as bran flakes Fiber 0neTM.
o
Nutrition Breakdown:
307
calods
r'r"tiiii"" er;rkd;;;,
293
lodes
lat
* For a 400-calori meal: increas6 oatmeal to 1 cup and increase protein powderto 1-U2 scoops * For a 500-calorie meal: increase oatmeal to 1-ll3 cup, increase protein powderto l-l/2 sco0ps, increase walnuts to 2-ll2 Tbsp. and increase berries to 1 full cup.
5 grams liber
2 Tbsp. of flaxseeds * For a s0O-calorie meal: add 2 Tbsp. o{ flaxseeds and a slice of whole-grain toast.
BERI?Y
PRI]TIIN SI-1t]IJTHIE
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l'2 I
grapelruit
X"trition-Srea[Jo*;
elories
grams protein
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t
I Tbsp. whipped cream cheese, salmon (lox), and 2 slices of tomato. Serve bagel with grapefruit.
N;i;iti;B;;;kd;;i
291 calories 23 grams protein 35 grams Erbohydrate 8 grams fat 5.5 grams fiber
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3 hard-hoiled eggs, whites onlY 1/3 cantaloupe, sliced 4 pieces whole wheat melba toast
plate. (Discard or save the yolks for another pulpose ) To the plate, add sliced cantaloupe, 4 whole wheat melba toasts and 1 slice o{ reduced-fat Swiss cheese.
Nutrition Breakdown:
293 slories 23 grams protein 35 grams carbohydrate 7 grams rat 3.5 Itams fib,er
'
For a 400-calorie mea!: add an egg yolk and increase cantaloupe to 1/2 of the melon
the
'For
a 500-calorie meal: add an egg yolk and increase the cantaloupe 10 112 0f the melon and add I cup of low-fat, skim, almond, rice, oI soy milk {You may use the milk in a coflee drink. such as a fal-{ree latte).
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1
4 egg,,vhites
whole-gr-air
uli
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ln a non-stcr
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296 lqis 32 gmms Prorrir 3.t gEm 5.5 grffi itt
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4 egg whites
1
whole.grain tortilla
ln a non-stick skillet coated with cooking spray, scramble egg whites. Pile egg whites into a whole-grain tonilla
f,luiritlon Br"akio*n'
296 ealodes 32 grams protein 34 grams carbohydmta 5.5 grams fat 3 grams libar * For
a
yogurt
{:LftLEL ffi*WI
I cup high-protein whole-grain cereal,
such as Kashi Goleanit or Hi-LoTM
1
Tbsp. flaxseeds
{: : -:
t'lrr
Isl :e lrr}E
ln a
bananas.
slice of wh'le-grain toast with nut butter :-:sgrves Serve with cottage cheese
:-:
-l--*:
an eEc:ne
slice c'
Nutrition Breakdown:
299 calories 22 grams protein 55 grams carbohydrate {.5 grams Iat
13 grams
all-frr: :-ss:
30'l
25
11
't-:r
{iber
tmru fiber
'
'
For a 500-cal0rie meal: increase cereal t0 l.l/2 cups, increase milk io 1 cup, increase flaxseeds to 2 Tbsp. and increase banana to 1 cup
':'" ' 1.1.:-ca c: e neei: ncrease cottage cheese to 3/4 cup r:'::i!:ir I cupof siicedfruit ':r" : -',ii-:alorie meal: lncrease cottage cheese to 3/4 cup :-: ':: rr':h 1 cup oi sliced fruit AN0 use an extra piece o{
urr
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Fo. : * Fcr a 1li-:a
gmG at gra6h
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Mix two scoops with water or blend with water and ice {double the normal serving}.
f'.r"ti t
280 calories 34 grams protin 34 grams carbohydrate 2 grams tat 6 grams fiber
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v[G[ir[ ilntLET
2
&
whole eggs
2 egg whites
ln a non-stick skillet coated with c00king spray, make an egg omelet with 2 whole eggs plus 2 egg whites, saut6ed mushrooms, and onions, and serve with 1
slice of whole-grain wheat t0ast topped with all-fruit preserves.
1
Tbsp. of
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fiber
a J00-calorie meal:
, with
30'l calories 24 grams protein 25 grams carbohydrate 11 grams fat 3 grams libor
*
For a 400-calorie meal: add a large orange
5oo-calorie meal: increase cottage cheese to 3/4 cup 9 with 1 cup o{ sliced fruit AND use an enra piece of nheat toast to make it into a sandwich.
r For a 500'calorie meal: add a large orange or I cup 0f orange juice and 1 slice of reduced,fat cheese to the omelet.
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td
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r
r
larg: -aut
:re neal: lncrease yogurt t0 1-U2 cups r,a,ruis to 3 Tbsp. and slir in 2 Tbsp. dried
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na!a :-a1I
, :... : ;,
.a ,, ,...: 1 , ?-aa.
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I whole egg
3 egg whites
2 oz. deli-style turkey breast, sliced 1/2 cup sliced mushrooms and onrons
1 1
a , a: ,,'Z
:'.7-r7aVt-,
i
1 1
1
cup skim milk, alm0nd milk. or rice milk scoop whey protein powder
cup frozen berries
ln a non-stick skillet coated with cooking spray, make an omelet with egg and egg whites and fill omelet wkh turkey, mushrooms, and onions. Serve 0melet wkh
slice of whole wheat toast and melon balls.
1
1/2 banana
lce
Add ingredients to blender Add ice to thicken
2l
7.5
296 calories 13 grams protsin 50 grams carbohydrate 2 grams fat 5.5 grams fibar of crumbled feta or goat
* For a 400-calorie meal: Add i Tbsp. all-natural peanul bulter or aimond butter
* For
a 500-calorie meal: Add I oz. ol crumbld fela or goat cheese to the omelet and have 2 slices of whole wheat toast.
For a 500'calorie meal: Add 1 Tbsp. all-natural peanul butter or almond butter and increase the protein powder to 2 scoops.
.t
,:GURI
'' : -: rf nonfat
r
*ilWL
ffi
NTJTRITII]N BAR *
1
ffi
"
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112
e. diced
:::
1: !r
ijoney
ne yogurt with apple, walnuts, and honey
-:
Choose a nutrition bar urith approximately 200 calories, fewer than 25 grams of sugar and at least 10 grams of protein llike the P90X Peak performance Bar). Have
2gg
Nutrition Breakdown:
280 calories 29 grams protsin 26 grams carbohydrate
7.5
ltr
!
'
i : icms tiber
-: - a 4{0-calorie meal: Stir I scoop 0f whey-based protein :.:r,der into the yogurt bowl.
dried
lEms tat
grams fat
2 g(ams ,iber
'* For a 400-calorie meal: Add a small banana or a
' ::':500-calorie meal: lncrease yogurtt0 l-112 cups, -:'.ase the walnuts to 3 Tbsp. and stir in 2 Tbsp.
:
"
-:
-:erries or raisins.
For a 500"calorie meal: Add e small banana or a larqe navel orange and add Z Tbsp. chopped walnuts to the cottage cheese.
*xLt *eru*w,**
1/2 whole wheat bagel or 1 slice toast 2 oz. deli-style turkey breast, sliced
ffi
Scoop out half of s whole wheat bagel, toast it and lill with turkey, cheese, and sliced tomato. Serve with tomato or vegetable juice.
Nutrition Breakdown
297 calories 26 grams protain 38 grams carbohydrate
7 grams fat 5.5 grams tiber * For a 400-calorie meal: lncrease turkey to 4 oz. of turkey and leavs the bagel "un-scooped."
n
For a 500-calorie meal: lncrease the turkey t0 4 oz., leave the bagel "un-scooped" and add another slice o{ reduced-fat cheese.
I",jww{?
'*J
ffi
{resh pear
Make a sandwich of bread, turkey bacon, tomato. and lettuce. Serve with
a
Iresh pear
Nutrition Breakdown
293 calodes 13 grams p.otoin 46 grams ca(bohydrate
I I
* For a 400-calorie meal: Add 2 oz. of sliced deli turkey to the sandwich and 'l Tbsp. light mayonnaise.
sliced deli turkey and 1 Tbsp. light mayoflnaise to the sandwich and use regular whole wheat bread, not light-style.
For a S00-calorie meal: Add 2 oz. of
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14
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Nutriiion Breakdown:
283 calories 30 grams protein 25 grams carbohydrate 8.5 grams fat 6 grams fiber
t
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Have one sushi roll sliced. with side salad served with
Asi
a
Nutrition BreakJown:
3'11
calories
grams lat
' For a 400 Lalor,e neal Add 1 cup 0l stpanreri edar.ane * For a 500-calorie rreali Add I cup 0f steamed edamame
and
lA*?9y!w:{;Y- *"ffi
Make 0ne half of a turkey sandwich made with 1 slice whole-grain bread, turkey, avocado and Di]on mustard.
Serve with cup ol soup.
ANI-: W
l:|fi:Jffi3tr:*#-!3"Y*--"-A
4 oz. tuna steak
2
Fresh spinach
1
Marinate tuna
bottled marinade.
Nutrition Breakdown:
299 calories 20 grams protein
desired degree of doneness. Serve tuna with spinac saut6ed in olive oil and 1/3 cup brown rice.
Nutrition Breakdown:
295 caloriGs 36 grams protein 25 grams carbohydrate 7 grams fat
7.5
,tl
grams fiber
avocado-about U4 oI an avocado.
* For a 400-cal0rie meal: lncrease rice to 3/4 cup. * For a 500-calorie meal: lncrease rice t0 1 cup and use 2 tsp. olive oil in the spinach.
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4 oz. lean roast beef 1/2 6-inch whole wheat pita pocket Sliced cherry tomatoes Bomaine lettuce Dark salad greens SIiced bell peppers Sliced cucumbers Sliced mushrooms
fl?i&r,tilt*i.i{:;v
1
1
Pile roast beef into pita pocket and top with sliced cherry tomatoes and romaine lettuce leaves. serve pita with a side salad composed of dark greens, sliced peppers, cucumbers and mushrooms, dressed with a
Iresh squeeze of lemon or lime juice.
Nutrition Breakdown:
299 calories 22 grams protein 50 grams carbohydrate
Nutrition Breakdown:
292 calories 30 grams protein 37 grams carbohydrate 5 grams fat 8 grams fiber
3 grams lat 5.5 grams libet * For a 400-calorie meal: Add 1 Tbsp. of peanul bufter to the shake. * For a 500-calorie meal: Add 1 Tbsp. of peanut butter to the shake. increase Shakeology to 1-1/2 scoops 'l and increase milk to full cup.
For a 400-calorie meal: Use the whole 6-inch pita pocket and add 1 tsp. olive oil to the salad.
* For a 500'calorie meal: Use the whole 6-inch pita pocket and add 1 tsp. olive oil and 2 Tbsp. slivered almonds t0 the salad.
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des
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6-inch whole-grain toltilla 3 oz. grilled chicken breast
1
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*i i:l{,:}r::*.
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illf
l-:
*F'--AT
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PASTA
Wli*
SA,-t'lI
3 or.
AN,'-
TITA
samo
2 cLos
mfi
Mixed greens
1/2 cup mixed berries and/or melon Grill or broil a 4 oz. lean hamburger patty Serve wi 'll2 a bun over a large green salad, with a side of
ir:lE
A':31
I crl 3'ea
1
Sliced tomato
r1tr3.tr
s:-a;-?: i e;El3bleS
s-ai: -e(
Lettuce
Red bell pepper, sliced Celery sticks
r a:{
ghr,
Frgs:
ervro
and crumbled
Gri'i :,3or.f
I Tbsp. ranch dressing, reduced-fat Fill tortilla with 3 oz. o{ grilled chicken breast, sliced tomato, lettuce leaves and ranch dressing' Serve with red pepper slices anC celery sticks.
w?
Nutrition Breakdown:
302 calorios 27 grams protein 17 grams carbohydrate 14 grams fat 4 grams liber
ledrn
Seasm
rr
f.tutrltion Breakdown:
307 calorios 31 grams protein 33 grams carbohydrate
ldEn art(t?/+.ta
iin
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ffec
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a
For a 400-catorie meal: Serue namburger on a whole English muffin with the salad 0n the side.
:1llrr5
u
:.e3St10 the pasta bowl neal: Add 2-3 oz. of diced :reast io the oasta bowl, and
* For a 5oo-calorie meal: Add 1/3 of a small av0cado into the wrap and serue with a sliced aPPle
* For a 500-calorie meal: Serve hamburger on a whole English muffin with I slice of reduced-fat cheese and salad on the side.
M-:a,:re
:+rxswflr
x
mmilro
*Es: igar
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,qrm I
ilFo
PLATE
^IE
crc
Serve
':ia
cheese. crumbled
cup green beans, steamed small red potato, boiled 5 black olives
1
side of 1/2
us;
Grill, poach, bake, or broil salmon. pile 2 cups of mixed salad greens onto a large dinner plate, top the greens
S:f-oryI!-lf
salmon_
Irctein abohydrate
:.1
1em-on,,s.a tt_-and
pepper.
Nutrition Breakdown:
301 calories 28 grams protein 30 grams carbohydrato 8.5 grams fat
2-3 oz. o{
trt fibc
:.!rien breast to the pasta bowl. r iI!':alone meal: Add 2.3 oz. of diced
I W-:alorie meal: Add
diced
7.5
whole
;i;;'; 4os;ilil;;;tAil
slice of whole wheat bread.
*
grams fib6r
reese and
ut'
::il;ten
e
fresh pear
For a 500-calorie meal: Add a whole wheat dinner r0ll or a slice ol whole wheat bread and top the salad wift 2Bp ;trv;
r"1&,**lmt
3 oz. {about 6 pieces} of sashimi
ffi
fjill_
il
ilLJT
pL&Tr[ft
Nutrition Breakdown
319 calories
Nutrition Breakdown
289 calories 27 grams protein 20 grams carbohydratg 12 grams fat 3.5 grams fiber
*
1
Add 1 cup of steamed edamame, increase fish to 4 oz. and increase rice to 3/4 cup.
For a 400"calorie meal: Serue with 1 cup of fresh green or purple grapes. * For a 500-calorie meal: Serve with I cup 0f fresh green or purple grapes and increase turkeY t0 3 oz. and the ham to 2 oz.
'iu"i"'t4"H'i
I i',;'ii'.:&j.
t";A1at
j'721}"'.4
Y:3* il :, H):x-:1
-. --
-ffi
ffi
'T'Li?,4A';.t
AL-
A*
ir:a a
fffi./j;))
4 oz. water-packed tuna 1/4 cup celery, chopped 1/4 cup red onion, chopped
'i Tbsp. reduced-fat mayonnaise
Make half of a nut butter and jelly sandwich with bread, peanut 0r almond butter, preserves or banana. serve
tsp. Dijon mustard large tomato, hollowed out 3 pieces whole-grain melba l/2 whole-grain English muftin
1
toast
Combine, tuna, celery, onion, mayonnaise, and musta and stuff into hollowed out t0mato. Serve with mell
Nutrition Breakdown:
289 caloriss 22 grams 2e srams
11
Nutrition Breakdown
289 calories
protein
grams
rat
carbohydrate
fat
* For a 400-cal0rie meal: Serve with * For a 500-calorie meal: Serve with
1 1
medium tresh apple, increase tuna t0 6 oz. and increase to 5 pieces of wheat melba toast 0R a full whole-grain English muffin.
sliced
)rrh)
)l fresh ;f fresh eY t0
r\:a)
fresh apple.
m fresh apple,
ices of wheat
ruffin
WRAP il $ALAD * tr
-r-_;r
a,
,.....'=.
C.a,,.'-.,'-,
Se-,::-
rr
.1f9!,r,49gl9maj{U
Nutrition Breakdown:
308 caloiles 20 grams protein 34 grams carbohydrate
'11
in"gr"r9ta1$._
grams fat
7 g-rams
fibs
* For
400-calorie meal: lncrease turkey to 4 oz., increase both the chickpeas and the kidney beans to i/3 cup.
a
* For a 500-calorie meal: lncrease turkey to 5 oz. lncrease both the chickpeas and the kidney beans t0 113 cup and serve with 1 cup 0f fresh fruit salad.
PR:-E
:_
::-,: r':113
31
3.3
a..ffi
qB:r5
pr-
' :: : iif-
:,
Ttil?t([Y tHll_t
I
cup turkey or veggie chili {homemade or
-s
Nutrition Breakdown:
310 calories 23 grams protein 30 grams carbohydrate
10
grams tat
7 grams liber
* For a 400-calorie meal: lncrease chili to 1'1/2 cups. * For a 500-calorie meal: lncrease chili to l -112 cups and serue with 1 whole-grain dinner roll or slice of whole wheat bread.
ryL0lql{.,,rr44,r'ru,rriry
1
",,,#
Top English muffin with tomato sauce, cheese, and chicken breast. Bake at 350 degrees for 10 minutes and
serve with 1 cup steamed broccoli.
Nutrition Breakdown:
313 calories 31 grams protein 33 grams carbohydrata
For a 500-calorie meal: lncrease chicken to 3 oz, 'l13 cup and serve and the mozarella cheese to
with
$y lryr !itil$i&i!
4 oz. shrimp, boiled and cooled
2
r!$r (#
as carrots,
*t3Tt*fr{1p"lfl {]HiilK[ru
&2t] $&t_&u
1
ffiEF IIRAP
Mixed greens
M@rtr
or{fifi@],r o6lrrss
Serve shrimp with cocktail sauce and/or lemon. Have roll or bread and raw veggies on the side.
Sei've chicken with a mixed green salad with lemon juice and I tsp. olive oil. Finish meal
sliced apple.
d
hfifEr
rdmmrm
iln
Nutrition Breakdown
286 calories 28 grams protein 33 grams carbohydrate
Nutrition Breakdown:
31,1
calories
grams lal
* For 400-calorie a meal: Dip raw veggies into ll4 cup hummus. . For a 500-calorie meal: lncrease shrimp to 6 oz., increase c0cktal sauce to 4 Tbsp. and dip raw veggies into 1/4 cup
b.k"d prt.t;*,th
rEi
Affi
cul&
p*afl mrfdtYogw'tt3
'lonftdt
a small baked potato with topped with 'l oz. of reducedJat shrsdded cheese.
lo$rrtlE
2lbse
raogped ffiikt'B'
'a:: :
:
:.
':
::!:i:,i:t..i:jlt::l.rir,:ii
).
'
3d,
..*.*.--ffi-
'4ffi
-:
,
e-grain torttlla
or frozen berries
-:en salad
toppl f;
l'
a: fresh
Ftnish meal wr
- '=: berries.
------
l':akdown: lllll , r -es '-!lt r' -; 5.r'"1n a[]t L- : ::-bohydrate ll r - :: ' i,r_:r:?.
.:::. :;
: :.
e meal:
Add
. : : :' e meal: Add 1 cup of plain nonlat yogurt to ' - ': :.":s and top with 2 Tbsp. ch0pped walnuts.
- :-::ariiflower
rfilffl u
t:. : r,E r :'::: :- -:s :-' a airch of salt 15 -irutes 1.. . :: a -l :::-:i:':-'2:: I :rirr:: i:.r :- : -:., !:-.: ::c t,rtl 1 cup of fl|l,-i.--" " -'' - :- ::-::: ::.- a:a CaJiiilolYel
mmmn {ilh#
_::::'::: {0mr llL I : r":i _: iji::::::a:: --:: f,orn r,.; udiwN! il : - :: i-: ,:: a .\^--: i':. 'a,a:'aa: -:a I i rifilnllll il
:;::. : ^-e'
COD WITH
$T[AI,'[D
DINNE}?
1
OHILIT
.f
whole egg
cup baby spinach leaves slice of whole wheat bread 0r whole-grain English muffin
dh
olive oil, bread crumbs, and a pinch of salt Bake cod at 375 degrees for 12 to l5 minutes, easily with a fork Serve cod with
ffies
omelet with egg, egg whites, feta cheese, and spinach. Serve omelet
English muffin.
cup of
Breakdown:
,Gin
Nutrition Breakdown
302
Grtohydnte
6lodes
cahie
dr$|ole wheat
!!-crbrie i rlce
al!2Bp..
meal: lncrease cod to 6 oz., increase and add a whole-grain dinner of whole wheat bread.
* For a 5O0-calorie meal: Serve omeletwith a {resh pear topped with 2/3 cup of noniat vanilla yogurt.
_t
B*'1-.ti,:r..
:i..:$li'
srrAx wllH
3
BRnq,ljjl,u
to 4 oz. flank steak, filet mignon, or sirloin 0tive oil Sea salt and pepper totaste 1 small baked potato 0ijon mustard i cup steamed broccoli Lemon juice to taste
*I
I]HI[]K[ru HIAT*ALLS
3 oz. lean ground chicken 1 egg white 1 Tbsp. seasoned bread crumbs l/2 cup whole-grain pasta, cooked 1/2 cup tomato sauce
1
)m[ umtlmu, ;.
ftl&tr]l rrrttn,+,
- :i
:,,
i
-
\{
..l
;l
Brush steak with olive oil and sprinkle with sea salt and freshly ground pepper. Grill or broil steak on both sides {or 5-7 minutes, or until degree of doneness is achieved.
Serve steak with a small baked potato topped with country Diion mustard and steamed broccoli topped
with fresh lemon juice.
bakingsheet,andbakeat3T5degreesfor15to20minr+ .,nrn,Lr " :: : - ---:: oruntil cookedthrough.Servechickenmeatballsfrilttrnrrur fl, :lr,:,.,r-t:::.i.-: whole-grain pasta and toss with tomato sauce. Stu*^*,*,fl, fl.nr :,if;? with steamed string beans
Mix ground chicken with egg white and seasoned br1 crumbs. Form mixture into small meatballs, place
#m
J r(': ":li' --:::': :-::riii or broil --: :::r,a:10 desired :.:-:- ia Steamei
NutritionBreakdown:
296 calorios 28 grams protein 40 grams carbohydrate 3 grams fat 7 Orams {ib6r
-*----"--*-"----1fllrnrililflLlil' lrr)ri::nr
Nutrition Breakdown
304 calories 30 grams protein 33 grsms carbohydrata
fue*um
tlilfimmr
,mm lmmm lmilrm ]lllx* - -hi 'Fora400-cal0riemeal: lncreasecnic@1 toSoz. ,", ;1.-s *" ;,1s..tr --, :...: -:r ,* -'-' ,-r=,.., breadcrumbslo2Tbsp.andpastatoz3cup. '-: -:"::;: _ lilhn'
{nrmr'urftr'.rluri:':
ml*Tnffir
fttrgnrmr mmm
I
l
1
fur a 5ffi-calorie meal: lncrease steak to S6oz. and finish meal wilh 12 cup o{fat-free pudding 0R 1 cup of skim or 1% milk.
sorbet.
I I r"
::::::
:-:
{
.i
&'
L.
.:
/,role-grain pasta, cooked filet with honey mustard and grill or broil
:: -on
,::-:'i2 to 15 minutes until cooked to desired :.i :f doneness. Serve salmon with steamed
:; -s
and pasta.
" " :r
aolE
Breakdown:
Irrro
protein
il"lE
arbohydrate
$rms blt
"
pms fter
:i
meal: Finish meal with I cup ot fresh grapes. : iT'calorie meal: lncrease salmon to 5 02., I r r i;.: pasta to ?3 cup and finish meal with 1 cup r ';:: :.apes.
ir i 4I-.alorie
l"itxw:3wi*fi**--*"-ffi
4 oz. lean ground turkey
2 2
1
*w{:wru w{;{_
112
ffi:{:}wL
Combine turkey, salsa and onion. Form into a burger and grill or broil until cooked through. Serve on bun or
English muffin with green beans on the side.
Nutrition Breakdown:
318 calodes 25 grams protein
,15
Nutrition Breakdown
3oI calories 25 Erams protein
24 grams carbohydrata 9 grams fut
5
n
grams carbohydrate
3.5 grams
lat
7 grams fiber
grams fiber
For a 40O-calorie meal: Add 1 slice of reducedjat cheese to the burger.
* For a 400-calorie meal: lncrease rice to 2/3 cup and increase chicken to 3 02.
"
lncrease rice to
2J3
crp,
* For a 500-calorie meal: Add 1 slice 0i reducedJat cheese 'l to the burger and iinish the meal with cup of fruit salad.
increase chicken to 4 oz. and increase both corn and peas to 1/2 cop.
t:17
Qi.
w zT'* {lt*&.ZL{}
4 oz. boneless, skinless chicken breast 112 Tbsp. olive oil 2 Tbsp. lemon juice
112
tsp. paprika
Place chicken breast in an ovenprooi dish and top olive oil, lemon juice, paprika, sea salt, and pepper' at 375 ior 1 5 t0 20 minutes, or until cooked through chicken breast with cooked carrots glazed with I
Nutrition Breakdown
297 calodes 24 grams protein 28 grams carbohydrate
Add 1/2 cup of cooked brown * For a 500-cal0rie meal: lncrease chicken to 0 oz. and 2,/3 cup ot cooked brown rice.
.t
il
cup broccoli florels cup snow peas tsp. reduced-sodium soy sauce
breast pieces over medium heat until cooked through. about 7 to 10 minutes. Remove ctricken from pan and cook broccoli, mushroorns. and snow peas in the same pan. Cook until vegetables begin to soften, about 6 t0 I minutes. Add the chicken back t0 the pan, with the uegetabies, and season with soy sauce. chicken broth, and sesame oil. Serve over 1/3 cup cooked brown rice.
:A.
-A
Nutrition Breakdown:
307 calori6s 31 grams protein 27 grams carbohydrate 9 gmms fat 6.5 gramr fiber
..:l:-
" tor
a 400-calorie meal: lncrease chicken to 5 oz. ond increase rice to 2/3 cup* For a 500-calsrie meal: lncrease chlckefi to 5 oz. increase rlce to 2/3 cup, and finish meal wiilt l13 cup nonfat vanilla yogurt topped with a handful of lresh or frozen berries.
15- atro
_ -1r:-:':
- :i:::f
p&riTA
WtTt4
"rf*r**p_**ryry+ry*
l/2 cup whole-grain pasta, cooked
3 oz. shrimp, boiled 1i2 cup tomato sauce
1 1
,#
Fresh lemon juice to taste Combine pasta with shrimp and tomato sauce. Top with
Nutrition Breakdown:
287 calories 31 grams protein 33 grams carbohydrate 4 grams fat
grams tiber
and increase shrimp to 5 oz. * For a 500-calorie meal: lncrease pasta to 3/4 cup, rncrease shrimp to 5 oz., and finish meal with l/2 cup nonfat pudding or 1 cup ol skim, almond, rice, or soy milk.
;.
i"':i": -:
i
;j:'
- -i-
:i', ll::;
1/2 cup of oatmeal {measured dry and then cooke.
These food blocks can be added t0 help You meet your individual calorie needs. Below you will find a list of 100-calorie and 200-calorie 0ptions to ch0ose irom, Just add these as needed t0 any of your five meals, or eat as a snack. to reach your daily total caloric allowance
1
1 1 1
banana with
*.ff
i.|ij
- r.;
;"2 1
t:
zi
*. 2 ;: *
;.: i;'2..
:;
l
with 'i
Tbsp.
l
2
Tbsp
1.
2. 3.
1 cup of
1
Tbst
4. t hard-boiled egg with baby carrots 5. 1 banana 6. 12 raw almonds 7. 1 cup of skim, almond, rice, or soy milk 8. 2 02. 0i sliced turkey on 1 slice of light-style
wheat bread
wir
Tbsp. ligl
9.
9.
whole-grain English muff in topped with 1 slice of tomato and a thin slice o{ reduced-fat cheese
1/2
of
-:
sscoItl month of the Eliie Nutritlon pr0g]'ar' -elebolisnr shoLild he Iagrlrg As y0ur f,0:\c '::
n0re
:,.: is a list o{ complex carbohydrales You can ad' can llke . -.ur daily food intake. Your metabolism " game the 0f stage this at energY r e this a{iditionai
' rE at 3 lnore 'apld pace v0u may choose tr . r d these addili0nal lo0ds altogether'
-:
css
choose t0 adC these complex carbs, staii l\'ih per l3' :av and add on as needed, Lip ts 3 0f them ; you can add ihese carbs to any ol your 5 r:e:ls :est to tuei your body with them earlier in the c:''
: r possible.
skin
&
i then
cooked
ered almonds
of turkey and
vnh
Tbsp.
rth 2
Tbsp.
;tcerealwith
ds
Tbsp. light
::,1
:e cake )anana
.t
...:
V"ri
_:
,4." h; f../.24e*@_*-^4ffi
ffi
:=low is a list of complex carb0hydrates you can add : your daiiy food intake, your metab0lrsm can likely
- the second month 0f the Elite Nulrition program, :!r metabolism should be raging. As your workouts :.i harder and longer, you,li probably need t0 eat m0re.
:ndle this additional energy at this stage of the game.
. l/2 cup barley, measured after it.s been cooked . i small banana or large orange
.
U3 cup c00ked oatmeal, cooked in water
1/2 cup canned beans, rinsed of brine
:'
'
-iwever, if you would like to see your weight loss I lrtinue at a more rapid pace, you may choose to iimit
avoid these additional toods altogether.
. l/2 cup
you choose 10 add these complex carbs, start wkh l ,:r l5y sp! add 0n as needed. up to 3 o{ them per day.
-s best
i.ile you can add these carbs to any 0{ your S meals, to fuei your body with them earlier in the day, ', ren possible.
',
P,a;:'.i,it
rij*'f;q{rt{qy,4y.q:; ffi
an
' I small baked potato with skin . : small baked sweet potato ' I 100-calorie
whole-grain dinner roll
ln case you are new t0 sound nutrition, this section provides a quick summary of the basic building blocks. You may have heard the terms beiore, but here,s
explanation of their importance.
Pr*tei*
tar**lxydrat**
the world s healthiest f.ods,
building lean muscle tissue, When you are engaging in intense physical activity, such as the lNSANlry workouts, getting adequate protein is critical. Your body simply will not be able to recover from these workouts without
Made up of amino acids, it's responsible for
growth. This muscle growth is what will transform body into a metabolic machine. The best sources iean, high-quality protein
:lv voyr body with a slow' steady stream of b oc' ':'' giving you constant energy to get You tn'o-g-
stored in body tissue, only by your blood and liver in e limited amount. So the rnore you exercise, the more y.r
body will shut down during hard physical exertions. Toc
include: . Whole eggs and egg whites . Skinless white-meat poultry . Fish and seaiood 'Low-iatdairy 'Lean red meat . Lean center-cut pork chops . Beans and legumes 'Certain veggies
your of
vuei
many carbohydrates, however, and they get stored as body fat. lf you skimp on carbs, you will simply not be able to complete your INSANITY workouts in style. Elite Nutrition will teach you how to choose the right amoun: of carbs to iuel your workouts, without going overboard
.ole vegetables
-
ole grarns
,
::iant as proteins and carbs, and play a key rcl: :st every bodily function. ManY {ats, such as
:;a-3,
-6 and -9 fattY acids, are central to the healif.''
t '' as -.:'
': - ':
- 3li fats are bad for you. ln tact, they are iusi
orar' :. ros:'' ,, "r:.y cuts of meat and highJat dairy) and trans fals .1. : -^d in some baked goods, stick margarrnes, cookies -:.., : :rackers). When in doubt, check the food label anr .,. :.: on ofyour metabolism, immune system. a-d i , ey is to avoid too much saturated fat {fornd
,
: re
.
-::r
', -:
-:
these.
c'
-,31, the m0re saturated fatthere is. Saturated fa1:s : : d at room temperature, so while the fat appears:c : :solve when cooked, it will harden up when it coo s
::
-..
'.
9flh. Most of
;,
-c shape for an intense workout session. Healthy carbs ;enerally have a low glycemic index, meaning that they
vegetables,
lrates. Carbs
with a slow, steady stream of blood :ugaq giving you constant energy to get you through . rur darly activities and fuel your INSANE workouts. le
sure to choose "good carbs,, each day. The majority
. Choose natural cooking oils, like olive oil and canola. They're an excellent source of desirable
monounsaturated fats.
. Choose all-natural nuts and nut butters. . Choose low-fat dairy 10 decrease saturated fat.
he more you drates, your rertions. Too st stored as mply not be n style. Elite ight amount
overboard_
fruit is preferable)
. Whole vegetables
Below you will find answers to the many questions that may come to mind as you begin the Elite Nutrition plan. lf you donl find the information that you need here, log in to the message boards at TeamBeachbody.com.
rve a high
your body.
I
lf some of the meal items are not appealing to you, you can use the substitution lists, found at the end of the Elite Nutrition guide, to heip you to swap out some of
your less preferred foods for other items that you prefer. You can also use Michi's Ladder to create meals that meet your personal preferences.
rats ;ot all fats are bad for you. ln fact, they are lust as rportant as proteins and earbs, and play a key role
: most every bodily function. Many
:
your blood
llis
"sugar
lefinitely in
fats, such
as
.::
-Ie
rega-3, -6 and -9 faw acids, are central to the healthy ' jnction of your metabolism, immune
meat and highjat dairy) and trans fats 'cund in some baked goods, stick margarines, cookies, red crackers). When in doubt, check the lood label and
,
: fatty cuts of
system, and brain. key is to avoid too much saturated fat (found mostly
soda, fruit juices, sweetened beverages, diet sodas, artificial sweeteners or energy drinks. Unsweetened herbal teas and iced teas are fine. you can sweeten with stevia. lf you drink tea or coffee, try to avoid or
limit cream and sugar.
' Avoid any food with trans fats, which are now required
' Limit fatty cuts of meat. The more you see on meat, the more saturated fat there is. Saturated fat is solid at room temperature, so while the fat appears to dissolve when cooked, it will harden up when it cools
off. The same thing occurs in your arteries_not goodl
.
,,white,,
Eating every few hours is the backbone of the Elite Nutrition philosophy, and it is critical to getting the results that you desire. lf need be, you can choose less
to
make
Avoid all poultry skin; it's best to remove it pr;or to cooking to avoid the saturated fat from leaking into
the poultry.
to optimize your
Itt natural to feel tired and sore as your body adapts t0 the program, but this should subside over time, lf it doesn't, or if you feel its beyond what it should be, here are a few things to check. First 0ff, how are you sleeping? Are you getting 7 to g hours of sleep each
night? You really should be ! llthis is not possible, you can
l:
v14"a1jrj2re.?rT:*_r{;t}:",;'{_?,,'.17{}".t17:42.}L?..
We highly recommend ysu use our Results and Recovery
formula to supporl your body while doing lNSANlTy. Durinq in'tense exercise, your body burns its limited stores 0l lllo0d found that a small amount of protein could be "piggybacked'
i::luce
100
to
by sugar and furtlrer enhance the effects 0f glycoger :-:NEVEHgobelow'l,300caloriesperday r -'ack your portions and acc0unt for evennhing that approxjmale\
f'-
=youeatingevery'ewhours?
t0 replenish glycogen is t0
use
'-
syoudrinkingstd'
j"':t::l:ll"]:)::::11:t*tt'
*"''"';;';;';;;'
finishing a rrard work.u.
, *"0
r.rrr, .,"rr"
raljo 0
diet soda dlerl showerl pe0ple wh0 regularly drank high risk atvery and 0bese be fikelyto :.e 40% more
You
drinkins':l':i':"1::":?::::]::i:;:'i:
-etabolic Sy.ldr0me
Furtherm,Ie
icrease your muscle mass, you must be getting :,gh protein and calories. you may want to consideialleviate the bonk without causing : rg 100 to 150 calories per day. Be sure that these stomachuoset .:iies inciucie high-quality protein' such as eggs'
throughaw.rkout,sippingResultsanc
cai
.
supplement your night 0f sleep with a power nap during the day. Also be sure to get adequate water.
Drinking water is vital t0 your energy levels. lf you've Qot
.:y, chlcken,
beans, or fish
begin an ultra^toug'
exercise program_
aic
aei,,0.aion is generally
tl:
1
iri.<fg
until your energy returns. While it's important to push through barriers, y0u won't make progress if your body
can't recover.
your hydration requlrerenis -iiev could also be thi result 0f a nutrient dejrc e-:,. s. iry adding nutrien:
dense foods, such as red
beans. While ali of the guide
-aa:
s,-::.-s
of headaches an:
t0 re-caiculate your cal0rie needs and double check your portrons t0 make sure that you are eating the
ppropriate amount. lf all that c hecks out, and y0u a re stiil hungry, try adding more calories, about 100 to 'lb0 cal0ries per day, t0 see if that helps. Drinkrng Results
a
fatigue. If your hy.r':::t- .': :.'. Te both solid ant you're still experie.c -c -:::::-es :ack off on you. exercise. lfthey persis: :i::' .,,:- ,our d0ct6r.
and Hecovery Formula can help greatly. Post-exercise cal0ries are used efficiently and will limit the muscular damage that sends signals t0 your brain to eat more.
rer|e-::::- :: :-e sc aie may n0t always c',.,-:: s l: -: cr lvithyourhod! so don'tfeel defealet:l: t. :{ , i.r,eYer, if after aferr,
It's importantto
-0::-::.:
Can I
Try
leduce your calories by 100 to 150 calories per day, :ut NEVER go below 1,300 calories per day
Jheck your portions and account for everything that :nters your mouth.
.lre you eating every feh, hours?
do these
st0res.
going to keep up with INSANITY. Furthermore, if you're reducing caioric consumption to lose weight, you may
:l metabolic syndrome.
to
get
if I am not
that I wantT
rutm and
r:ding
that these
eggs,
rally
Iter.
..lilBpsaebg e1b.$l$l
. 1&
.1
s&$.fi,
changa
'
. .
.'l
1 oz.
*id
and
0n your
,;i1:iirl;ji.,
.:':::'::l;::li
slways
k
bod,
'I cup of nonfat yogurt
rafew
E:
'2
.
2
oz. 0f tuna, turkey, tofu, chicken breast, or shrimp oz. lean red meat, such as sirloin Hatf ot a 6-inch Pita
. I slice
o 314
1 oz.
.I
oz-
.1 .I
Englisfi mu4n
Smar:
',|
rti\M
: r,lgr -3
.1
slice oi whole wheat bread (about 100 calories Per slice)
1
s-:
t.-
.
1 oz.
.1
of fresh or canned salmon
. 1.5 oz. of lean pork tenderloin .1/2 cup of cottage cheese . 1 egg or 3 egg whites .1/3 cup beans
lE
small dr'mrs
En"
,1/2
slice of light-stYle bread {about 45 to 55 calories Psr slice}
iS
rllurfi
1 oz. of tuta, turkey, tofu, or chicken breast .3/4 oz. lsaB red meat, such as sirloin
1
.
oz. of shrimp or other whit fish
. L5 oz. of tuna, turkey, tofu, or shrimp .1 oz. of salmon, or other "fatty" fish
,1.5 oz. of lean pork tenderloin
Zi !J: ;'!.:f'
cheese
.1.5
02.
112
.13c.:;r:r'n
cup pasta
.'l
'
1/3
.l
1 slics of whole wheatbread (about l@ calories per slicel
smalldinner roll
. t/2
no sugar added
.l .l
English muffin
.I
. l/3
. I piece
15-20 grapes
cLrp
l5-20 cheries
I2 asparagus speais
MICHI'S LADDER
-::lesauce
: ioels
tl I I I I
Frurt drred O
GranoLa, Honey
.:ii, eye oi round A ::ei, London r:ef. top round A - riola oil
, -
tl
(No:Lga-
:::'
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