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

iffiF,
EI.

ITE NUTRITION

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quick fixes or fads. lt's about eating and using food {or its intended purpose. Fuel.

: :

--- ithe

: ::::ral for your metabolism and provrdes

samenumberof calories.Thisfrequenteattng stamina for

dra a

yoL
ado,:

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J'

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ln this plan, you'll learn ab0ut healthy food basics and the

proper balance of nutrients you need each day. Your body

,#Lryffi

-'

: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

P#"1::*Yffi*'*X?YLffi I :-,:ne has different

ealoric needs, so this

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,

you'll also learn how to increase your calories to fuel

your changing body. This plan will work for you whether you've been dieting
for yea rs or don't know what a calorie is. Whether you're

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

-:
::
':

:est possible state foryourworkouts'There is

a full

:,:-iiew

0n protein, carbs, and fat in this guide, as well

',1rchi's Ladder, a Beachbody tool to help you create

-' own meals.

--:
-::

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

healthy for the duration of INSANITY and for the rest of

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

such as white bread and candy, cause

d rise and subsequent rapid drop in blood sugar,

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& ffi
)d

for':ughlythesamenumberof calories.Thisfrequenteating : cptimal for your metabolism and provides stamina for
,:

draining your energy. Low glycemic foods provide

yotl with steady energy throughout the day and

optimal fuel for your workouts. The plan also avoids additives, overly processed foods, sugar substitutes,
and alcohol.
n_i

w Gll
men,

Jr intense workouts.

bodv ' Vhen ': iou still

r

:,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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Month One:Your Daily Meals

ln the "Start Eating" section {pages 1}-b5) you'll find
5

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 0f the {ive meal lists, totaling to skip any meals.

meals a day. Try not

fuel i. eat st of ls a tain

I

our own meals.

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.

-re recommended foods have a low glycemic index,

,rhich has less impact on blood sugar. High glycemic

':ods, such as white bread and candy, cause

':pid rise and subsequent rapid drop in blood sugar,

Therefore, these five meals a day will provide anyvvhere

1

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i {-ft 74172'r-'l ii'r:? Zit

ti,;

$E? 2
$ilri,,, :3Ke r*,

from 1,500 calories to 2,500 calories per day. You can

also use the 100-calorie and 20o-calorie food blocks to
meet your daily ealoric requirements. Add them to your meals, or eat them as snacks.

i:

?.2-"i:i7411"': r4v:".;:",":l::

your number {rom above and multiply by the

: -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

Month Two: Eat More

As you enter ihe second rronih of this Eiiie l.luirition
program, y0u'll find that your body burns calories much

Step

Sedenlarv 1

Liltle or no exerciae Light exerci$e ('i to 3 days/re6k1 Modra!e exercise {3 to 5 davslweek)

Hbrd rercise
16

faster than it did a month ago. Plus, your Month Two

workouts get harder and longer, so you'll need more luel.
To meet your increased fuel needs, this plan includes

a list of l0o-calorie complex carbohydrates. Based on

your weight loss or weight gain goals, you can add these

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

r3r5

Liohtly Aciivg Moderately Adive

The - --:esince :' : m,

Io

daysirBek)

Extremely Activ

Hard dailV exercise and/ or a physical job

calc-:s
pet cz
t

t*x

to meet your increased caloric needs, or continue with

your basic meal lists from Month 0ne. lf you do add

these complex carbs, choose from one to three ol them per day, adding them to your earlier meals.

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

Kee: - -"

prt;-.-

,:

: :: - goals. .::'
:

,',erght loss, subtract 500 calories per day from the

-' - rmber in step 2 .::'".,erght maintenance, do nothing, just use

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from step 2 from step

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eight gain, add 250 to 300 calories per day to your

2

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40-year-old woman who rs 5'5' the INSANITY workouts 5 days per

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: - -i

3nd who would like to lose weight.

.:-

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

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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.

Itup_l

So 1,425 calories is f.,er Uasaf energy

;il;fu;,

that is, her calorie needs lor weight maintenance if she were inactive.

r needs Et's to

Multiply 1,425 by

1.7

for a ,,Very Active,. activity factor

Iwhile

and you get approximately 2,400 calories per day.

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Now add or deduer

weight gain.
YOUr

- -_

;;r*;;;.,sh,;;r-;

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.

While this equation may seem confusing, it,s the

simplest scientific way of truly estimating your needs.

for weight mainteflance. ln step 3. you,ll adjust

number up or down, depending on your weight loss
gain goals below:

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.

weight loss, subtract 500 calories per day from

your number in step 2 number from step 2

weight maintenance, do nothing, iust use the

wll{w {fi

{_&,T
few hours. for example:

Eat your meals every

weight gain, add 250 to 300 calories per day to your number from step 2

Meal l:breakfasttime Meal 2: mid-morning snack

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5,5,.,

Meal 3: lunch time Meal 4: afternoon snack Meal 5: dinner

Timing your meais while doing INSANITy is important. For most people, eating a very small meal about one hour

example

is a 40-year-olii woman who is

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)

before exercising is ideal.

lf you exercise immediately

+ {652.5} + {305.5} - {188} = 1,42s

after eating, you may lack the energy you need t0

complete your workout because your body,s {ocused

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

Meal 4: 400-calorie meal Meal 5: 300-calorie meal

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Use the food blocks.

ffi
if needed, to

. Drink v,::e'
ease

yc:':!r
c*.

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

You could also choose to keep a few of the meals to 300'

5 meals a day' one from each of the lists in the

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

your additional calorie needs.

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

. Be s:,.: I I righi ifrre works"-- f r acco:r:

then

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

mislead you. Use measuremefits to gauge your

of weight.

1:. ecr bring' :: :

lr:;ress, instead

. Rener:*rE-ember, everything counts. Milk and sugarforyour

diE eea;e-

lf your body requires

1,900 calories a day, your daily

intake would look like this:

"Add food blocks: two 100-calorie blocks

200-calorie block.

one ::-ee or tea, the glass of wine with dinner. the little

Meal

1:

40O-calorie meal

s;::k from a bowl

at work, it all counts!

FUI'i

rA:-s

Meal 2: 400-calorie meal Meal 3: 400-calorie meal

you get

to choose how to divide up your calories..:flsomethingeveryfewhourstokeepyourmetabolism

5 times per day

IIETAE:THE'
T0

ST4

as lonq as you are eating at least

r,-Ting steadily.

"''ETE A!! :,e.1:

-ART

TATIru{]

.0rink water. Not only will it keep you hydrated, it will

ease your hunger. 0ne of the primary causes of hunger pangs is dehydration. g-10 glasses 0f water per day is not excessive when you,re doing INSANE workouts.

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

assess your calories and your

you may need to increase or decrease

. 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.

based on the inlormation you are getting.

\t-scle tissue is denser than fat tissue, so your scale

::'mislead you. Use measurements to gauge your :-:Eress, instead of weight.

;;rember, everything counts. Milk

.
and sugarforyour

Remember, nothing comes easy. you iust have to dig deeperl

::ree or tea, the glass of wine with dinner. the little sr:ck from a bowl atwork, it all countsl

i::

something everyfew hours to keep your metabolism

: -'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:

Toast

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Nutrition 3,.
291 23 35

M.*. x s.L*

rq "i{

::' : 4$-calorie me al add 112 r i iedium banana ' ar : 500-calorie

:r:
meal: add 112

lorics
P.ot

grec

nedium banana and I Tbsp.

f; : --ialural peanut butter

gBffi t& 8 gEG t3t 5.5 gEG frbc

pl?ilATl,tl:AL
?3 cup cooked oatmeal, prepared with water
1

rRur
1

ANp ilOl

rAG[,I]Hrrffi

cup cottage cheese, l% milk fat

scoop of protein powder

1.cup mixed fruit

l/2 cup of fresh or frozen berries

1-l/2 Tbsp. chopped walnuts
Splash (1/4 cup) of skim, almond, rice, or soy milk Combine ingredients in bowl.

I/2 cup whole-grain cereal

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

26 grams protoin 34 grams carbohydrato I grams fat 9 grams fiber

r'r"tiiii"" er;rkd;;;,
293

lodes

30 gmms protsin 36 grsms carbohydrato 6 grams

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

" For a 400-calorie meal: add

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

ffi

SAGIL AruD Li]X

1/2 whole wheat bagel
1

I-1,{ scoops protein powder

l'2 I

cup fresh or frozen berries

cup skim, almond, rice, or soy milk and ice

Tbsp. whipped cream cheese

2 oz. smoked salmon (lox) 2 slices tomato 1/2 large

in blender until smooth.

grapelruit

X"trition-Srea[Jo*;
elories
grams protein

Toast half of a whole wheat bagel, scoop out the innards,

I
t

gnms carbohydEte inms fat

gEms fibot
F r a 400-calorie me al: add 112 a medium banana

I Tbsp. whipped cream cheese, salmon (lox), and 2 slices of tomato. Serve bagel with grapefruit.

and fill the bagel with

N;i;iti;B;;;kd;;i
291 calories 23 grams protein 35 grams Erbohydrate 8 grams fat 5.5 grams fiber

'

Frr a 5oo.calorie m eal: add d a medium banana and I Tbsp.

lll

:f all-nalural peanut butter

out 1 cup ran flakes

tixed fruit anr

o,

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w YP,uf w:F,. ffi

3 hard-hoiled eggs, whites onlY 1/3 cantaloupe, sliced 4 pieces whole wheat melba toast

I slice reducedjat Swiss cheese

Peel 3 hard-boiled eggs and slice the whites onto a salad

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).

/z/4

,1..:r1.;,*--:_
1

4 egg,,vhites

whole-gr-air

uli
1D

U2 cup pari-siim Sliced tornalo

1/2 cup melcri. cll.a

ln a non-stcr

sill:

egg whites Pals r and toP n"il dnr

melon cubes

rlriiitio. et.r".
296 lqis 32 gmms Prorrir 3.t gEm 5.5 grffi itt

c..t ia

19:Try4G:iirI t
* For
a

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For a

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4 egg whites
1

whole.grain tortilla

1/2 cup part-skim mozzarella cheese

Sliced tomato to taste

1/2 cup melon, cubed

ln a non-stick skillet coated with cooking spray, scramble egg whites. Pile egg whites into a whole-grain tonilla

and top with cheese and sliced tomato. Serve with

melon cubes.

f,luiritlon Br"akio*n'
296 ealodes 32 grams protein 34 grams carbohydmta 5.5 grams fat 3 grams libar * For
a

40o-calorie meal: add ?3 cup o, nonfat yogurt

For a 5oo-calorie meal: add 1 cug 0f nonfat

yogurt

topped with l-1l2 Tbsp. chopped walnuts

{:LftLEL ffi*WI
I cup high-protein whole-grain cereal,
such as Kashi Goleanit or Hi-LoTM
1

:TNUT BI]TTIre T[]&ST

, :: .,,.hole-grain toast -i:: 3ll-natural peanut or almond butter lii: " -fruit preserves
:ottage cheese, 1% milk lat

VLG3 F Z.i; ,,-**

Tbsp. flaxseeds

73 cup skim, almond, rice, or soy milk

1/2 cup bananas, sliced

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t'lrr

Isl :e lrr}E
ln a

portion out 1 cup cereal and top with fraxseeds,foE

skim, almond, rice, or soy milk, and sliced

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

In,r-: :e Breakdown: I aories C Iffis protein tr Iffis rbohydrate m Iffis fat

a

all-frr: :-ss:
30'l
25
11

't-:r

{iber

tmru fiber

Nuirii .- 3' Etori6 24 gEc Fd

'

For a 400-calorie meal: jncrease flaxseeds t0 2 Tbsp.

and increase bananas 1o 1 cup

'

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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toast to make it into a sandwich.

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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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whole-grain toast all-natural peanut 0r almond butter a,l-fruit preserves cottage cheese, 1 % milk fat

v[G[ir[ ilntLET
2

&

whole eggs

2 egg whites

Mushrooms and onions to taste

1
1

slice whole-grain wheat toast

Tbsp. all-fruit preserves

oae slice of whole-grain toast with nut butter

eserves. serv with cottage cheese. ron Breakdown: protein
carbohydrate fat

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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a,;;kJ;;",

fiber
a J00-calorie meal:

increase cottage cheese t0 3/4 cup

, with

cup of sliced fruit

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.

or 1 cup oforange juice

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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Nu-F
1) r -'\'

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plain yogurt{look for Greek

mq:.rr r::ssible)
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flt::i,lltiir,;:

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m'* : ced r: :uts, chopped

,:g,rrt with apple, walnuts, and h0ney.
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fewe':':- I proteir ,("a

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Siir I scoop o{whey-based protein bowl

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larg: -aut

mm;i-:: nrffi:*r:s :: raisins.

:re neal: lncrease yogurt t0 1-U2 cups r,a,ruis to 3 Tbsp. and slir in 2 Tbsp. dried

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Fo:

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na!a :-a1I

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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

slice whole-grain bread cup melon balls

tsp. vanilla extract

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

Nutrition Breakdown: Nutrition Breakdown:

298 c6lorios

2l
7.5

grams protein grams fat

1 oz.

40 grams carbohydrate 5.5 grams fiber

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

cheese to the omelet.

* 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

plain yogurt (look for Greek : ; ." -l if possible)

nutrition bar cup 1% coftage cheese

"

:::

112

: -:si. walnuts, chopped

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

nutrition bar and cottage cheese.

2gg

-:: lEms protein

-:-riion Breakdown: -lories

3Gms carbohydrate

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.
:

large navel orange.

"

-:

-: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

'I slice reduced{at cheese

Sliced tomato, to taste

1

cup tomato or vegetable juice

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

2 slices whole wheat bread

3 slices turkey bacon Sliced tomato, to taste Lettuce, to taste

'l

{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

grams fat grams fiber

* 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

GF
i UI -

__::

3 aL:s

=- - ii! -\. 1 4,-': 1 T-c- -._:Ci.;c--:;'sl

Pile
b

- \:. ;rc ree<- :'rlf, l'

cuc--:=-

ffi,

:_-

:--:: :: nr
31' :5,!I.E
2E

. ....-:
9G il
32 inft a ',Z aeaid

5: iraroft

_::' :{][-:
' r:' i rll-:

"t#i}..!*- li*ri,[ty -tr

3 oz. grilled chrcken breast 3 cups mrxed dark greens 1/2 apple, chopped
1

14

l]

Tbsp. pecans, chopped

Cucumber, sliced, to taste

Pile mixed greens on a large salad plate. Top with chicken

breast, chopped apple, chopped pecans and sliced

cucumber. Dress salad with fresh lemon juice.

Nutriiion Breakdown:
283 calories 30 grams protein 25 grams carbohydrate 8.5 grams fat 6 grams fiber

t
*

For a 400,calorie meal;

1 For a 500-calorie meal: 0f

Arjd t whole whu.if ngtirh *uffin o, slice o{ whole-grain bread.

Add 1 whote wheat English muffirr or 1 slice wh0le-grain bread and add 1 Tbsp. oiive oil onto the salad.

fii ;r;r! .:Lr:jj:

*-***..*,-***,^.ffi

I tuna or salmon roll. made w,th brown rrce it possible

Side salad of mixed greens
2

Tbsp. of Asian ginger dressing

Have one sushi roll sliced. with side salad served with
Asi
a

n ginger dressi ng. {Use the tork tec hnique of di ppin g

the tines of your fork in the dressing before spearing the

lettuce t0 avoid overdoing it on the dressine.)

Nutrition BreakJown:
3'11

calories

26 grams protein 32 grams carbohydrate

12

grams lat

5.5 grams fiber

' 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

cup of miso soup.

*l*e{lH ffi[Atv StJr;[:

cup of canned black bean soup 1 slice whole-grain bread 2 oz. deli-style turkey breast, sliced 2 very thin slices of avocado Dijon mustard
1

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

Tbsp. teriyaki sauce {low-fat, bottled)

Fresh spinach
1

tsp. olive oil

l/3 cup brown rice

Marinate tuna
bottled marinade.

in teriYaki sauce or other low{'

6

rill, broil, or se ar tuna on both sidesl

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 carbohydrate 6 grams lat 12 grams fiber

* For a 400-calorie meal: Use regular wholewheat bread, not light' style, and increase the turkey on the sandwicht0 3 oz. * For a 500-calorie meal: Use regular whole wheat bread, not lightstyle, increase the turkey on fie sandwich to 4 oz., and use 4thin
slices of

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.

Y:iffi3-PEL!}"ffi##i[x*ffi
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

scoop Shakeology whole banana

1/2 cup skim, almond, rice, or soY milk

1/2 cup water

lce Blend inqredients with ice to desired consistency.

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.

lw-fa
des

rinacl

!d*ffi"**$r":#%ff"***ffi
6-inch whole-grain toltilla 3 oz. grilled chicken breast
1

'.r;.. ?.7'4

*i i:l{,:}r::*.

::-T'-IS
illf

l-:

*F'--AT
:3S1a

PASTA

Wli*

SA,-t'lI
3 or.

AN,'-

TITA

samo

4 oz. extra-lean ground beef

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

ftr:: -r:r=i s'-?alred vegetables

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.

mixed berries or melon balis.

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

Nu'r:;ot:
3ol

ffec
&

?3g'rg 3Ogmc 85 grmi

G&.-t

8 grams fut 5 grams fiber

*
For a

'
a

For a 400-catorie meal: Serue namburger on a whole English muffin with the salad 0n the side.

d0I*:a,:,-e rai: Add 2-3 oz. of diced

:1llrr5
u

:.e3St10 the pasta bowl neal: Add 2-3 oz. of diced :reast io the oasta bowl, and

':ry=i . -*:r; &

Sl,: d !t

4s-calorie meat Add l,a oi

imattavocado intothe wrap

* 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

'::rr

,qrm I

ilFo

*].-E WHIAT PASTA WIT}I :irABt_[$ Atqfi r[TA

:r,a Atole wheat pasta
t:r:red, steamed vegetables

$ALI.4ON __-,_ NICOISI

3 oz. salmon 2 cups mixed salad greens

PLATE

^IE

crc
Serve

':ia

cheese. crumbled

cup green beans, steamed small red potato, boiled 5 black olives
1

side of 1/2

us;

rrith mixed steamed vegetables and crumbled :jlrgrsg

Fresh lemon, salt, pepper, to taste

Grill, poach, bake, or broil salmon. pile 2 cups of mixed salad greens onto a large dinner plate, top the greens

with beans, potato, olives and the cooked

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

;il. *ilil;;, ;;ii;;; ;ii

--

reese and

ut'

::il;ten
e

breast to the pasta bowl, and

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

2 oz. deli-style turkey breast, sliced 2 oz. ham, sliced

1

i/2 cup brown rice, steamed

Side salad of mixed greens
2

oz. reduced-fat swiss cheese, thinly sliced

Sliced tomato Whole-grain crackers {100 calories wonh)

a

Tbsp. Asian ginger dressing

Have any variety of sashimi with a side of rice, and

It's like grown-up Lunchableso! Make your own crack

side salad of mixed greens topped with Asian dressing.

sandwiches with the ingredients.

Nutrition Breakdown
319 calories

Nutrition Breakdown
289 calories 27 grams protein 20 grams carbohydratg 12 grams fat 3.5 grams fiber

zil grams protein

27 grams carbohydrste 12 grams fat 3.5 grams fiber

*
1

* For a 400-calorie meali Add

n For a 50o-calorie meal:

cup of steamed edamame.

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

slice whole-grain bread 'l Tbsp. all-natural peanut or almond butter

'l Tbsp. all-fruit preserves 0B 1/4 sliced banana
112

cup cottage cheese, 1%

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

with cottage cheese.

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

toast or E E nglish muffin.

Nutrition Breakdown
289 calories

protein

grams

rat

carbohydrate

!jili[,,"," il|]lill giams

9

fat

* For a 40o-calorie meal: Make sandwich with 2 slices

of bread. * For a 500-c0l0rie meal: Make sandwich with 2 slices o{ bread and increase cottage cheese t0 1 full cup.

* For a 400-cal0rie meal: Serve with * For a 500-calorie meal: Serve with

1 1

medium fresh apple.

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)

/our own crack.

)l fresh ;f fresh eY t0

r\:a)

se, and mustat

erve with melb

fresh apple.

m fresh apple,

ices of wheat

ruffin

TIJItXEY LITTLJCI 4r.{! FEAN

Tomato, sliced
1

WRAP il $ALAD * tr

-r-_;r

a,

2 oz. deli-style turkey breast, sliced

Tbsp. reduced-fat Russian dressing

,.....'=.
C.a,,.'-.,'-,

Large romaine or Boston lettuce leaves

1/4 cup chickpeas

l/4 cup kidney beans

cup celery, chopped cup tomato, chopped 1 tsp. olive oil Lemon juice, salt, and pepper, to taste
114 'l14

Se-,::-

rr

Wrap turkey, sliced tomato and Russian dressing inside

large lettuce leaves. Serve lettuce wrap with a bean

.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-

:ftrls 6 3 gar.5 il I qra-s Fbd

' :: : iif-

:,

Ttil?t([Y tHll_t
I
cup turkey or veggie chili {homemade or

-s

store-boughtl Mixed greens

2 egg whites, hard-boiled Hed wine vinegar
1

tsp. olive oil

Serve chili with a mixed green salad topped

with 2 hard boiled egg whites and dressed

with oil and vinegar.

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

",,,#

whole-grain English muffin

i/4 cup tomato sauce

1/4 cup mozzarella cheese, part-skim 2 oz. grilled chicken breast, sliced
1

cup broccoli, steamed

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

grams lat 8 grams tiber * For

n a 40O-calorie meal: lncrease chicken to 3 oz and the mozzarella cheese to U3 cup.

For a 500-calorie meal: lncrease chicken to 3 oz, 'l13 cup and serve and the mozarella cheese to

with

large navel orange.

$y lryr !itil$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

Tbsp. cocktail sauce

Fresh lemon wedges

1

4-oz. skinless roiissene chicken breast

whole wheat dinner roll or slice of

Mixed greens

whole wheat bread

I cup mixed raw vegetables, such

peppers and cucumbers

I tsp. olive oil Lemon juice

1

M@rtr
or{fifi@],r o6lrrss

Granny Smith apple, sliced

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

Mtila- Serve with

Nutrition Breakdown
286 calories 28 grams protein 33 grams carbohydrate

Nutrition Breakdown:
31,1

calories

grams lat 3-5 grams fiber

4

38 grams protein 20 grams carbohydrate

10

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

4.5 grams fiber

;F*, 4oo";;;;;l' Ad;;rr

" For a 500-calorie meal: Add

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.

mr A& ! i:u8 d dffi

xld@
il@I

lo$rrtlE

2lbse

raogped ffiikt'B'

'a:: :
:
:.

':

::!:i:,i:t..i:jlt::l.rir,:ii

).

'

.q-ii,) t l"i Y7 r:'2" "-

3d,

..*.*.--ffi-

'4ffi

':ast beef :: i avocad0

.

-:
,

e-grain torttlla
or frozen berries

-:en salad
toppl f;
l'

a: fresh

: , ocado, and t0rnato in t0rtilia. Serve with

Ftnish meal wr

- '=: berries.

------

l':akdown: lllll , r -es '-!lt r' -; 5.r'"1n a[]t L- : ::-bohydrate ll r - :: ' i,r_:r:?.

(ed potato with skir

rEd potato with skir :ed cheese.

.:::. :;

: :.

e meal:

Add

cup of plain nonfat yogun to

. : : :' 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

AND I]ALJL LOIVIR dfilet

drcoil
rsasoned bread crumbs pepper to taste
medley o{ carrots, corn, and cauliflower

.f

whole egg

2 egg whites 1/4 cup feta cheese, crumbled

1
1

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

ln a non-stick skillet c0ated with cooking spray, make an

ffies

omelet with egg, egg whites, feta cheese, and spinach. Serve omelet
English muffin.

cup of

with 1 slice of whole wheat bread or

medley of carrots, corn and cauliflower.

Breakdown:

,Gin

Nutrition Breakdown
302

Grtohydnte

6lodes

cahie

dr$|ole wheat

meal: Add a whole-grain dinner r0ll bread.

23 grams protein 20 grams carbohydrate 14 grams fat 3.5 grams fibr

* For a 4oo-calorie meal: Srve omelt with a fresh pear

!!-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..

l;:,:l&:.:r.: r, ... &ir'il

: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
:,,

cup green beans, steamed

lmuilnilltilulln, i:", ilS,tuttutt ,,'t,,::,t* iJiLllrlrflrl 'r

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

6 grams fut 7.5 grams fib6r * For

n a

400-calorie meal: lncrease steak to 5-6 oz-

, {i0-.:t,r :.-.ii *Fora500-caloriemeal:lncreasechickento5oz.,|m[,'ruu.,'',.,.l|". :breadcrumbsto2TbsD.andDastato2,/3cuoandfinish

meal with 1/2 cup fruit

,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"

- : : r-: -':'' -i: a:

::::::

:-:

{
.i

" __[D fi&t*m*w -A$p&ff&fitjs

:: -on filet
-:-eymustard : .:;-s. steamed

&'

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

cup cooked brown rice

Tbsp. salsa Tbsp. red onion, chopped

2 oz. grilled chicken breast, diced

whole-qrain hamburger bun or English muffin

1i3 cup corn niblets

113

Green beans, steamed

cup cooked peas

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.

Combine rice with chicken, corn, and peas

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.

"

For a 500-calorie meal:

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{}

i* * &Y,{..{} r":?4lt:Y"*zu t: &#ft{iT. *

4 oz. boneless, skinless chicken breast 112 Tbsp. olive oil 2 Tbsp. lemon juice
112

tsp. paprika

Sea salt and pepper

1 2

cup carrots, sliced and cooked !sp. honey

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

g grams fat 5 grams tiber

+ For a 400-calorie meal:

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

{:fri{:gtw *T tft -rwY w 1T fr ffi*{3{:t}{3t*t, mL}*****m*,

AruD Sr4[]W pLeS
cut into 1-inch cubes
1

4 oz. boneiess, skinless chicken breast,

cup broccoli florels cup snow peas tsp. reduced-sodium soy sauce

l12 cup sliced mushrooms

112

2 Tbsp. chicken brotb

lsp. sesame oil 'll3 cup brown rice, cooked

1

ln a la rge skillet coated with c0oking spray. cook chicken

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

:' irum !m :i imrls 5m ( !ro-s il i lmft;r'

_ -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

,#

Tbsp. Parmesan cheese, grated

cup spinach, sleamed

Fresh lemon juice to taste Combine pasta with shrimp and tomato sauce. Top with

Parmesan cheese and serve

topped with fresh lemon.

with steamed spinach,

Nutrition Breakdown:
287 calories 31 grams protein 33 grams carbohydrate 4 grams fat

grams tiber

;f, . q00 ,J..i. ,r.i f".*r* prrt, ,. il;.;; -

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

with water) topped with

or chopped walnuts
2. J,

Tbsp. of slivered almond,

1 1 1

banana with

Tbsp. peanut butter 'l

02. of turkey an:

*.ff

slice of wheat t0ast t0pped with

oz. of reduced-fat cheese

i.|ij

- r.;

;"2 1

t:

zi

*. 2 ;: *

;.: i;'2..

:;

l
with 'i
Tbsp.

whole-grain rice cake topped with

l
2

Tbsp

1.

1/2 cup cottaqe cheese with 1/4 cup berries

all-natural peanut butter or almond butter and ha'

of a sliced apple

2. 3.

112 cup n0nfat vaniila yogurt

Grape Nuts'r' 0r other highJiber cereal

1 cup of
1

nonfat vanilla y0gurt with

Tbst

l12art apple with 1/2 oz. of reduced-fat cheese

Grape Nutse or other high-fiber cereal

cup of whole-grain high-fiber breakfast cerea{

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

3/4 cup skim or low-fat milk

1

large navel orange with 12 raw almonds

1

3 02. 0f water-packed tuna mixed with whole mavonnaise served on

a

Tbsp. ligl

whole-grarn rice cake

9.

Shakeology shake with 1/2 o{ a small banana

9.

whole-grain English muff in topped with 1 slice of tomato and a thin slice o{ reduced-fat cheese
1/2

of

10. Egg salad made

with 2 whites and

yolk and i Tbsp

lioht mayonnaise served on 1/2 of a whole-graii

English muffin

10. 1/2 cup nonfat puddinq

-:

sscoItl month of the Eliie Nutritlon pr0g]'ar' -elebolisnr shoLild he Iagrlrg As y0ur f,0:\c '::
n0re

- arder anLj longer, yoLr'll probably need t0 eat

:,.: 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'
-:

'.:ver, i{ you would like t0 see youl weight

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.

;.rall baked potaio with

'

skin

r:rall haked sweet Potato i0-calorie whole-grain dinner roll

&

i then

cooked

ered almonds

of turkey and

vnh

Tbsp.

itte r and half

rth 2

Tbsp.

;tcerealwith

ds

Tbsp. light
::,1

:e cake )anana

and 1 Tbsp. whole-grain

.t

...:

V"ri

_:

,4." h; f../.24e*@_*-^4ffi

ffi

.112 cup brown rice, measured after it,s been cooked

:=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

. ?3 cup whole-grain high{iber breakfast cereal

. 12 cup whole wheat pasta, measured after
it's been cooked

:'
'

-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

whole wheat couscorrs

.1 slice oiwh0le-grain bread or Ezekiel bread . i whole wheat

English muffin

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

.3/4 cup cooked corn

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,

:hape for an intense workout session. HeallhY carrs

-

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

,r.t' * trri", ,.g.;1.,

and whole grains, are primarily carbohydratels.

are your bodys preferred fuel source.'Tne,

' -Carbr '---dailyactivitiesandfuelyourlNSANEworkouts' .r. ,rl

:rre to choose "good carbs" each day The major:r' :althy carbs will come f rom:

:lv voyr body with a slow' steady stream of b oc' ':'' giving you constant energy to get You tn'o-g-

it,asampleproteinisessentialformusclerecoveryand need to take in. Without enough carbohydrates, yo'.

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

-ole frurts (an occasional iuice is 0K as

: whole f ruit is preferable)

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

: ry (some dairy products contain a decent amolnl

' : arbs)

Befined {or white} carbs and sugars have a higi

glycemic index, which can be like poison to your bodl They cause an insulin response that can send your blooc sugar levels soaring, then rapidly dropping. This rush" will leave you feeling lethargic, and definitely ir
,,suga.

,
::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
,

. the f ollowing in mtnd:

,

d any food with trans f ats, which are

: re
.

no!! requ l'ec listed on the label. Thankfully, most prodrc:s

-::r
', -:

-:

:.e since eliminated

these.
c'

"white" you see t fatty cuts o{ meat. The more

-,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

::

The samething occurs in your arteries-not goocl

-..

d all poultry skin; it's best to remove '1 p' :'

poultry.

'.

:ooking to avoid the saturated fat from leaking rni:

.-:ose fatty fish, such as salmon. to optinize Yc-'

':rke
of healthy oils.

9flh. Most of
;,

-c shape for an intense workout session. Healthy carbs ;enerally have a low glycemic index, meaning that they

vegetables,

lrates. Carbs

hey are not

tnd liver in a

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

:i.:pply your body

. 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_

:r healthy carbs will come from:

NIJTRITIT]N TROUB|-TSHOOTING is 0K as well,

.Whole fruits (an occasional juice

5ut whole

fruit is preferable)

. Whole vegetables

.Whole grains 'Dairy (some dairy products contain a decent amount

cf carbs)

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

0bviously, water is best. Drink at least g glasses a day.

Your body will need it. Jazz it up with lemon or lime. Avoid

eep the following in mind:

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

to be listed on the label. Thankfully, most products

have since eliminated these.

' 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

labor-intensive meals, such as Shakeology, food preparation easier.

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.

. Choose fatty fish, such as salmon,

to optimize your

intake of healthy oils.

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

::alculate Your calorles your calories by

100

to

150 calories per day,

recharge. T00 much protein or tat at this time slows anc

diminishes sugar's effects. The optimal ratio,

by sugar and furtlrer enhance the effects 0f glycoger :-:NEVEHgobelow'l,300caloriesperday r -'ack your portions and acc0unt for evennhing that approxjmale\

:3rs your mouth'

glycogen {sugar that it gets irom breaking down carbs) for

energy. The quickest wa\/

4partscarbohydratet0 lpartprotein,withverylttllet0notar showeda260/oimprovementoversugaratone,andupto4000/:

f'-

=youeatingevery'ewhours?

t0 replenish glycogen is t0

use

'-

syoudrinkingstd'

j"':t::l:ll"]:)::::11:t*tt'

sugar t0 creaie an insulin response to quickly restore yOUr

blood sugar levels. The quicker the response, the less

damage you'll d6 to your muscle tissue. Slow digesting iood,

*"''"';;';;';;;'
finishing a rrard work.u.

, *"0

r.rrr, .,"rr"
raljo 0

, :ries c0unt, they are generally bad caiories'

c0mposed acc0rding t0 this

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:

thats best at a8y other time, woB't wcrk quickly enough

during exercise. Your body wili bonk (run out of energy| once its glycogen is gone, and continuing t0 exercise will darnage muscle lissue. So this is the sne time when sugar can play an inroortanl r0le,n imprcving your pe(0rmance.

should be taken withtn 0ne h0ur

-etabolic Sy.ldr0me

Furtherm,Ie

if you haver't palen enougn r0

Recovery Formula during exercise

f, nat if l am not gaining the weight/ "tnaii'want?' ge: _--'r

..

Resul6 and Recovery Formula is specifically designed to

restBre yout' blood sugar levels quickly. ln the 1990s, it was

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

Headaches are comncr

What if I get headaches? ilrex v.u

begin an ultra^toug'

that covered, try adding Results and Becovery Formula

to your nutrition regimen if you are not already drinking it. If ncthing works, you may need to back off a little

exercise program_

aic

aei,,0.aion is generally

tl:
1

culprit. l\4ake sure y0t'i-e

iri.<fg

enough water. Tl.i

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

added intensity of lNSAiriiv r,:1r cramatically chang:

cup of skim, almond, rice, or soY milk

-aa:

c3i.ireal, bananas, an:

What if lfeel hungryT

It's natural t0 be a little hungry, especially at first. lf y0u

ic:c .:::-s :n ihe Elite Nutritioare ultra-nutriircrs.:::s:':::s,.,ere showntohei:

1/2 cup of cottage cheese

lest group panicipants r,' i.

s,-::.-s

of headaches an:

are finding yourseif continually hungry, you may want

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.

oz. o{ cheese or clumbled cheese

What if I am not losing weightT

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

giveyou atrue sense

cup of nonfat Yogurt

weeks,the scale has

-0::-::.:

:-, :re following:

late you'r calories

tybacked" glycogen

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?

drink alcohol? to avoid alcohol. lf you do drink, consider that

alcohol has 7 calories per gram, almost twice that of

protein and carbs. with n0 0utrient value. lf you're trying to streamline your diet, alcohol is not the way to go.

bars and uimstoly

rlo no fag pto4fx}%

ire you drinking soda, iuice, alc0hol? Not only

do these

Should I take a multivitaminT

Take a multivitamin. As you increase the workload on
your body, you increase its nutrient needs. The R0A isn't

st0res.

:alories c0unt, they are generally bad calories.

furmulA his ratio hour of

hermore,

ire you drinking diet soda? Two recent latge-scale

:tudied showed people who regularly drank diet soda tere 400/o more likely to be obese and at very high risk

going to keep up with INSANITY. Furthermore, if you're reducing caioric consumption to lose weight, you may

:l metabolic syndrome.

be cutting out necessary nutrients as well. A multi-

to

get

if I am not
that I wantT

gaining the weight/

vitamin is like insurance for your diet.

rutm and

increase your muscle mass. you must be getting

100 to 150 ealories per day. Be sure

cise can causing

^ough protein and calories. You may want to consider

ryy,rqr$ffiuql*_ *,_._ &

Here's a list of substitutions so you can further customize the Elite Nutrition plan to your personal
food preferences.

r:ding

that these
eggs,

::lories include high-quality prolein, such as

:rkey, chicken, beans, or fish.

rally
Iter.

..lilBpsaebg e1b.$l$l
. 1&
.1
s&$.fi,

changa

l0.f'f.'i94/.i;tt :.,.;' :::

I be the rutrientEs, and lutrition ntohelp

hes and 1/2 cup of cottage cheese

?.|'otnt theese or 1,4 6i:al:raw-lr\ *ee*Q

cup of skim, almond, rice, or soy milk or 3 egg whites of cheese or 1.5 02. oi low-lat cheese
1/2 cup low-tat yogurt
1 egg

'

. .

.'l

Tbsp. peanut butter

1 oz.

*id

and

0n your

,;i1:iirl;ji.,
.:':::'::l;::li

slways
k

bod,
'I cup of nonfat yogurt

. I cup of cottsge cheese

rafew
E:

'2
.
2

eggs or 4 egq whites TbsD. of oeanut buuer

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.

of chicken breast, turkey bteast or canned tuna ifl watgr

.I

oz-

of lean pork teoderloifl

.1 .I

Englisfi mu4n
Smar:

',|

rti\M

: r,lgr -3

. I egg or 3 egg whites

.113 cup 1-20/o cottage cheese .112 oz. ol auts

.1
slice oi whole wheat bread (about 100 calories Per slice)
1

s-:

.1/4 cup beans

t.-

.
1 oz.

L5 oz. of tuna, turkey, tofu, or shrimp

oz. of lean red meat, such as sirloin
o

.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

. lr'4 cijg !i - as . l8 cup c; *nm .18 oi a ts n':r i

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

oz. of lean pork tenderloin

1

{tilapia, cod, Ilounder, orange roughy}

. I egg or 3 egg whites . U3 cup cottage cheese . 1/2 oz. of nuts

.114 cup beans

cup oi oatmeal {cooked)

. 1/2 crp !ifi : .1 sra. :":rer :

113

. L5 oz. of tuna, turkey, tofu, or shrimp .1 oz. of salmon, or other "fatty" fish
,1.5 oz. of lean pork tenderloin

cup of cooked rice

.l slice;; rear .1tc,ioar:**l

Zi !J: ;'!.:f'

. l/2 cup of cottage .3 egg whites

.1/3 cup beans

cheese

Smali baked Potato

.1.5

02.

oftuna, !urkey, tofu, or shrimp

I oz. of rsd meat

. 1 oz. of salmon, or other 'fatty" fish r 1.5 oz.0f lean porktenderloin

112

cup of cottage cheese

112

.13c.:;r:r'n
cup pasta

.'l

egg or 3 egg whites cup beans

'

1/3

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cup of oatmeal (cooked)

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no sugar added

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cupof Creamof WheaP

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baked sweet potato

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l5-20 cheries

I cup ot cooked soinach or 2 cups raw

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I cup steamed Erusseis scrcrls

DOWNLOAO MORE FITNESS JOURNAT PAGES AT GETINSANIry,COMIDOWNLOADS

MICHI'S LADDER

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