ELITE NUTRITION

()eeacHBoDY'
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 program-

O 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
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iffiF,
EI. ITE NUTRITION

*',1{-*VtLte & quick fixes or fads. lt's about eating and using food {or
ln this plan, you'll learn ab0ut healthy food basics and the
proper balance of nutrients you need each day. Your body
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
gives you meal options and food lists to choose from.
As you get in better shape and your metabolism soars,
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
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
L -: ':
its intended purpose. Fuel.
: --- ithe samenumberof calories.Thisfrequenteattng
: ::::ral for your metabolism and provrdes stamina for
dra a
yoL J' :- t'
,#Lryffi : -' :iense work0uts.
ado,: ':: :
P#"1::*Yffi*'*X?YLffi I :-,:ne has different ealoric needs, so this guide
:- : /, s you how to increase the calories oi all the meals
This Elite Nutriti0n guide is designed to power your body
' ,:- 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,
you can't go low-calorie or low-carb. You need to fuel
:l:': requirements.
Mon6 0e,
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
is N0T the time to diet. But if you want t0 lose weight, -: :est possible state foryourworkouts'There is a full
yol]'ll eat the right foods in the right proportions. The :,:-iiew 0n protein, carbs, and fat in this guide, as well
::
balanced meal plans will provide your body with the fuel ',1rchi's Ladder, a Beachbody tool to help you create
that it needs t0 get through these INSANE workouts. ':
-' own meals.
This isn't a diet, it's a plan that will leach you howto eat --: recommended foods have a low glycemic index,
healthy for the duration of INSANITY and for the rest of ,^ :h has less impact on blood sugar. High glycemic
your life. Elite Nutrition focuses on eating 5 meals a -:::s, such as white bread and candy, cause a
day, none too large or too small. All the meals contain -:: d rise and subsequent rapid drop in blood sugar,
 :ii:
t.i:

it:i

.w
&
&
ffi
)d for':ughlythesamenumberof calories.Thisfrequenteating draining your energy. Low glycemic foods provide
: cptimal for your metabolism and provides stamina for yotl with steady energy throughout the day and
,: Jr intense workouts. optimal fuel for your workouts. The plan also avoids
w
Gll :,eryone has different caloric needs, so this guide additives, overly processed foods, sugar substitutes,
. -lws you how t0 increase the calories of all the
and alcohol.
bodv ' meals.
need more calories, add the "Food Blocks"
Vhen ': iou still
men,
your meals, or enjoy them as snacks, to reach yolr n_i iYl I !{ y,r;9:2
_?:. ry _ry_{}Y:W*m
:: onc requtrements.
rfuel
Month One:Your Daily Meals
and i:ch meal listed is around 40% protein,40% carb, and
1 the :':16 fat. lt's important
ln the "Start Eating" section {pages 1}-b5) you'll find
to balance protein, carbs, and
5 separate meal lists. Each day you'll pick one meal from
This -:is t0 promote
optimal blood sugar control, resulting in
right, *e best each 0f the {ive meal lists, totaling E meals a day. Try not
possible state for your workouts. There is a iull
to skip any meals.
The :,,erview on protein, carbs, and fat in this guide, as well
fuel :s Michi's Ladder, a Beachbody tool to help you create Each meal list has 10 options to choose from. Keep
i. , our own meals. selecting different meals to give yourself healthy
eat -re recommended foods have variety.
I a low glycemic index,
st of ,rhich has less impact on blood sugar. High glycemic Each meal contains approximately 300 calories, and has
ls a ':ods, such as white bread and candy, cause a instructions about how to scale it up to either 400 or 500
tain ':pid rise and subsequent rapid drop in blood sugar,
calories depending on your individual caloric needs.
Therefore, these five meals a day will provide anyvvhere i {-ft 74172'r-'l ii'r:? Zit $E? 2
1 i:?-. ti,;

from 1,500 calories to 2,500 calories per day. You can i: ?.2-"i:i7411"': r4v:".;:",":l:: $ilri,,, :3Ke your number {rom above and multiply by the
also use the 100-calorie and 20o-calorie food blocks to : -i exercise listed below.
r*,
To figure out your needs ior the Elite Nutrition program
meet your daily ealoric requirements. Add them to your -::
use this three-step formula. While it may seem lengthy i the "moderately active"
,'ou re doing INSANITY,
meals, or eat them as snacks.
it's the best way to estimate your energy needs 1o r:',:nactive"factorshouldapply.
your individual fitness objective, whether thats t0 gair
Month Two: Eat More muscle, lose fat, 0r lust maintain your weight while yor
As you enter ihe second rronih of this Eiiie l.luirition get in the best shape ever.
Sedenlarv Liltle or no exerciae
program, y0u'll find that your body burns calories much Step 1
r3r5 Light exerci$e
faster than it did a month ago. Plus, your Month Two Liohtly Aciivg ('i to 3 days/re6k1
First, use the Harris Benedict Equation to calculat(
workouts get harder and longer, so you'll need more luel. your caloric needs. This formula determines your basa Modra!e exercise
Moderately Adive
{3 to 5 davslweek)
The - --:e-
To meet your increased fuel needs, this plan includes enrirgy requirements, which is the energy required tt since :' : m,
Hbrd rercise
a list of l0o-calorie complex carbohydrates. Based on maintain your current weight without exercise. Afte, 16 Io ? daysirBek)

your weight loss or weight gain goals, you can add these completing this step, y0u'll add in your exercise level. Hard dailV exercise and/ calc-:s t*x I
Extremely Activ
or a physical job
to meet your increased caloric needs, or continue with pet cz t
For Women: 655 + {4.35 x weight in pounds) + {4,7 r

your basic meal lists from Month 0ne. lf you do add height in inchesl - 14.7 x age in years)
Whir; :- : r

these complex carbs, choose from one to three ol them For Men: 66 + (6.23 x weight in pounds) + {12.7 x height ir
Sep 3

per day, adding them to your earlier meals. inches) - {6.8 x age in years) -'- - -mber tl.at you now have will tell you your calo.re Kee: - -"
-:::s'0r weight maintenance. ln step 3, you'll adjust prt;-.- ,:
r" : ---nber up or down, depending on y0ur weight loss
: :: - goals.

.::' ,',erght loss, subtract 500 calories per day from

-' - rmber in step 2
:
.::'".,erght maintenance, do nothing, just use the
---::r from step 2
. ::' ,,. eight gain, add 250 to 300 calories per day to your
' .-::r from step 2

.,,':., i,,.: ; I ;,: ; : :.,tt. i

::
t :, : t t,,...i r,.; : :..,.,

' : \ampie rs a 40-year-old woman who rs 5'5'

:- :-:nds, doing the INSANITY workouts 5 days per : - -i
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
 take your number from above ilnd multiply by the
Itup_l _
So 1,425 calories is f.,er Uasaf energy
of exercise listed below.
;il;fu;,
h that is, her calorie needs lor weight maintenance if she
eNn you're doing lNSANlTy, the ',moderately were inactive.
active,,
r needs -very
active" factor should apply.
Et's to
Multiply 1,425 by 1.7 for a ,,Very Active,. activity factor
and you get approximately 2,400 calories per day.
Iwhile

?3::pL - -_
Now add or deduer ;;r*;;;.,sh,;;r-;
weight gain.
YOUr
The number from step 2 is 2,400 calories. However,
required
tPise.
since this woman would like to lose weight, deduct
500 calorres per day from her caiorie needs. So, 2,400
ise level.
calories MINUS 500 calories E0UALS 1,900 calories
bl + (4.7 per day.

While this equation may seem confusing, it,s the

rx height
simplest scientific way of truly estimating your needs.
number that you now have will tell you your calorie
Keep in mind that after starting the Elite Nutrition
for weight mainteflance. ln step 3. you,ll adjust program, you may want to alter your calories
up or
number up or down, depending on your weight loss
down based on lhe feedback you are getting from your
gain goals
body, i.e., too much food, not enough, losing or gaining

below: weight, etc.

weight loss, subtract 500 calories per day from

your number in step 2

weight maintenance, do nothing, iust use the

wll{w {fi {_&,T W
number from step 2 Eat your meals every few hours. for example:
weight gain, add 250 to 300 calories per day to your
number from step 2 Meal l:breakfasttime

Meal 2: mid-morning snack

: * e\*r wixi x g Y *wr * -*1
* ri *s Meal 3: lunch time
example is a 40-year-olii woman who is 5,5,., Meal 4: afternoon snack
pounds, doing the INSANITy workouts 5 days per
Meal 5: dinner
and who would like to lose weight

Timing your meais while doing INSANITy is important.

For most people, eating a very small meal about one
hour
in her age, weight and height to the equation:
before exercising is ideal. lf you exercise immediately
+ {4.35x 150 pounds} + {4.7 x 65 inches} - {4.7 x 40 years)
after eating, you may lack the energy you need t0
+ {652.5} + {305.5} - {188}
= 1,42s 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
Meal 4: 400-calorie meal

Meal 5: 300-calorie meal

S-r,?i ieir?Hfi ffi . Drink v,::e'
ease yc:':!r
intensity of INSANITY may require you to eat more
t 5 meals a day' one from each of the lists in the
pangs s c*.
frequently than you've gotten away with while doing You could also choose to keep a few of the meals to 300'
-:r l#rr19 secti0n not exc:ss'r!
Use the food blocks. if needed, to
an easier pr0gram. Keep in mtnd that everyone's calories and add the other calories using the food block
.:::t your additional calorie needs. . Be s:,.: I I
different, so you should experiment and see what lists. Here's another 1,900-calorie meal plan:
works best {or you. righi ifrre
. i::: week, assess y0ur calories and your
Meal 1: 400-calorie meal works"-- f r
Now that y0u know your calorie requirements, Y0u -r:su rements. You may need to increase or decrease
can start choosing your meals. lf you followed the Meal 2: 300-calorie meal
acco:r: t-:
{.'calories based on the inlormation you are getting.
base plan, you'd eat 1,500 calories a day 15 meals x 300 hari er:-r;n
Meal 3: 400-calorie meal hf-scle tissue is denser than fat tissue, so your scale
calories). You can add the food blocks as needed to then1:. ecr
meet your daily caloric requirements. A few examples
::- mislead you. Use measuremefits to gauge your
bring' :: :
Meal 4: 3O0-calorie meal + 200 calories*
lor illustration: lr:;ress, instead of weight.
Meal 5: 300-calorie meal . Rener:*-
lf your body requires 1,900 calories a day, your daily . rE-ember, everything counts. Milk and sugarforyour
diE eea;e-
intake would look like this:
"Add food blocks: two 100-calorie blocks 0R one ::-ee or tea, the glass of wine with dinner. the little
s;::k from a bowl FUI'i rA:-s :
200-calorie block. at work, it all counts!
Meal 1: 40O-calorie meal
IIETAE:- ST4

Meal 2: 400-calorie meal you get to choose how to divide up your calories..:flsomethingeveryfewhourstokeepyourmetabolism THE' .

Meal 3: 400-calorie meal as lonq as you are eating at least 5 times per day r,-Ting steadily. T0 A!!"''ETE
:,e.1:
 -ART .0rink water. Not only will it keep you
TATIru{] hydrated, it will
ease your hunger. 0ne of the primary causes
of hunger
i:: 5 meals a day, one from each 0i the lists
in the
pangs is dehydration. g-10 glasses 0f water per
day is
-:, owing section. not excessive when you,re doing INSANE
Use the food blocks. if needed, to workouts.
-::ch your
additional calorie nesds.
. Be sure to drink your Results
and Recovery Forrnula
i::h week, assess your calories and your right before, during or immediately iollowing your
- :asurements. you may need workout. lf you'r trying to iose weight, be
to increase or decrease sure to
account for these calories. And if you,re
"':.r calories based on the inlormation you are getting. not working
\t-scle tissue is denser than fat hard enough to burn through your glycogen stores,
tissue, so your scale
::'mislead you. Use measurements to gauge your then you don't need these calories. 0{ course, if you,re

:-:Eress, instead of weight. bringin' it to an INSANE level, you will.

;;rember, everything . Remember, nothing comes easy. you

counts. Milk and sugarforyour 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 FUN FACTS: OUB TEST GROUP FOUND THAT
THEIR
METABOLISM WAS KICKED INTO HIOH GEAR
i:: something everyfew hours to keep your
AND
metabolism THEY WERE LOSING WEIGHT SO FAST THEY
HAD
: -'ning steadily.
TO ADD CALORIES EACH WEEK TO JUST MAINTAINI
 pffinTilrq f;ffiilfiThiiI BAC:_
'
'I scoops protein powder 1/2 r.,''i ; nr*
'I Tbs: r,- :,;t
I :-p iresh or frozen berries
: -: s<im, almond, rice, or soy milk and ice 2 oz. sr:ra: :

.,:.itii,.,.i*f 2 slices ::,-"n

.'& z. r&, .

r ne in blender until smooth 1/2 large 3.a:,

.: '@4.

:iiion Breakdown: Toast hali:r:

El'o.ies and fiil :l'E :,.
gm protein
salmon I !r
g!|ffis rbohydrate
grapefr- --
Dtmtat
rcfiber
Nutrition 3,.
.." '*'it
', ..i ::' : 4$-calorie me al add 112 291 lorics
rq "i{ r i iedium banana 23 grec P.ot
M.*.
x s.L* ' ar : 500-calorie meal: add 112 35 gBffi t&
:r: nedium banana and I Tbsp. 8 gEG t3t

f; : --ialural peanut butter 5.5 gEG frbc

pl?ilATl,tl:AL rAG[,I]Hrrffi
, rRur ANp ilOl
I
?3 cup cooked oatmeal, prepared with water 1 cup cottage cheese, l% milk fat
1 scoop of protein powder 1.cup mixed fruit
l/2 cup of fresh or frozen berries I/2 cup whole-grain cereal
1-l/2 Tbsp. chopped walnuts
0n a medium size dinner plate, portion out 1 cup 0
Splash (1/4 cup) of skim, almond, rice, or soy milk
I% cottage cheese andtopwith I cup of mixedfruitant
Combine ingredients in bowl. 1/2 cup of whole-grain cereal, such as bran flakes o

Nutrition Breakdown: Fiber 0neTM.

307 calods
26 grams protoin
r'r"tiiii"" er;rkd;;;,
34 grams carbohydrato
293 lodes
30 gmms protsin
I grams fat
36 grsms carbohydrato
9 grams fiber
6 grams lat
* For a 400-calori meal: increas6 oatmeal to 1 cup and
5 grams liber
increase protein powderto 1-U2 scoops
* For a 500-calorie meal: increase oatmeal to 1-ll3 cup, " For a 400-calorie meal: add 2 Tbsp. of flaxseeds
* For a s0O-calorie meal: add 2 Tbsp. o{ flaxseeds
increase protein powderto l-l/2 sco0ps, increase
walnuts to 2-ll2 Tbsp. and increase berries to 1 full cup. and a slice of whole-grain toast.
 BERI?Y PRI]TIIN SI-1t]IJTHIE ffi SAGIL AruD Li]X
I-1,{ scoops protein powder
1/2 whole wheat bagel
l'2 cup fresh or frozen berries
1 Tbsp. whipped cream cheese
I cup skim, almond, rice, or
soy milk and ice 2 oz. smoked salmon (lox)

2 slices tomato
in blender until smooth.
1/2 large grapelruit
X"trition-Srea[Jo*;
elories Toast half of a whole wheat bagel,
scoop out the innards,
grams protein and fill the bagel with I Tbsp. whipped cream cheese,
I gnms carbohydEte salmon (lox), and 2 slices of tomato.
Serve bagel with
t inms fat grapefruit.
gEms fibot

F r a 400-calorie me al: add

112
N;i;iti;B;;;kd;;i
d a medium banana 291 calories
23 grams protein
' Frr a 5oo.calorie m eal: add
lll 35 grams Erbohydrate
d a medium banana and I Tbsp.
8 grams fat
:f all-nalural peanut butter
5.5 grams fiber

out 1 cup o

tixed fruit anr

ran flakes o,
r"w wryr q 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 the

'
cantaloupe to 1/2 of the melon
'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 ,1..:r1.;,*--:_
milk in a coflee drink. such as a fal-{ree latte). /z/4

4 egg,,vhites
1 whole-gr-air uli
U2 cup pari-siim i
Sliced tornalo 1D E
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 c..t ia
5.5 grffi itt

19:Try-
* For
4G:iirI t
a

' For a 5E[--ljGrG t

topoei E'r -,1
'#},:#ffiyffix{ffimtrffffi
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 :TNUT BI]TTIre T[]&ST VLG3 F
I cup high-protein whole-grain cereal,
, :: .,,.hole-grain toast
such as Kashi Goleanit or Hi-LoTM
-i:: 3ll-natural peanut or almond butter Z.i; ,,-**
1 Tbsp. flaxseeds
lii: " -fruit preserves Isl :e lrr}E
73 cup skim, almond, rice, or soy milk
{: : -: :ottage cheese, 1% milk lat
1/2 cup bananas, sliced

:-: slice of wh'le-grain toast with nut butter ln a -l--*:

portion out 1 cup cereal and top with fraxseeds,foE
an eEc:ne
t'lrr :-:sgrves Serve with cottage cheese
skim, almond, rice, or soy milk, and sliced bananas.
Nutrition Breakdown: In,r-: :e Breakdown: slice c' 't-:r
299 calories I aories all-frr: :-ss:
22 grams protein C Iffis protein
tr Iffis rbohydrate
Nuirii .- 3'
55 grams carbohydrate
m Iffis fat
30'lEtori6
{.5 grams Iat
24 gEc Fd
13 grams {iber a tmru fiber 25 gmG at
' For a 400-calorie meal: jncrease flaxseeds t0 2 Tbsp. ':'" ' 1.1.:-ca c: e neei: ncrease cottage cheese to 3/4 cup 11 gra6h
and increase bananas 1o 1 cup r:'::i!:ir I cupof siicedfruit }1Try
, Iil-:ac
' For a 500-cal0rie meal: increase cereal t0 l.l/2 cups, ':r" : -',ii-:alorie meal: lncrease cottage cheese to 3/4 cup Fo. :
increase milk io 1 cup, increase flaxseeds to 2 Tbsp. :-: ':: rr':h 1 cup oi sliced fruit AN0 use an extra piece o{ * Fcr a 1li-:a
and increase banana to 1 cup urr : : r,-:ai toast to make it into a sandwich.

fl
fl
.rI
,4
l:?*
:Y
"s

,::?a P.%r1"ii*-ii{:'i 7:iz- &.?/" ffi

Mix two scoops with water or blend with water and ice
{double the normal serving}.

f'.r"ti t Ai".r,J"*r'
280 calories""
34 grams protin
34 grams carbohydrate
2 grams tat
6 grams fiber
 NUT EIJTTER TCIAST v[G[ir[ ilntLET &
whole-grain toast 2 whole eggs
2 egg whites
all-natural peanut 0r almond butter
Mushrooms and onions to taste
a,l-fruit preserves
1 slice whole-grain wheat toast
cottage cheese, 1 % milk fat
1 Tbsp. all-fruit preserves

oae slice of whole-grain toast with nut butter ln a non-stick skillet coated with c00king spray, make
eserves. serv with cottage cheese. an egg omelet with 2 whole eggs plus 2 egg whites,
saut6ed mushrooms, and onions, and serve with 1
ron Breakdown: slice of whole-grain wheat t0ast topped with 1 Tbsp. of
all-fruit preserves.
protein
carbohydrate N,iiiii",-' a,;;kJ;;",
fat 30'l calories
fiber 24 grams protein
25 grams carbohydrate
a J00-calorie meal: increase cottage cheese t0 3/4 cup 11 grams fat
, with 1 cup of sliced fruit 3 grams libor

r 5oo-calorie meal: increase cottage cheese to 3/4 cup *

For a 400-calorie meal: add a large orange or 1 cup oforange juice
9 with 1 cup o{ sliced fruit AND use an enra piece of r For a 500'calorie meal:
add a large orange or I cup 0f orange
nheat toast to make it into a sandwich. juice and 1 slice of reduced,fat cheese to the omelet.
 -::-RT BilwL
A Nu-F -
": :r-: ;: -::fat plain yogurt{look for Greek
mq:.rr r::ssible) 1) r -'\'
1 m'* : ced
-ltrr-J
r: :uts, chopped
I
fewe':':- I
proteir ,("a
flt::i,lltiir,;: . [,,mrnl ,:g,rrt with apple, walnuts, and h0ney. nutrit:c::E'

: - 3reakdown rvut.ii,": A
ffi 280 cafqb
11@ trrc prorein 29 gEG ptq
qbotrydrate 25gccil
td 75 gffi lil
35gmfibs 2 gram fibq

r 4I-:: :": -ea: Siir I scoop o{whey-based protein

@erir -:; ae i:!u( bowl larg: -aut
r iltl-:: :re neal: lncrease yogurt t0 1-U2 cups ' Fo: : iI-:a
mm;i-:: r,a,ruis to 3 Tbsp. and slir in 2 Tbsp. dried na!a :-a1I
nrffi:*r:s :: raisins.

,-).:- , :... : . .a ,, ,...: 1 , I z: - ?.:.. 7' ??. 4.. ,

...-,."''",,.''
"',,
*,''.,', -,.,, - ;,
I whole egg
3 egg whites
?-aa. a , a: ,,'Z :'.7-r7aVt-,
3
2 oz. deli-style turkey breast, sliced i cup skim milk, alm0nd milk. or rice milk
1/2 cup sliced mushrooms and onrons 1 scoop whey protein powder
1 slice whole-grain bread 1 cup frozen berries
1 cup melon balls 1 tsp. vanilla extract
1/2 banana
ln a non-stick skillet coated with cooking spray, make
lce
an omelet with egg and egg whites and fill omelet wkh
turkey, mushrooms, and onions. Serve 0melet wkh 1
Add ingredients to blender Add ice to thicken
slice of whole wheat toast and melon balls.
Nutrition Breakdown:
Nutrition Breakdown: 296 calories
298 c6lorios 13 grams protsin
2l grams protein 50 grams carbohydrate
40 grams carbohydrate 2 grams fat
7.5 grams fat 5.5 grams fibar
5.5 grams fiber * For a 400-calorie meal: Add i Tbsp. all-natural peanul
* For a 400-calorie meal: Add 1 oz. of crumbled feta or goat bulter or aimond butter
cheese to the omelet. i For a 500'calorie meal: Add 1 Tbsp. all-natural peanul
* For a 500-calorie meal: Add I oz. ol crumbld fela or goat butter or almond butter and increase the protein
cheese to the omelet and have 2 slices of whole wheat toast. powder to 2 scoops.
 .t

,:GURI *ilWL ffi *NTJTRITII]N BAR ffi

'' : -: rf nonfat plain yogurt (look for Greek 1 nutrition bar
r : ; ." -l if possible)
112 cup 1% coftage cheese
" ::: e. diced
: -:si. walnuts, chopped Choose a nutrition bar urith approximately 200 calories,
::: ijoney fewer than 25 grams of sugar and at least 10 grams of
protein llike the P90X Peak performance Bar). Have
1: -: ne yogurt with apple, walnuts, and honey nutrition bar and cottage cheese.
!r
-:-riion Breakdown: Nutrition Breakdown:
2gg
-lories 280 calories
-:: lEms protein
29 grams protsin
ltr 3Gms carbohydrate 26 grams carbohydrate
! lEms tat 7.5 grams fat
i : icms tiber 2 g(ams ,iber
' -: - a 4{0-calorie meal: Stir I scoop 0f whey-based protein
'* For a 400-calorie meal: Add a small banana or a
:.:r,der into the yogurt bowl.
large navel orange.
' ::':500-calorie meal: lncrease yogurtt0 l-112 cups,
-:'.ase the walnuts to 3 Tbsp. and stir in 2 Tbsp. " For a 500"calorie meal: Add e small banana or a larqe
dried navel orange and add Z Tbsp. chopped walnuts to
: -: -:erries or raisins.
the cottage cheese.
*xLt *eru*w,** ffi
1/2 whole wheat bagel or 1 slice toast
2 oz. deli-style turkey breast, sliced
'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 grams fat
I grams fiber
* For a 400-calorie meal: Add 2 oz. of sliced deli turkey
to the sandwich and 'l Tbsp. light mayonnaise.
* For a S00-calorie meal: Add 2 oz. ofsliced deli turkey
and 1 Tbsp. light mayoflnaise to the sandwich and use
regular whole wheat bread, not light-style.
 GF __::
i UI - =- -
3 aL:s - ii!
1 4,-': -\.
1 T-c- -._:-

Ci.;c--:;'sl

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b ree<- :'rlf,
cuc--:=- l'

ffi,
t
c :_-

:--:: :: nr
. ....-:
31' :5,!I.E
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32 inft a
',Z aeaid
5: iraroft
_::' :{][-:
' r:' i rll-:
 "t#i}..!*- li*ri,[ty -tr
3 oz. grilled chrcken breast
14 l] #
3 cups mrxed dark greens
1/2 apple, chopped
1 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; Arjd t whole whu.if ngtirh *uffin o,
1 slice o{ whole-grain bread.
*
For a 500-calorie meal: Add 1 whote wheat English muffirr or 1 slice
0f wh0le-grain bread and add 1 Tbsp. oiive oil onto the salad.

fii.:Lr:jj:
;r;r! W
*-***..*,-***,^.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 I cup of miso soup.
*l*e{lH ffi[Atv StJr;[: ANI-: W l:|fi:Jffi3tr:*#-!3"Y*--"-A
lA*?9y!w:{;Y- *"ffi
1 cup of canned black bean soup
4 oz. tuna steak
2 Tbsp. teriyaki sauce {low-fat, bottled)
1 slice whole-grain bread Fresh spinach
2 oz. deli-style turkey breast, sliced 1 tsp. olive oil
2 very thin slices of avocado
l/3 cup brown rice
Dijon mustard

Make 0ne half of a turkey sandwich made with 1 slice Marinate tuna in teriYaki sauce or other low{'
bottled marinade. 6 rill, broil, or se ar tuna on both sidesl
whole-grain bread, turkey, avocado and Di]on mustard.
desired degree of doneness. Serve tuna with spinac
Serve with cup ol soup.
saut6ed in olive oil and 1/3 cup brown rice.
Nutrition Breakdown:
299 calories Nutrition Breakdown:
20 grams protein
,tlgrams carbohydrate 295 caloriGs
6 grams lat 36 grams protein
12 grams fiber 25 grams carbohydrate
7 grams fat
* For a 400-calorie meal: Use regular wholewheat bread, not light'
7.5 grams fiber
style, and increase the turkey on the sandwicht0 3 oz.
* For a 400-cal0rie meal: lncrease rice to 3/4 cup.
* For a 500-calorie meal: Use regular whole wheat bread, not light-
* For a 500-calorie meal: lncrease rice t0 1 cup and
style, increase the turkey on fie sandwich to 4 oz., and use 4thin
slices of avocado-about U4 oI an avocado. use 2 tsp. olive oil in the spinach.

Y:iffi3-PEL!}"ffi##i[x*ffi fl?i&r,tilt*i.i{:;v )
4 oz. lean roast beef
1/2 6-inch whole wheat pita pocket 1 scoop Shakeology
Sliced cherry tomatoes 1 whole banana
Bomaine lettuce
1/2 cup skim, almond, rice, or soY milk
Dark salad greens
SIiced bell peppers 1/2 cup water
Sliced cucumbers lce
Sliced mushrooms
Pile roast beef into pita pocket and top with sliced Blend inqredients with ice to desired consistency.
cherry tomatoes and romaine lettuce leaves. serve
pita with a side salad composed of dark greens, sliced Nutrition Breakdown:
peppers, cucumbers and mushrooms, dressed with a
299 calories
Iresh squeeze of lemon or lime juice.
22 grams protein
Nutrition Breakdown: 50 grams carbohydrate
292 calories
3 grams lat
30 grams protein
37 grams carbohydrate 5.5 grams libet
5 grams fat
* For a 400-calorie meal: Add 1 Tbsp. of peanul bufter
8 grams fiber
* to the shake.
For a 400-calorie meal: Use the whole 6-inch pita pocket
* For a 500-calorie meal: Add 1 Tbsp. of peanut butter
and add 1 tsp. olive oil to the salad.
* For a 500'calorie meal: Use the whole 6-inch pita pocket and to the shake. increase Shakeology to 1-1/2 scoops
'l
add 1 tsp. olive oil and 2 Tbsp. slivered almonds t0 the salad. and increase milk to full cup.
lw-fa
des t
rinacl

I
 *i i:l{,:}r::*. l-: *F'--AT PASTA Wli* SA,-t'lI
!d*ffi"**$r":#%ff"***ffi '.r;.. ?.7'4
::-T'-IS AN,'- TITA 3 or. samo
1 6-inch whole-grain toltilla 4 oz. extra-lean ground beef 2 cLos mfi
3 oz. grilled chicken breast illf ir:lE A':31 :3S1a I crl 3'ea
Mixed greens
Sliced tomato r1tr3.tr s:-a;-?: i e;El3bleS 1 s-ai: -e(
1/2 cup mixed berries and/or melon
Lettuce 5 r a:{ ghr,

Red bell pepper, sliced Grill or broil a 4 oz. lean hamburger patty Serve wi Frgs: ervro

Celery sticks 'll2 ftr:: -r:r=i s'-?alred vegetables and crumbled

a bun over a large green salad, with a side of Gri'i :,3or.f
I Tbsp. ranch dressing, reduced-fat
mixed berries or melon balis.
Fill tortilla with 3 oz. o{ grilled chicken breast, sliced w? ledrn
tomato, lettuce leaves and ranch dressing' Serve with
Nutrition Breakdown: Seasm rr
302 calorios
red pepper slices anC celery sticks. ldEn Nu'r:;ot:
27 grams protein
art(t?/+.ta 3ol G&.-t
f.tutrltion Breakdown: 17 grams carbohydrate ?3g'rg
iin
307 calorios 14 grams fat
ffec 3Ogmc
31 grams protein 4 grams liber 85 grmi
33 grams carbohydrate
8 grams fut ' For a 400-catorie meal: Serue namburger on a whole
& d0I*:a,:,-e rai: Add 2-3 oz. of diced
:1llrr5 :.e3St10 the pasta bowl
':ry=i
. -*:r; &
5 grams fiber English muffin with the salad 0n the side.
u M-:a,:re neal: Add 2-3 oz. of diced Sl,: d !t
* For a 500-calorie meal: Serve hamburger on a whole
*
For a 4s-calorie meat Add l,a oi a imattavocado intothe wrap
:+rxs- :reast io the oasta bowl, and '::rr ilFo
* For a 5oo-calorie meal: Add 1/3 of a small av0cado into the English muffin with I slice of reduced-fat cheese and
mmilro wflr x *Es: igar ,qrm I
wrap and serue with a sliced aPPle salad on the side.
 *].-E WHIAT PASTA WIT}I
NICOISI
$ALI.4ON __-,_ PLATE
:irABt_[$ Atqfi r[TA 3 oz. salmon
^IE

:r,a Atole wheat pasta 2 cups mixed salad greens

t:r:red, steamed vegetables

I cup green beans, steamed
1 small red potato, boiled
crc ':ia cheese. crumbled
5 black olives
Serve
Fresh lemon, salt, pepper, to taste
side of 1/2 us; rrith mixed steamed vegetables and crumbled
:jlrgrsg 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 salmon_
S:f-oryI!-lf :.1
1em-on,,s.a tt_-and pepper.
Irctein
Nutrition Breakdown:
abohydrate
301 calories
trt 28 grams protein
fibc 30 grams carbohydrato
8.5 grams fat
I W-:alorie meal: Add 2-3 oz. o{ diced 7.5 grams fib6r
:.!rien breast to the pasta bowl.
r a whole r iI!':alone meal: Add 2.3 oz. of diced
;i;;'; 4os;ilil;;;tAil
slice of whole wheat bread.
;il. *ilil;;, ;;ii;;; -
reese and ::il;ten breast to the pasta bowl, and *
For a 500-calorie meal: Add a whole wheat dinner r0ll or a slice
ut' e fresh pear --
ol whole wheat bread and top the salad wift 2Bp ;trv; ;ii
 il pL&Tr[ft
r"1&,**lmt ffi fjill_ ilLJT )
2 oz. deli-style turkey breast, sliced
3 oz. {about 6 pieces} of sashimi
2 oz. ham, sliced
i/2 cup brown rice, steamed
1 oz. reduced-fat swiss cheese, thinly sliced
Side salad of mixed greens
Sliced tomato
2 Tbsp. Asian ginger dressing Whole-grain crackers {100 calories wonh)

Have any variety of sashimi with a side of rice, and a 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
zil grams protein
27 grams carbohydrste
12 grams fat
3.5 grams fiber
* For a 400-calorie meali Add
n For a 50o-calorie meal:
increase fish to 4 oz. and increase rice to 3/4 cup.
1 cup of steamed edamame.
Add 1 cup of steamed edamame,
Nutrition Breakdown
289 calories
27 grams protein
20 grams carbohydratg
12 grams fat
3.5 grams fiber
* 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.

'T'Li?,4A';.t
'iu"i"'t4"H'i I i',;'ii'.:&j. t";A1at j'721}"'.4
ffi AL- A* ir:a a
fffi./j;))
Y:3* il :, H):x-:- -. -- -ffi 4 oz. water-packed tuna
1/4 cup celery, chopped
1 slice whole-grain bread 1/4 cup red onion, chopped
'l 'i Tbsp. reduced-fat mayonnaise
Tbsp. all-natural peanut or almond butter
'l tsp. Dijon mustard
Tbsp. all-fruit preserves 0B 1/4 sliced banana 1

112 cup cottage cheese, 1% 1 large tomato, hollowed out

3 pieces whole-grain melba toast :

Make half of a nut butter and jelly sandwich with bread, l/2 whole-grain English muftin
peanut 0r almond butter, preserves or banana. serve Combine, tuna, celery, onion, mayonnaise, and musta
with cottage cheese. and stuff into hollowed out t0mato. Serve with mell
E nglish muffin.
toast or E
Nutrition Breakdown:
289 caloriss Nutrition Breakdown
protein 289 calories
22 grams
2e srams carbohydrate il|]lill !jili[,,","
11 grams rat 9 giams fat

* For a 40o-calorie meal: Make sandwich with 2 slices * For a 400-cal0rie meal: Serve with 1 medium fresh apple.
of bread. * For a 500-calorie meal: Serve with 1medium tresh apple,
* For a 500-c0l0rie meal: Make sandwich with 2 slices increase tuna t0 6 oz. and increase to 5 pieces of wheat
o{ bread and increase cottage cheese t0 1 full cup. 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

m fresh apple.
m fresh apple,
ices of wheat
ruffin
 -r-_;r
TIJItXEY LITTLJCI WRAP il a,
4r.{! FEAN $ALAD * tr
2 oz. deli-style turkey breast, sliced
Tomato, sliced
1 Tbsp. reduced-fat Russian dressing ,.....'=.
Large romaine or Boston lettuce leaves C.a,,.'-.,'-,
1/4 cup chickpeas
l/4 cup kidney beans
114 cup celery, chopped Se-,::- rr
'l14
cup tomato, chopped
1 tsp. olive oil

Lemon juice, salt, and pepper, to taste

Wrap turkey, sliced tomato and Russian dressing inside
large lettuce leaves. Serve lettuce wrap with a bean
.1f9!,r,49gl9maj{U in"gr"r9ta1$._ _
Nutrition Breakdown:
308 caloiles
20 grams protein
34 grams carbohydrate
'11 grams fat
7 g-rams fibs
* For a 400-calorie meal: lncrease turkey to 4 oz., increase
both the chickpeas and the kidney beans to i/3 cup.
* For a 500-calorie meal: lncrease turkey to 5 oz. lncrease
both the chickpeas and the kidney beans t0 113 cup and PR:-E
serve with 1 cup 0f fresh fruit salad.

:_ : - :

::-,: r':-

113 a..ffi
31 qB:r5 pr-
3.3:ftrls 6
3 gar.5 il
I qra-s Fbd

' :: : iif- :,
Ttil?t([Y tHll_t -s
I cup turkey or veggie chili {homemade or
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
I grams lat
8 grams tiber
* For a 40O-calorie meal: lncrease chicken to 3 oz
and the mozzarella cheese to U3 cup.
n
For a 500-calorie meal: lncrease chicken to 3 oz,
'l13
and the mozarella cheese to cup and serve
with a large navel orange.
$y lryr !itil$i&i! r!$r (# *t3Tt*fr{1p"lfl {]HiilK[ru
&2t] $&t_&u
ffiEF IIRAP
4 oz. shrimp, boiled and cooled
2 Tbsp. cocktail sauce
1 4-oz. skinless roiissene chicken breast
Fresh lemon wedges
Mixed greens
1 whole wheat dinner roll or slice of
I tsp. olive oil
whole wheat bread M@rtr
Lemon juice
I cup mixed raw vegetables, such as carrots, or{fifi@],r o6lrrss
1 Granny Smith apple, sliced
peppers and cucumbers

Sei've chicken with a mixed green salad

d rdmmrm iln Mtila- Serve with
Serve shrimp with cocktail sauce and/or lemon.
Have roll or bread and raw veggies on the side. with lemon juice and I tsp. olive oil. Finish meal hfifEr
sliced apple.
Nutrition Breakdown
286 calories Nutrition Breakdown:
28 grams protein 31,1 calories
33 grams carbohydrate 38 grams protein
4 grams lat 20 grams carbohydrate
3-5 grams fiber 10 grams lal
* For 400-calorie 4.5 grams fiber
a meal: Dip raw veggies into ll4 cup hummus. rEi Affi i cul& d p*afl mrfdtYogw'tt3
. For a 500-calorie
meal: lncrease shrimp to 6 oz., increase
;F*, 4oo";;;;;l' Ad;;rr b.k"d prt.t;*,th
c0cktal sauce to 4 Tbsp. and dip raw veggies into 1/4 cup
" For a 500-calorie meal: Add a small baked potato with mr A& ! i:u8 d dffi 'lonftdt lo$rrtlE
topped with 'l oz. of reducedJat shrsdded cheese. xld@ il@I 2lbse raogped ffiikt'B'
 'a:: :
': l

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

-
: ). .q-ii,) t l"i 3d,
' Y7 r:'2" "-
..*.*.--ffi- '4ffi

':ast beef
:: i avocad0

. -: e-grain torttlla
- , a: fresh or frozen berries

-:en salad f; - : , ocado, and t0rnato in t0rtilia. Serve with

toppl
I Ftnish meal wr
l' - '=: berries.
l':akdown:
- ------ lllll , r -es
'-!lt r' -; 5.r'"1n
a[]t L- : ::-bohydrate
ll r - ::
' i,r_:r:?.

- : : :. e meal: Add 1 cup of plain nonfat yogun to

(ed potato with skir .:::. :;
rEd potato with skir
. : : :' e meal: Add 1 cup of plain nonlat yogurt to
:ed cheese. ' - ': :.":s and top with 2 Tbsp. ch0pped walnuts.
 - :-::ariiflower
rfilffl ut:. : r,E r :'::: :- -:s :-' a airch of salt
1.. . :: a -l :::-:i:':-'2:: 15 -irutes
I :rirr:: i:.r :- : -:., !:-.: ::c t,rtl 1 cup of
fl|l,-i.--" " -'' - :- ::-::: ::.- a:a CaJiiilolYel

mmmn {ilh#

{0mr llL I : r":i _::::':::

f,orn r,.; --:: _: iji::::::a:: :;::.
udiwN! il : - :: i-: ,:: a .\^--: i':. : ^-e'
rifilnllll il I i -:a 'a,a:'aa:
 COD WITH
AND I]ALJL LOIVIR
$T[AI,'[D DINNE}? OHILIT .f
1 whole egg
dfilet 2 egg whites
drcoil 1/4 cup feta cheese, crumbled
rsasoned bread crumbs
1 cup baby spinach leaves
pepper to taste
1 slice of whole wheat bread 0r whole-grain English muffin
medley o{ carrots, corn, and cauliflower

dh olive oil, bread crumbs, and a pinch of salt ln a non-stick skillet c0ated with cooking spray, make an
Bake cod at 375 degrees for 12 to l5 minutes, omelet with egg, egg whites, feta cheese, and spinach.
ffies easily with a fork Serve cod with I cup of Serve omelet with 1 slice of whole wheat bread or
medley of carrots, corn and cauliflower.
English muffin.
Breakdown:
Nutrition Breakdown
,Gin 302 6lodes
Grtohydnte 23 grams protein
20 grams carbohydrate
14 grams fat
cahie meal: Add a whole-grain dinner r0ll 3.5 grams fibr
dr$|ole wheat bread.
* For a 4oo-calorie meal: Srve omelt with a fresh pear
!!-crbrie meal: lncrease cod to 6 oz., increase
al!2Bp.. and add a whole-grain dinner
* For a 5O0-calorie meal: Serve omeletwith a {resh pear
i rlce of whole wheat bread. topped with 2/3 cup of noniat vanilla yogurt.
F b
_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
*I I]HI[]K[ru HIAT*ALLS
3 oz. lean ground chicken
0tive oil
Sea salt and pepper totaste
1 egg white
1 Tbsp. seasoned bread crumbs )m[ umtlmu, ;. ..l
1 small baked potato
0ijon mustard
l/2 cup whole-grain pasta, cooked
1/2 cup tomato sauce
ftl&tr]l rrrttn,+, - :i
lmuilnilltilulln, i:", :,, - i
\{
i cup steamed broccoli 1 cup green beans, steamed
Lemon juice to taste ilS,tuttutt ,,'t,,::,t* ;l l -
Mix ground chicken with egg white and seasoned br1
Brush steak with olive oil and sprinkle with sea salt and crumbs. Form mixture into small meatballs, place #m iJiLllrlrflrl 'r J r(': ":li' --:::': :-::riii or broil
freshly ground pepper. Grill or broil steak on both sides bakingsheet,andbakeat3T5degreesfor15to20minr+ .,nrn,Lr " :: : - ---:: --: :::r,a:10 desired
{or 5-7 minutes, or until degree of doneness is achieved. oruntil cookedthrough.Servechickenmeatballsfrilttrnrrur fl, :lr,:,.,r-t:::.i.-: :.:-:- ia Steamei
Serve steak with a small baked potato topped with whole-grain pasta and toss with tomato sauce. Stu*^*,*,fl, fl.nr :,if;?
country Diion mustard and steamed broccoli topped with steamed string beans
with fresh lemon juice. -*----"--*-"----1fllrnrililflLlil' lrr)ri::nr
NutritionBreakdown:
Nutrition Breakdown 296 calorios fue*um
28 grams protein fttrgnrmr mmm
304 calories
30 grams protein
33 grsms carbohydrata
6 grams fut
40 grams carbohydrate
3 grams fat
7 Orams {ib6r
lmmm
,mm
lmilrm ]lllx*
tlilfimmr
I
7.5 grams fib6r - -hi
'Fora400-cal0riemeal: lncreasecnic@1 toSoz.
breadcrumbslo2Tbsp.andpastatoz3cup. *" ;,1s..tr --, :...: -:r ,* -'-,", ;1.-s
-' ,-r=,.., l
* For a 400-calorie meal: lncrease steak to 5-6 oz- *Fora500-caloriemeal:lncreasechickento5oz.,|m[,'ruu.,'',.,.l|".
:- , {i0-.:t,r :.-.ii
lilhn' '-: -:"::;: _ :::::: 1

n
fur a 5ffi-calorie meal: lncrease steak to S6oz. and finish meal breadcrumbsto2TbsD.andDastato2,/3cuoandfinish {nrmr'urftr'.rluri:': - : : r-: -':'' -i: a: :-: i
wilh 12 cup o{fat-free pudding 0R 1 cup of skim or 1% milk. meal with 1/2 cup fruit sorbet. ml*Tnffir I I r"
{
.i
 " __[D fi&t*m*w
-- A$p&ff&fitjs
:: -on filet L.
-:-eymustard
: .:;-s. steamed &'
.: /,role-grain pasta, cooked

:: -on filet with honey mustard and grill or broil

,::-:'i2 to 15 minutes until cooked to desired
:.i :f doneness. Serve salmon with steamed
:; -s and pasta.

" " :r Breakdown:

aolE
Irrro protein
il"lE arbohydrate
$rms blt
pms fter
" ir i 4I-.alorie
meal: Finish meal with I cup ot fresh grapes.
:i : iT'calorie meal: lncrease salmon to 5 02.,
I r r i;.: pasta to ?3 cup and finish meal with 1 cup
r ';:: :.apes.
 *w{:wru w{;{_
l"itxw:3wi*fi**--*"-ffi ffi:{:}wL

4 oz. lean ground turkey 112 cup cooked brown rice

2 Tbsp. salsa 2 oz. grilled chicken breast, diced
2 Tbsp. red onion, chopped
1i3 cup corn niblets
1 whole-qrain hamburger bun or English muffin
113 cup cooked peas
Green beans, steamed

Combine rice with chicken, corn, and peas

Combine turkey, salsa and onion. Form into a burger
and grill or broil until cooked through. Serve on bun or
Nutrition Breakdown:
English muffin with green beans on the side.
318 calodes

Nutrition Breakdown 25 grams protein

3oI calories ,15 grams carbohydrate

25 Erams protein 3.5 grams lat
24 grams carbohydrata 7 grams fiber
9 grams fut
grams fiber * For a 400-calorie meal: lncrease rice to
5
2/3 cup and increase chicken to 3 02.
n For a 40O-calorie meal: Add 1 slice of reducedjat cheese
to the burger. " For a 500-calorie meal: lncrease rice to 2J3 crp,
* For a 500-calorie meal: Add 1 slice 0i reducedJat cheese increase chicken to 4 oz. and increase
'l both corn and peas to 1/2 cop.
to the burger and iinish the meal with cup of fruit salad.

t:17 Qi. i* * &Y,{..{} r":?4lt:Y"*zu

w zT'* {lt*&.ZL{} 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 cup carrots, sliced and cooked
2 !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
4 oz. boneiess, skinless chicken breast,
cut into 1-inch cubes
1 cup broccoli florels
l12 cup sliced mushrooms
112 cup snow peas
2 tsp. reduced-sodium soy sauce
2 Tbsp. chicken brotb
1 lsp. sesame oil
'll3 cup brown rice, cooked

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: ..:l:-
307 calori6s
31 grams protein
27 grams carbohydrate
9 gmms fat
6.5 gramr fiber

" 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'

- :i:::f
_ -1r:-:':
p&riTA WtTt4
"rf*r**p_**ryry+ry*
l/2 cup whole-grain pasta, cooked
3 oz. shrimp, boiled
_ ,#
w

1i2 cup tomato sauce

1 Tbsp. Parmesan cheese, grated
1 cup spinach, sleamed
Fresh lemon juice to taste
Combine pasta with shrimp and tomato sauce. Top with
Parmesan cheese and serve with steamed spinach,
topped with fresh lemon.

Nutrition Breakdown:
287 calories
31 grams protein
33 grams carbohydrate
4 grams fat
I 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
with water) topped with
or chopped walnuts
1 Tbsp. of slivered almond, - *.ff
100-calorie and 200-calorie 0ptions to ch0ose irom, Just
2. 1 banana with 1 Tbsp. peanut butter S
add these as needed t0 any of your five meals, or eat as
'l
J, 1 slice of wheat t0ast t0pped with 02. of turkey an:
a snack. to reach your daily total caloric allowance
1 oz. of reduced-fat cheese
1 i.|ij - r.; ;"2 1 t: zi *. 2 ;: * * t
i 1 ;.: i;'2.. :; l whole-grain rice cake topped with l Tbsp

1. 1/2 cup cottaqe cheese with 1/4 cup berries all-natural peanut butter or almond butter and ha'

2. 112 cup n0nfat vaniila yogurt with 'i Tbsp. of a sliced apple

Grape Nuts'r' 0r other highJiber cereal 1 cup of nonfat vanilla y0gurt with 2 Tbst

3. l12art apple with 1/2 oz. of reduced-fat cheese Grape Nutse or other high-fiber cereal

4. t hard-boiled egg with baby carrots 1 cup of whole-grain high-fiber breakfast cerea{ wir
3/4 cup skim or low-fat milk
5. 1 banana
6. 12 raw almonds 1 large navel orange with 12 raw almonds

7. 1 cup of skim, almond, rice, or soy milk 3 02. 0f water-packed tuna mixed with 1 Tbsp. ligl
mavonnaise served on a whole-grarn rice cake
8. 2 02. 0i sliced turkey on 1 slice of light-style whole
wheat bread 9. 1 Shakeology shake with 1/2 o{ a small banana

9. 1/2 whole-grain English muff in topped with 1 slice

of a 10. Egg salad made with 2 whites and 1 yolk and i Tbsp
of tomato and a thin slice o{ reduced-fat cheese lioht mayonnaise served on 1/2 of a whole-graii
English muffin
-: sscoItl month of the Eliie Nutritlon pr0g]'ar'
10. 1/2 cup nonfat puddinq
-elebolisnr shoLild he Iagrlrg As y0ur f,0:\c '::
- arder anLj longer, yoLr'll probably need t0 eat n0re
:,.: is a list o{ complex carbohydrales You can ad'
. -.ur daily food intake. Your metabolism
can llke
"
energY at this stage 0f the game
r e this a{iditionai
'.:ver, i{ you would like t0 see youl weight css
' rE at 3 lnore 'apld pace v0u may choose tr
. r d these addili0nal lo0ds altogether'
choose t0 adC these complex carbs, staii l\'ih
i
-:
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 1 Tbsp.
itte r and half

rth 2 Tbsp.

;tcerealwith

ds

I Tbsp. light
::,1
:e cake

)anana

and 1 Tbsp. .t ...: 1

: h; ,4."
f.- .112 cup brown rice, measured
whole-grain
V"ri _:
./.24e*@_*-^4ffi
ffi after it,s been cooked
. l/2 cup barley, measured after it.s
- the second month 0f the been cooked
Elite Nulrition program, . i small banana or large orange
:!r metabolism should be raging. As your workouts
:.i harder and longer, you,li probably need t0 eat m0re. . U3 cup c00ked oatmeal, cooked in water
:=low is a list of complex carb0hydrates you . 1/2 cup canned beans, rinsed of brine
can add
: your daiiy food intake, your metab0lrsm can likely . ?3 cup whole-grain high{iber
:ndle this additional energy at this stage breakfast cereal
of the game. . 12 cup whole wheat pasta,
-iwever, if you would like to see your measured after it's been cooked
weight loss
I lrtinue at a more rapid pace, you . l/2 cup whole wheat couscorrs
may choose to iimit
:' avoid these additional toods altogether. .1 slice oiwh0le-grain bread or Ezekiel
bread
'you choose 10 add these complex . i whole wheat English muffin
carbs, start wkh l
,:r l5y sp! add 0n as needed. up to 3 o{ them per day. .3/4 cup cooked corn
', i.ile you can add these carbs to any 0{ your
S meals,
-s
best to fuei your body with them earlier in the day, P,a;:'.i,it rij*'f;q{rt{qy,4y.q:; ffi
', ren possible.

ln case you are new t0 sound nutrition, this section

' I small baked potato with skin
provides a quick summary of the basic building
. : small baked sweet potato blocks.
You may have heard the terms beiore, but here,s
an
' I 100-calorie whole-grain dinner roll explanation of their importance.
Pr*tei* tar**lxydrat** :hape for an intense workout session. HeallhY carrs

-
:lv voyr body with a slow' steady stream of b oc'
- :
Made up of amino acids, it's responsible for building the world s healthiest f.ods, ,r.t' * trri", ,.g.;1.,
lean muscle tissue, When you are engaging in intense and whole grains, are primarily carbohydratels. Carbr ':'' giving you constant energy to get You tn'o-g-
' --
physical activity, such as the lNSANlry workouts, are your bodys preferred fuel source.'Tne, .r. ,rl --dailyactivitiesandfuelyourlNSANEworkouts' '--
getting adequate protein is critical. Your body simply stored in body tissue, only by your blood and liver in e :rre to choose "good carbs" each day The major:r'
will not be able to recover from these workouts without limited amount. So the rnore you exercise, the more y.r
:althy carbs will come f rom:
it,asampleproteinisessentialformusclerecoveryand need to take in. Without enough carbohydrates, yo'.
growth. This muscle growth is what will transform your body will shut down during hard physical exertions. Toc -ole frurts (an occasional iuice is 0K as vuei
body into a metabolic machine. The best sources of many carbohydrates, however, and they get stored as : whole f ruit is preferable)
include:
iean, high-quality protein
body fat. lf you skimp on carbs, you will simply not be .ole vegetables
. Whole eggs and egg whites able to complete your INSANITY workouts in style. Elite - ole grarns
. Skinless white-meat poultry Nutrition will teach you how to choose the right amoun:
: ry (some dairy products contain a decent amolnl
. Fish and seaiood of carbs to iuel your workouts, without going overboard
' : arbs)
'Low-iatdairy Befined {or white} carbs and sugars have a higi
t ''
'Lean red meat glycemic index, which can be like poison to your bodl ,
. Lean center-cut pork chops
. Beans and legumes
They cause an insulin response that can send your blooc
,,suga.
- 3li fats are bad for you. ln tact, they are iusi as ': - ':
sugar levels soaring, then rapidly dropping. This
::iant as proteins and carbs, and play a key rcl: -.:'
'Certain veggies rush" will leave you feeling lethargic, and definitely ir
:st every bodily function. ManY {ats, such as
:;a-3, -6 and -9 fattY acids, are central to the healif.''

.: on ofyour metabolism, immune system. a-d orar' :.

ros:''
i , ey is to avoid too much saturated fat {fornd ,, ,
"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 .,. :- :

. the f ollowing in mtnd:

, ; no!! requ l'ec

d any food with trans f ats, which are
: re listed on the label. Thankfully, most prodrc:s -::r -:
:.e since eliminated these. ', -:

. - t fatty cuts o{ meat. The more

"white" you see 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

:- The samething occurs in your arteries-not goocl

-.. d all poultry skin; it's best to remove '1 p' :'
: :ooking to avoid the saturated fat from leaking rni:
'. poultry.

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

':rke of healthy oils.
 -c shape
for an intense workout session. Healthy carbs . Choose natural cooking oils, like
olive oil and
9flh. Most of ;enerally have a low glycemic index, meaning that they canola. They're an excellent source of desirable
;, vegetables, :i.:pply your body with a slow, steady stream of blood monounsaturated fats.
lrates. Carbs :ugaq giving you constant energy to get you . Choose all-natural nuts and nut
through butters.
. rur darly
hey are not activities and fuel your INSANE workouts. . Choose low-fat dairy 10 decrease
saturated fat.
tnd liver in a
le sure to choose "good carbs,, each day. The majority
he more you
drates, your
:r healthy carbs will come from: NIJTRITIT]N TROUB|-TSHOOTING I
rertions. Too .Whole fruits (an occasional juice
is 0K as well, Below you will find answers to the many questions that
st stored as 5ut whole fruit is preferable) may come to mind as you begin the Elite Nutrition plan.
mply not be . Whole vegetables lf you donl find the information that you need here, log
n style. Elite .Whole grains in to the message boards at TeamBeachbody.com.
ight amount
overboard_
'Dairy (some dairy products contain a decent amount
cf carbs) lf some of the meal items are not appealing to you, you
rve a high can use the substitution lists, found at the end of the
your body. rats
Elite Nutrition guide, to heip you to swap out some
of
I your blood your less preferred foods for other items that you prefer.
;ot all fats are bad for you. ln fact, they are
llis "sugar lust as You can also use Michi's Ladder to create meals
that
rportant as proteins and earbs, and play a key role
lefinitely in meet your personal preferences.
: most every bodily function. Many fats, such as
rega-3, -6 and -9 faw acids, are central to the healthy
:

' jnction
of your metabolism, immune system, and brain. 0bviously, water is best. Drink at least g glasses a day.
-Ie
.::
: key is to avoid too much saturated fat (found mostly
: fatty cuts of
Your body will need it. Jazz it up with lemon or lime.
soda, fruit juices, sweetened beverages, diet sodas,
Avoid
meat and highjat dairy) and trans fats
'cund in some baked goods, stick margarines, cookies, artificial sweeteners or energy drinks. Unsweetened
red crackers). When in doubt, check the herbal teas and iced teas are fine. you can sweeten
lood label and
, eep the following in mind:
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
Eating every few hours is the backbone of the Elite
have since eliminated these.
Nutrition philosophy, and it is critical to getting the
' Limit fatty cuts of meat. The more ,,white,,
you see on results that you desire. lf need be, you can choose less
meat, the more saturated fat there is. Saturated fat
is labor-intensive meals, such as Shakeology, to make
solid at room temperature, so while the fat appears food preparation easier.
to
dissolve when cooked, it will harden up when it cools
off. The same thing occurs in your arteries_not goodl
. Avoid all poultry skin; it's best to remove it pr;or
Itt natural to feel tired and sore as your body adapts
t0 the program, but this should subside over time, lf
to cooking to avoid the saturated fat from leaking into
it doesn't, or if you feel its beyond what it should be,
the poultry.
here are a few things to check. First 0ff, how are you
. Choose fatty fish,
such as salmon, to optimize your sleeping? Are you getting 7 to g hours of sleep each
intake of healthy oils.
night? You really should be ! llthis is not possible, you can
 l: ::alculate Your calorles
v14"a1jrj2re.?rT:*_r{;t}:",;'{_?,,'.17{}".t17:42.}L?.. 150 calories per day,
found that a small amount of protein could be "piggybacked' i::luce your calories by 100 to
We highly recommend ysu use our Results and Recovery by sugar and furtlrer enhance the effects 0f glycoger :-:NEVEHgobelow'l,300caloriesperday
formula to supporl your body while doing lNSANlTy. Durinq r -'ack your portions and acc0unt for evennhing that
recharge. T00 much protein or tat at this time slows anc
in'tense exercise, your body burns its limited stores 0l lllo0d diminishes sugar's effects. The optimal ratio, approxjmale\ - :3rs your mouth'

glycogen {sugar that it gets irom breaking down carbs) for 4partscarbohydratet0 lpartprotein,withverylttllet0notar =youeatingevery'ewhours?
f'-
energy. The quickest wa\/ t0 replenish glycogen is t0 use showeda260/oimprovementoversugaratone,andupto4000/: '- syoudrinkingstd' j"':t::l:ll"]:)::::11:t*tt'
, :ries c0unt, they are generally bad caiories'
sugar t0 creaie an insulin response to quickly restore yOUr , *"0 a r.rrr, .,"rr"
blood sugar levels. The quicker the response, the less *"''"';;';;';;;' : You drinkins':l':i':"1::":?::::]::i:;:'i:
dlerl showerl pe0ple wh0 regularly drank
diet soda
damage you'll d6 to your muscle tissue. Slow digesting iood, c0mposed acc0rding t0 this raljo high risk
:.e 40% more fikelyto be 0bese and atvery
thats best at a8y other time, woB't wcrk quickly enough should be taken withtn 0ne h0ur 0 -etabolic Sy.ldr0me
during exercise. Your body wili bonk (run out of energy| once finishing a rrard work.u. Furtherm,Ie
its glycogen is gone, and continuing t0 exercise will darnage if you haver't palen enougn r0
f, nat if
ge: _--'r
l am not gaining the weight/
"tnaii'want?'
muscle lissue. So this is the sne time when sugar can play an throughaw.rkout,sippingResultsanc
icrease your muscle mass, you must be getting
inroortanl r0le,n imprcving your pe(0rmance. Recovery Formula during exercise cai
:,gh protein and calories. you may want to considei-
..
Resul6 and Recovery Formula is specifically designed to alleviate the bonk without causing : rg 100 to 150 calories per day. Be sure that these
restBre yout' blood sugar levels quickly. ln the 1990s, it was stomachuoset .:iies inciucie high-quality protein' such as eggs'
. .:y, chlcken, beans, or fish

supplement your night 0f sleep with a power nap What if I get headaches?
during the day. Also be sure to get adequate water.
ilrex v.u
Headaches are comncr begin an ultra^toug'
Drinking water is vital t0 your energy levels. lf you've Qot
exercise program_ aic aei,,0.aion is generally tl:
that covered, try adding Results and Becovery Formula
culprit. l\4ake sure y0t'i-e iri.<fg enough water. Tl.i
cup of skim, almond, rice, or soY milk
to your nutrition regimen if you are not already drinking 1
added intensity of lNSAiriiv r,:1r cramatically chang:
it. If ncthing works, you may need to back off a little
your hydration requlrerenis -iiev could also be thi
until your energy returns. While it's important to push
result 0f a nutrient dejrc e-:,. s. iry adding nutrien:
through barriers, y0u won't make progress if your body
can't recover.
dense foods, such as red -aa: c3i.ireal, bananas, an:
1/2 cup of cottage cheese
beans. While ali of the ic:c .:::-s :n ihe Elite Nutritio-
What if lfeel hungryT guide are ultra-nutriircrs.:::s:':::s,.,ere showntohei:
It's natural t0 be a little hungry, especially at first. lf y0u lest group panicipants r,' i. s,-::.-s of headaches an:
are finding yourseif continually hungry, you may want fatigue. If your hy.r':::t- .': :.'. Te both solid ant
t0 re-caiculate your cal0rie needs and double check you're still experie.c -c -:::::-es :ack off on you.
your portrons t0 make sure that you are eating the
exercise. lfthey persis: :i::' .,,:- ,our d0ct6r. 1 oz. o{ cheese or clumbled cheese
appropriate amount. lf all that c hecks out, and y0u a re stiil
hungry, try adding more calories, about 100 to 'lb0 What if I am not losing weightT
cal0ries per day, t0 see if that helps. Drinkrng Results It's importanttorer|e-::::- :: :-e sc aie may n0t always
and Hecovery Formula can help greatly. Post-exercise giveyou atrue sense c',.,-:: s l: -: cr lvithyourhod!
cal0ries are used efficiently and will limit the muscular so don'tfeel defealet:l: t. :{ , i.r,eYer, if after aferr, 1 cup of nonfat Yogurt
damage that sends signals t0 your brain to eat more. weeks,the scale has -0::-::.: :-, :re following:
 late you'r calories Can I drink alcohol?
tybacked" leduce your calories by 100 to 150 calories per day, Try to avoid alcohol. lf you do drink, consider that
glycogen :ut NEVER go below 1,300 calories per day alcohol has 7 calories per gram, almost twice that of
bars and Jheck your portions and account for everything that protein and carbs. with n0 0utrient value. lf you're trying
uimstoly :nters your mouth. to streamline your diet, alcohol is not the way to go.
rlo no fag .lre you eating every feh, hours?
Should I take a multivitaminT
pto4fx}% ire you drinking soda, iuice, alc0hol? Not only do these
:alories c0unt, they are generally bad calories. Take a multivitamin. As you increase the workload on
5 st0res.
your body, you increase its nutrient needs. The R0A isn't
furmulA
ire you drinking diet soda? Two recent latge-scale
:tudied showed people who regularly drank diet soda going to keep up with INSANITY. Furthermore, if you're
his ratio
tere 400/o more likely to be obese and at very high risk reducing caioric consumption to lose weight, you may
hour of :l metabolic syndrome. be cutting out necessary nutrients as well. A multi-
hermore, vitamin is like insurance for your diet.
h to get
if I am not gaining the weight/
that I wantT
rutm and

cise can
: increase your muscle mass. you must be getting
^ough protein and calories. You may want to consider
ryy,rqr$ffiuql*_ *,_._ &
causing r:ding 100 to 150 ealories per day. Be sure that these Here's a list of substitutions so you can further
::lories include high-quality prolein, such as eggs, customize the Elite Nutrition plan to your personal
:rkey, chicken, beans, or fish. food preferences.

rally
..lilBpsaebg e1b.$l$l
Iter.
. 1& s&$.fi, l0.f'f.'i94/.i;tt :.,.;' :::
changa
?.|'otnt theese or 1,4 6i:al:raw-lr\ *ee*Q
I be the
rutrient- .1 cup of skim, almond, rice, or soy milk

Es, and ' 1/2 cup low-tat yogurt

1/2 cup of cottage cheese . 1 egg or 3 egg whites
lutrition
.'l Tbsp. peanut butter
ntohelp
. 1 oz. of cheese or 1.5 02. oi low-lat cheese
hes and
*id and
0n your

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

slways
k bod, . I cup of cottsge cheese
'I cup of nonfat yogurt eggs or 4 egq whites
rafew '2
. 2 TbsD. of oeanut buuer
E:
 . 1 oz. 0f tuna, turkey, tofu, chicken breast, or shrimp . I slice rti\M I
.1 ',|
o 314 oz. lean red meat, such as sirloin Englisfi mu4n
Hatf ot a 6-inch Pita
.I oz- of lean pork teoderloifl .I Smar: : r,lgr -3
1 oz. of chicken breast, turkey bteast or
. I egg or 3 egg whites
canned tuna ifl watgr
.113 cup 1-20/o cottage cheese
.112 oz. ol auts .1 s-:
.1/4 cup beans
1 slice oi whole wheat bread
t.-
(about 100 calories Per slice)
. L5 oz. of tuna, turkey, tofu, or shrimp
.1 oz. of lean red meat, such as sirloin
1 oz. of fresh or canned salmon . 1.5 oz. of lean pork tenderloin
.1/2 cup of cottage cheese
o lE small dr'mrs

. 1 egg or 3 egg whites

,1/2 En" iS rllurfi

slice of light-stYle bread

I . lr'4 cijg !i - as
.1/3 cup beans
{about 45 to 55 calories Psr slice} . 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 lean pork tenderloin
I oz. of shrimp or other whit fish
. I egg or 3 egg whites 1 cup oi oatmeal {cooked)
{tilapia, cod, Ilounder, orange roughy}
. U3 cup cottage cheese
. 1/2 oz. of nuts
.114 cup beans
. 1/2 crp !ifi :
.1 sra. :":rer :
. L5 oz. of tuna, turkey, tofu, or shrimp
113 cup of cooked rice
. Zi !J: ;'!.:f' :

.1 oz. of salmon, or other "fatty" fish .l slice;; rear

,1.5 oz. of lean pork tenderloin .1tc,ioar:**l
. l/2 cup of cottage cheese
.3 egg whites
.1/3 cup beans

Smali baked Potato

.1.5 02. oftuna, !urkey, tofu, or shrimp

. 1 oz. of salmon, or other 'fatty" fish
r 1.5 oz.0f lean porktenderloin
I oz. of rsd meat
.
.13c.:;r:r'n
112 cup of cottage cheese
.1 2:-: :$usr
.'l egg or 3 egg whites 112 cup pasta
. I Peie :r rre
' 1/3 cup beans

1 slics of whole wheatbread
(about l@ calories per slicel
1 cup of oatmeal (cooked)
.l smalldinner roll
. 1 English muffin
. U3 cup of rice
. t/2 cup of whole-grain cereal, no sugar added
. l/2 of a 6-inch pita
. 1 cup whole-grain cereal, no sugar added
. 1.5 slices of wheat bread
.l English muffin
.l cupof Creamof WheaP
.I baked sweet potato
. l/3 cup of brown rice
. U2 cup of whole wheat pssta or couscous
. l/3 cup cooked barley
. I piece of whole-grain bread or whole wheat English muffin
 15-20 grapes

I cup of herries lblueberry strawberry, blackberry or raspberry) i cLrp 0t melon (cantaloupe, h0nevdew 0r uJatermel0n)

l5-20 cheries

I cup ot cooked soinach or 2 cups raw I2 asparagus speais

I cup steamed Erusseis scrcrls

DOWNLOAO MORE FITNESS JOURNAT PAGES AT GETINSANIry,COMIDOWNLOADS
MICHI'S LADDER cABBt FATa PRorErN -::lesauce
a
tl Frurt drred O
GranoLa, (No:Lga- :::'
' ^
: ioels
I Honey tl
.:ii, eye oi round A Jam ot marmalaa: ': : _:: :
::ei, London I I tprkJ turIeY I
MICHI'S LADDER IS A GUIDELINE, BUT WE LEAVE IT TO YOU TO DECIOE, r:ef. top round A I :::::
l r"tliro tno sL!'' '
IFYOU ONLY ATE FROM TIERS 1 AND 2, YOU WOULD HAVE A NEAR.PERFECT DIET. - riola oil
Lamb, lean l I
, - eese. Iow-fal A I Lenuce, icebe'g o
'- cken. dark meat I
l- cken sandwtch, brotled O I I I
'nil"i,.oL.,tt.-t
^hqtpr
t'' r I
- cken taco. baked I I t
-'l {no tard/0, sugar added)
O I l\4ilk, 2o1o
' t'
Muesli a
Apples, with skin a Eggs, whole A I Peppers O , :ms 0atmeal, ila','c'?:
Artichokes aI Endive I Pineapple ':b
ovsters I '
''eam cheese' low-fat a I
Arugula a tish, cold water lsalmon, mackerel, Plantains O
! Pin.aket..-,'''-t' I I
Asparagus a sardines) A l Prunes a '-:nch fries, baked
Avocados Fish, {reshwater I Radishes O
Beans a I Flaxseed Raspberries o
Beets a Garlic, lresh a Befried beans,nonfata I
I a I .lelt-0 O
Blueberries Granola. raw, no suga. 8ice, brown a :l Steak Sauce a Ju,ce ;- ::
i,c-::-
Bok choy I Hemp seed A Salsa, natural, no sugar a :1qel food cake a '
a Hummus a I {t Jurce, sv,'ee:;-:: O
Boysenberries Spinach aI :nlmal crackers
Lamb cfc!s a a
Bran e Kale aI aI I
Squash aeef Strogano{j LasaQra ,', -:': l !
Broccoli a l Kiwitruit a Strawberries a -ieer i M:caror :'::-;::: t I
Broccoli sprouts aI Lettuce, romaine, green or red leal I String beans a! : reacl. reftned tlour O
Margar re
Brussels sprouts a Meloo, honeydew o
I
resai salad, wi chictr'en o I
Sweet potatoes a l,4ayonna,se l
Bufralo A I Milk, nontat aI -anadian bacon A I 11.31 1e2r A I
a Muesli, raw, no sugar a l Tea, green or black, no sugar
heese lrncluding bleu and
goat) a
Cabbage
aI t\4exican iocc I
Carrots tl Mushrooms a
Tempeh
lninese food 3 I i,'1ilk whole
'I
aI Tomato sauce, no sugar a -" ^- r^,--{,r hekFd a
Cauliflower Mustard O
a t.rii. oI Mrffins O A'
a Nectarines a Tomatoes i.ne w nonfat mrlk
L
Celery ",ar"in. oI Nuts, salle'i ;'':a11"
Cereal. whole-grain lAl oatmeal a I Turkey breast (free range) I ;.rf ... Ln" *t *nore milk Pancakes t
Chard I I 0live oil Venison, iree-range I :oftee cake o a Peanlt bufie' -:: ':i
Cherries a 0lives Vinegar (raw apple cider vinegarl irackers I PepPer slll'eE
' ^
Citrus {ruits a 0nions o !raham crackers Pizza. meariess :--:i l : , al
' O
C0conut oil, unrefined 0strich l. I Watefmelon a .irrlled cheese sandwich Popcorn, w s3 i:-: :-::
Collard greens aI Papayas O Yans a rlam A I Pork chop I
Cottage cheese, nonfat
Cucumbers I
I Pears, with skiB
Peasa I
a Yogun, noniat, no sugar
Zucchin O
aI
["J ::"x';]"i[],il or rat-{ree . Poiato salaa a' - 1:)-
'- :

Coiiee,mocfa -:lt-:t- ''-- :- ;

Alcohol, hard liquor rrPlecarire 't '- - '
Apples, skinless a Corn O Baisris O
I
ll aI Bacon A Cookies a
Bananas Cottage cheese, low-fat Bicona aheese. norfat I Raked beans a I Cream cheese a
Beef, filet mignon I Cream cheese, nonfat I Setana I gt.i, qrouno, Iegular a I oI
Creameci reg3::
Beef, lean ground A I Duck, Iree-range I a I a"or racn lfled I
Creamer, ncrc:
-' a
I I Soy Mirk "gr.ukiJ'runo*'tl',
^ {asl iood a I
oouohnuts a a
Beef, sirloin Egg whites
Bread. whole"grain a Eggplanl a Souid I Cakes e t r
Frenih lries
Butter {lf not salted and from grass led Fish, farmed I Sunilower seeds O I Candv O GravvA
cows, it could even be l]er 1 l) Grapes a Toiu O I Cereal, suqared O iurbu,qa, aI
Cantaloupe a Juice, lresh-squeezed w/ pulp, no sugar o Tctiiias. rvhole wheal a I Chicken a Ia Krng a I Hot dogs l """-::
Cheese, nonfat I Mangoes tl I .^' lre cream a
Chicken, skinless {free range/ grain ted) Milk, l7o O I Vegelabej!rcea il',,l*t .',',lg:*:fi J;']x::T ;_'-..,."".' -... .=-:: I
I or
white meatl Walfluts, raw a
Vegg,e Drfgf a Chips, Potato or corn lllil '"i,'-.,.' o
l. Peaches o \4negaf Chocolate a A lobstttt."=-';II
Coconut
o I Cinnamon bun I A
Coffee.blackorcappuccino Unonfatmilka I Plums Yog!rl, rc s!gar O
)TEtr{
lpplesauce a Fruit, dried O Pasta, whole-grain O
3agels a Granola, {No sugar added) a l. Popcorn, plain a
3eef, eye of round I I Honey a Peanut butter, raw I
3eef, London A l Jam or marmalade (No sugar added)a
3eef, top round A I Jerky, turkey l
Pork tenderloin I
lanola oil A Potatoes, baked or boiled a
Ketchup (no sugar added) O
lheese, low-fat A f Lamb. lean a- Refried beans, low-fat a l
lhicken, dark meat A I Lettuce, iceberg a Eice cakes O
lhicken sandwich, broiled rl I Lobster I flice. white a
lhicken taco, baked I I Meal replacement bar a I Sauerkraut tl
Jhili {no lard/or sugar added) a I t1itk,2% o I Soup. canned broth. low sodium a
lla ms Muesli O A Soy nuts a I
Crab 0atmeal, flavored a Steak, lean I
lream cheese, low,fat I I 0ysters I Veal cutlet I
'rench fries. baked O Pancakes. buckwheat a I ^. nonfat a
Yogurt, frozen, f

Al Steak Sauce a Jell-0 O Prelzels a

Angel lood cake O Juice, from concentrate a Pudding, w/ low-fat milk O I
Animal crackers tl Juice, sweetened a
A I Reuben sandwich l I
Eeef Stroganolf Lamb chops l. I Sherbet a
Beer O lasagna, M meat A:
Bread. re{ined flour O Macaroni and cheese a
Shrimp I
Caesar salad, w/ chicken a I Marqarine l, Sloppy Joe, Iean beef or turkey A ;
Canadian bacon A I Mayonnaise A
Soft drinks, diet {Notei artificial sweeteners
Cheese {including bleu and goat) l, Meat loaf I can be as bad for you as sugar itself)
Chinese food I I Mexican lood O ! Soup, canned creamy a
Chips, low{at, baked O Milk, whole a a Soy sauce tl
Coffee, iced mocha latte w/ nonlat milk aI Muffins a ..' Spaghetti, w/ meatballs a I
Cotfee. latte w/ whole milk a I Nuts, salted or roasted A Sub sandwich O I
Coffee cake I
A Pancakes a Sweet-and-sour sauce a
Crackers I Peanut butter, not raw a Taco salad. w/ chicken a I
Graham crackers a PeppeL stuffed Tortilla, refined tlour or corn a l.
Grilled cheese sandwich a Pizza, meatless or Hawaiian style a I Tuna salad or chicken salad I
Ham^I Popcorn, U salt and butter a Wine, red I
Hot dogs, turkey A : Pork chop I Wine, white a
lce cream, sugar-lree or fat-free 0 ^
Potato salad or macaroni salad a A Yogun, frozen O I

Alcohol, hard liquor

Bacon I I
Coffee, mocha. macchiato. ice blended, frapp6, Nachos al
I I
triple caramelvanilla buzbomb, etc. a 0nion rings lA
Baked beans Cookies O L Pastries ttA
8eef, ground, regular a I Cream cheese A
Pies OA
Beef taco, fried l. I Creamed veggies a l,
Breakfast sandwich, fast tood A I Creamer, nondairy
Potato skins, fried l.
Cakes a Doughnuts a A
Potatoes, fried Oa.
Candy a French fries I l, Potpie I
Cereal, sugared a 6ravy a, fiefried ^.
beans. w/ lard O I
Chicken a la King A I Hamburger, fast food A I Salad dressing, creamy A
Chicken, buffalo wings or nuggets I I Hot dogs A Sausage A I
Chicken or lish sandwich, lried l. I lce cream O L Soft drinks, sugared a
Chips, potato or corn a Jerky, beef, pork. venison I Tater tots al,
Chocolate a A Juice, sugar added O Toaster pastries l.
Cinnamon bun i I Lobster Newburg I Vegetable oil
^