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Introduction P90 Quick Start Calorie Calculator 6 Steps to Transform Your Body

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Daily Fat-Burning Recipes

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Breakfast

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Lunch

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Dinner

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## INTRODUCTION

If you’ve been searching for a way to lose weight and still eat the foods you love, then you’ve come to the right place! Welcome to the P90 ® Simple Kitchen , where you don’t need to write down or track what you eat, count calories, or even watch carbs. All you have to do is choose your meals from the recipes included, enjoy, Hit It with the P90 workouts, and voilà! A thinner, fitter you .

## Get set…

On the pages that follow, Tony shares some of his favorite meal choices and gives you recipes for 6 breakfasts, 6 lunches, 6 dinners, and 18 snacks.

All you have to do is ﬁgure out how many calories you need each day, then choose one meal from each category below:

• one breakfast

• one lunch

• one dinner

• and a few snacks

IT’S THAT SIMPLE—AND DELICIOUS!

To get started now just use the P90 Quick Start Calorie Calculator on the next page, then skip right to the recipes. Or, if you want to fine-tune the plan for maximum results, check out Tony’s 6 Steps to Transform Your Body. And if you’re not completely in love with all the ingredients in these fat-burning recipes, check out Michi’s Ladder 2.0 starting on page 64 for a list of alternate food choices. Plus, look for the Shakeology ® for nutrient- dense, superfood recipes!

YOU’VE GOT THE TOOLS;

IT’S TIME TO PUT THEM INTO ACTION,

SO LET’S

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.

## Go!

### P90 QUICK START CALORIE CALCULATOR

NOW it’s time to ﬁgure out how many calories your body uses each day. If you’re sedentary, multiply your current weight by 11. That’s how many calories you need to eat each day to maintain your current weight. If you’re moderately active, multiply your weight by 12. If you have a highly active job, multiply your weight by 13.

These calculations take into account the fact that you’re doing P90, so when we say “sedentary,” we mean sedentary outside of your daily workout.

SEDENTARY LIFESTYLE (DESK JOB):

x

11

(Current weight in pounds)

=

(Maintenance Calories)

MODERATELY ACTIVE LIFESTYLE (SERVER IN A RESTAURANT):

x

(Current weight in pounds)

12

=

(Maintenance Calories)

HIGHLY ACTIVE LIFESTYLE (CONSTRUCTION WORKER):

x

(Current weight in pounds)

13

=

(Maintenance Calories)

Round that number down to the nearest 100 for simplicity’s sake, and that’s approximately what you burn each day.

 NEXT, create a caloric deﬁcit. You can do this by subtracting 500 calories or so from the number above. (If that number is below 1,200, stay at 1,200. Eating less for a prolonged period simply isn’t healthy. See Step 6 “Don’t Undereat.”) WEIGHT LOSS CALCULATION: – 500 = (Maintenance Calories) (Weight Loss Calories) EXAMPLE: Bob is your typical desk jockey weighing in at 230 lbs. He’s sedentary, so let’s multiply that 230 pounds by

11 for 2,530 calories. Round that down to 2,500. That’s probably what Bob burns in a day. Now, let’s give him a 500-calorie deﬁcit to jump-start his weight loss. That’s 2,000 calories. This is what Bob needs to eat to lose weight in a steady, healthy fashion with P90.

Equipped with that number, all Bob needs to do is pick three meals each day from the Simple Kitchen guide—that’ll get him to 1,200 calories—and eat a few extra snacks from the snack list (or the top two tiers of Michi’s Ladder 2.0) to make up the difference.

CALORIE-BOOSTING TIP: If you’re having a tough time meeting your caloric needs with snacks, you can always double the size of a breakfast or lunch. After all, who doesn’t love a double breakfast?

# 6 STEPS

What you eat is only one part of good nutrition. Equally important is how you eat. To help you get the most out of the Simple Kitchen guide and to keep you eating right for the rest of your life—Tony has provided these 6 simple steps to weight loss success.

STEP

EAT LESS THAN YOU BURN

This is what we call the Classic Calorie Equation. Your daily exercise routine will increase the amount of calories you burn each day. If you make sure to eat fewer calories than you burn, poof!— you burn excess stored fat. To do that, you’ll need to know about how many calories you burn in the ﬁrst place.

STEP

STICK TO A SCHEDULE

To succeed, it’s important to follow a consistent eating schedule. Consistency will actually help give you a profound sense of control over your world, and will assure two things.

First, you won’t get overly hungry, and thus overeat at your next meal. Second, you’ll encourage an increase in your metabolism (that’s the Holy Grail!).

Try to eat every 3 to 4 hours while you’re awake, stopping about 3 hours before you go to bed.

 SCHEDULE BREAKFAST within an hour of waking up (7 AM) SNACK 2 to 3 hours after breakfast (9 to 10 AM) LUNCH 2 to 3 hours after snack (12 to 1 PM) SNACK 2 to 3 hours after lunch (3 to 4 PM) DINNER ﬁnished at least 3 hours before bed (7 to 8 PM)

You don’t need to eat snacks if your calorie needs are low. However, we strongly suggest you stick to at least the three meals a day, especially breakfast. It’ll give you a nutritional foundation for the day.

Also, try to avoid eating 3 hours before working out. Digestion and exercise compete for blood ﬂow, so when you try to do both at once, you do neither well. (If you happen to exercise ﬁrst thing in the morning, do that ﬁrst and eat immediately after.)

STEP

HYDRATE AN D CLEAN S E YOU R BODY BY DRINKING WATER

Take your body weight in pounds and divide by two. That number is how many ounces of water you should drink every day.

FOR EXAMPLE, let’s say you weigh 150 pounds. Divide that by
two and you get 75—so you need to drink at least 75 ounces of
water to keep your system properly hydrated.

This is the step people seem to take for granted. But in conjunction with improved food intake and exercise, hydration is the catalyst to ﬂushing out the bad stuff and keeping your body healthy. Given that we’re 60% water, keeping the tank full is crucial to keeping all your body’s vital systems working. It also helps you feel full during the day.

STEP

PAY ATTENTION TO EVERYTHING YOU EAT

What you eat has a direct effect on everything, from the way your body works to your mood to the amount of fat your body burns or stores. For long-term weight management (and health), pay attention to everything you eat and use the way of the hand method of controlling portion size. (See Step 5.)

Every meal should be conservative in portion size, and have a fairly even ratio of carbs, proteins, and fats. When you’re not using the recipes provided, use Michi’s Ladder 2.0 to guide your food choices throughout the day. No matter how much you work out, if you don’t make smarter food choices, you won’t see that layer of padding around your waist or thighs go away.

TONY’S TOP TEN FOOD RULES

• 1 Always eat your veggies.

• 2 Broil, steam, grill, or bake—never fry!

• 3 Avoid trans fats and added sugars in processed foods. Learn to read labels.

• 4 Limit soda—even the diet kind. It’s ﬁlled with questionable chemicals.

• 5 Coffee and tea are ﬁne in moderation; just don’t add cream or sugar.

• 6 Eat whole grains instead of reﬁned grains.

• 7 Avoid butter- or cream-based sauces.

• 8 Lemon juice, low-sodium soy sauce, and mustard add ﬂavor without adding calories.

• 9 Choose whole fruits instead of juice.

10 If you must eat dessert, have a sliver of a sliver, not a slice.

STEP

In restaurant terms, you should generally eat half of what the chef serves you. An adequate portion for a meal is three ounces of protein (like chicken, tuna, or lean ground beef), which is about the size of your palm. Don’t eat until you’re full; eat until you’re not hungry. Same goes for salad dressing. On a large salad, limit it to just enough to taste. One or two tablespoons should do the trick.

THE WAY OF THE HAND METHOD:

 1 PALM = ½ cup ½ PALM = 1 oz. 1 FIST = 1 cup 1 FINGERTIP = 1 tsp. 1 THUMB = 1 Tbsp.

STEP

DON’T UNDEREAT

Our genes haven’t changed much since the caveman days— but our dietary habits have. While we now live in an era of seemingly unlimited resources, our metabolism still operates on the “feast or famine” principle. In other words, if you’re not getting enough to eat, your metabolism can slow down so that your body clings to its emergency fuel supply—aka body fat. We call this “starvation mode.”

So when you limit calorie intake, don’t restrict it so much that your body’s built-in survival chemistry panics. That’s why we’re

advocating that you consume at least 1,200 calories a day on a regular basis. This is why we don’t suggest living on the “6-Day Shred” program. Starvation mode also explains why the Classic Calorie Equation back in Step 1 sometimes misﬁres. If you are operating on a large calorie deﬁcit and your weight loss has stalled, try bumping up your calorie intake by a couple hundred calories to lessen the deficit. Odds are the fat-burning will resume!

# RECIPES

HERE’S A QUICK RUNDOWN REMINDER TO GET YOU STARTED

. .

.

• 1 Figure out how many calories you need using the P90 Quick Start Calorie Calculator on page 4.

• 2 Choose a breakfast, lunch, and dinner from the following recipes. That’ll give you 1,200 calories.

• 3 If you need more calories, pick snacks from the Snack section or foods from the first two tiers of Michi’s Ladder 2.0 on pages 65–66.

• 4 If you need even more calories, double up breakfast or lunch.

• 5 Enjoy!

“GET A DAILY DOSE OF DENSE NUTRITION. I MEAN IT. I DRINK IT.”

—Tony Horton

# BREAKFAST

APPROX. 400 CALORIES

NUTTY ALMOND BUTTER SHAKEOLOGY

1 cup unsweetened almond milk 1 scoop Vanilla Shakeology ¼ medium banana 1 Tbsp. all-natural almond butter 1 Tbsp. slivered raw almonds

1 cup ice

• 1. Place almond milk, Shakeology, banana, almond butter, almonds, and ice in blender; cover. Blend until smooth.

MAPLE PECANANA SMOOTHIE

½ cup water

½ cup unsweetened rice milk 1 scoop Chocolate Vegan Shakeology ½ medium banana 2 Tbsp. chopped raw pecans 1–2 drops pure maple extract

1 cup ice

• 1. Place water, rice milk, Shakeology, banana, pecans, extract, and ice in blender; cover. Blend until smooth.

 (Makes 1 serving) Nutritional Information (per serving) Calories 396 Total Fat 21 g 1 g Cholesterol ................................ 5 mg Sodium 420 mg Carbohydrate 35 g Fiber ............................................. 9 g Sugars 15 g Protein 24 g (Makes 1 serving) Nutritional Information (per serving) Calories 378 Total Fat 15 g 2 g Cholesterol ................................ 0 mg Sodium 305 mg Carbohydrate 46 g Fiber ............................................. 8 g Sugars 21 g Protein ...................................... 18 g

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POWER PANCAKES

(Makes 3 servings, 3 to 4 small pancakes each)

²⁄ ³ cup buckwheat flour ½ cup old-fashioned rolled oats 1½ tsp. baking powder

1 dash sea salt

1 cup unsweetened almond milk 4 tsp. coconut oil, melted, divided use 4 tsp. pure maple syrup (or raw honey) 1 large egg, lightly beaten 1 cup fresh mixed berries 2 cups low-fat cottage cheese

Nutritional Information

(per serving), including berries and cottage cheese:

 Calories: 381 Total Fat 12 g Saturated Fat ............................ 7 g Cholesterol 68 mg Sodium 785 mg Carbohydrate 42 g Fiber ............................................. 7 g Sugars 17 g Protein 27 g
• 1. Combine ﬂour, oats, baking powder, and salt in a large bowl. Set aside.

• 2. Combine almond milk, 3 tsp. oil, maple syrup, and egg in a small bowl; mix well.

• 3. Add almond milk mixture to ﬂour mixture; combine until just mixed. Let stand for 15 minutes.

• 4. Heat ½ tsp. oil in large skillet over medium heat. Spoon about ¼ cup batter into skillet for each pancake; cook for 1 to 2 minutes, or until bubbles form on top. Flip with spatula and cook for 30 seconds.

• 5. Add remaining ½ tsp. oil and repeat with remaining batter.

• 6. Garnish each serving with 1 ³ cup berries and serve each with ²⁄ ³ cup cottage cheese.

POACHED EGGS AND TOAST

(Makes 1 serving)

 • 2 cups water 2 large eggs • 1 tsp. white vinegar Nutritional Information • (per serving), including almond butter and apple: Calories 416 • 1 slice sprouted whole-grain bread, Total Fat 20 g toasted Saturated Fat ............................ 4 g Cholesterol 372 mg • 1 Tbsp. all-natural almond butter Sodium .................................. 234 mg • 1 medium apple, sliced Carbohydrate 44 g Fiber .......................................... 10 g Sugars 21 g Protein 21 g
• 1. Place water in medium saucepan and bring to a boil over medium-high heat. Add vinegar; reduce heat to maintain a gentle boil.

• 2. Break eggs into a small bowl. Hold bowl close to the water’s surface and slip the eggs, one by one, into the water. Cook for about 5 minutes, or until whites are completely set and yolks begin to thicken. Gently lift eggs out of water with a slotted spoon.

• 3. Serve with toast spread with almond butter and apple slices on the side.

POWER SPICED OATMEAL

1¼ cups water Sea salt (to taste; optional) ½ cup old-fashioned rolled oats 1 scoop Vanilla Shakeology 4 tsp. raw sunflower seeds 2 Tbsp. raisins ½ tsp. ground cinnamon ¼ tsp. ground nutmeg

(Makes 1 serving)

Nutritional Information

(per serving):

 Calories 395 Total Fat 10 g Saturated Fat ............................ 1 g Cholesterol ................................ 5 mg Sodium ...................................470 mg Carbohydrate 59 g Fiber ............................................. 9 g Sugars 19 g Protein 24 g
• 1. Bring water to a boil in medium saucepan over medium heat. Add salt (if desired) and oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat.

• 2. Add Shakeology; mix well.

• 3. Top with sunﬂower seeds, raisins, cinnamon, and nutmeg. Tip: If oatmeal gets too thick after mixing in Shakeology, feel free to add 1 Tbsp. hot water or nonfat milk.

SPINACH AND GOAT CHEESE OMELET

1 large egg

2 large egg whites (¼ cup)

1½ tsp. extra-virgin olive oil 1 cup fresh baby spinach 2 Tbsp. crumbled goat cheese (½ oz.) 1 slice sprouted whole-grain bread, toasted 1 medium pear, sliced

(Makes 1 serving)

Nutritional Information

(per serving), including toast and pear:

 Calories 394 Total Fat 16 g Saturated Fat ............................ 5 g Cholesterol 193 mg Sodium .................................. 258 mg Carbohydrate 45 g Fiber ............................................. 9 g Sugars 18 g Protein 22 g
• 1. Combine egg and egg whites in a small bowl; whisk to blend. Set aside.

• 2. Heat oil in medium nonstick skillet over medium-low heat. Add eggs; cook. Do not stir. As eggs set, lift edges, letting uncooked portion ﬂow underneath.

• 3. Top with spinach and cheese. Gently fold in half.

• 4. Serve with toast and sliced pear.

### GET VISIBLE RESULTS EVEN FASTER

BY FUELING YOUR BODY DAILY WITH SHAKEOLOGY ®

There’s no denying that Tony Horton’s new P90 workout is designed to get you dramatic, visible results by the end of the program. But wouldn’t you like to get those results even faster?

That’s where Shakeology comes in. It’s so simple—it literally takes LESS THAN ONE MINUTE to whip up this delicious shake—and it’s packed with an incredible amount of protein, antioxidants, phytonutrients, prebiotics, enzymes, and rare superfoods from around the world that your body desperately needs and craves. These key ingredients are derived from whole food sources—so your body can immediately absorb and utilize the nutrients you’re feeding it. Plus, Your Daily Dose of Dense

Nutrition ® helps to significantly increase energy and reduce junk food cravings.* What could be better than that?

So if you want to transform your body as quickly as humanly possible, try adding Shakeology to your P90 workout regimen today!

WE SURVEYED NEARLY 3,000 PEOPLE WHO DRANK SHAKEOLOGY DAILY AND HERE’S WHAT THEY TOLD US: **

• 86% experience an increase in their energy levels.

• 81% feel it has helped them reduce their cravings for junk food.

• 93% feel healthier since drinking it.

• 97% feel Shakeology is a smart investment in their health.

Now available in 6 delicious flavors:

CHOCOLATE VANILLA STRAWBERRY

GREENBERRY CHOCOLATE VEGAN TROPICAL STRAWBERRY VEGAN

It’s our Bottom-of-the-Bag Guaran tee.

We’re so sure Shakeology will improve your health, we’ve created an amazing guarantee. Try Shakeology for 30 days and if you don’t feel healthier, return it and we’ll refund your money (less s&h). Even if the bag is totally empty.

# LUNCH

APPROX. 400 CALORIES

2 large hard-boiled eggs, chopped ¼ cup low-fat cottage cheese ¼ medium red bell pepper, chopped 1 tsp. Dijon mustard S ea salt and ground black pepper (to taste; optional) 1 (8-inch) whole wheat tortilla (about 130 calories) ¼ cup alfalfa sprouts ½ cup grapes

(Makes 1 serving)

Nutritional Information

(per serving), including grapes:

 Calories 384 Total Fat 13 g Saturated Fat ............................ 5 g Cholesterol ...........................374 mg Sodium ...............................1,060 mg Carbohydrate 41 g Fiber ............................................. 5 g Sugars 17 g Protein 25 g
• 1. Combine eggs, cottage cheese, bell pepper, and mustard in a medium bowl; mix well.

• 2. Season with salt and pepper if desired.

• 3. Place tortilla on a serving plate.

• 4. Top with alfalfa sprouts and egg mixture; roll.

• 5. Serve with grapes.

2 cups chopped romaine lettuce 1 cup fresh spinach, cut into bite-sized pieces 1 3 medium cucumber, sliced 1 3 medium tomato, sliced ¼ medium carrot, shredded 1 cup sliced mushrooms ¼ medium avocado, cubed 4 oz. rotisserie-cooked chicken breast, boneless, skinless, sliced ½ hard-boiled large egg, sliced S ea salt and ground black pepper (to taste; optional) 1½ tsp. extra-virgin olive oil 2 Tbsp. fresh lemon juice 1 Tbsp. red wine vinegar

(Makes 1 serving)

Nutritional Information

(per serving):

 Calories 410 Total Fat 20 g Saturated Fat ............................ 4 g Cholesterol 190 mg Sodium .................................. 434 mg Carbohydrate 16 g Fiber ............................................. 7 g Sugars ......................................... 6 g Protein 44 g
• 1. Combine lettuce, spinach, cucumber, tomato, carrot, mushrooms, avocado, chicken, and egg in a large bowl. Season with salt and pepper if desired.

• 2. Drizzle with oil, lemon juice, and vinegar; toss gently to blend. Variations: Other protein options include canned wild-caught salmon, cooked lentils, canned beans, and sliced nitrite-free turkey.

CURRIED PUMPKIN SOUP AND CHOPPED SALAD

(Makes 5 servings soup, 1 serving salad)

CURRIED PUMPKIN SOUP

 • 2 tsp. olive oil • 2 cloves garlic, chopped • 1½ tsp. curry powder • 1 dash sea salt

3 cups low-sodium vegetable broth

(or chicken broth)

1 (15-oz.) can 100% pure pumpkin puree

1 cup nonfat milk 4 fresh parsley sprigs, chopped 4 Tbsp. chopped red onion H ot pepper sauce (like Tabasco) (to taste; optional)

Nutritional Information

(per serving), including soup and salad:

 Calories 413 Total Fat 26 g Saturated Fat ............................ 4 g Cholesterol ................................ 1 mg Sodium 662 mg Carbohydrate 34 g Fiber .......................................... 12 g Sugars 15 g Protein ...................................... 19 g
• 1. Heat oil in large saucepan over medium-low heat. Add garlic; cook, stirring frequently, for 2 minutes, or until slightly golden and tender.

• 2. Add curry powder and salt; cook for 1 minute.

• 3. Add broth and pumpkin. Bring to a boil. Reduce heat to low; cook, stirring occasionally, for 15 minutes.

• 4. Add milk; cook for 1 minute, or until heated through.

• 5. Sprinkle each serving with 1 tsp. parsley, 1 Tbsp. onion, and hot sauce (if desired) before serving.

2 cups chopped romaine lettuce ½ medium tomato, chopped ½ medium cucumber, chopped ¼ medium red onion, chopped 2 hard-boiled egg whites, chopped ¼ medium avocado, chopped 1 Tbsp. apple cider vinegar 1 Tbsp. fresh lemon juice 1 Tbsp. extra-virgin olive oil

• 1. Combine lettuce, tomato, cucumber, onion, egg whites, and avocado in a medium bowl.

• 2. Drizzle with vinegar, lemon juice, and oil; toss gently to blend.

WHOLE WHEAT PASTA WITH VEGETABLES AND GOAT CHEESE

2 oz. dry whole wheat pasta (about ½ cup) 1 tsp. olive oil 1 clove garlic, finely chopped 1 cup broccoli florets 1 medium carrot, chopped 4 medium asparagus spears, chopped 1 pinch sea salt ¼ cup crumbled goat cheese (1 oz.)

• 1. Bring large pot of water to boil for pasta.

(Makes 1 serving)

Nutritional Information

(per serving):

 Calories 388 Total Fat 12 g Saturated Fat ............................ 5 g Cholesterol 13 mg Sodium 462 mg Carbohydrate 55 g Fiber ............................................. 8 g Sugars ......................................... 6 g Protein 17 g
• 2. When water boils, cook pasta according to package directions; drain. Set aside.

• 3. Heat oil in large skillet over medium-low heat.

• 4. Add garlic, broccoli, carrot, and asparagus; cook, stirring frequently, for 5 to 7 minutes, or until vegetables are tender-crisp. Season with salt.

• 5. Place cooked pasta on a serving plate. Top with vegetables and cheese.

1 (6-oz.) can solid white tuna, packed in water, drained ²⁄ ³ cup drained canned white beans ½ medium green bell pepper, chopped ½ medium yellow bell pepper, chopped 1 green onion, chopped 6 fresh parsley sprigs, chopped 1 dash ground white pepper 1 Tbsp. fresh lemon juice 1 tsp. finely chopped lemon peel 1 cup fresh arugula 1 tsp. extra-virgin olive oil

(Makes 1 serving)

Nutritional Information

(per serving):

 Calories 410 Total Fat ...................................... 8 g Saturated Fat ............................ 1 g Cholesterol 56 mg Sodium 586 mg Carbohydrate 40 g Fiber .......................................... 11 g Sugars ......................................... 6 g Protein 47 g
• 1. Combine tuna, beans, bell peppers, green onion, parsley, pepper, lemon juice, and lemon peel in a medium bowl; mix well.

• 2. Place arugula on a serving platter.

• 3. Top with tuna mixture; drizzle with oil. Variations: Other protein options include canned wild-caught salmon, cooked lentils, and sliced nitrite-free turkey.

MAPLE ALMOND DELIGHT

1 cup unsweetened almond milk 1 scoop Strawberry or Tropical Strawberry Vegan Shakeology 2 Tbsp. all-natural almond butter 1 tsp. pure maple syrup

1 cup ice

(Makes 1 serving)

1. Place almond milk, Shakeology, almond butter, maple syrup, and ice in blender; cover. Blend until smooth.

Nutritional Information

(per serving)

 Calories 419 Total Fat 24 g Saturated Fat ............................ 2 0 g Cholesterol ................................ mg Sodium 454 mg Carbohydrate 30 g Fiber ............................................. 8 g Sugars 13 g Protein 24 g

# DINNER

APPROX. 400 CALORIES

1 (3-oz.) raw wild-caught salmon fillet 3 cups mixed salad greens 1 cup green beans, steamed 1 medium red potato, boiled, cubed 4 whole black olives 2 Tbsp. fresh lemon juice 1 tsp. extra-virgin olive oil S ea salt and ground black pepper (to taste; optional)

• 1. Preheat broiler to high.

(Makes 1 serving)

Nutritional Information

(per serving):

 Calories 401 Total Fat 14 g Saturated Fat ............................ 2 g Cholesterol 47 mg Sodium 557 mg Carbohydrate 46 g Fiber ............................................. 7 g Sugars ......................................... 8 g Protein 24 g
• 2. Broil salmon for 5 to 7 minutes on each side, or until ﬁsh ﬂakes easily when tested with a fork.

• 3. Place greens on a serving plate.

• 4. Top with green beans, potato, olives, and salmon.

• 5. Drizzle with lemon juice and oil.

• 6. Season with salt and pepper if desired. Variations: Other protein options include canned wild-caught salmon, cooked lentils, canned beans, and sliced nitrite-free turkey.

HEALTHY CHICKEN PARMESAN

½ cup all-natural tomato sauce, no sugar added ¼ tsp. dried oregano leaves ¼ tsp. garlic powder 1 (6-oz.) raw chicken breast, boneless, skinless Nonstick cooking spray ¼ cup shredded part-skim mozzarella cheese (1 oz.) 2 Tbsp. grated Parmesan cheese 3 cups fresh spinach, steamed

• 1. Preheat oven to 400° F.

(Makes 1 serving)

Nutritional Information

(per serving), including spinach:

 Calories 393 Total Fat 14 g Saturated Fat ............................ 6 g Cholesterol 135 mg Sodium .................................. 658 mg Carbohydrate 14 g Fiber ............................................. 4 g Sugars ......................................... 6 g Protein 53 g
• 2. Combine tomato sauce, oregano, and garlic powder in a small bowl; mix well. Set aside.

• 3. Place chicken in baking pan lightly coated with spray; top with tomato sauce mixture, mozzarella, and Parmesan cheese.

• 4. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle and cheese is bubbly.

• 5. Serve with spinach.

SESAME CHICKEN AND GREEN BEAN STIR-FRY

(Makes 1 serving)

 • ½ tsp. olive oil Nutritional Information • 1 (4-oz.) roasted chicken breast, boneless, (per serving), including rice: skinless, cut into bite-sized pieces Calories 410 • ½ cup green beans, steamed Total Fat 12 g Saturated Fat ............................ 3 g • 1 tsp. reduced-sodium soy sauce Cholesterol 95 mg • ½ tsp. sesame seeds Sodium 256 mg Carbohydrate 34 g • ²⁄ ³ cup cooked brown rice, hot Fiber ............................................. 4 g Sugars ......................................... 1 g Protein 38 g
• 1. Heat oil in medium nonstick skillet over medium-high heat.

• 2. Add chicken, green beans, and soy sauce; cook, stirring frequently, for 2 to 3 minutes, or until heated through.

• 3. Sprinkle with sesame seeds; toss gently to blend.

• 4. Serve over brown rice.

Tip: 1 cup uncooked brown rice generally yields 3 cups cooked brown rice. As a convenience, you can cook up a bunch in advance, store it in the refrigerator, and use it for up to 4 days.

MEDITERRANEAN SHRIMP KEBABS

1 Tbsp. fresh lime juice 1½ tsp. olive oil ¼ tsp. dried dill (or 1 tsp. fresh dill)

4 raw medium shrimp, peeled, cleaned (1 oz. each) 4 cherry tomatoes (or grape tomatoes) 4 medium white mushrooms (or brown mushrooms) 5 medium asparagus spears ¾ cup cooked brown rice (or quinoa), hot

• 1. Preheat grill or broiler to high.

(Makes 1 serving)

Nutritional Information

(per serving), including asparagus and rice:

 Calories 401 Total Fat 11 g Saturated Fat ............................ 2 g Cholesterol ...........................173 mg Sodium 531 mg Carbohydrate 48 g Fiber ............................................. 6 g Sugars ......................................... 7 g Protein 32 g
• 2. Combine lime juice, oil, and dill in a small bowl; mix well. Set aside.

• 3. Place one piece of shrimp, one tomato, and one mushroom on a skewer. Repeat, so the skewer has 2 pieces of each ingredient. Repeat with second skewer.

• 4. Brush kebabs with lime juice mixture.

• 5. Grill or broil kebabs and asparagus. Turn every 2 minutes, or until shrimp is opaque and ﬁrm and vegetables are tender. Remove from heat.

• 6. Serve kebabs and asparagus over rice.

(Makes 1 serving)

 • ½ tsp. olive oil Nutritional Information • ½ medium carrot, chopped • ¼ medium onion, chopped ¼ cup dry lentils (per serving): Calories 406 • ½ medium celery stalk, chopped Total Fat ...................................... Saturated Fat ............................ 8 1 g g • ¼ medium red bell pepper, chopped Cholesterol ................................ 0 mg • 1 dash ground cumin Sodium 693 mg Carbohydrate 66 g • ¼ cup dry quinoa, rinsed • Fiber .......................................... Sugars ......................................... 13 g 6 g • 1 cup low-sodium vegetable broth • Protein 22 g (or chicken broth) ¼ tsp. sea salt

1½ tsp. fresh lemon juice 6 fresh parsley sprigs, finely chopped

• 1. Heat oil in medium saucepan over medium-low heat.

• 2. Add carrot, celery, onion, bell pepper, and cumin; cook, stirring frequently, for 5 minutes, or until tender.

• 3. Add quinoa, lentils, broth, salt, and lemon juice. Bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 15 to 20 minutes, or until liquid has evaporated and lentils are tender.

• 4. Fluff with a fork; garnish with parsley and serve.

CHOCO-PEANUT

CHEESECAKE

• 1 cup unsweetened almond milk • 1 scoop Chocolate Shakeology • ¼ cup nonfat ricotta cheese • ¼ cup nonfat plain yogurt • 4 tsp. all-natural peanut butter • 1 cup ice

(Makes 1 serving)

1. Place almond milk, Shakeology, ricotta cheese, yogurt, peanut butter, and ice in blender; cover. Blend until smooth.

Nutritional Information

(per serving)

 Calories 397 Total Fat 15 g Saturated Fat ............................ 2 26 g Cholesterol mg Sodium 436 mg Carbohydrate 33 g Fiber ............................................. 5 g Sugars 16 g Protein 32 g

“THERE’S THIS SHAKE THAT CAN LITERALLY CHANGE YOUR LIFE. TRY SHAKEOLOGY FOR A MONTH. IF YOU DON’T FEEL THE DIFFERENCE, YOU GET YOUR MONEY BACK.”

—Carl Daikeler, CEO, Beachbody ®

# SNACKS

APPROX. 100 & 150 CALORIES

# 100-CALORIE SNACKS

Yogurt and Melon

½ cup nonfat plain yogurt with ½ cup melon cubes (or melon balls) and 1 tsp. raw honey.

Rice Cake with Turkey and Cheese

1 multigrain rice cake topped with 1 oz. deli-sliced low-sodium, nitrite-free turkey breast, and ½ oz. sliced provolone cheese.

Handful of Nuts

• 7 raw walnut halves

(or 12 to 15 raw almonds).

Vegetables and Hummus

• 3 Tbsp. prepared hummus with ½ medium

cucumber (sliced), and 1 medium zucchini (sliced).

Sesame Edamame

½ cup steamed shelled edamame topped with 2 tsp. rice vinegar, ½ tsp. sesame seeds, and 3 fresh cilantro sprigs (chopped).

Popcorn with Raisins

1½ cups air-popped popcorn with 2 Tbsp. raisins.

Celery, Nut Butter, and Raisins

1 medium celery stalk topped with 2 tsp. all-natural peanut butter and 6 raisins.

Ginger Mocha Iced Latte

¼ cup nonfat milk, ¼ cup brewed unsweetened coffee, ½ scoop Chocolate Shakeology, 1 thin slice peeled ginger (chopped), and 1 cup ice, blended in a blender until smooth.

# 100-CALORIE SNACK

AGUA FRESCA SHAKEOLOGY

(Makes 1 serving)

• ¾ cup water (or club soda) • ½ medium cucumber, peeled, chopped • ½ scoop Strawberry Shakeology • 1 Tbsp. fresh lime juice • 1 tsp. pure maple syrup or raw honey • ½ cup ice

1. Place water, cucumber, Shakeology, lime juice, maple syrup, and ice in blender; cover. Blend until smooth.

Nutritional Information

(per serving)

 Calories 98 Total Fat ...................................... 1 g Saturated Fat ............................ 0 g Cholesterol ................................ 3 mg Sodium 62 mg Carbohydrate 15 g Fiber ............................................. 2 g Sugars 10 g Protein ......................................... 9 g

# 150-CALORIE SNACK

CANTALOUPE CREME SHAKEOLOGY

(Makes 1 serving)

• ½ cup cubed cantaloupe • 1 cup water • 1 scoop Vanilla Shakeology • 1 cup ice

1. Place cantaloupe, water, Shakeology, and ice in blender; cover. Blend until smooth.

Nutritional Information

(per serving)

 Calories .................................157 Total Fat ...................................... 2 g Saturated Fat ............................ 0 g Cholesterol ................................ 5 mg Sodium 228 mg Carbohydrate 21 g Fiber ............................................. 4 g Sugars 13 g Protein ...................................... 17 g

# 150-CALORIE SNACKS

Baked Sweet Potato

• 1 medium sweet potato, baked at 450° F

until fork-tender, seasoned with 1 tsp. extra-virgin olive oil and ¼ tsp. sea salt.

1½ cups cherry tomatoes (halved) and

• 1 medium cucumber (coarsely chopped),

topped with 2 tsp. extra-virgin olive oil and

• 1 Tbsp. vinegar, and seasoned with sea

salt and ground black pepper to taste.
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Apple and Almond Butter

• 1 medium apple with 2 tsp. all-natural almond butter.

Mediterranean Deviled Eggs

• 2 hard-boiled eggs (cut in half, yolks

discarded), ﬁlled with 4 Tbsp. prepared hummus (1 Tbsp. in each egg half) and

sprinkled with paprika.

¼ sliced avocado topped with citrus vinaigrette (1 Tbsp. 100% orange juice, 2 tsp. fresh lemon juice, ½ tsp. raw honey, ½ tsp. Dijon mustard, and 1 tsp. extra- virgin olive oil).

Double Strawberry Citrus Smoothie

½ cup 100% orange juice, 2 tsp. fresh lemon juice, ½ scoop Tropical Strawberry Vegan Shakeology, 5 medium strawberries, and 1 cup ice, blended in a blender until smooth.

Greek Yogurt, Apples, and Walnuts

½ cup nonfat plain Greek yogurt topped with ½ medium apple (cored, chopped),

• 1 Tbsp. raw walnuts (chopped), and ½ tsp. raw honey.

Spiced Apple and Cottage Cheese

½ cup low-fat cottage cheese topped

with ²⁄ ³ cup unsweetened applesauce,

• 1 dash ground cinnamon, and 1 dash ground nutmeg.

Michi’s Ladder is a guideline for healthy nutrition. The higher up on the list you eat, the better off you’ll be. We’ve also provided details as to whether these foods are good sources of Protein (P), Carbohydrates (C), or Fat (F). You’ll notice that tiers 4 and 5 don’t contain this information—that’s because these foods aren’t healthy, so you shouldn’t look to them for nutrition. They’re “treats.” Finally, if a food has an asterisk (*) before it, that means we consider it a nutrient-rich superfood.

 TIER 1 – PIOUS TIER 2 – HAPPY TIER 3 – SWISS TIER 4 – DODGY TIER 5 – NEWBURG

# TIER 1

THE PIOUS TIER

These foods should make up the bulk of your diet. You’d be hard-pressed to overeat these foods. They’re also great choices to add if you’re just not feeling full with your regular eating plan.

Anchovies, fresh – PF Apples, with skin – C Apricots – C Artichokes, without sauce – PC Arugula – C Beets – C Berries, misc. – C * Blueberries – C Bok choy – C Boysenberries – C * Broccoli – C Broths, veggie, chicken, etc., low-sodium – FC Brussels sprouts – C * Cabbage – C Carrots – C Cauliﬂower – C Celery – C Chard – C Cherries – C Citrus, misc. – C Collard greens – C Cucumbers – C Egg whites – P Endive – C Eggplant – C

*

Garlic – C Ginger – C * Grapefruit – C Grapes – C Herbs Kale – C Kiwifruit – C Lemon – C Lettuce (not iceberg) – C Lime – C Melon – C Mushrooms – C Mustard – C Nectarines – C Onions – C Oranges – C Peaches – C Pears, with skin – C Peppers – C Pineapples – C Plums – C Pomegranates – C Radishes – C Raspberries – C * Salmon, wild-caught, Alaskan – PF Salsa, natural, no sugar or oil – C

*

*

*

* Sardines, fresh or in spring water – PF Seaweed – C Snap peas – PC * Spinach – C Squash – C Strawberries – C String beans – PC * Tea, green or black, no sugar Tomatoes – P * Vinegar * Water, ﬂat or sparkling Yogurt, nonfat or low-fat, plain – PC Zucchini – C

# TIER 2

THE HAPPY TIER

More essential, nutritious foods to ﬁll your plate. Plenty of superfoods here, too, but exercise a little restraint. They can be more caloric and/or less beneﬁcial than items in the Pious Tier, so it’s possible to overindulge.

Amaranth – PC Apples, skinless – C Applesauce, no sugar added – C * Avocados – F Bananas – C Barley – C Beans – PFC Buffalo (bison) – P * Chia seeds – PC Chicken breast, boneless, skinless – P Chickpeas – PC Coconut meat – F Coconut water, plain – C Coffee, black Corn on the cob – C Cottage cheese, low-fat – PF Cream cheese, nonfat or low-fat – P Dates – C Eggs, whole – PF Figs – C Fish (other than fresh anchovies, wild-caught

Alaskan salmon, fresh sardines, or water-packed sardines) – PF * Flaxseed – F Fruit, dried – C Granola, raw, no sugar – PFC * Hempseed – F Hummus – PFC Juice, fresh-squeezed w/pulp, no sugar – C Lentils – PFC Mangoes – C Milk, nonfat or low-fat – PFC Muesli, raw, no sugar – PFC Nut butters, raw – PF Nuts, raw – PF Oatmeal, old-fashioned or steel-cut, unﬂavored, no sugar – PC * Olive oil – F Olives – F Papayas – C Peas – PC Plantains (not fried) – C

*

Popcorn, plain, air-popped – FC Potatoes, baked or boiled – C * Quinoa – PC Raisins – C Refried beans, nonfat – PC Rice, brown – PC * Seeds, raw – PF Seitan – PFC Shellﬁsh, including shrimp – P Spelt – PC Squid – P Sushi and sashimi (not hand rolls) – PFC Sweet potatoes – C Tahini – PF Tempeh – PFC Tofu – PFC Tomato sauce, no sugar – C Tuna, albacore – PF Turkey breast, boneless, skinless – P Venison – P Yams – C

# TIER 3

THE SWISS TIER

Consider these foods neutrally beneﬁcial. They can serve a purpose in a healthy diet, but they don’t need to be staples. Don’t eat too much of them, because more from tier 3 means less from tiers 1 and 2.

Almond milk – PFC Bagels, whole-grain – C Beef, ground, extra-lean, 95% lean – PF Beef, tenderloin, 90 to 93% lean – PF Beer – C Bread, whole-grain – FC Butter, unsalted – F Canadian bacon (nitrate-free) – PF Cereal, whole-grain (low sugar) – PFC Cheese (low-fat and full fat) – PF Chicken and turkey, ground, 95% lean – PF Chicken and turkey, dark meat, skinless – PF Chocolate, dark – FC Coconut milk, canned – F Couscous – PFC Crackers, whole-grain – FC Flour, whole-grain (wheat, buckwheat, rice, etc.) – C

Flour, “alternative” (coconut, almond, quinoa, etc.) – PCF Ham (nitrate-free) – PF Honey – C Jerky, turkey (nitrate-free) – P Ketchup – C Lettuce, iceberg – C Lunch meat, lean, low-sodium (nitrate-free) – P Maple syrup, pure – C Mayonnaise, organic – F Molasses – C Pancakes, buckwheat – C Pasta, whole-grain – C Pickles – C Pork tenderloin – PF Rice cakes – C Rice milk – C Rice, white – C Sauerkraut – C Sausage, nitrate-free, low-sodium – PF Soy milk – PFC

Soy nuts – PFC Soy sauce Stevia Sugar alcohols (anything ending in -tol) – C Sunﬂower oil – F Sushi, hand rolls – PFC Tortillas, whole wheat or corn – FC Tuna, canned – PF Turkey bacon (nitrate-free) – PF Veal – PF Veggie patty – PFC Wine, red – C Wine, white – C

# TIER 4

THE DODGY TIER

Not much good about these foods, but in moderation, they shouldn’t be deal-breakers. You may notice how many American staples populate this tier. Maybe that’s part of the reason the U.S. has become such a chubby nation.

Applesauce (sugar added) Bacon Bagels, reﬁned-ﬂour Beef, ground, less than 80% lean Bread, reﬁned-ﬂour Broths, full sodium Butter, salted Canadian bacon Duck, boneless, skinless Fowl, with skin Frozen fruit bar Fruit, dried, sugar added Ham

Jam or marmalade, no sugar added Jerky (beef, pork, or venison) Lamb Lasagna Macaroni and cheese Meat loaf Nut butter, processed, roasted, or with additives Nuts, salted or roasted Oatmeal, ﬂavored and/or instant Pancakes Pasta, reﬁned-ﬂour

Pizza (from restaurant) Pretzels Sauce, processed (steak sauce, etc.) Sausage Soup, canned Sports drinks (Tier 2, if playing sports) Tortillas, reﬁned-ﬂour Yogurt, frozen

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# TIER 5

THE NEWBURG TIER

Named in honor of the heart attack–inducing lobster dish, this tier is ﬁlled with foods that can make your health—not to mention your diet—take a turn for the worse. Avoid these foods as best you can.

Alcohol, hard liquor Artiﬁcial sweeteners (sucralose, aspartame, saccharine, etc.) Baked beans “Breaded” foods Candy Canola oil Cereal, processed, with sugar Chicken, buffalo wings, nuggets, tenders Chips Coffeehouse drinks (even the “skinny” ones) Cookies Crackers, reﬁned-ﬂour Creamed veggies Creamer, nondairy Croutons Doughnuts Energy drinks Fish, fried Flour, reﬁned French fries

Fried anything Graham crackers Gravy Hamburger, fast-food High-fructose corn syrup Hot dogs Hydrogenated fats (and foods that contain them, like processed baked goods) Ice cream (even sugar- free and fat-free) Jell-O ® Jellies and jams with added sugar Juice, from concentrate and/or with sugar added Lobster Newburg Lunch meat, processed (bologna, salami, etc.) Margarine Mufﬁns Nachos Onion rings, fried, breaded Pastries

Pies Popcorn, w/salt and butter Pudding Refried beans, w/lard Salad dressing, bottled or commercial Sherbet Soft drinks, diet (read the studies) Soft drinks, w/sugar Soybean oil Sugar, reﬁned Sweet-and-sour sauce Syrup, reﬁned

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## LET’S BE STRONG TOGETHER

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10 WAYS TEAMBEACHBODY.COM HELPS YOU SUCCEED AT P 90 :

• 1 Personalized online meal plans based on your individual goals.

• 2 Diet and workout advice from fitness and nutrition experts.

• 3 Michi’s Ladder, a simple food-substitution model that helps you differentiate between healthy and unhealthy food choices.

• 4 Nutrition tools, including a Healthy Weight Calculator and Body Fat Calculator.

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Remember, everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies, dietary restrictions, or if you are pregnant or breast feeding, please make sure you consult your medical provider before starting this nutrition plan.