Uzyy PDF

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NUTRITION TO THE
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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, ISSUES WITH BLOOD SUGAR REGULATION, OR IF YOU ARE PREGNANT OR BREAST FEEDING, PLEASE MAKE SURE YOU CONSULT YOUR
MEDICAL PROVIDER BEFORE STARTING THIS NUTRITION PLAN.
© 2014 BEACHBODY, LLC. ALL RIGHTS RESERVED. DISTRIBUTED BY BEACHBODY, LLC, SANTA MONICA, CA 90404. BEACHBODY, LLC IS THE
OWNER OF THE INSANIT Y MA X:30, 3-DAY REFRESH, SHAKEOLOGY, RESULTS AND RECOVERY FORMULA, E&E ENERGY AND ENDURANCE,
BEACHBODY, AND TEAM BEACHBODY TRADEMARKS, AND ALL RELATED DESIGNS, TRADEMARKS, COPYRIGHTS, AND OTHER INTELLECTUAL
PROPERTY. IF YOU ARE A MEMBER OF THE TEAM BEACHBODY ® COMMUNITY, CONTACT YOUR COACH FOR INFORMATION AND SUPPORT, OR
LOG IN AT TEAMBEACHBODY.COM. FOR BEACHBODY ® AND TEAM BEACHBODY CUSTOMER SERVICE, GO TO BEACHBODY.COM. IMINS1104
IRF/SKU: IMINS1104 Pages: 100 Built at: 100%

Round #:
Job Name: 3844_Insanity Max 30 (blitz) Product
Print Collateral - Nutrition Guide
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Inside Back Cover
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DAY: VEG FRUIT PRTN CARB FAT S&D OIL

MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
TOTAL
WATER

MEAL 1
MEAL 2
EVERYONE IS ALWAYS ASKING ME, MEAL 3
WHAT DO I EAT?
MEAL 4
MEAL 5
TOTAL
WATER
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HOW DO I GET RIPPED ABS? DAY: VEG FRUIT PRTN CARB FAT S&D OIL
WHAT’S MY SECRET?
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
TOTAL
WATER

MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
TOTAL
WATER
2

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Brand Team: Max30
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YOU MAY NOT KNOW THIS ABOUT ME,

but I used to be overweight. In fact, I used to be about
50 pounds heavier than I am now. I struggled with my
weight for years, so I have to be diligent about my diet
just like you. Over time I’ve learned that the best thing to
do is to keep it real and keep it simple. I don’t believe in
diets, diet foods, cutting out food groups, cutting carbs,
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or calorie counting. I believe in eating simple, satisfying
foods, and finding balance so you can enjoy a glass of
wine, a burger, or in my case, a bag of peanut M&M’s.
Now, you may find the foods in this guide to be surprisingly
simple, but hopefully in the end you’ll see that reaching
your goal is easier and more enjoyable when you have a
simple solution like this Nutrition to the Max Eating Plan.
—Shaun T

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Brand Team: Max30
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NUTRITION TO THE
INTRODUCTION TO
NUTRITION TO THE MAX isn’t a diet or diet fad. You won’t find any fancy
ingredients, complicated recipes, or strict meal plans to follow each
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day. Nutrition to the Max is based on the concept of PORTION EATING.
Most people don’t know the proper portions they should be eating. Now
you get to eat what you want and create your own meals, but we’re
going to show you the proper portion sizes. If you want eggs and toast
for breakfast, no problem, sweet potatoes or rice with your steak and
salad, you can! This is a simple road map, so you can eat what you
want to eat, but still reach your goals. Most importantly, this guide
will give you the tools you need to be healthy for the rest of your life!

Round #:
Brand Team: Max30
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3 EASY STEPS TO GET STARTED

TABLE OF CONTENTS 06
08 FOOD DIRECTORY
18 BEVERAGES
22 RECIPES
72 SHAKEOLOGY SMOOTHIE BAR
82 DO IT YOURSELF (“D.I.Y.”)
84 OMELET STATION
86 SALAD BAR
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88 DINNER PLATE
90 SAMPLE MEAL PLANS
92 HOW AND WHEN TO ADD OR SUBTRACT FOODS
94 FREQUENTLY ASKED QUESTIONS (FAQ)
98 FOOD TRACKERS

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Brand Team: Max30
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3 EASY STEPS TO GET S

STEP SELECT PLAN A OR PLAN B
The first thing you need to do is determine which plan you’ll be following. It’s simple:
IF YOU WEIGH UNDER < 150 LBS. IF YOU WEIGH OVER > 150 LBS.
YOU SHOULD FOLLOW PLAN A YOU SHOULD FOLLOW PLAN B
STEP REFER TO THE DAILY FOOD CHART
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Once you’ve selected PLAN A or PLAN B, refer to the DAILY FOOD CHARTS listed below.
These charts show you all the food you’re allowed to eat each day and how many servings.
Track your food intake with the daily FOOD TRACKER on pg. 98.
Check off the foods you eat as you go!
At any point over the next 60 days, you can add or subtract food or move from one Eating Plan
to the other. For more information, see HOW AND WHEN TO ADD/SUBTRACT FOODS on pg. 92.
DAILY FOOD CHART
PLAN A (<150 pounds) PLAN B (>150 pounds)

3 VEGGIES 4 VEGGIES
2 FRUITS 3 FRUITS
4 PROTEINS 4 PROTEINS
2 CARBS 3 CARBS
1 HEALTHY FATS 1 HEALTHY FATS
1 SEEDS & DRESSINGS 1 SEEDS & DRESSINGS
2 OILS & NUT BUTTERS 4 OILS & NUT BUTTERS

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Brand Team: Max30
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Trim:
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PS TO GET STARTED
STEP EAT 5 MEALS A DAY
WE SUGGEST YOU EAT 5 MEALS A DAY: BREAKFAST, LUNCH, DINNER, AND TWO SNACKS.
It is 100% up to you to decide how and when you eat, just be sure to spread your food out
throughout the day and have a balance at each meal
Pick your favorite foods and create meals based on your liking and taste, using the
FOOD DIRECTORY starting on pg. 8. This is the list of allowed foods and serving sizes for
each category. If it’s on the list, you can eat it!
If you’re looking for a little more structure, we’ve included a bunch of recipe ideas (pgs. 22–81),
as well as a Do It Yourself “D.I.Y” section (pgs. 82–89) to help get you started.
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* NOTICE HOW EACH GROUP IS COLOR-CODED? If you want to make life easier, use
BEACHBODY’S PORTION CONTROL CONTAINERS to help portion out all of your food.
The containers are color-coded to match this guide and designed to match the portions
listed in the Food Directory. All you have to do is fill up the containers and you’re good to go!
Go to Beachbody.com or TeamBeachbody.com to purchase.

Round #:
Brand Team: Max30
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FOOD DI RE
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Round #:
Brand Team: Max30
Live:
Trim:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
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DI RECTORY
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10 VEGGIES
11 FRUITS
12 PROTEINS
13 CARBS
14 HEALTHY FATS
15 SEEDS & DRESSINGS Note: The foods are listed according to their
nutritional value—the higher up on the list,
the more nutritionally beneficial the food is.
15 OILS & NUT BUTTERS That doesn’t mean you should ignore the
foods lower down—if it’s on the list, you can
16 + FREE ADD-ONS and should eat it! The more variety you have
in your diet, the wider array of nutrients you’ll
17 + SUBSTITUTIONS have in your system.

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
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9-15-2014 10:13
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VEGGIES
VEGGIES Kale, 1 cup cooked or raw

Collard greens, 1 cup cooked or raw
Spinach, 1 cup cooked or raw
Brussels sprouts, 1 cup chopped or 5 medium
Broccoli, 1 cup chopped
Asparagus, 10 large spears
Beets, 2 medium
Tomatoes, 1 cup chopped, 1 cup cherry, or 2 medium
Squash (summer), 1 cup sliced
Winter squash (all varieties), 1 cup cubed
String beans, 1 cup
Peppers, sweet, 1 cup sliced
Carrots, 1 cup sliced or 10 medium baby
Cauliflower, 1 cup chopped
Artichokes, ½ large
Eggplant, ½ medium
Okra, 1 cup
Jicama, 1 cup sliced
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Snow peas, 1 cup
Cabbage, 1 cup chopped
Cucumbers, 1 cup sliced
Celery, 1 cup sliced
Lettuce (NOT iceberg), 1 cup chopped
Mushrooms, 1 cup sliced
Radishes, 1 cup sliced
Onions, 1 cup chopped
Sprouts, 1 cup
If using Portion Control Containers, one serving

should fit in a green container
10

Round #:
Brand Team: Max30
Live:
Trim:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
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9-15-2014 10:13
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FRUITS
FRUITS
Raspberries, 1 cup
Blueberries, 1 cup
Blackberries, 1 cup
Strawberries, 1 cup
Watermelon, 1 cup diced
Cantaloupe, 1 cup diced
Orange, 1 cup sections or 1 medium
Tangerine, 2 small
Apple, 1 cup sliced or 1 small
Apricots, 4 small
Grapefruit, 1 cup sections or ½ large
Cherries, 1 cup
Grapes, 1 cup
Kiwifruit, 2 medium
Mango, 1 cup sliced
Peach, 1 cup sliced or 1 large
Nectarine, 1 cup sliced or 1 large
Pear, 1 cup sliced or 1 large
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Pineapple, 1 cup diced
Banana, ½ large
Papaya, 1 cup diced
Figs, 2 small
Honeydew melon, 1 cup diced
If using Portion Control Containers,

one serving should fit in a
purple container
11

Round #:
Brand Team: Max30
Live:
Trim:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
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PROTEINS
PROTEINS Sardines (fresh or canned in water), 7 medium

Boneless, skinless chicken or turkey breast, ¾ cup diced, cooked
Lean ground chicken or turkey (≥ 93% lean), ¾ cup diced, cooked
Fish, fresh water (catfish, tilapia, trout), ¾ cup flaked, cooked
Fish, cold water, wild caught (cod, salmon, halibut, tuna), ¾ cup flaked, cooked
Game: buffalo (bison, ostrich, venison), ¾ cup diced, cooked
Game: lean ground (≥ 95% lean), ¾ cup diced, cooked
Eggs, 2 large
Egg whites, 8 large
Greek yogurt, ¾ cup plain, 1%
Yogurt, ¾ cup plain, 2%
Shellfish (shrimp, crab, lobster), ¾ cup cooked
Clams, ¾ cup canned, drained
Red meat, extra-lean, ¾ cup diced, cooked
Lean ground red meat (≥ 95% lean), ¾ cup cooked
Tempeh, ¾ cup diced
Tofu, firm, ¾ cup diced
Pork tenderloin, ¾ cup diced, cooked
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Tuna, canned light in water, ¾ cup drained
Turkey slices, low-sodium, fat-free, 6 slices
Ham slices, low-sodium, fat- free, 6 slices
Ricotta cheese, ¾ cup, light
Cottage cheese, ¾ cup, 2%
Protein powder (whey, hemp, rice, pea), 1½ scoops
(approx. 42 g depending on variety)
Veggie burger, 1 medium patty
Turkey bacon (reduced fat), 4 slices
Shakeology, 1 scoop
If using Portion Control Containers,, one serving

should fit in a red container
12

Round #:
Brand Team: Max30
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Trim:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
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9-15-2014 10:13
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CARBS
CARBS
Sweet potato, ½ cup diced
Yams, ½ cup diced
Quinoa, ½ cup cooked
Beans (kidney, black, garbanzo, white, lima, etc.),
½ cup cooked, drained
Lentils, ½ cup cooked, drained
Edamame, ½ cup shelled
Peas, ½ cup
Refried beans, nonfat, ½ cup
Brown rice, ½ cup cooked
Wild rice, ½ cup cooked
Potato, ½ cup mashed or ½ medium
Corn on the cob, 1 ear
Amaranth, ½ cup cooked
Millet, ½ cup cooked
Buckwheat, ½ cup cooked
Barley, ½ cup cooked
Bulgur, ½ cup cooked
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Oatmeal, steel-cut, ½ cup cooked
Oatmeal, rolled, ½ cup cooked
Pasta, whole-grain, ½ cup cooked
Couscous, whole wheat, ½ cup cooked
Crackers, whole-grain, 8 small crackers
Cereal, whole-grain, low sugar, ½ cup
Bread, whole-grain, 1 slice
Pita bread, whole wheat, 1 small (4-inch)
Waffles, whole-grain, 1 waffle
Pancakes, whole-grain, 1 small (4-inch)
English muffin, whole-grain, ½ muffin
Bagel, whole-grain, ½ small (3-inch)
Tortilla, whole wheat, 1 small (6-inch)
Tortilla, corn, 2 small (6-inch)
Results and Recovery Formula, 1 scoop (½ serving)

should fit in a yellow container
13

Round #:
Brand Team: Max30
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HEALTHY FATS
HEALTHY FATS Avocado, ¼ cup mashed or ¼ medium

Raw nuts:
12 whole almonds
8 whole cashews
10 pecan halves
14 whole peanuts
20 whole pistachios
8 walnut halves
Hummus, ¼ cup
Coconut milk, ¼ cup canned
Feta cheese, ¼ cup crumbled
Goat cheese, ¼ cup crumbled
Mozzarella (low-moisture), ¼ cup shredded
Cheddar, provolone, jack, ¼ cup shredded
Parmesan, ¼ cup shredded
If using Portion Control Containers, one serving

should fit in a blue container
T:10 in
14

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
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SEEDS & DRESSINGS
SEEDS & DRESSINGS

Raw nuts, 2 Tbsp. chopped
Raw seeds (pumpkin, sunflower, sesame), 2 Tbsp.
Flaxseed, 2 Tbsp. ground
Olives, 10 medium olives
Peanuts, 2 Tbsp.
Coconut (unsweetened), 2 Tbsp. shredded
Dressing Recipes (pg. 70)
Balsamic Vinaigrette, 2 Tbsp.
Asian Citrus Vinaigrette, 2 Tbsp.
Lemon Tarragon Vinaigrette, 2 Tbsp.
Creamy Cilantro Dressing, 2 Tbsp.
Dijon Vinaigrette, 2 Tbsp.

should fit in an orange container
OILS & NUT BUTTERS
OILS & NUT BUTTERS

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Extra-virgin olive oil, 1 tsp.
Coconut oil, 1 tsp.
Flaxseed oil, 1 tsp.
Walnut oil, 1 tsp.
Pumpkin seed oil, 1 tsp.
Nut butters (peanut, almond, cashew, etc.), 1 tsp.
Seed butters (pumpkin, sunflower, sesame [tahini]), 1 tsp.
One serving is equal to one teaspoon
15

Round #:
Brand Team: Max30
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+ FREE ADD-ONS
+ FREE ADD-ONS These are “free add-ons.” Add them to any

meal. Eat as much of them as you’d like.
Water Bar (pg. 19)

Coffee and Tea Bar (pg. 20)
Lemon and lime juice (not lemonade,
limeade, or margaritas!)
Vinegars
Mustard
Fresh ground horseradish
Herbs (fresh and dry)
Spices (except salt)
Garlic
Ginger
Hot sauce (only Tabasco or Mexican hot sauces
that contain little to no salt or sugar)
Flavor extracts (pure vanilla, peppermint, almond, etc.)
Cinnamon
Seasoning Mixes (pg. 66)
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All-Purpose Spice Mix
Southwestern Spice Mix
Mediterranean Spice Mix
Cajun Spice Mix
Italian Spice Mix
16

Round #:
Brand Team: Max30
Live:
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7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
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9-15-2014 10:13
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Trade Gothic (Bold Condensed No. 20, Medium, Bold, Bold
Creative Director David Coleman ❏ INITIAL ❏ INITIAL No. 2, Condensed No. 18), Zapf Dingbats (Regular) Colors:
Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL w1.psd (CMYK; 292 ppi; 102.66%), circle_red_w1.psd
(CMYK; 8000 ppi; 3.75%)
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+ SUBSTITUTIONS
+ SUBSTITUTIONS
THREE TIMES A WEEK ONLY, you can replace
one portion of carbs with a beverage or snack
from the list below.
BEVERAGES
Milk, cow’s, nonfat, or 1%, 1 cup
Soy milk
unsweetened, 1 cup
sweetened, ¾ cup
Almond milk
unsweetened, 2 cups
sweetened, 1 cup
Rice milk, original or
unsweetened vanilla, 6 fl oz
Coconut water, 2 cups
Coconut milk beverage
(from a carton, not canned!)
unsweetened, 1½ cups
sweetened, 1 cup
Fresh fruit juices, 8 fl oz
Wine, 4 fl oz
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Vodka or alcohol, 1 fl oz
SNACKS
Chocolate, dark, ½ oz
Potato chips, plain kettle, 10 chips
Tortilla chips, plain corn, 10 chips
Popcorn (air popped), 3 cups
Pretzels, 1 oz
Chocolate-covered almonds, 5 pieces
Frozen yogurt, 2⁄3 cup
17

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Live:
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7 in x 10 in
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9-15-2014 10:13
AM
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Creative Director David Coleman ❏ INITIAL ❏ INITIAL Condensed No. 18), Zapf Dingbats (Regular) Colors:
Black
(CMYK; 8000 ppi; 3.75%)
T:7 in
BEVERAGES
What you drink can be as important as what you eat.
Don’t be fooled and think that liquids don’t have calories.
Making poor beverage decisions can sabotage the perfect
plan. Sodas, juices, and alcoholic beverages are filled
with calories and sugar, but even the ones that claim to
be healthy often are not!
WATER
We can’t say enough about pure, simple water.
It’s essential to your health and wellness, helps
keep your organs functioning, helps digestion and
T:10 in
weight loss, it keeps you full, it even gives you
great skin. And it’s especially critical you drink
enough with a program like INSANITY MAX:30™.
1. Drink 2 glasses of water every morning

and keep on going throughout the
day. You’ll be amazed how much better
you feel and function.
2. Try and drink your body weight,
divided by two, in ounces. So if you weigh
150 pounds—that’s 150 divided by
2 = 75. 75 ounces might sound like a
lot but, once you get used to it, it’s easy.
A glass is 8 oz (size of a small coffee
cup), so aim to the max or at least
64 ounces a day!
3. Check out the Water Bar on the next page.
18

Round #:
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Trade Gothic (Medium, Bold Condensed No. 20, Bold No. 2,
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Condensed No. 18), Minion Pro (Regular) Colors:
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL w3.psd (CMYK; 300 ppi; 100%), circle_red_w1.psd (CMYK;
T:7 in
BEVERAGES
BEACHBODY WATER BAR ®
STEP 1 SHAUN T FAVORITES:
PICK YOUR WATER CUCUMBER MINT: ice water, cucumber slices,

mint leaves
Flat water SPARKLING CITRUS COOLER: sparkling water,
Sparkling water lemon wedge, lime wedge, 2 orange slices
(make sure it has no calories “LEMONADE”: ice water, lemon wedge, stevia
or artificial sweeteners) LEMON GINGER: ice water or sparkling water,
lemon wedge (squeeze the lemon into the
STEP 2 water), ½ tsp. ginger
KICK IT UP! RASPBERRY LIME ICE: fill an ice cube tray

with water, muddled fresh raspberries, and a
FRUITS/VEGGIES splash of lime juice, then freeze!
Lemon wedges
Lime wedges
T:10 in
Orange slices
Strawberry slices
Kiwi slices
Cucumber slices
Frozen grapes
Watermelon cubes
HERBS
Mint leaves
Basil
Grated ginger
Rosemary
EXTRAS
Crushed ice
Ice cubes
19

Round #:
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Minion Pro (Regular), Trade Gothic (Bold Condensed No.
Creative Director David Coleman ❏ INITIAL ❏ INITIAL 20, Medium, Condensed No. 18, Bold No. 2) Colors:
Black
(CMYK; 8000 ppi; 3.75%)
T:7 in
COFFEE AND TEA

NEWS ALERT!
Tea and coffee aren’t bad for you, provided you’re caffeine tolerant.
• They’re both filled with antioxidants, which reduce symptoms of stress.
• They’re thermogenic, meaning they promote fat burning.
• They have no calories as long as you don’t load them with cream and sugar!
• See Coffee and Tea Bar below!
COFFEE AND TEA BAR

Ideally, you’d drink your coffee black as midnight on a moonless night.
If not, here are some guidelines.
LIST A LIST B LIST C

UNLIMITED USE 1–2 TIMES A DAY! AVOID IT!
T:10 in
Cinnamon 1 tablespoon low-/nonfat milk Cream
Lemon 1 teaspoon raw sugar, honey, Half-and-half

molasses, maple syrup, agave
Pumpkin spice syrup, stevia Nondairy creamer
Nutmeg Lots o’ sugar
Artificial sweeteners
Flavored syrups (such as
caramel, vanilla, hazelnut)
Chocolate syrup
Anything else you wonder about.
If you think it might be bad, it
probably is.
20

Round #:
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Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL 173876490_high_w2.psd (CMYK; 445 ppi; 67.33%), circle_
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL red_w1.psd (CMYK; 8000 ppi; 3.75%)
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BEVERAGES TO AVOID
BEVERAGES
ALCOHOL SPORTS DRINKS
DON’T DO IT! Given you’re on a Our rule of thumb is that if you find it in
high-intensity exercise program with a can or bottle in your local convenience
great results on your mind, why would store, it’s typically not good for you.
you want to sabotage your results? They are loaded with sugar and chemicals,
The first and easiest thing to abstain caffeine, and who knows what else.
from would be alcohol; they are empty
calories and simply not good for you.
If you give in to temptation and really

want a drink, consider that 1 beer or
glass of wine is 2 YELLOW portions, HOWEVER . . .
T:10 in
then ask yourself if you really want to
If you’re looking for a little energy to
waste all of that hard work on a drink.
get you through your workout that won’t
interfere with your results, check out our
E&E Energy and Endurance® formula—
be sure to take it before your workout.
SODA AND JUICE And if you’re feeling a little sore and

need a little help with recovery, check
Steer clear of fruit juices and sodas. out Results and Recovery Formula®,
They are loaded with sugar, chemicals, which can be consumed immediately
and empty calories. And just because following your workout.
it says diet or has no calories doesn’t
mean it’s good for you. The truth
is—you simply don’t need it.
21

Round #:
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6.4 in x 9.4 in
7 in x 10 in
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Printed at:
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9-15-2014 10:13
AM
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Creative Director David Coleman ❏ INITIAL ❏ INITIAL 20, Medium, Bold No. 2, Condensed No. 18) Colors:
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL I30_FitGuideSpread4_w1.psd (CMYK; 292 ppi; 102.66%),
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL 173876490_high_w2.psd (CMYK; 445 ppi; 67.33%), P90X_
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL SUP_Results and Recovery Formula.psd (CMYK; 1035 ppi;
28.96%), 21DF_FOOD_WINE__417_w1.psd (CMYK; 3331
Research & Development N/A ❏ INITIAL ❏ INITIAL ppi, -3332 ppi; 9.01%, -9.01%), 117629835_super_w1.psd
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL (CMYK; 3191 ppi; 9.4%), 183782296_super_w2.psd (CMYK; Buyer INITIAL Apprvd ❏
Product Development Lara Ross/Allie E. ❏ INITIAL ❏ INITIAL 3548 ppi; 8.45%), EnE_MG_0006_w5_GRACoL.psd (CMYK; Sourcer INITIAL Apprvd ❏
Business Approval Keith Queen ❏ INITIAL ❏ INITIAL 1454 ppi; 16.5%), circle_red_w1.psd (CMYK; 8000 ppi;
3.75%) Final Delivery Color Profile:
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RECIP
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22

Round #:
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3844_InsanityMax30_NutritionGuide_24_25_COMP_
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL w2.psd (CMYK; 300 ppi; 100%), circle_red_w1.psd (CMYK;
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL 8000 ppi; 3.75%)
T:7 in
ECIPES
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Here are a variety of simple, healthy recipes designed
to work perfectly with the various food groups.
Don’t forget to check out the D.I.Y. Bar!
23

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Trade Gothic (Bold No. 2, Bold Condensed No. 20,
Black
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BREAK FA
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24

Round #:
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Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL w4.psd (CMYK; 300 ppi; 100%), circle_white_w1.psd
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Copywriter N/A ❏ INITIAL ❏ INITIAL (CMYK; 7990 ppi; 3.75%)
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AK FAST
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26 SPINACH AND ONION SCRAMBLE
27 SOUTHWESTERN HARD-BOILED EGGS
29 CINNAMON OATMEAL WITH ALMONDS
29 WESTERN OMELET
30 MUSHROOM AND TURKEY OMELET
31 “HERBS & SPICES” SCRAMBLED EGGS
25

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Creative Director David Coleman ❏ INITIAL ❏ INITIAL 20, Medium, Condensed No. 18) Colors:
Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL 5872 ppi; 5.11%), circle_white_w1.psd (CMYK; 7990 ppi;
3.75%)
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SPINACH AND ONION SCRAMBLE (Makes 1 serving)
TOTAL: 1 PROTEIN 1 VEGGIE 1 OIL & NUT BUTTER
1 large egg
4 large egg whites
1 pinch sea salt
1 pinch ground black pepper
1 tsp. olive oil
½ cup fresh baby spinach
½ cup chopped onion
1. Combine egg, egg whites, salt, and pepper in a medium bowl; whisk to blend. Set aside.
2. Heat oil in medium nonstick skillet over medium-low heat.
3. Add spinach and onion; cook, stirring frequently, for 2 to 3 minutes.
4. Add egg mixture; cook, stirring frequently, for 2 to 3 minutes, or until eggs are cooked through.
26

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9-15-2014 10:13
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Creative Director David Coleman ❏ INITIAL ❏ INITIAL 20, Condensed No. 18 Oblique, Condensed No. 18, Bold No. Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL 2, Medium), Zapf Dingbats (Regular) Cyan, Magenta, Yellow,
Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL I30_EggScrambleSpinachOnion_0398_w1.psd (CMYK; 539
ppi, 538 ppi; 55.66%, 55.67%), circle_red_w1.psd (CMYK;
Research & Development N/A ❏ INITIAL ❏ INITIAL 8000 ppi; 3.75%)
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BREAKFAST
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SOUTHWESTERN HARD-BOILED EGGS (Makes 1 serving)
TOTAL: 1 PROTEIN
2 large eggs
Cold water
Southwestern Spice Mix (to taste) (pg. 66)
1. Place eggs in saucepan and add cold water to cover eggs by one inch.
2. Bring water just to a boil over high heat. Remove from heat, cover, and let stand for 12 minutes.
3. Remove from hot water and serve warm or rinse in cold water until cool.
4. Sprinkle eggs with the Southwestern Spice Mix.
27

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Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL egg_07_w1.psd (CMYK; 525 ppi, 525 ppi; 57.11%, 57.12%),
PYO_PiYOSet-07-4_w1.psd (CMYK; 300 ppi; 100%), circle_
Research & Development N/A ❏ INITIAL ❏ INITIAL red_w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
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28

Round #:
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Trade Gothic (Condensed No. 18)
BBL_Oatmeal_103331_w1.psd (CMYK; 389 ppi, 389 ppi;
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL 76.95%, 76.96%), I30_OmeletteWestern_0452_w1.psd
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL (CMYK; 649 ppi, 649 ppi; 46.21%, 46.22%), circle_red_
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
BREAKFAST
CINNAMON OATMEAL WITH ALMONDS (Makes 1 serving)
TOTAL: 1 CARBS 1 HEALTHY FATS
½ cup cooked steel-cut oats

1 dash ground cinnamon
2 Tbsp. raw almonds, chopped or slivered
1. Place oats in a medium cereal bowl.

2. Add cinnamon and almonds; mix well.
T:10 in
WESTERN OMELET (Makes 1 serving)
1 large egg
4 large egg whites
1 tsp. olive oil
¼ cup sliced bell pepper
¼ cup sliced onion
½ cup sliced mushrooms
¼ cup sliced tomatoes
3 slices low-sodium, fat-free ham, chopped (1½ oz)
¼ medium avocado, sliced
1. Combine egg and egg whites in a small bowl; whisk to blend. Set aside.
3. Add bell pepper, onion, and mushrooms; cook, stirring frequently, for 3 to 5 minutes,
or until mushrooms begin to release their liquid.
4. Add eggs. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath;
cook for 2 to 3 minutes, or until almost set.
5. Add tomatoes and ham; cook for 1 minute.
6. Gently fold in half; top with avocado.
29

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Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL PYO_PiYOSet-07-4_w1.psd (CMYK; 300 ppi; 100%), circle_
red_w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
T:10 in
MUSHROOM AND TURKEY OMELET (Makes 1 serving)
1 large egg
4 large egg whites
1 tsp. olive oil
1 cup sliced mushrooms
2 slices low-sodium, nitrite-free, reduced-fat turkey bacon, chopped
1 fresh thyme sprig, leaves removed, stem discarded (for garnish; optional)
1. Combine egg and egg whites in a small bowl; whisk to blend. Set aside.
3. Add mushrooms and turkey bacon; cook, stirring frequently, for 2 to 4 minutes or until mushrooms
begin to release their liquid.
4. Add eggs. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath; cook for 3 to 4
minutes, or until heated through.
5. Gently fold in half.
6. Garnish with thyme if desired.
30

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Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL I30_OmeletteMushroomTurkey_0430_w1.psd (CMYK; 714
ppi, 714 ppi; 41.96%, 41.97%), circle_red_w1.psd (CMYK;
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BREAKFAST
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“HERBS & SPICES” SCRAMBLED EGGS (Makes 1 serving)
TOTAL: 1 PROTEIN
2 large eggs, lightly beaten

Nonstick cooking spray
All-Purpose Spice Mix (pg. 66)
1. Heat nonstick skillet lightly coated with spray over medium-low heat.
2. Add a dash of All-Purpose Spice Mix to eggs before cooking.
3. Add seasoned eggs to skillet; cook, stirring occasionally, for 3 to 5 minutes, or until eggs are set.
31

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Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL Proteins_1197_w1.psd (CMYK; 144 ppi; 208%), PYO_
PiYOSet-07-4_w1.psd (CMYK; 300 ppi; 100%), circle_red_
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LU NC
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34 COBB SALAD
35 TURKEY BURGER WITH AVOCADO, LETTUCE, AND TOMATO
36 MIXED VEGGIE SALAD WITH GRILLED CHICKEN BREAST
36 TUNA GARDEN SALAD
33

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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
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9-15-2014 10:13
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Creative Director David Coleman ❏ INITIAL ❏ INITIAL 20, Condensed No. 18) Colors:
Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL 5872 ppi, 8000 ppi; 5.11%, 3.75%)
T:7 in
T:10 in
COBB SALAD (Makes 1 serving)
TOTAL: 1 PROTEIN 2 VEGGIES 1 HEALTHY FATS 2 OILS & NUT BUTTERS
1 cup chopped dark salad greens (like romaine or red leaf)

¼ cup chopped cucumber
¼ cup chopped cherry tomatoes
¼ cup sliced button mushrooms
¼ cup sliced bell peppers
1 large hard-boiled egg, peeled, cut into quarters
2 slices cooked low-sodium, nitrite-free, reduced-fat turkey bacon, chopped
10 medium black olives
Red wine vinegar (or fresh lemon juice)
1. Place salad greens on a large serving plate.

2. Top with cucumber, tomatoes, mushrooms, bell peppers, egg, bacon, avocado, and olives.
3. Drizzle with vinegar.
34

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9-15-2014 10:13
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Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL I30_CobbSalad_0264_w1.psd (CMYK; 339 ppi, 339 ppi;
88.44%, 88.45%), circle_red_w1.psd (CMYK; 8000 ppi;
Research & Development N/A ❏ INITIAL ❏ INITIAL 3.75%)
T:7 in
LUNCH
T:10 in
TURKEY BURGER WITH AVOCADO, LETTUCE, AND TOMATO (Makes 1 serving)
TOTAL: 1 PROTEIN 1 VEGGIE 1 HEALTHY FATS
7 oz raw 93% lean ground turkey

1 Tbsp. tomato salsa
½ cup romaine lettuce
1 medium tomato, sliced
1. Preheat oven to 375° F. (Or preheat a grill or broiler on high.)

2. Combine turkey and salsa in a medium bowl; mix well. Form into a patty.
3. Bake or grill patty for approximately 6 to 7 minutes on each side, or until no longer pink in the middle.
4. Place lettuce on a serving plate. Top with patty, avocado, and tomato.
35

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Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL I30_TurkeyBurgerAvoTomato_0155_w1.psd (CMYK; 347
ppi, 347 ppi; 86.35%, 86.37%), PYO_PiYOSet-07-4_w1.psd
Research & Development N/A ❏ INITIAL ❏ INITIAL (CMYK; 300 ppi; 100%), circle_red_w1.psd (CMYK; 8000
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL ppi; 3.75%) Buyer INITIAL Apprvd ❏
T:7 in
MIXED VEGGIE SALAD WITH GRILLED CHICKEN BREAST (Makes 1 serving)
TOTAL: 1 PROTEIN 1 VEGGIE 1 HEALTHY FATS 1 OIL & NUT BUTTER
1 cup fresh baby spinach leaves

¾ cup shredded (or chopped) grilled chicken breast, boneless, skinless (about 3.75 oz)
¼ cup chopped tomato
¼ cup sliced cucumber
¼ cup sliced bell pepper
¼ cup sliced button mushrooms
¼ sliced avocado
1 tsp. extra-virgin olive oil
Fresh lemon juice
1. Place spinach in a large serving bowl.

2. Top with chicken, tomato, cucumber, bell pepper, mushrooms, and avocado.
3. Drizzle with oil and lemon juice; toss gently to blend.
T:10 in
TUNA GARDEN SALAD (Makes 1 serving)
TOTAL: 1 PROTEIN 2 VEGGIES 1 OIL & NUT BUTTER
¾ cup canned light tuna in water, drained (approximately 4.5 oz)

1 Tbsp. fresh lemon juice
1 cup romaine (or other dark green) lettuce
¼ cup sliced cucumber
¼ cup sliced red radishes
¼ cup cherry tomatoes, cut in half
¼ cup thinly sliced red onion
Red wine vinegar
1. Combine tuna, oil, and lemon juice; mix well.

2. Place lettuce on a large serving plate.
3. Top with cucumber, radishes, tomatoes, and onion.
4. Top with tuna; drizzle with vinegar.
36

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Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL circle_red_w1.psd (CMYK; 8000 ppi; 3.75%)
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LUNCH
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37

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I30_ChickenBreastGrilledSpinachSalad_0119_w1.psd
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL (CMYK; 614 ppi, 614 ppi; 48.82%, 48.83%), I30_
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL TunaGardenSalad_0245_w1.psd (CMYK; 297 ppi; 100.84%),
T:7 in
DIN NE
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38

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Black
T:7 in
IN NER
T:10 in
40 CUMIN BAKED CHICKEN BREAST
41 MEDITERRANEAN WHITE FISH
43 CITRUS GRILLED STEAK
43 ITALIAN BAKED CHICKEN BREAST
44 DIJON BROILED PORK LOIN
44 POACHED BASIL AND GARLIC SALMON
39

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Black
T:7 in
T:10 in
CUMIN BAKED CHICKEN BREAST (Makes 4 servings)
TOTAL: 1 PROTEIN 1 OIL & NUT BUTTER
4 (7-oz) raw chicken breasts, boneless, skinless

4 tsp. olive oil
1 tsp. ground cumin
1. Preheat oven to 375° F.

2. Place chicken in ovenproof dish.
3. Drizzle with oil. Season with cumin.
4. Bake for 15 to 20 minutes, or until chicken is no longer pink in the middle and juices run clear.
40

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
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Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL INS_FOOD_CitrusChix_0943_w1.psd (CMYK; 346 ppi;
86.7%), circle_red_w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
DINNER
ADD 2 VEGGIES AND 1 CARB TO MAKE A COMPLETE DINNER
T:10 in
MEDITERRANEAN WHITE FISH (Makes 4 servings)
4 (4-oz) raw white fish fillets (such as cod, tilapia, sole, etc.)
4 tsp. olive oil
Mediterranean Spice Mix (pg. 66) or chopped fresh oregano
Fresh lemon to taste; optional
1. Preheat broiler to high.

2. Drizzle with oil. Season with Mediterranean Spice Mix or lemon juice and fresh chopped oregano.
3. Broil fish for about 3 to 5 minutes or until fish is opaque and flakes easily when tested with a fork.
Squeeze fresh lemon before serving.
Cooking Tip:
Cooking times may vary depending on the thickness and weight of the fish.
Cook fish for the following times:
• 4 to 6 oz – 5 to 7 minutes on each side
You can also season fish with lemon or lime juice and dry herbs like dill and basil.
41

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL BBL_Food_ CitrusBakedCod__102805_w2_Max_30_
Guide.psd (CMYK; 417 ppi; 71.79%), PYO_PiYOSet-07-4_
Research & Development N/A ❏ INITIAL ❏ INITIAL w1.psd (CMYK; 300 ppi; 100%), circle_red_w1.psd (CMYK;
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL 8000 ppi; 3.75%) Buyer INITIAL Apprvd ❏
T:7 in
T:10 in
42

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
ChickenPiccata_001_w1.psd (CMYK; 496 ppi, 496 ppi;
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL 60.46%, 60.47%), I30_SteakGrilled_0221_w2.psd (CMYK;
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL 644 ppi, 644 ppi; 46.56%, 46.56%), circle_red_w1.psd
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL (CMYK; 8000 ppi; 3.75%)
T:7 in
DINNER
CITRUS GRILLED STEAK (Makes 4 servings)
½ cup fresh lemon (or lime) juice

½ cup chopped fresh cilantro
4 tsp. olive oil

4 cloves garlic, chopped
4 (6 to 7-oz) raw lean steaks (like filet mignon, sirloin, or flank)
1. Combine lemon juice, cilantro, oil, and garlic in a resealable bag.

2. Add steak; marinate, refrigerated, for 30 minutes to 4 hours.
3. Preheat grill or broiler on high.
4. Grill or broil steak for about 5 to 6 minutes on each side, or until no longer pink in the middle
and steak reaches an internal temperature of about 145–150° F.
Cooking Tip:
Cooking times may vary depending on the thickness and weight of the beef. For medium rare,
cook beef for the following times:
T:10 in
You can also season beef with garlic and fresh or dry herbs like sage,
rosemary, or parsley or any of the seasoning mixes.
ITALIAN BAKED CHICKEN BREAST (Makes 4 servings)
4 (4-oz) raw chicken breasts, boneless, skinless

4 tsp. olive oil
Italian Spice Mix or All-Purpose Spice Mix
(to taste; optional) (pg. 66)

2. Place chicken in ovenproof dish.
3 Drizzle with oil. Season with Italian Spice Mix or All-Purpose Spice Mix (if desired).
4. Bake for 15 to 20 minutes or until chicken is no longer pink in the middle and juices run clear.
Cooking Tip:
Cooking times may vary depending on the thickness and weight of the chicken breasts.
Cook chicken breast for the following times:
• 3 to 6 oz – 15 to 20 minutes
You can also season chicken with lemon or lime juice and dry herbs like oregano, rosemary, and thyme.
43

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Black
T:7 in
DIJON BROILED PORK LOIN (Makes 4 servings)
TOTAL: 1 PROTEIN 2 OILS & NUT BUTTERS
Nonstick cooking spray

1½ lb. raw lean center-cut pork tenderloin
4 tsp. Dijon mustard
4 tsp. whole-grain mustard
4 tsp. olive oil
1. Preheat the broiler on high.

2. Lightly coat broiling pan with spray.
Place pork on broiling pan approximately 5 to 6 inches from the heat.
3. Broil for 16 to 20 minutes, turning every 3 to 4 minutes, until no longer pink in the middle or until
the internal temperature reaches 160° F.
4. While pork is cooking, combine the mustards and oil in a small bowl; mix well.
5. When pork reaches desired doneness, remove from oven,
place it on a serving plate and spread the mustard mixture on top.
6. Allow pork to rest for about 10 minutes before slicing.
T:10 in
POACHED BASIL AND GARLIC SALMON (Makes 4 servings)
TOTAL: 1 PROTEIN
8 cups water
4 (7-oz) raw salmon fillets
½ cup fresh basil (or 2 tsp. dried basil), divided use
Fresh lemon juice
1. Bring water to a boil in a small saucepan over high heat.

2. Sprinkle salmon with ¼ cup basil and garlic; place into boiling water.
Cover immediately and remove from heat. Poach salmon in hot water for 5 to 7 minutes,
or until salmon flakes easily when tested with a fork.
3. Sprinkle salmon with remaining ¼ cup basil and drizzle with lemon juice.
44

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL 2, Medium, Oblique), Zapf Dingbats (Regular) Cyan, Magenta, Yellow,
Black
T:7 in
DINNER
T:10 in
45

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
P9X_Food_Island_Pork_Tenderloin_01_w2.psd
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL (CMYK; 513 ppi; 58.37%), BB_TBF_Food_
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL GrilledLemonSalmon_101845_w1_GRACoL.psd (CMYK;
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL 500 ppi, 500 ppi; 59.98%, 59.98%), PYO_PiYOSet-07-4_
w1.psd (CMYK; 300 ppi; 100%), circle_red_w1.psd (CMYK;
T:7 in
VEG GIE
T:10 in
46

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Black
T:7 in
EG GIES
T:10 in
48 GARLIC AND PARSLEY BRUSSELS SPROUTS
49 SPICED CARROTS
50 SESAME SNOW PEAS
50 ROSEMARY GARLIC MUSHROOMS
53 BROCCOLI STIR-FRY
53 ROASTED CAULIFLOWER MASH
47

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Creative Director David Coleman ❏ INITIAL ❏ INITIAL 20, Medium, Condensed No. 18) Colors:
Black
T:7 in
T:10 in
GARLIC AND PARSLEY BRUSSELS SPROUTS (Makes 4 servings)
TOTAL: 1 VEGGIE
20 medium brussels sprouts, stems removed, washed

4 cloves garlic, finely chopped
¼ cup chopped fresh parsley
½ tsp. sea salt
1. Bring a large saucepan of water to a boil over high heat.

2. Add brussels sprouts. Reduce heat to medium; cook for 3 to 5 minutes,
or until brussels sprouts are tender-crisp.
3. Drain; place in a large serving bowl.
4. Top with garlic and parsley. Season with salt; toss gently to blend.
48

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL I30_BrusselSprouts_0012_w1.psd (CMYK; 662 ppi, 662
ppi; 45.27%, 45.28%), circle_red_w1.psd (CMYK; 8000 ppi;
T:7 in
VEGGIES
T:10 in
SPICED CARROTS (Makes 4 servings)
TOTAL: 1 VEGGIE 1 OIL & NUT BUTTER
4 tsp. extra-virgin coconut oil

4 cups sliced raw carrots
¼ cup water
2 tsp. fresh lemon juice
½ tsp. sea salt
¼ tsp. ground cinnamon
1 dash cayenne pepper (or to taste)
1. Heat oil in a large nonstick skillet over medium heat.

2. Add carrots; cook, stirring occasionally, for 2 minutes.
3. Add water, lemon juice, salt, cinnamon, and cayenne. Bring to a boil.
Reduce heat to medium-low; gently boil, covered, for 5 minutes,
or until carrots are tender and liquid has been reduced.
49

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL I30_CarrotsSpiced_0056_w1.psd (CMYK; 642 ppi, 642 ppi;
46.67%, 46.67%), PYO_PiYOSet-07-4_w1.psd (CMYK; 300
Research & Development N/A ❏ INITIAL ❏ INITIAL ppi; 100%), circle_red_w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
SESAME SNOW PEAS (Makes 4 servings)
4 tsp. sesame oil

4 cups snow peas, ends trimmed
2 green onions, chopped
1-inch slice fresh ginger, peeled, finely chopped
2 Tbsp. reduced-sodium soy sauce
1. Heat oil in large nonstick skillet over medium heat.

2. Add garlic, snow peas, and green onions; cook for 1 minute.
3. Add ginger and soy sauce; cook, stirring frequently, for 2 minutes, or until peas are tender-crisp.
Do not overcook, or peas will become mushy.
4. Serve immediately.
T:10 in
ROSEMARY GARLIC MUSHROOMS (Makes 4 servings)
4 tsp. olive oil

4 cups sliced mushrooms
1 sprig fresh rosemary, leaves removed, stem discarded, finely chopped
½ tsp. sea salt
1. Heat oil in a large nonstick skillet over medium heat.

2. Add garlic and mushrooms; cook, stirring frequently, for 5 minutes, or until juices from the mushrooms
have evaporated and mushrooms are tender.
3. Add rosemary and salt; cook, stirring occasionally, for 2 to 3 minutes.
50

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Bold Condensed No. 20, Condensed No. 18 Oblique, Bold Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL No. 2, Medium), Zapf Dingbats (Regular) Cyan, Magenta, Yellow,
Black
T:7 in
VEGGIES
T:10 in
51

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
I30_MushroomsRosemaryGarlic_0103_w1.psd (CMYK;
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL 677 ppi, 677 ppi; 44.28%, 44.29%), 57308109_super_
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL w2.psd (CMYK; 727 ppi, 727 ppi; 41.23%, 41.24%), PYO_
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL PiYOSet-07-4_w1.psd (CMYK; 300 ppi; 100%), circle_red_
w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
T:10 in
52

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
I30_BroccoliStirFry_0028_w1.psd (CMYK; 647 ppi;
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL 46.32%), 478630091_high_w1.psd (CMYK; 303 ppi; 98.74%),
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL circle_red_w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
VEGGIES
BROCCOLI STIR-FRY (Makes 4 servings)
TOTAL: 1 VEGGIE
Cooking spray
4 cups broccoli
2 tsp. Mediterranean Spice Mix or All-Purpose Spice Mix (pg. 66)
1. Spray medium skillet with cooking spray; heat over medium heat.
2. Combine broccoli and Mediterranean Spice Mix.
3. Cook vegetables in skillet, mixing frequently for 2 to 3 minutes or until tender-crisp.
Cooking Tip:
• Add finely chopped fresh ginger from the Free Add-Ons list to add additional flavor to your vegetables.
T:10 in
ROASTED CAULIFLOWER MASH (Makes 4 servings)
4 cups cauliflower florets, washed, patted dry

4 tsp. olive oil
1 tsp. sea salt
¼ tsp. granulated garlic (optional)
2 Tbsp. low-sodium organic veggie broth

2. Place cauliflower on large baking pan.
3. Drizzle with oil; toss gently to coat. Season with salt and garlic (if desired).
4. Bake, stirring halfway through, for 40 to 45 minutes, or until tender.
5. Place in food processor; add veggie broth. Pulse until smooth.
53

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Bold Condensed No. 20, Condensed No. 18 Oblique, Bold Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL No. 2, Medium), Zapf Dingbats (Regular) Cyan, Magenta, Yellow,
Black
T:7 in
CA RB
T:10 in
54

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
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Black
T:7 in
CA RBS
T:10 in
56 CINNAMON MASHED SWEET POTATO
56 SWEET POTATO FRIES
58 HERBED QUINOA
59 BASIC BROWN RICE
55

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Black
T:7 in
CINNAMON MASHED SWEET POTATO (Makes 4 servings, ½ cup each)
TOTAL: 1 CARBS
2 (9-oz) raw sweet potatoes

Ground cinnamon
Ground black pepper

2. Cover a baking pan with aluminum foil. Set aside.
3. Scrub sweet potatoes and pierce several times with fork. Bake for 35 to 45 minutes, or until tender.
4. Remove sweet potatoes from oven; cool for 15 minutes.
5. Place sweet potato flesh in a medium bowl. Sprinkle with cinnamon and pepper; mash until well mixed.
T:10 in
SWEET POTATO FRIES (Makes 4 servings, ½ cup each)
TOTAL: 1 CARBS 1 OIL & NUT BUTTER
2 (9-oz) medium sweet potatoes, cut into ½-inch strips

4 tsp. olive oil
¼ tsp. ground black pepper
¼ tsp. cayenne pepper

2. Place sweet potato strips in a single layer on baking pan.
3. Drizzle with oil. Sprinkle with black pepper and cayenne pepper.
4. Bake for 30 minutes, turning after 15 minutes. Bake until all sweet potatoes are cooked thoroughly.
56

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Black
T:7 in
CARBS
T:10 in
57

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
sweet potato 20_w3_MAX_30_N_Guide.psd (CMYK; 486
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL ppi; 49.31%), 101934268_high_w2.psd (CMYK; 374 ppi,
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL -375 ppi; 80.09%, -80.09%), PYO_PiYOSet-07-4_w1.psd
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL (CMYK; 300 ppi; 100%), circle_red_w1.psd (CMYK; 8000
ppi; 3.75%)
T:7 in
T:10 in
HERBED QUINOA (Makes 4 servings, ½ cup each)
TOTAL: 1 CARBS
2 cups cooked quinoa

4 tsp. fresh lemon juice
½ cup chopped fresh basil
1 tsp. chopped fresh thyme
4 tsp. chopped parsley
Ground black pepper (to taste; optional)
1. Combine quinoa, lemon juice, basil, thyme, and parsley in a medium bowl; mix well.
2. Season with pepper if desired.
58

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL I30_HerbedQuinoaPlate_0066_w2.psd (CMYK; 358 ppi;
T:7 in
CARBS
T:10 in
BASIC BROWN RICE (Makes 4 servings, ½ cup each)
TOTAL: 1 CARBS
1 cup dry brown rice

2 cups cold water
Sea salt and ground black pepper (to taste; optional)
1. Combine rice, water, salt (if desired), and pepper (if desired) in medium saucepan and bring to
a boil over high heat.
2. Reduce heat to maintain a gentle boil; cook, covered, for 50 minutes.
Keep covered the entire time or rice will not cook evenly.
3. Remove pan from heat and let rice rest, covered, for 10 minutes. Do not remove lid.
4. Fluff with a fork and serve.
Cooking Tip:
• As a convenience, you can cook more rice than you need and store the leftovers in the
refrigerator for up to 4 days.
• For Spanish-style rice, skip the optional sea salt and pepper and use the Southwestern
Spice Mix after it’s cooked.
• Add chopped fresh herbs from the Free Add-Ons list to add flavor and color to your rice.
59

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL BST_FOOD_BrownRice_0053_w3.psd (CMYK; 551 ppi, 550
ppi; 54.44%, 54.45%), PYO_PiYOSet-07-4_w1.psd (CMYK;
Research & Development N/A ❏ INITIAL ❏ INITIAL 300 ppi; 100%), circle_red_w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
EASY SN
T:10 in
60

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
BB_TMT_CucumberTomatoSalad_0175_w4.psd (CMYK;
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL 264 ppi; 113.49%), circle_w1.psd (CMYK; 7990 ppi; 3.75%)
Black
T:7 in
SY SNACKS
T:10 in
62 VANILLA BERRY CUP
63 DEVILED HARD-BOILED EGGS
65 TOMATO AND CUCUMBER SALAD
65 TURKEY ROLL-UPS WITH AVOCADO AND PEPPERS
61

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL BB_TMT_CucumberTomatoSalad_0175_w4.psd (CMYK;
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL 264 ppi; 113.49%), circle_red_w1.psd (CMYK; 5872 ppi;
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL 5.11%), circle_w1.psd (CMYK; 7990 ppi; 3.75%)
T:7 in
T:10 in
VANILLA BERRY CUP (Makes 1 serving)
TOTAL: 1 PROTEIN 1 FRUIT
¾ cup plain 1% Greek yogurt

¼ tsp. pure vanilla extract
½ cup fresh raspberries
½ cup fresh blackberries
1. Combine yogurt and vanilla extract in small bowl; mix well.

2. Top yogurt with raspberries and blackberries.
62

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL T25_YogurtWithBerries_148104_w1.psd (CMYK; 332 ppi;
T:7 in
EASY SNACKS
T:10 in
DEVILED HARD-BOILED EGGS (Makes 1 serving)
TOTAL: 1 PROTEIN
2 hard-boiled eggs, shells removed, sliced in half

Fresh ground black pepper
Paprika
1. Remove yolks from eggs; place in a bowl.

2. Add mustard; mash until well mixed.
3. Place yolks back into egg whites.
4. Sprinkle with pepper and paprika.
63

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL BB_TMT_GreekEggs_0613_w2.psd (CMYK; 390 ppi;
76.87%), PYO_PiYOSet-07-4_w1.psd (CMYK; 300 ppi;
Research & Development N/A ❏ INITIAL ❏ INITIAL 100%), circle_red_w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
T:10 in
64

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
T25_TurkeyPepperAvocadoRoll_148344_w1.psd (CMYK;
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL 430 ppi; 69.75%), BB_TMT_CucumberTomatoSalad_0176_
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL w1.psd (CMYK; 471 ppi, 471 ppi; 63.62%, 63.63%), circle_
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL red_w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
EASY SNACKS
TOMATO AND CUCUMBER SALAD (Makes 1 serving)
1 cup cherry tomatoes, cut in half

1 cup cucumbers, sliced or chopped
¼ tsp. sea salt
2 Tbsp. lemon juice
1. Combine tomatoes and cucumber in medium bowl.

2. Sprinkle with salt.
3. Add olive oil and lemon juice, mix well.
T:10 in
TURKEY ROLL-UPS WITH AVOCADO AND PEPPERS (Makes 1 serving)
TOTAL: 1 PROTEIN 1 VEGGIE 1 HEALTHY FATS
6 slices low-sodium fat-free turkey breast (6 oz)

¼ medium avocado, cut into 6 thin slices
1 medium red bell pepper, cut into 6 slices
1. Top each turkey slice with 1 slice avocado and 1 slice bell pepper; roll.
65

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Live:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
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AM
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Black
T:7 in
SEASONING MIXES
T:10 in
66

Round #:
Brand Team: Max30
Live:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
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21DF_FOOD_PLATE_SEASONING_MIX_323_w6.psd
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL (CMYK; 234 ppi; 127.79%), circle_red_w1.psd (CMYK; 8000
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL ppi; 3.75%)
T:7 in
SEASONING MIXES
Here’s a fast and easy way to bring your savory foods to
life! Just combine these herbs, mix well, and store them
in an airtight container. Use them as a rub for roasting or
grilling chicken, meat, or fish, or use for spicing up ground
chicken, turkey, or beef. You can also use these mixes to
flavor rice, lentils, beans, quinoa, and vegetables.
ALL-PURPOSE SPICE MIX CAJUN SPICE MIX

4 tsp. onion powder 2½ tsp. paprika
2 tsp. garlic powder 1½ tsp. chili powder
2 tsp. mustard powder ¼ tsp. cayenne pepper (or less if
¼ tsp. dried thyme you don’t like it very hot)
¼ tsp. ground black pepper ¼ tsp. ground black pepper
1 tsp. sea salt ¼ tsp. dried oregano

¾ tsp. dried thyme
1 tsp. sea salt
SOUTHWESTERN SPICE MIX
T:10 in
1 Tbsp. chili powder
2 tsp. ground cumin ITALIAN SPICE MIX
1 tsp. coriander 2 Tbsp. dried basil
½ tsp. onion powder 2 Tbsp. dried oregano
½ tsp. garlic powder 2 Tbsp. dried thyme
½ tsp. dried oregano 2 Tbsp. dried marjoram
½ tsp. smoked paprika 1 Tbsp. dried rosemary
1 tsp. sea salt 1 Tbsp. dried sage

1 tsp. sea salt
MEDITERRANEAN SPICE MIX

4 Tbsp. dried parsley, crushed
4 tsp. dried onion flakes
2 tsp. dried basil, crushed
1 tsp. ground oregano
1 tsp. ground thyme
1 tsp. garlic powder
1 tsp. sea salt
67

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL 21DF_FOOD_PLATE_SEASONING_MIX_323_w6.psd
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL (CMYK; 234 ppi; 127.79%), PYO_PiYOSet-07-4_w1.psd
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL (CMYK; 300 ppi; 100%), circle_red_w1.psd (CMYK; 8000
ppi; 3.75%)
T:7 in
SALAD DRESSINGS
Salads are a staple of any healthy
diet. However, that doesn’t mean
you have to be a rabbit, content to
nibble on bland, ol’ greens.
Here are some mouthwatering
dressings that will make your
salad come to life!
T:10 in
BALSAMIC VINAIGRETTE (Makes 8 servings, about 2 Tbsp. each)
TOTAL: 1 SEEDS & DRESSINGS
6 Tbsp. balsamic vinegar

¼ cup fresh lemon juice
1 tsp. raw honey (or pure maple syrup)
6 Tbsp. extra-virgin olive oil
1. Combine vinegar, lemon juice, and honey in a medium bowl; whisk to blend.
2. Stir in mustard; mix well.
3. Slowly add oil while whisking; mix well.
Tip/Serving Suggestion:
Store leftover dressing in a covered container in the refrigerator. If dressing thickens when cold,
hold at room temperature for 30 minutes and stir before serving.
This dressing is wonderful on salads, but also great drizzled over sautéed vegetables, steamed fish,
or grilled chicken and beef.
68

Round #:
Brand Team: Max30
Live:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
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None
9-15-2014 10:13
AM
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Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL 2, Medium) Cyan, Magenta, Yellow,
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL Dressings_0038_w5.psd (CMYK; 435 ppi, -436 ppi; 55.05%,
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL -55.05%), PYO_PiYOSet-07-4_light_w1.psd (CMYK; 300
ppi; 100%), circle_red_w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
SALAD DRESSINGS
T:10 in
ASIAN CITRUS VINAIGRETTE (Makes 6 servings, about 2 Tbsp. each)
¼ cup 100% orange juice

¼ cup rice vinegar
2 Tbsp. reduced-sodium soy sauce
2 tsp. raw honey
½-inch fresh ginger, peeled, finely grated
¼ cup sesame oil
1. Combine orange juice, vinegar, soy sauce, honey, and ginger in a medium bowl; whisk to blend.
This dressing is wonderful on Asian salads or in a stir-fry, but it’s also great drizzled over
grilled chicken, beef, and pork.
69

Round #:
Brand Team: Max30
Live:
Trim:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
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Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL Dressings_0038_w5.psd (CMYK; 435 ppi, -436 ppi; 55.05%,
-55.05%), PYO_PiYOSet-07-4_w1.psd (CMYK; 300 ppi;
T:7 in
T:10 in
LEMON TARRAGON VINAIGRETTE (Makes 6 servings, about 2 Tbsp. each)
¼ cup fresh lemon juice

¼ cup finely chopped shallot
6 fresh tarragon sprigs, leaves removed and chopped, stem discarded
¼ tsp. sea salt
1. Combine lemon juice, shallot, tarragon, mustard, salt, and pepper in a medium bowl; whisk to blend.
This dressing is wonderful on salads, but also great drizzled over sautéed vegetables,
steamed fish, or grilled chicken and beef.
70

Round #:
Brand Team: Max30
Live:
Trim:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
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Black
Copywriter N/A ❏ INITIAL ❏ INITIAL PYO_PiYOSet-07-4_light_w1.psd (CMYK; 300 ppi;
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL 100%), 21DF_FOOD_ORANGE_LEMON_TARRAGON_
DRESSING_317_w1.psd (CMYK; 461 ppi; 65%), circle_red_
Research & Development N/A ❏ INITIAL ❏ INITIAL w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
SALAD DRESSINGS
CREAMY HERB DRESSING (Makes 12 servings, about 2 Tbsp. each)
1 medium avocado, cut into chunks

1½ cups nonfat plain Greek yogurt
4 Tbsp. finely chopped herbs (like tarragon, parsley, mint, or cilantro)
¼ tsp. sea salt
1 dash ground white pepper
1
⁄3 cup extra-virgin olive oil
1. Place avocado, yogurt, herbs, lemon juice, salt, and pepper in a blender; cover. Blend until smooth.
2. Continue blending avocado mixture, slowly adding oil until well blended.
3. Store in the refrigerator, tightly covered, until ready for use.
Store leftover dressing in a covered container in the refrigerator.
This dressing is wonderful on salads, but also great as a dip for raw vegetables.
T:10 in
DIJON VINAIGRETTE (Makes 8 servings, about 2 Tbsp. each)
3 Tbsp. red wine vinegar

3 Tbsp. Dijon mustard
¼ tsp. sea salt
1. Combine vinegar, lemon juice, mustard, garlic, salt, and pepper in a medium bowl; whisk to blend.
This dressing is wonderful on salads, but also great drizzled over sautéed vegetables, steamed fish,
or grilled chicken, beef, and pork.
71

Round #:
Brand Team: Max30
Live:
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6.4 in x 9.4 in
7 in x 10 in
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Black
T:7 in
SHAKE OLO
T:10 in
72

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SHK_4FrostyGlasses_EqualCh-ocVan_w10_w_
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL reflections_BLACK.psd (CMYK; 338 ppi; 103.9%), circle_
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T:7 in
AKE OLOGY
®
T:10 in
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SHK_4FrostyGlasses_EqualCh-ocVan_w10_w_
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL reflections_BLACK.psd (CMYK; 338 ppi; 103.9%), circle_
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T:7 in
T:10 in
74

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SHK_Chocolate_PB_Banana_w3_I30_FoodGuide.psd
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL (CMYK; 517 ppi; 116%), circle_red_w1.psd (CMYK; 8000
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL ppi; 3.75%)
T:7 in
SHAKEOLOGY
STRAIGHT UP (Makes 1 serving)
TOTAL: 1 PROTEIN
1 scoop Strawberry or Tropical Strawberry Vegan Shakeology

1 cup water
1 cup ice
Place Shakeology, water, and ice in blender; cover.

Blend until smooth.
T:10 in
BANANAS YO! (Makes 1 serving)
TOTAL: 1 PROTEIN 2 FRUIT 1 OIL & NUT BUTTER
1 cup water
1 scoop Chocolate Vegan Shakeology
1 tsp. all-natural peanut butter
1 large banana
1 cup ice
Place water, Shakeology, peanut butter, banana, and ice in blender; cover. Blend until smooth.
75

Round #:
Brand Team: Max30
Live:
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7.25 in x 10.25 in
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9-15-2014 10:13
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Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL I30_FitGuideSpread4_w1.psd (CMYK; 292 ppi; 102.66%),
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Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL 8000 ppi; 3.75%) Buyer INITIAL Apprvd ❏
T:7 in
COCO-LOCO (Makes 1 serving)
TOTAL: 1 PROTEIN 1 HEALTHY FATS
1 cup water
½ tsp. coconut extract
1 scoop Vanilla Shakeology
¼ cup mashed avocado
1 cup ice
Place water, coconut extract, Shakeology, avocado, and ice in blender; cover. Blend until smooth.
T:10 in
VANILLA MOCHA (Makes 1 serving)
TOTAL: 1 PROTEIN
1 cup brewed unsweetened coffee, cooled

1 scoop Chocolate Shakeology
½ tsp. pure vanilla extract
1 cup ice
Place coffee, Shakeology, vanilla extract,

and ice in blender; cover. Blend until smooth.
76

Round #:
Brand Team: Max30
Live:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
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9-15-2014 10:13
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Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL Frosty Chocolate Shake_Coffee_NutritionGuide_w2.psd
(CMYK; 977 ppi; 36%), circle_red_w1.psd (CMYK; 8000 ppi;
T:7 in
T:10 in
77

Round #:
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Live:
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None
9-15-2014 10:13
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SHK_MAX30_FitGuideSpread_shakeology on black_
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL coconut1_w2.psd (CMYK; 521 ppi; 115%), circle_red_
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Copywriter N/A ❏ INITIAL ❏ INITIAL w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
T:10 in
78

Round #:
Brand Team: Max30
Live:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
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None
9-15-2014 10:13
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SHK_MAX30_FitGuideSpread_shakeology on black_
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL rasberries w3_FoodGuide.psd (CMYK; 555 ppi; 108%),
Black
T:7 in
SHAKEOLOGY
CHOCO-ALMOND BERRY (Makes 1 serving)
1 cup water
1 tsp. all-natural almond butter
1 cup fresh raspberries
1 cup ice
Place water, Shakeology, almond butter, raspberries, and ice in blender; cover. Blend until smooth.
T:10 in
CHOCOLATE SPICE (Makes 1 serving)
TOTAL: 1 PROTEIN
1 cup water
½ tsp. ground cinnamon
¼ tsp. ground nutmeg
1 cup ice
Place water, Shakeology, cinnamon, nutmeg,

and ice in blender; cover. Blend until smooth.
79

Round #:
Brand Team: Max30
Live:
Trim:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
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None
9-15-2014 10:13
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Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL I30_FitGuideSpread4_w1.psd (CMYK; 292 ppi; 102.66%),
Shakeology_Chocolate Spice_w2.psd (CMYK; 1000 ppi;
T:7 in
PB MAX (SHAUN T’S FAVE) (Makes 1 serving)
TOTAL: 1 PROTEIN 3 OILS & NUT BUTTERS
1 cup water
1 scoop Chocolate Vegan Shakeology
3 tsp. all-natural peanut butter
1 cup ice
Place water, Shakeology, peanut butter, and

ice in blender; cover. Blend until smooth.
T:10 in
BERRY-BANANA (Makes 1 serving)
TOTAL: 1 PROTEIN 1 FRUIT
1 cup water
1 scoop Strawberry or Tropical Strawberry Vegan Shakeology
½ large banana
1 cup ice
Place water, Shakeology, banana, water, and ice in blender; cover. Blend until smooth.
80

Round #:
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Live:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
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Black
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL MAX30_FitGuideSpread_shakeology on Trans_peanut
butter_w2.psd (CMYK; 977 ppi; 36%), circle_red_w1.psd
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T:7 in
T:10 in
81

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SHK_MAX30_FitGuideSpread_recipes_image_
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL strawberry_large_w2.psd (CMYK; 535 ppi; 112%), circle_
Black
T:7 in
DO IT YO UR
T:10 in
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9-15-2014 10:13
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I30_SaladBar0351_w9_GRACoL.psd (CMYK; 355 ppi;
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL 84.32%), circle_red_w1.psd (CMYK; 8000 ppi; 3.75%)
Black
T:7 in
YO URSELF!
T:10 in
We know eating healthy every day isn’t easy.
But this section gives you back control.
Now you can have it your way!
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Trade Gothic (Bold No. 2, Bold Condensed No. 20,
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL I30_SaladBar0351_w9_GRACoL.psd (CMYK; 355 ppi;
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL 84.32%), circle_red_w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
D.I.Y. OMELET STATION

Wake up to a hearty egg breakfast every day with
a customized omelet exactly how you like it!
T:10 in
84

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Live:
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7 in x 10 in
7.25 in x 10.25 in
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9-15-2014 10:13
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Trade Gothic (Medium, Bold Condensed No. 20, Condensed
Creative Director David Coleman ❏ INITIAL ❏ INITIAL No. 18) Colors:
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL I30_WoodenCuttingBoard_0376_w4_GRACoL_COMP_
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL Eggs.psd (CMYK; 491 ppi; 61%), circle_red_w1.psd (CMYK;
T:7 in
INSTRUCTIONS: FOLLOW THE STEPS BELOW. PICK AS MANY INGREDIENTS AS YOU WANT!
And don’t forget to use the tally sheets on pg. 98 to keep track of your portions for the day.
BEAT THE EGGS MAKE YOUR OMELET!

STEP 1
STEP 4
= 1 PROTEIN (Tip: Save the OIL/NUT and use cooking spray instead of oil!)
2 large eggs 1. Heat 1 tsp. oil in medium nonstick skillet over

medium-low heat. [oil = 1 oils & nut butters]
8 egg whites
2. Add vegetables and meat; cook, stirring frequently,
1 large egg + 4 egg whites for 2 to 4 minutes.
3. Add eggs. Do not stir. As eggs set, lift edges, letting
PICK YOUR VEGGIES

uncooked portion flow underneath; cook for 3 to 4
STEP 2
minutes, or until heated through.

= 1 VEGGIES 4. Gently fold in half.
Spinach ¼ cup
ADD A TOPPING
STEP 5
Broccoli ¼ cup chopped
Asparagus ¼ cup = 1 HEALTHY FATS
Tomatoes ¼ cup Avocado ¼ medium
Peppers ¼ cup diced Feta cheese ¼ cup crumbled
Mushrooms ¼ cup sliced Goat cheese ¼ cup crumbled
Onions ¼ cup diced Mozzarella (low-moisture) ¼ cup shredded
T:10 in
Cheddar, provolone, jack ¼ cup shredded
ADD MORE PROTEIN

STEP 3
Parmesan ¼ cup shredded
= 1 PROTEIN
BREAKFAST SANDWICH?
STEP 6
Chicken or turkey breast ½ cup diced,

(boneless, skinless) cooked
Turkey slices, low-sodium, = 1 CARBS
3 slices
fat-free Bread, whole-grain 1 slice
Ham slices, low-sodium,
3 slices Pita bread, whole wheat 1 small (4-inch)
fat-free
Turkey bacon (reduced fat) 2 slices English muffin, whole-grain ½ muffin
Bagel, whole-grain ½ small (3-inch)
Tortilla, whole wheat 1 small (6-inch)
Tortilla, corn 2 small (6-inch)
Just toast your bread, pile your eggs on top, and enjoy!
85

Round #:
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Live:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
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Creative Director David Coleman ❏ INITIAL ❏ INITIAL 20, Condensed No. 18, Medium, Condensed No. 18 Oblique), Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Zapf Dingbats (Regular) Cyan, Magenta, Yellow,
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL I30_EggScrambleSpinachOnion_0406_w3_GRACoL_
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL simplelayers.psd (CMYK; 879 ppi, -880 ppi; 34.11%,
-34.11%), circle_red_w1.psd (CMYK; 8000 ppi; 3.75%)
T:7 in
D.I.Y. SALAD BAR

Have your salad your way, at home, at a restaurant, or at a salad bar!
T:10 in
86

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7 in x 10 in
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Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL I30_WoodenCuttingBoard_0376_w4_Chicken_Salad_
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL COMP_GRACoL_COMP.psd (CMYK; 500 ppi; 60%), circle_
T:7 in
PICK YOUR LETTUCE ...VEGGIES CONTINUED

STEP 1
= 1 VEGGIES Radishes ¼ cup sliced
Kale 1 cup raw Onions ¼ cup chopped
Spinach 1 cup raw Sprouts ¼ cup chopped
Cabbage 1 cup chopped
MAKE IT FILLING
Lettuce (not iceberg) 1 cup chopped
STEP 4
ADD PROTEIN
STEP 2
= 1 CARBS
= 1 PROTEIN = 1 HEALTHY FATS
Chicken (boneless, skinless) ¾ cup diced, cooked = 1 SEEDS & DRESSINGS
Turkey breast (boneless, skinless) Quinoa ½ cup cooked
Lean ground chicken or ¾ cup diced, cooked
turkey (≥ 93% lean) Beans ½ cup cooked
Fish, fresh water Lentils ½ cup cooked, drained

¾ cup flaked, cooked
(catfish, tilapia, trout) Edamame ½ cup shelled
Fish, cold water, wild caught
¾ cup flaked, cooked Peas ½ cup
(cod, salmon, halibut, tuna)
Hard-boiled eggs 2 large Corn 1 ear
Hard-boiled egg whites 8 large Barley ½ cup cooked
T:10 in
Shellfish (shrimp, crab, lobster) Couscous, whole wheat ½ cup cooked
Lean ground red meat ¾ cup cooked
Avocado ¼ medium
(≥ 95% lean)
Tofu, firm ¾ cup diced Feta cheese ¼ cup crumbled
Tuna, canned light in water ¾ cup drained Goat cheese ¼ cup crumbled
Ham, low-sodium, fat-free ¾ cup diced, cooked Mozzarella (low-moisture) ¼ cup shredded
Cheddar, provolone, jack ¼ cup shredded
ADD VEGGIES
STEP 3
Parmesan ¼ cup shredded

= 1 VEGGIES Raw nuts 2 Tbsp. chopped
Broccoli ¼ cup chopped Raw seeds 2 Tbsp.
Asparagus ¼ cup Flaxseed 2 Tbsp. ground
Beets ½ medium
Olives 10 medium olives
Tomatoes ¼ cup
TOSS WITH DRESSING

String beans ¼ cup
STEP 5
Peppers, diced ¼ cup

Carrots ¼ cup sliced
= 1 SEEDS & DRESSINGS
Balsamic Vinaigrette 2 Tbsp.
Cauliflower ¼ cup chopped
Snow peas ¼ cup Asian Citrus Vinaigrette 2 Tbsp.
Cucumbers ¼ cup sliced Lemon Tarragon Vinaigrette 2 Tbsp.
Celery ¼ cup sliced Creamy Cilantro Dressing 2 Tbsp.

Mushrooms ¼ cup sliced Dijon Vinaigrette 2 Tbsp. 87

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Black
T:7 in
D.I.Y. DINNER PLATE

Customize your dinner any day of the week!
T:10 in
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PICK YOUR PROTEIN ADD YOUR VEGGIES

STEP 1
STEP 3
= 1 PROTEIN = 1 VEGGIES
Chicken (boneless, skinless) ¾ cup diced, cooked Kale 1 cup cooked or raw
Turkey breast (boneless, skinless) ¾ cup diced, cooked Collard greens 1 cup cooked or raw
Lean ground chicken Spinach 1 cup cooked or raw
¾ cup diced, cooked
or turkey
Brussels sprouts 1 cup chopped or 5 medium
Fish, fresh water
¾ cup flaked, cooked Broccoli 1 cup chopped
(catfish, tilapia, trout)
Fish, cold water, wild caught Asparagus 10 large spears
¾ cup flaked, cooked
(cod, salmon, halibut, tuna)
Squash (summer) 1 cup sliced
Game: buffalo
¾ cup diced, cooked Squash (winter) 1 cup cubed
(bison, ostrich, venison)
Game: lean ground ¾ cup diced, cooked String beans 1 cup
Shellfish (shrimp, crab, lobster) ¾ cup cooked Peppers, sweet 1 cup sliced
Lean ground red meat ¾ cup cooked Carrots 1 cup sliced or 10 medium baby
Red meat, extra-lean ¾ cup diced, cooked Cauliflower 1 cup chopped
Tempeh ¾ cup diced Eggplant ½ medium
Tofu, firm ¾ cup diced Snow peas 1 cup
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Pork tenderloin ¾ cup diced, cooked Mushrooms 1 cup sliced
Tuna, canned light in water ¾ cup drained
KICK IT UP!
STEP 4
Veggie burger 1 medium patty
FREE ADD-ONS
PICK YOUR CARBS

STEP 2
Herbs (fresh and dry)
= 1 CARBS Garlic
Sweet potato ½ cup diced Hot sauce
Yams ½ cup diced Lemon and lime juice
Quinoa ½ cup cooked All-Purpose Spice Mix

Beans (kidney, black, garbanzo, Southwestern Spice Mix
½ cup cooked, drained
white, lima, etc.)
Mediterranean Spice Mix
Lentils ½ cup cooked, drained
Cajun Spice Mix
Edamame ½ cup shelled
Italian Spice Mix
Peas ½ cup
Brown rice ½ cup cooked
Wild rice ½ cup cooked
½ cup mashed
Potato
or ½ medium
Corn on the cob 1 ear
Couscous, whole wheat ½ cup cooked
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T:7 in
PLAN A SAMPLE EATING PLAN SAMPLE MEAL PLANS

Here’s an idea for how you can use the recipes in this
guide to map out your day.
PLAN A (<150 pounds)

DAILY VEG FRUIT PRTN CARB FAT S&D OIL
FOOD CHART 3 2 4 2 1 1 2
PLAN B (>150 pounds)

FOOD CHART 4 3 4 3 1 1 4
PLAN A
BREAKFAST:
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MUSHROOM AND TURKEY OMELET (see pg. 30)
1 SLICE WHOLE-GRAIN TOAST (Food Directory, pg. 13)
LUNCH:
MIXED VEGGIE SALAD WITH GRILLED CHICKEN BREAST (see pg. 36)
SNACK:
BERRY-BANANA SHAKEOLOGY SMOOTHIE (see pg. 80)
DINNER:
POACHED BASIL AND GARLIC SALMON (see pg. 44)
BROCCOLI STIR-FRY (see pg. 53)
BASIC BROWN RICE (see pg. 59)
SNACK:
1 SMALL APPLE (Food Directory, pg. 11)
2 TBSP. CHOPPED WALNUTS (Food Directory, pg. 15)
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Round #:
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7 in x 10 in
7.25 in x 10.25 in
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Creative Director David Coleman ❏ INITIAL ❏ INITIAL No. 18, Bold), Minion Pro (Regular), Zapf Dingbats Colors:
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PLAN B SAMPLE EATING PLAN

PLAN B
BREAKFAST:
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SPINACH AND ONION SCRAMBLE (see pg. 26)
2 SLICES WHOLE-GRAIN TOAST (Food Directory, pg. 13)
LUNCH:
MIXED VEGGIE SALAD WITH GRILLED CHICKEN BREAST (see pg. 36)
SNACK:
BANANAS YO! SHAKEOLOGY SMOOTHIE (see pg. 75)
DINNER:
CITRUS GRILLED STEAK (see pg. 43)
GARLIC AND PARSLEY BRUSSELS SPROUTS (see pg. 48)
HERBED QUINOA (see pg. 58)
SNACK:
1 SMALL APPLE (Food Directory, pg. 11)
10 MEDIUM BABY CARROTS (Food Directory, pg. 10)
2 TBSP. CHOPPED WALNUTS (Food Directory, pg. 15)
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Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
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Trade Gothic (Bold Condensed No. 20, Condensed No. 18,
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Bold), Minion Pro (Regular), Zapf Dingbats (Regular) Colors:
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL PYO_PiYOSet-07-4_light_w1.psd (CMYK; 300 ppi; 100%),
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HOW AND WHEN TO
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ADD OR SUBTRACT FOODS
Depending on your starting point, goals, and intensity of your workouts, you may need to
add or subtract food from your diet, or move from one eating plan to the other. As a general
rule, the amount you eat should be directly proportional to how active you are. But the
key is to pay attention to how you feel. Your body will tell you if it needs more or less food.
SEE THE CHART BELOW FOR SOME GENERAL GUIDELINES ON WHEN TO ADD OR SUBTRACT FOOD
OR CHECK OUT THE FAQ SECTION ON THE NEXT PAGE FOR MORE DETAILED INFORMATION.
ADD (+) IF YOU SUBTRACT (-) IF YOU

Find yourself lacking energy during Are not very fit (yet) and can’t give
your workouts 100% intensity in your workouts
Feel tired or dizzy throughout the day Modify most of the workout
Are losing too much weight Are not losing weight
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Round #:
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Live:
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Printed at:
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AM
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Trade Gothic (Bold Condensed No. 20, Medium, Bold No. 2,
Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL I30_Friday_Fight_Cast_Pics_050114_0189_w2.psd
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HERE ARE SOME SIMPLE GUIDELINES TO FOLLOW IN THE ORDER LISTED.

WE RECOMMEND THAT YOU TAKE AWAY FOODS IN THE SAME ORDER AS YOU ADD THEM.
STEP
ADD (+) FRUIT
1
Fruit is nature’s energy food. Loaded with nutrients and relatively filling, it’ll keep you energized. If
you find yourself lacking energy during your workouts, eat a fruit portion right before or after your
workout. If your energy improves, voilà!, you know you need more food. This may be enough, but
you also may need more. So try...
STEP
ADD (+) CARBS OR PROTEIN
2
Carb (carbohydrate) portions are great when you’re super-active, but not needed when you’re not. So, if
you’re very active, add a carb portion. If you’re not very active and/or heavily modifying the workouts,
add a protein portion instead. You can also try one and then the other, to see which makes you feel better.
Let your workouts guide your diet but choose whichever food gives you the biggest boost.
STEP
ADD (+) VEGGIES
3
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You can’t really go wrong eating veggies. They are loaded with nutrients and keep you full, so start by
adding one portion to any meal and then increase!
STEP
ADD (+) PROTEIN OR CARBS
4
If you added a carb portion in Step 2, then add a protein portion here and vice versa if you already
added a protein portion. Maintaining a balanced diet is key, so only add one portion from each
group at a time.
STEP
ADD (+) HEALTHY FATS OR SEEDS & DRESSINGS
5
Both options are high in calories which is the reason they’re last on this list, but dietary fat is essential
for a balanced diet so don’t skip these portions as you add calories. Healthy fat gives you energy and
helps to fight off illnesses and recover from exercise. As your nutritional needs increase, make sure
fats are always well represented.
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9-15-2014 10:13
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Creative Director David Coleman ❏ INITIAL ❏ INITIAL 20, Condensed No. 18, Medium, Bold No. 2), Zapf Dingbats Colors:
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FAQ (FREQUENTLY ASKED QUESTIONS)

1 4
I’M REALLY HUNGRY. I’M NOT LOSING WEIGHT.

SHOULD I EAT MORE FOOD? WHAT SHOULD I DO?
When you first start the program, you may feel If you’re not losing weight, there are three
like you’re starving but give your diet a few days possibilities. You’re eating too much, you’re eating
to sink in, no matter how hungry you might be. too little, or you’re just about to start losing
Then see how you feel during your workouts. If weight. Here are three rules to figure out which
you go 2–3 days in a row feeling tired, dizzy, and/ one’s happening to you:
or lacking in energy, you should add food (see RULE #1: Give it some time. We all adjust to
How and When to Add/Subtract Food on pg. 92). a new diet differently. Give yourself at least
2 three days, maybe a week, to evaluate how your
workouts are going. If they are getting better,
WHAT DO I REMOVE IF see Rule #2. If not, see Rule #3.

RULE #2: Reduce the amount of food you are
I NEED TO EAT LESS? eating. See How and When to Add/Subtract Food,
on pg. 92. If you’re still not seeing results, ask
We suggest reducing food intake the same way us on the expert section of the Team Beachbody
you add. Start by removing a fruit first, then a Message Boards. http://www.teambeachbody.com/
T:10 in
carb, especially if you have a lot of weight to lose. connect/message-boards/
Again, experiment with both and see how you feel.
RULE #3: You may not be eating enough. If you’re
Once you learn to eat healthier, your body is a
eating all the food we recommend in your plan and
great guide to what helps you perform optimally.
find your workouts aren’t improving, it’s time to
3 add food. Start by adding a fruit portion, which
should help your workouts. If that doesn’t get your
IT’S TOO MUCH FOOD. weight moving, read “how to add food to the plan”
#5 below.
DO I HAVE TO EAT IT ALL? 5
Even though you’re probably eating less than HOW DO I ADD FOOD TO THE PLAN?
you’re used to, you’re eating nutrient-rich, high-
fiber foods that fill you up on fewer calories. Try WHAT FOODS SHOULD I BE EATING?
to eat all of your allotted food, since the plan is Always start with one serving of fruit, then a serving
designed to give you enough energy to recover of carbs. Carbohydrates are your body's primary
from your workouts. source of fuel. You should feel an immediate boost
of energy during your workouts. You can also try one
Shakeology shake (protein). Of course, you want a
balanced diet overall. If you’ve added a serving of
fruit or carbs, and you still feel you need more food,
then add a serving of vegetables, after that add a
serving of protein, and lastly, from the healthy fats,
seeds & dressings, and oil group, one from each
group at a time.
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7 in x 10 in
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Trade Gothic (Bold Condensed No. 20, Medium, Bold No. 2,
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6 10
I’M DOING THE FULL 30 MINUTES WHAT IF I’M ONLY DOING

DO I NEED MORE FOOD? 15 MINUTES A DAY
THEN I MAX OUT?
Not necessarily. The same rules apply. You want
to be improving and meeting your weight-loss
goals. As your workouts continually get better your
metabolism will increase and you’ll lose weight. This is completely normal. Do the best you can. Be
When your workouts stop getting better, it’s a sure you are eating enough, sleeping enough, and
signal to eat more. drinking enough water—and every day you should
7 get better.
IT’S WEEK 2 AND I’M NOT 11
IMPROVING MY MAX OUT MINUTE.

IS THAT NORMAL?
WHAT DO I DO
Everyone is different. Depending on your starting
AFTER I AM FINISHED?
point, it may take you longer than a week to start The best thing about this plan is that you can
T:10 in
improving your endurance. But most likely this follow it forever. We think you’ll agree it’s easy, it’s
means you’re not eating enough to recover properly flexible, and it can be fun. Once you understand
and need to add food. Start by adding a serving of that you need to eat from all food groups and you get
fruit and then a serving of carbs and see how you feel. the hang of portion sizes, you’ll be able to add and
subtract food based on your lifestyle. Our bodies are
8 always changing. And so does our lifestyle. Some
weeks and months we’re more active, sometimes
I’M LOSING TOO MUCH WEIGHT. we struggle to do our workouts, or sometimes we
WHAT SHOULD I DO? just plain don’t feel like it, all of which affects what
we eat. You also change naturally as you age.
Essentially, your body’s metabolism is, and always
Add food, of course. As you get fitter your will be, a moving target. No matter what, learning
metabolism increases and, sometimes, you can portion control will allow you to adapt to whatever’s
lose weight faster than you want. In this case you’ll going on, so that you always feel and look your best.
want to continue adding food until your weight
stabilizes. See FAQ #5 for specifics. Whether you use the containers or not, pretty soon
you’ll know what proper portions are and you’ll be
9 able to eat with ease, whether that means cooking
your own meals or making proper dining choices
HOW LONG WILL IT TAKE and eating proper portions at any restaurant. You’ll
cook better, choose healthier foods, and make
TO SEE RESULTS?
Visible results vary but you should be getting
solid nutrition choices in any walk of life. We
recommend you continue to tally your daily food
intake. It’s like a journal and will help keep portions
in check and keep your weight under control.
results, and feeling them, from Day One. The more
weight you have to lose and the harder you work,
the quicker you should see a difference, but no
matter what, this plan will eventually lead anyone
to their peak performance and body composition.
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9-15-2014 10:13
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Art Director/Designer Aimee DeMello ❏ INITIAL ❏ INITIAL circle_red_w1.psd (CMYK; 8000 ppi; 3.75%)
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T:7 in
MAX OUT YOUR RESULTS—WITH SHAKEOLOGY

®
WITH SHAKEOLOGY, YOU HAVE THE POWER TO FUEL YOUR BODY WITH THE NUTRITION YOU NEED
TO LOOK YOUR BEST, FEEL AMAZING, AND POWER THROUGH YOUR INSANITY MAX:30 WORKOUTS
WE SURVEYED NEARLY 3,000 DAILY SHAKEOLOGY DRINKERS AND HERE’S WHAT THEY TOLD US.**
T:10 in
• 93% feel healthier since drinking it.
• 81% feel it has helped them reduce their cravings for junk food.
• 86% experience an increase in their energy levels.
WHAT IS SHAKEOLOGY?
Shakeology is Your Daily Dose of Dense
Nutrition®. It’s a powerful superfood shake
that is packed with incredible amounts of
protein, antioxidants, phytonutrients,
prebiotics, enzymes, and many rare
superfoods that your body desperately THE EMPTY-BAG GUARANTEE
needs and craves.* Try Shakeology for 30 days and
if you don’t feel healthier, return
it and we’ll refund your money
NOW AVAILABLE IN 6 DELICIOUS FLAVORS: (less s&h). Even if the bag is
totally empty.
• Chocolate • Vanilla • Strawberry • Greenberry
• Tropical Strawberry Vegan • Chocolate Vegan To learn more, contact your Team Beachbody® Coach
or visit ShakeologyMAX30.com today.
facebook.com/shakeology twitter.com/shakeology instagram.com/shakeology youtube.com/shakeology
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
**Based on a survey of 2,769 Shakeology users who drank Shakeology 5 or more times per week and exercised 3 times per week.

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
Creative Director David Coleman ❏ INITIAL ❏ INITIAL No. 18, Bold), ITC Avant Garde Gothic (Demi, Book) Colors:
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T:7 in
WANT INSANE RESULTS IN 3 DAYS?
3-DAY REFRESH™ IS A CLEAN BREAK FROM BAD HABITS

TO GET YOUR NUTRITION AND WEIGHT BACK ON TRACK.
Try it anytime—before, during, or
T:10 in
after a program—to feel lighter,
cleaner, and MAX OUT your results!
IN 3 DAYS YOU CAN:*

• Accelerate your weight loss
• Break the cycle of poor eating habits
• Renew your energy
• Jump-start new, healthy eating habits “The 3-Day Refresh was perfect
for getting me back on track. I felt
energized, healthier, and leaner.
I’ll absolutely do it again!”
Elizabeth H.
Maximize your INSANITY MAX:30 results with the 3-Day Refresh.

To get started, contact your Coach or visit 3DayRefreshMAX30.com today!
†Results vary.

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
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9-15-2014 10:13
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Minion Pro (Regular), Trade Gothic (Condensed No. 18),
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T:7 in
FOOD TRACKERS
To help you make sure you’re eating everything you’re supposed to eat,
here are a series of Food Trackers to get you through INSANITY MAX:30.
Remember: Be sure to make copies!

To make copies of the Food Trackers, go to TeamBeachbody.com under
GET FIT > FITNESS WORKOUT > WORKOUTS SHEETS > NUTRITION TO THE MAX FOOD TRACKERS
PLAN A (<150 pounds)

FOOD CHART 3 2 4 2 1 1 2
PLAN B (>150 pounds)

FOOD CHART 4 3 4 3 1 1 4
T:10 in
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
TOTAL
WATER

MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
TOTAL
WATER
98

Round #:
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6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
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9-15-2014 10:13
AM
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Creative Director David Coleman ❏ INITIAL ❏ INITIAL No. 18 Oblique, Bold No. 2, Bold, Condensed No. 18), Colors:
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Black
Inside Front Cover Spine
0.1875 in
Inside Back Cover
T:14.1875 in

MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
TOTAL
WATER

MEAL 1
MEAL 2
EVERYONE IS ALWAYS ASKING ME, MEAL 3
WHAT DO I EAT?
MEAL 4
MEAL 5
TOTAL
WATER
T:10 in
HOW DO I GET RIPPED ABS? DAY: VEG FRUIT PRTN CARB FAT S&D OIL
WHAT’S MY SECRET?
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
TOTAL
WATER

MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
TOTAL
WATER
2

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
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DIN (Medium), Trade Gothic (Bold Condensed No. 20, Bold
Creative Director David Coleman ❏ INITIAL ❏ INITIAL No. 2, Medium, Condensed No. 18), Minion Pro (Regular) Colors:
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Front Cover
T:14.1875 in
NUTRITION TO THE
T:10 in
REMEMBER, EVERYBODY IS DIFFERENT, SO IF YOU HAVE ANY UNIQUE OR SPECIAL MEDICAL NEEDS OR CONDITIONS, SUCH AS FOOD ALLERGIES, DIETARY
RESTRICTIONS, ISSUES WITH BLOOD SUGAR REGULATION, OR IF YOU ARE PREGNANT OR BREAST FEEDING, PLEASE MAKE SURE YOU CONSULT YOUR
MEDICAL PROVIDER BEFORE STARTING THIS NUTRITION PLAN.
© 2014 BEACHBODY, LLC. ALL RIGHTS RESERVED. DISTRIBUTED BY BEACHBODY, LLC, SANTA MONICA, CA 90404. BEACHBODY, LLC IS THE
OWNER OF THE INSANIT Y MA X:30, 3-DAY REFRESH, SHAKEOLOGY, RESULTS AND RECOVERY FORMULA, E&E ENERGY AND ENDURANCE,
BEACHBODY, AND TEAM BEACHBODY TRADEMARKS, AND ALL RELATED DESIGNS, TRADEMARKS, COPYRIGHTS, AND OTHER INTELLECTUAL
PROPERTY. IF YOU ARE A MEMBER OF THE TEAM BEACHBODY ® COMMUNITY, CONTACT YOUR COACH FOR INFORMATION AND SUPPORT, OR
LOG IN AT TEAMBEACHBODY.COM. FOR BEACHBODY ® AND TEAM BEACHBODY CUSTOMER SERVICE, GO TO BEACHBODY.COM. IMINS1104

Round #:
Brand Team: Max30
Live:
Trim:
Bleed:
6.4 in x 9.4 in
7 in x 10 in
7.25 in x 10.25 in
Printed at:
Date:
None
9-15-2014 10:13
AM
FM
DIN (Medium), Trade Gothic (Bold Condensed No. 20,
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Condensed No. 18, Medium) Colors:
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Back Cover Front Cover
T:10”
DINING OUT
T:7”
We know you’re busy, so we carefully selected the restaurants, brands, and foods in this guide to help you
on your fitness journey when you’re short on time. These selections do not imply any endorsement and are
not representative of a balanced diet, but only intended to provide the nutritional value of the listed food
items. This information was obtained from publicly available information provided by each restaurant and/or
brand, and is subject to change—please visit each restaurant or brand’s website for the most accurate
information. As always, please consult your physician before starting any nutrition plan if you have any
unique or special medical needs or conditions.
All intellectual property rights remain the property of their respective owners.
© 2014 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404
Beachbody, LLC is the owner of the INSANITY MAX:30, 3-Day Refresh, Shakeology, Beachbody, and Team
Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you
are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at
TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com. IMINS1102

Round #:
Print Collateral (No Time To Cook
Brand Team: INSANITY MAX 30
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Trade Gothic (Bold Condensed No. 20, Medium), DIN
Creative Director David Coleman ❏ INITIAL ❏ INITIAL (Medium) Colors:
Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL I30_TMT_TurkeyBurger_0480_w4.psd (CMYK; 376 ppi;
Black, PMS 423 C
Copywriter N/A ❏ INITIAL ❏ INITIAL 79.76%), PYO_PiYOSet-07-4 b_w1.psd (CMYK; 508 ppi;
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL 59.03%), NO TIME TO COOK_2.ai (88.45%), InsMax30_
white_K_M.ai (73.78%)
Inside Front Cover Inside Back Cover
T:10”
NO TIME
GUIDE
TO COOK
YOUR HEALTHY GUIDE TO EATING OUT
We know you’re busy, stressed, and permanently on the go.
And, when you’re short on time and tired of cooking your own
food, dining out is an easy solution. But guess what? 3-DAY REFRESH™ IS A CLEAN BREAK FROM BAD HABITS
YOUR DIET DOESN’T HAVE TO SUFFER!
DINING OUT NO LONGER MEANS YOU’RE FORCED Try it anytime—before, during, or
T:7”
TO MAKE POOR FOOD CHOICES. IN FACT, ALMOST
EVERY RESTAURANT, FAST FOOD CHAIN,
AND GROCERY STORE IN AMERICA HAS
HEALTHY—OR AT LEAST, “HEALTHY-ISH” IN 3 DAYS YOU CAN:*
OPTIONS TO CHOOSE FROM.
No Time to Cook will give you all the info you need to
make smart and healthy choices—No Matter What! Even
if your spouse insists on taking you to your favorite • Jump-start new, healthy eating habits “The 3-Day Refresh was perfect
restaurant, or you know there’s a busy week ahead and
you won’t have time to cook, or a work emergency pops
up last minute and you’re stuck eating fast food for dinner.
– Elizabeth H.†
Just learn the Do’s and Don’ts of dining out, and you’ll
ALWAYS HAVE HEALTHY CHOICES RIGHT
AT YOUR FINGERTIPS. Maximize your INSANITY MAX:30 results with the 3-Day Refresh.
†
Results vary.

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Minion Pro (Regular), Trade Gothic (Medium, Bold, Bold
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Condensed No. 20, Condensed No. 18), DIN (Medium), Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Avenir (Roman , Black, Medium), Corbel (Italic) Cyan, Magenta, Yellow,
Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL Images:
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL PYO_PiYOSet-07-4 b_w1.psd (CMYK; 529 ppi; 56.64%),
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL 3DR_flower_blue-green_6.ai (27%), 3DR Shakeology_
Insert FinalCompB_Salad_w3.psd (CMYK; 983 ppi; 30.5%),
Research & Development N/A ❏ INITIAL ❏ INITIAL 3DR_Hartke_Elizabeth_Day1_w1.psd (CMYK; 1276 ppi;
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL 5.64%), 3DR_Hartke_Elizabeth_Day3_w1.psd (CMYK; 1083 Buyer INITIAL Apprvd ❏
Product Development Lara Ross/Allie E. ❏ INITIAL ❏ INITIAL ppi; 6.65%) Sourcer INITIAL Apprvd ❏
T:5”
TABLE OF CONTENTS 04 10 TIPS FOR EATING OUT
06 RESTAURANT EATING
TRY THIS, SKIP THAT
10 FAST FOOD CHAINS
T:7”
DO’S AND DON’TS
OUR FAST FOOD PICKS
18 FROZEN MEALS
SHOPPING TIPS
HEALTHIEST FROZEN MEALS

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Trade Gothic (Condensed No. 18, Bold Condensed No. 20)
red_circle_w1.psd (CMYK; 516 ppi; 58.11%)
Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL Black
T:5”
10 TIPS FOR
EATING OUT
Listed below are some general guidelines to follow whenever
you’re eating out. If you remember these tips, you’ll forever know
how to put together a healthy meal, no matter the situation.
DO YOUR RESEARCH.
T:7”
Even when you don’t have time to cook, eating out doesn’t
mean unhealthy. Use the Internet or your smartphone to look
up the menu or nutritional info of almost every restaurant and
decide what you want to eat before you leave the house. That
way, you’ll know just what to order when you get there!
PAY ATTENTION TO HOW THE FOOD IS PREPARED.

Menu items usually have a description, indicating how the
food is prepared (and if you’re unsure, just ask!).
• DON’T get anything that is deep-fried, pan-fried, basted,
batter-dipped, breaded, creamy, crispy, scalloped, Alfredo,
au gratin, or in a cream sauce
• DO look for items that are steamed, broiled, baked, or sautéed
DRINK WATER INSTEAD OF SODA OR JUICE.

Soda is a huge source of sugar and calories, and can ruin your
diet all by itself. Check out the Water Bar in the Nutrition to
the Max Guide for some fun ideas on how to spice up your
water beverage!

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Minion Pro (Regular), Trade Gothic (Medium, Bold
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Condensed No. 20, Bold, Bold No. 2 Oblique, Condensed Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL No. 18), Helvetica Neue (Regular) Cyan, Magenta, Yellow,
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL PYO_PiYOSet-07-4_w1.psd (CMYK; 508 ppi; 59.03%),
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL Numbers_in_circles_1-10BIT.psd (Gray; 4032 ppi; 29.76%)
T:5”
CONTROL YOUR PORTION SIZES.

America is known for its larger-than-life portion sizes, so pay
attention. Take a look at the sample meals in the Nutrition
to the Max Guide so you start to learn what a healthy portion
size looks like.
EASY ON THE SALT.

When you’re not cooking your own food, you can pretty much
guarantee the food you’re eating has too much salt. Ask
restaurants to go light on the salt or omit it altogether. Try
to avoid the saltshaker, and look for lower-sodium options if
you’re opting for a prepackaged frozen meal.
SKIP THE BOOZE.

Sorry to bring bad news, but beer, wine, and margaritas are filled
with sugar and empty calories. Eat your calories, don’t drink
them. Plus, once you have a drink or two, you’ll want to eat more!
SEND BACK THE FREE FOOD!
T:7”
The breadbasket, rolls, tortilla chips, wonton noodles, or whatever
else they put on the table right when you sit down isn’t FREE of
fat, calories, and sodium. You didn’t order it, so don’t eat it!
HAVE IT YOUR WAY.

Most menus use healthy ingredients, but the preparation
makes them unhealthy. The great part about eating at a
restaurant is that 9 times out of 10, they will happily prepare
your food however you would like it prepared. Really, speak
up, don’t be shy. (Check out #2 above for more info on
food preparation.)
“UNDRESS” YOUR FOOD.

Always ask for the sauce/condiments on the side! And instead of
pouring it on, dip your fork in the sauce before you take a bite.
SKIP DESSERT.
Skipping dessert can save you 500–1,000 calories or even
more. You’ll be glad you did.

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Trade Gothic (Bold Condensed No. 20, Medium, Bold No. 2
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Oblique, Condensed No. 18) Colors:
Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL PYO_PiYOSet-07-4_w1.psd (CMYK; 508 ppi; 59.03%),
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL Numbers_in_circles_1-10BIT.psd (Gray; 4032 ppi; 29.76%)
T:5”
RESTAURANT
EATING
Whether it’s a romantic dinner with your spouse, your daughter’s
birthday celebration, or dinner with coworkers, at some point you’ll
find yourself with restaurant reservations.
T:7”
The great part about eating at a restaurant is that they are usually
willing to accommodate changes to your meal.
IF YOU’RE NOT SURE WHAT CHANGES TO MAKE, CHECK OUT THE

“TRY THIS, SKIP THAT” SECTION ON THE NEXT PAGE.

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Creative Director David Coleman ❏ INITIAL ❏ INITIAL No. 18), Minion Pro (Regular) Colors:
Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL PYO_PiYOSet-07-4 b_ fast food a_w1.psd (CMYK; 508 ppi;
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL 59.03%), 200339469-001_super_w1.psd (CMYK; 1231 ppi;
T:5”
CHINESE
TRY THIS SKIP THAT
Wonton Soup or Egg Drop Soup Velvet Corn Chowder
Steamed Dumplings Egg Rolls
Steamed Chicken and Veggies Orange Chicken
Black Bean Sauce Sweet and Sour Sauce
Hot Mustard, Low-Sodium Soy Sauce Duck Sauce, Oyster Sauce
DELI
TRY THIS SKIP
SKIPTHAT
THAT
T:7”
6" Sub 12" Sub
Roast Beef, Chicken Breast, Turkey Salami, Pepperoni
Swiss Cheese or Mozzarella Cheese American Cheese
Whole Wheat, 7-Grain, or Rye Bread White Bread
Mustard, Vinegar, Low-Fat Dressing Mayo, Russian Dressing
MEXICAN
TRY THIS SKIP THAT
Tortilla Soup Menudo, Pozole
Grilled Fish Tacos with Corn Tortillas Battered Fish Taco with Flour Tortillas
(no Sour Cream), Grilled “Fresco”-Style
Steak Burrito with Whole Wheat Tortillas
Pinto or Black Beans Refried Beans
Chicken Fajita Chicken Quesadilla
Salsa, Picante Sauce Cheese, Sour Cream

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL light texture_w1.psd (CMYK; 300 ppi; 100%), 185060156_
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL super_w1.psd (CMYK; 1975 ppi; 15.18%), 185086754_high_
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL w1.psd (CMYK; 1118 ppi; 26.81%), 184293186_high_w1.psd
(CMYK; 1027 ppi; 29.2%)
T:5”
STEAKHOUSE
TRY THIS SKIP THAT
Manhattan Clam Chowder New England Clam Chowder
Garden Salad (Dressing on the Side) Caesar Salad
Oysters on the Half Shell Crab Cakes
Filet Mignon with Horseradish Ribeye Steak with Bearnaise Sauce
Baked Potato Mashed Potato
ITALIAN
TRY THIS SKIPTHAT
SKIP THAT
T:7”
Minestrone Soup Italian Sausage Soup
Steamed Mussels Fried Calamari
Penne Marinara, Pomodoro Sauce Penne Alfredo
Chicken Marsala Chicken Parmigiana
Pasta Primavera (Spring-Style, Fresh Meat Lasagna
Veggies and Herbs)
JAPANESE
INDIAN
TRY THIS SKIPTHAT
SKIP THAT
Edamame Vegetable Tempura
Chicken Yakitori (Broiled Chicken) Tonkatsu (Breaded Pork)
California Roll Rainbow Roll
Tuna Sushi, Sashimi Spicy Tuna Roll
Ponzu, Wasabi, Ginger, Low-Sodium Teriyaki Sauce, Soy Sauce
Soy Sauce

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL high_w1.psd (CMYK; 1132 ppi; 26.49%), 454629837_high_
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL w1.psd (CMYK; 1233 ppi; 24.32%), 200339469-001_super_
w1.psd (CMYK; 1341 ppi; 22.36%)
T:5”
INDIAN
TRY THIS SKIPTHAT
SKIP THAT
Modak (Steamed Dumpling) Puri (Fried Bread)
Mulligatawny Soup Samosas (Fried Veggie Turnover)
Tandoori Chicken Lamb Pilaf
Jheenga Curry Pork Vindaloo Curry
Ghobi Matar Tamatar (Cauliflower Pakora (Fried Snack Fritter)
and Green Peas in Tomato Base)
DINER
TRY THIS SKIP THAT
T:7”
Egg White Omelet with Turkey Bacon Eggs Benedict
Salad with Grilled Chicken Chicken Caesar Salad, Cobb Salad
Grilled Chicken Breast with Chicken Parmigiana
Steamed Veggies
Turkey Burger with Lettuce, Tomato, Cheeseburger
Onion, Mustard
Baked Potato French Fries
THAI
TRY THIS SKIP THAT
Tom Yum (Spicy Lemongrass Soup) Tom Ka (Spicy Coconut Soup)
Shu Mai Fried Wontons
Mee Siam (Rice Noodles in Spicy Broth) Pad Thai
Neua Pad Prik (Pepper Steak) Kanon Jeen Sao Nam
Brown Rice House Fried Rice

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL super_w1.psd (CMYK; 2006 ppi; 14.95%), 160945735_
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL super_w1.psd (CMYK; 1801 ppi; 16.65%), chicken salad
02_w2.psd (CMYK; 1097 ppi; 27.33%)
T:5”
FAST FOOD CHAINS

Fast Food is the nutritional “Last Resort.” We advise against it,
always. But we also understand that every once in a while, time
and budget constraints make it unavoidable.
These days, since fast food chains have started offering healthy-ish
options, you just have to know what to order. And luckily, fast
food chains are required by law to provide nutritional information
for all items on their menus.
So, when you’re short on time and need a quick fix, it’s OK
to head to the drive-through. Just be sure you carefully and
thoroughly read the nutritional facts. Otherwise you might chow
T:7”
down 1,000 calories without even realizing it!
WHEN IN DOUBT, REFER TO OUR FAST FOOD PICKS ON THE NEXT PAGE.

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Trade Gothic (Bold Condensed No. 20, Medium)
PYO_PiYOSet-07-4 b_ fast food a_w1.psd (CMYK; 508 ppi;
Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL 59.03%), FastFoodChainBags_w1.psd (CMYK; 882 ppi; 34%)
Black
T:5”
FAST FOOD DO’S AND DON’TS
T:7”
DON’T SUPERSIZE IT!
Everyone likes a bargain, but you don’t have to order the value meal
with the big burger, bigger fries, and biggest drink. An average fast food
meal can run to 1,000 calories or more, so choose a smaller portion
size, order a side salad instead of fries, and don’t supersize anything.
DO EAT AT LEAST ONE SERVING OF FRUITS OR VEGETABLES

WITH YOUR ORDER.
Even though you’re eating fast food, it should still be a well-balanced
meal. Load your burger with extra lettuce and tomatoes, have an
entrée salad, or ask what healthy sides they have available.
DO SKIP THE MAYO!

Ask for the sauce, condiments, and/or dressing on the side! (Try
mustard and save a ton of calories!)
11

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Creative Director David Coleman ❏ INITIAL ❏ INITIAL No. 18), Helvetica Neue (Regular) Colors:
Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL PYO_PiYOSet-07-4 b_ fast food a_w1.psd (CMYK; 508
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL ppi; 59.03%), red_circle_w1.psd (CMYK; 435 ppi; 68.95%),
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL 200400096-001_super_w1.psd (CMYK; 1114 ppi; 26.91%)
T:5”
Burger King
®
Nutrition Information
• Whopper® Jr. (no mayo) 290 calories, 12 g fat, 500 mg sodium
• BK Veggie® Burger (no mayo) 320 calories, 8 g fat, 840 mg sodium

• Tendergrill Chicken Garden Salad with low-fat
®
220 calories, 7 g fat, 1,080 mg sodium
or fat-free dressing
• Apple slices 25 calories, 0 g fat, 0 mg sodium
• Plain Garden Salad 80 calories, 4.5 g fat, 110 mg sodium
Chipotle
®
• Three Hard Tacos with vegetarian black beans,
T:7”
320 calories, 8 g fat, 450 mg sodium
sautéed peppers and onions
• Carnitas Burrito Bowl with sautéed onions and
peppers, cilantro-lime rice, romaine lettuce, 345 calories, 11 g fat, 1,300 mg sodium
and tomato salsa
• 3 Barbacoa Tacos on soft corn tortillas with
lettuce and tomato salsa
• Vegetarian Burrito Bowl with brown rice,
black beans, fajita vegetables, lettuce, 425 calories, 10 g fat, 925 mg sodium
and roasted chili-corn salsa
12

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL Burger_King.ai (24%), Chipotle.ai.ps.ai (19.53%), I30_
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL FastFoodChipotleBagBurritoBowl_0296_w2.psd (CMYK;
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL 909 ppi; 33%)
T:5”
Convenience Stores
• Water
• Iced tea or coffee
• Raw unsalted nuts
• Pretzels or baked chips (single-serve bags)
• Bananas or fresh fruit
• Hard-boiled eggs
• Low-fat or nonfat Greek yogurt

• Whole-grain cereal cups like Cheerios® mixed with nonfat yogurt
and a banana for a wholesome breakfast
• Energy bars
T:7”
Kellogg’s® Special K® Protein Meal Bar
Kashi® Go Lean Protein & Fiber Bar
Luna® Bar
Clif Bar® (meal replacement)
Dominos
®
• Grilled Chicken Caesar Salad 245 calories, 6.5 g fat, 380 mg sodium
• Light Italian Dressing 20 calories, 1 g fat, 780 mg sodium

• Thin-Crust Vegi Feast Medium Pizza slice with
green pepper, onion, mushroom, black olive, 160 calories, 9.5 g fat, 355 mg sodium
extra cheese
13

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL dominos_logo_ icon.eps.ai (26.27%), I30_
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL FastFoodsEnergyBars_0149_w1.psd (CMYK; 2923 ppi;
T:5”
Dunkin’ Donuts ®
• DDSMART® Egg White Veggie Flatbread Sandwich 290 calories, 9 g fat, 680 mg sodium
• DDSMART Egg White Turkey Sausage
Flatbread Sandwich
• Regular Coffee 5 calories, 0 g fat, 5 mg sodium
• Caramel, Hazelnut, French Vanilla, or Toasted
Almond flavored coffee
• DDSMART Latte Lite 80 calories, 0 g fat, 110 mg sodium
• DDSMART Southwest Chicken Flatbread 310 calories, 9 g fat, 840 mg sodium
Jack in the Box ®

T:7”
• Asian Chicken Salad with Grilled Chicken Strips 160 calories, 1.5 g fat, 380 mg sodium
• Chicken Fajita Pita (hold the salsa) 300 calories, 9 g fat, 1,090 mg sodium
14

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL 171590498_high_w2.psd (CMYK; 747 ppi; 40.15%),
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL Jack_in_the_Box_2009_logo.psd (CMYK; 1642 ppi; 4.38%),
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL Dunkin__Donuts-sith rough outline.eps.ai (7.94%)
T:5”
KFC ®
• Kentucky Grilled Chicken Breast plus mashed

potatoes (without gravy)
• Original Recipe Chicken Breast (without skin or
breading) with sides of green beans and three 240 calories, 2 g fat, 1,060 mg sodium
bean salad
• Honey BBQ Sandwich 280 calories, 3.5 g fat, 780 mg sodium
McDonald’s ®
• Regular Hamburger 250 calories, 9 g fat, 520 mg sodium
• Premium Southwest Salad with Grilled Chicken 290 calories, 8 g fat, 680 mg sodium
• Grilled Honey Mustard Snack Wrap plus small
T:7”
French fries
• Egg White Delight McMuffin 250 calories, 8 g fat, 770 mg sodium
Panda Express ®
• Shitake Kale Chicken Breast 170 calories, 8 g fat, 570 mg sodium
• Grilled Teriyaki Chicken 300 calories, 13 g fat, 530 mg sodium
• Mixed Veggies 35 calories, 0 g fat, 260 mg sodium
15

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL kfc.ai.ps.ai (22.64%), ml_rm_c_all.psd (CMYK; 995
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL ppi; 7.24%), Panda_Express.eps.ai (24.84%), I30_
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL FastFoodMcDonaldsSnackFrenchFries_0309_comp_
w1.psd (CMYK; 2338 ppi; 12.83%)
T:5”
PANERA
®
• Steel-Cut Oatmeal with Summer
Blueberries & Granola
• Egg White, Avocado, Spinach Breakfast
Power Sandwich
• Low-Fat Garden Vegetable with Pesto Soup 140 calories, 5 g fat, 830 mg sodium
• Power Steak Lettuce Wraps 210 calories, 10 g fat, 240 mg sodium
• Power Chicken Hummus Bowl 330 calories, 14 g fat, 550 mg sodium
• Classic Salad with Grilled Chicken 290 calories, 13 g fat, 310 mg sodium
STARBUCKS
®
T:7”
• Tall Nonfat Cappuccino 60 calories, 0 g fat, 70 mg sodium
• Tall Shaken Tazo Iced Black Tea
Lemonade (unsweetened)
• Tall Light Blend Coffee Caramel Frappuccino 100 calories, 0 g fat, 0 mg sodium
• Chicken & Hummus Bistro Box plus a banana 375 calories, 7 g fat, 580 mg sodium
• Veggie and Brown Rice Salad Bowl 430 calories, 22 g fat, 640 mg sodium
• Steel-Cut Oatmeal 160 calories, 2.5 g fat, 125 mg sodium
TACO BELL
®
• Fresco Steak Burrito Supreme plus black beans 430 calories, 10.5 g fat, 1,260 mg sodium
• Fresco Chicken Soft Taco plus pintos ’n’ cheese 330 calories, 10.5 g fat, 1,140 mg sodium
16

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL Taco_Bell.eps.ai (18.92%), panera_bread.ai (16%),
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL starbucks_2011_true_logo.ai (9.5%)
T:5”
SUBWAY
®
• 6" Subway Club on 9-Grain Wheat Bread with
lettuce, tomatoes, onions, green peppers,
cucumbers, and sweet onion sauce plus
apple slices
• 6" Subway Veggie Delite on Italian Bread 230 calories, 3 g fat, 500 mg sodium
• Oven Roasted Chicken Salad with tomatoes,
green peppers, onions, olives, and cucumbers 400 calories, 5.5 g fat, 675 mg sodium
with honey-mustard dressing plus Yogurt Parfait
WENDY’S
®
• Jr. Hamburger (or a Kids’ Hamburger)
without cheese
T:7”
• Large Chili plus Garden Side Salad (no croutons)
with fat-free French dressing
• Ultimate Chicken Grill Sandwich plus apple slices 410 calories, 7 g fat, 880 mg sodium
• Any of the Garden Sensations Salads

- with balsamic vinaigrette
- light classic ranch
- or fat-free French
17

Round #:
Live:
Trim:
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4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
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Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL 183830386_super_w3_comp.psd (CMYK; 1783 ppi;
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL 16.82%), Subway.eps.ai (30.99%), wendys.eps.ai (16.61%)
T:5”
T:7”
FROZEN MEALS
(PREPACKAGED, FROZEN GROCERY ITEMS)
If you know in advance that you’ll be too busy to cook or prepare

your own meals, a great alternative is to head to the grocery
store and stock up on prepackaged, frozen meals. While we’d
never recommend prepackaged foods when fresh options exist,
there are a bunch of companies nowadays making reasonably
healthy microwavable meals.
ON THE PAGES THAT FOLLOW, WE’VE PUT TOGETHER OUR LIST

OF PICKS FOR HEALTHIEST FROZEN MEALS.
18

Round #:
Live:
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Printed at: None
Date: 9-12-2014 2:48
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Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL PYO_PiYOSet-07-4 b_w1.psd (CMYK; 508 ppi; 59.03%),
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FROZEN FOOD SHOPPING TIPS

• Not all frozen meals are created equal. Even though companies like
Weight Watchers®, Lean Cuisine®, and Healthy Choice® are branded
as “healthy,” a lot of their meals are packed with fat and sodium. So,
try to stick to our list of Frozen Meal Winners on the next page.
• Check the serving size. Oftentimes the nutrition labels are

misleading because it’s based on a small serving size, so make
sure you double-check it.
• Microwaving your frozen meals must be done properly. Sometimes

microwave ovens heat unevenly and they lose power over time, so
check to make sure your food is cooked through before you chow down.
T:7”
19

Round #:
Live:
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5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
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Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL PYO_PiYOSet-07-4 b_w1.psd (CMYK; 508 ppi; 59.03%)
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T:5”
WEIGHT WATCHERS NUTRITION INFORMATION

• Smart Ones® Sesame Noodles
280 calories, 2.5 g fat, <500 mg sodium
with Vegetables
• Smart Ones Chicken Quesadilla 210 calories, 6 g fat, <500 mg sodium
• Smart Ones Mini Rigatoni with Vodka
270 calories, 5 g fat, <500 mg sodium
Cream Sauce
• Smart Ones Pasta Primavera 250 calories, 3 g fat, <500 mg sodium
LEAN CUISINE NUTRITION INFORMATION

• Szechuan-Style Stir Fry with Shrimp 240 calories, 2 g fat, 540 mg sodium
• Wrap Additions™ Creamy Balsamic Chicken 170 calories, 5 g fat, 250 mg sodium
• Spa Collection™ Chicken Mediterranean 260 calories, 5 g fat, 500 mg sodium
T:7”
• Spa Collection Salmon with Basil 250 calories, 2 g fat, 500 mg sodium
KASHI NUTRITION INFORMATION

• 7-Grain Waffles 150 calories, 5 g fat, 350 mg sodium
• Sweet and Sour Chicken 320 calories, 3.5 g fat, 380 mg sodium
• Mayan Harvest Bake 340 calories, 9 g fat, 380 mg sodium
20

Round #:
Live:
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4.5” x 6.5”
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5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
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FM
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Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL ppi; 15.52%), I30_FrozenFoodsWeightWatchers_0135_
w1.psd (CMYK; 1480 ppi; 20.26%)
T:5”
HEALTHY CHOICE NUTRITION INFORMATION

• Café Steamers Pumpkin Squash Ravioli 310 calories, 6 g fat, 600 mg sodium
• Baked Lasagna with Meat Sauce 280 calories, 5 g fat, 380 mg sodium
• “100% Natural” Café Steamers Asian Potstickers 340 calories, 4.5 g fat, 530 mg sodium
CEDARLEAN
®
NUTRITION INFORMATION
• All-Natural Lentil Vegetable Soup and
Samosa Wrap
• All-Natural Butternut Squash Soup and
Quinoa Wrap
• Spinach and Roasted Tomato Egg
White Frittata
• Low-Fat Garden Vegetable Enchiladas 140 calories, 3 g fat, 350 mg sodium
T:7”
AMY’S NUTRITION INFORMATION
• “Light in Sodium” Indian Mattar Paneer 370 calories, 11 g fat, 390 mg sodium
• Bistro Veggie Burger 110 calories, 3 g fat, 330 mg sodium
• “Light & Lean” Cheese Pizza 270 calories, 6 g fat, 480 mg sodium
• “Light & Lean” Soft Taco Fiesta 220 calories, 4.5 g fat, 560 mg sodium
21

Round #:
Live:
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4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
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Black
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Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL ppi, 2076 ppi; 14.89%, 14.45%), I30_FrozenDinners04_
w2.psd (CMYK; 1353 ppi, 1395 ppi; 22.16%, 21.5%)
T:5”
JUST 2 MINUTES TO MAX RESULTS!

NO TIME TO COOK? Don’t sacrifice your hard-earned results—whip up a delicious glass
of Shakeology® in less than 2 minutes and fuel your body with the dense nutrition it craves.
Shakeology is proven to help curb cravings and boost energy so you can MAX OUT your results!*
I am extremely happy to have a quick, convenient, and healthy
source for breakfast that I do not have time for normally. —Heather B.
T:7”
NOW AVAILABLE IN 6 DELICIOUS FLAVORS
WE SURVEYED NEARLY 3,000 DAILY SHAKEOLOGY DRINKERS AND HERE’S WHAT THEY TOLD US:**
• 93% feel healthier since drinking it.
• 81% feel it has helped them reduce their cravings for junk food.
• 86% experience an increase in their energy levels.
Shakeology is Your Daily Dose of Dense

Nutrition®. It’s a powerful superfood shake IT’S OUR BOTTOM-OF-THE-BAG GUARANTEE
that is packed with incredible amounts We’re so sure Shakeology will improve
your health, we’ve created an amazing
of protein, antioxidants, phytonutrients, guarantee. Try Shakeology for 30 days
and if you don’t feel healthier, return
prebiotics, enzymes, and many rare it and we’ll refund your money (less
superfoods that your body desperately s&h). Even if the bag is totally empty!
needs and craves.* To learn more, contact your Team Beachbody®

Coach or visit ShakeologyMAX30.com today.
facebook.com/shakeology twitter.com/shakeology instagram.com/shakeology youtube.com/shakeology

**Based on a survey of 2,769 Shakeology users who drank Shakeology 5 or more times per week and exercised 3 times per week.

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Trade Gothic (Bold Condensed No. 20, Bold No. 2,
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Condensed No. 18, Medium, Bold, Condensed No. 18 Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Oblique), ITC Avant Garde Gothic (Demi, Book) Cyan, Magenta, Yellow,
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL PYO_PiYOSet-07-4_w1.psd (CMYK; 313 ppi; 95.56%),
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL SHK_4FrostyGlasses_EqualChocVan_w7_w_reflections.
psd (CMYK; 1210 ppi; 29.08%), Shakeology_Tag_3D_4C.
Research & Development N/A ❏ INITIAL ❏ INITIAL ai (12.12%), Shakeology_Bag_Choco_Shad_Only_w9.psd
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL (CMYK; 4595 ppi; 5.22%) Buyer INITIAL Apprvd ❏
Inside Front Cover Inside Back Cover
T:10”
NO TIME
TO COOK
YOUR HEALTHY GUIDE TO EATING OUT
We know you’re busy, stressed, and permanently on the go.
And, when you’re short on time and tired of cooking your own
food, dining out is an easy solution. But guess what? 3-DAY REFRESH™ IS A CLEAN BREAK FROM BAD HABITS
YOUR DIET DOESN’T HAVE TO SUFFER!
DINING OUT NO LONGER MEANS YOU’RE FORCED Try it anytime—before, during, or
T:7”
TO MAKE POOR FOOD CHOICES. IN FACT, ALMOST
EVERY RESTAURANT, FAST FOOD CHAIN,
AND GROCERY STORE IN AMERICA HAS
HEALTHY—OR AT LEAST, “HEALTHY-ISH” IN 3 DAYS YOU CAN:*
OPTIONS TO CHOOSE FROM.
No Time to Cook will give you all the info you need to
make smart and healthy choices—No Matter What! Even
if your spouse insists on taking you to your favorite • Jump-start new, healthy eating habits “The 3-Day Refresh was perfect
restaurant, or you know there’s a busy week ahead and
you won’t have time to cook, or a work emergency pops
up last minute and you’re stuck eating fast food for dinner.
– Elizabeth H.†
Just learn the Do’s and Don’ts of dining out, and you’ll
ALWAYS HAVE HEALTHY CHOICES RIGHT
AT YOUR FINGERTIPS. Maximize your INSANITY MAX:30 results with the 3-Day Refresh.
†
Results vary.

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Minion Pro (Regular), Trade Gothic (Medium, Bold, Bold
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Condensed No. 20, Condensed No. 18), DIN (Medium), Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Avenir (Roman , Black, Medium), Corbel (Italic) Cyan, Magenta, Yellow,
Black
Copywriter N/A ❏ INITIAL ❏ INITIAL PYO_PiYOSet-07-4 b_w1.psd (CMYK; 529 ppi; 56.64%),
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL 3DR_flower_blue-green_6.ai (27%), 3DR Shakeology_
Insert FinalCompB_Salad_w3.psd (CMYK; 983 ppi; 30.5%),
Research & Development N/A ❏ INITIAL ❏ INITIAL 3DR_Hartke_Elizabeth_Day1_w1.psd (CMYK; 1276 ppi;
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL 5.64%), 3DR_Hartke_Elizabeth_Day3_w1.psd (CMYK; 1083 Buyer INITIAL Apprvd ❏
Product Development Lara Ross/Allie E. ❏ INITIAL ❏ INITIAL ppi; 6.65%) Sourcer INITIAL Apprvd ❏
Back Cover Front Cover
T:10”
DINING OUT
T:7”
We know you’re busy, so we carefully selected the restaurants, brands, and foods in this guide to help you
on your fitness journey when you’re short on time. These selections do not imply any endorsement and are
not representative of a balanced diet, but only intended to provide the nutritional value of the listed food
items. This information was obtained from publicly available information provided by each restaurant and/or
brand, and is subject to change—please visit each restaurant or brand’s website for the most accurate
information. As always, please consult your physician before starting any nutrition plan if you have any
unique or special medical needs or conditions.
All intellectual property rights remain the property of their respective owners.
© 2014 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404
Beachbody, LLC is the owner of the INSANITY MAX:30, 3-Day Refresh, Shakeology, Beachbody, and Team
Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you
are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at
TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com. IMINS1102

Round #:
Live:
Trim:
Bleed:
4.5” x 6.5”
5” x 7”
5.25” x 7.25”
Printed at: None
Date: 9-12-2014 2:48
PM
FM
Trade Gothic (Bold Condensed No. 20, Medium), DIN
Creative Director David Coleman ❏ INITIAL ❏ INITIAL (Medium) Colors:
Art Director/Designer Rania Msallem ❏ INITIAL ❏ INITIAL I30_TMT_TurkeyBurger_0480_w4.psd (CMYK; 376 ppi;
Black, PMS 423 C
Copywriter N/A ❏ INITIAL ❏ INITIAL 79.76%), PYO_PiYOSet-07-4 b_w1.psd (CMYK; 508 ppi;
Proofreader Lyn Fey ❏ INITIAL ❏ INITIAL 59.03%), NO TIME TO COOK_2.ai (88.45%), InsMax30_
white_K_M.ai (73.78%)

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Back Cover Spine

IRF/SKU: IMINS1104 Pages: 100 Built at: 100%

DAY: VEG FRUIT PRTN CARB FAT S&D OIL

DAY: VEG FRUIT PRTN CARB FAT S&D OIL

EVERYONE IS ALWAYS ASKING ME, MEAL 3

DAY: VEG FRUIT PRTN CARB FAT S&D OIL

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YOU MAY NOT KNOW THIS ABOUT ME,

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IRF/SKU: IMINS1104 Pages: 100 Built at: 100%

3 EASY STEPS TO GET STARTED

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3 EASY STEPS TO GET S

YOU SHOULD FOLLOW PLAN A YOU SHOULD FOLLOW PLAN B

STEP REFER TO THE DAILY FOOD CHART

DAILY FOOD CHART

PLAN A (<150 pounds) PLAN B (>150 pounds)

1 HEALTHY FATS 1 HEALTHY FATS

1 SEEDS & DRESSINGS 1 SEEDS & DRESSINGS

2 OILS & NUT BUTTERS 4 OILS & NUT BUTTERS

IRF/SKU: IMINS1104 Pages: 100 Built at: 100%

IRF/SKU: IMINS1104 Pages: 100 Built at: 100%

IRF/SKU: IMINS1104 Pages: 100 Built at: 100%

IRF/SKU: IMINS1104 Pages: 100 Built at: 100%

VEGGIES Kale, 1 cup cooked or raw

If using Portion Control Containers, one serving

IRF/SKU: IMINS1104 Pages: 100 Built at: 100%

If using Portion Control Containers,

IRF/SKU: IMINS1104 Pages: 100 Built at: 100%

PROTEINS Sardines (fresh or canned in water), 7 medium

If using Portion Control Containers,, one serving

IRF/SKU: IMINS1104 Pages: 100 Built at: 100%

If using Portion Control Containers,, one serving

IRF/SKU: IMINS1104 Pages: 100 Built at: 100%

HEALTHY FATS Avocado, ¼ cup mashed or ¼ medium

If using Portion Control Containers, one serving

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SEEDS & DRESSINGS

SEEDS & DRESSINGS

If using Portion Control Containers,, one serving

OILS & NUT BUTTERS

OILS & NUT BUTTERS

One serving is equal to one teaspoon

IRF/SKU: IMINS1104 Pages: 100 Built at: 100%

+ FREE ADD-ONS These are “free add-ons.” Add them to any

Water Bar (pg. 19)

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1. Drink 2 glasses of water every morning

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STEP 1 SHAUN T FAVORITES:

PICK YOUR WATER CUCUMBER MINT: ice water, cucumber slices,

KICK IT UP! RASPBERRY LIME ICE: fill an ice cube tray

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COFFEE AND TEA

COFFEE AND TEA BAR

LIST A LIST B LIST C

Lemon 1 teaspoon raw sugar, honey, Half-and-half

Nutmeg Lots o’ sugar

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If you give in to temptation and really

SODA AND JUICE And if you’re feeling a little sore and

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