insanity nutrition guide 1[1]

8/4/2019 Insanity Nutrition Guide 1[1]

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E L I T E N U T R I T I O N


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it n ee Cls to survive INS~NITY. 1 iI0 pe fu ily y ou c an a ls o usel


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O V E R V I E WIn th is p la n, y ou 'll le ar n a bo ut h ea lth y fo od b as ic s a nd th eprope r balance of nu tr ie nts you n ee d e ach day. Yo ur b odydoe sn't re qu ire re fin ed s ugars , proce ss ed foo ds , s odas ,or artific ia l swe ete ne rs . In fact, the y can be harm fu l.W he n you e lim inate th em , you 'll actu ally fe el be tte r. A ndgu es s w hat? Food th at's g ood for you tas te s gre at, too.He re are the too ls to he lp you figu re ou t what and howmu ch to e at for the ne xt 60 days and be yond. This gu idegiv e s you meal options and food lis ts to choose from .As you ge t in be tte r shape and you r m etabolism soars ,you 'll a lso le arn how to incre ase you r ca lor ie s to fu e lyou r changin g body.This plan w ill work for you whe the r you 'v e be en die tingfor ye ars or don't know w hat a calor ie is . W he th eryou 'remale or female , and whe the r you want to lose we ightor bu lk up. It w ill g iv e you the ene rgy to maxim ize you rw orkou ts and be com e a he alth ie r pe rs on. It's not abou t

qu ick fixe s or fads . It's abou t e ating and u sing food fo rits in te nd ed p ur po se . F ue l.

E L IT E N U T R IT IO N P H IL O S O P H YThis E lite N utr ition gu ide is de signe d to pow er you r bod ythrough the most inte nse workou ts of you r life . Whe nyou 're digging into th is u ltra-e xtre me fitne ss re gim en,you can't go low-calor ie or low-carb. You ne ed to fu elyou r s ys tem w ith balanced and nu tr itiou s meals ands nacks . You r body is lite rally going to bu rn throu gh thefood you e at, w he the r th ey're carbs , fats , or prote in. T hisis NOT the time to die t. Bu t if you want to lose we ight,you 'll e at the r ight foods in the r ight proportions . Thebalance d m eal plans w ill prov ide you r body w ith th e fu e lthat it ne e ds to g et throu gh th es e IN SA NE w orkou ts .This is n 't a die t, it's a plan that w ill te ach you how to e athe althy for the du ration of IN SAN ITY and for the re st ofyou r life . E lite Nu tr ition focu se s on eating 5 meals aday, none too large or too small. A ll the m eals contain


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r ou gh ly th e s am e n umb er o f c alo rie s . T his fr eq ue n t e atin gis op tim al for yo ur m e ta bolis m a nd p ro vid es s ta min a fory ou r i nte n s e wo rk ou ts .Ev e ryone has diffe re nt ca lo r ic ne eds , so th is gu ides how s you how to incre as e the calor ie s of a ll the m ea ls .If you s till ne ed m ore ca lo r ie s, add the "Food B locks "to you r me als , or en joy them as snacks , to re ach you rc a lo ri c r e q u ir emen ts .Each m eal lis te d is a rou nd 40% pro te in , 40% carb , and20% fat. It's im portan t to ba lance pro te in , ca rbs , andfats to p ro mo te o ptim al b lo od s ug ar c on tro l, re su ltin g inthe be st pos sib le s tate fo r you r w orkou ts . The re is a fu llov erv ie w on pro te in, carbs , and fa t in th is gu ide , as w ellas M ich i's Ladde r, a B eachbody too l to he lp you cre ateyou r ow n m eals .The re com me nde d foods hav e a low glyce mic index,w hich has le ss im pact on b lood su gar. H igh glyce micfoods , s u ch as wh ite bre ad and candy, cau s e arap id r is e and su bs equ ent rap id drop in b lood s ugar,

d ra in ing you r e ne rgy. Low glycem ic foods prov ideyou w ith s te ady e ne rgy throu ghou t the day andoptima l fu e l fo r you r workou ts . The plan also avo idsa dd itiv es , ov er ly pr oce ss ed fo od s, s ug ar s ub stitu te s,a n d a lc o ho l.

HOW THE M EA L PLAN W ORKSM o nth O ne : Y ou r D aily M ea lsIn the "S ta rt Eating" s ection (page s 13-55) you 'll find5 s epa ra te m e al lis ts . E ac h d ay yo u'll p ick o ne m e al fr ome ac h of the fiv e m e al lis ts , to ta lin g 5 m e als a d ay. T ry n otto s kip an y m e als .Each mea l lis t has 10 options to choose from . Ke epse le cting d iffe re n t m ea ls to g iv e you rs e lf he a lthyvar ie ty .E ac h m e al c on ta in s a pp ro xim ate ly 3 00 c alo rie s , a nd h asins tru ctions abou t how to s ca le it u p t o e ithe r 400 or 500ca lo r ie s de pe nding on you r ind iv idu al calor ic ne eds .


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T he re fore , the se fiv e m ea ls a da y w ill prov ide an yw he refrom 1,500 ca lor ie s to 2,500 ca lor ie s pe r day. You canals o u se the 100-calor ie and 200-calo rie food blocks tom ee t you r daily calo ric re qu ire me nts . Add the m to you rm eals , o r e at the m as s nacks .

M on th Tw o: E at M oreAs you e nte r the se cond month of th is E lite Nu tr itionprogra m, yo u'll find that you r bo dy bu rns calo rie s m u chfas te r than it d id a month ago. P lu s , you r Month Twow orkou ts ge t hard er and long er, s o you 'll n ee d m ore fu el.To m ee t you r incre ase d fu el ne eds , th is p lan inclu de sa lis t o f 100-calor ie com ple x carbohydrate s. Bas ed onyo ur w eigh t lo ss or w eig ht g ain goals , you can add the seto m ee t you r incre ase d ca lor ic ne eds , o r continu e w ithyou r bas ic mea l lis ts from Month One . If you do addthe se com ple x carbs , choose from one to thre e of the mpe r day, adding the m to you r e ar lie r m ea ls .

D E T E R M IN E Y O U R D A IL YC A L O R IC N E E D ST o f igu re ou t you r ne e ds for the E lite N utr ition p rogram ,u se th is thre e-s te p form ula . W hile it m ay se em le ngthy,it's the be s t way to e s timate you r ene rgy needs foryou r indiv idu al fitn es s ob je ctiv e, w he the r th at's to g ainm us cle , los e fat, or ju st m ainta in you r w eigh t w hile youge t in the be st s hape e ve r.S tep 1Firs t, u se the Harr is Be ne dict Equ ation to calcu lateyou r calor ic ne e ds . Th is form ula de te rm in es you r b as ale ne rgy re qu ire me nts , which is the e ne rgy re qu ire d tom ain tain you r cu rre nt w eight w ithou t e xe rcis e . A fte rcom ple ting this s te p, you 'll add in you r e xe rcis e le ve l.For W ome n: 655 + (4.35 x we ight in pou nds ) + (4 .7 xhe ight in in che s) ~ (4.7 x ag e in ye ars )Fo r M en: 66 + (6 .2 3 x w e ig ht in p ou n ds ) + (1 2.7 x h e ig ht ininch es ) - (6.8 x a ge in ye ars )

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S tep 2Now take you r num be r from above and mu ltip ly by thele ve l o f e xe rcis e lis te d b elo w.S in ce yo u're d oin g IN SA NIT Y, th e "m od era te ly a ctiv e"o r "ve ry active " facto r s hou ld apply.

Little or no exercise

1.55 Moderately Active Moderate exercise(3 to 5 days/week)

Hard dai ly exercise and/or a physical jobxtremely Active.9

S tep 3The nu mbe r that you now have w ill te ll you you r ca lor iene eds fo r we igh t m ainte nance . In s te p 3, you 'll ad ju stth is nu mbe r u p or down, de pe nd ing on you r we ight los so r g ain g oa ls .S e e b elo w: For w e igh t los s , s u b tract 500 ca lor ie s pe r day fromyou r num be r in s te p 2

For we ight m ainte nance , do no th ing, ju s t u s e thenu mbe r from s te p 2

F or w eig ht ga in , add 250 t o 30 0 ca lor ie s p er day to you rnu mbe r from s te p 2

E X AM P L E : D e te rm in in g Y o ur C a lo rie sTh is e xample is a 40-ye a r-o ld woman who is 5 '5",150 pou nds , do ing the INSAN ITY workou ts 5 days pe rwe ek, and who wou ld like to los e we ight.S tep 1P lu g in he r age , w eight and he ig ht to the e qu ation :655 + ( 4.3 5 x 150pound s ) + (4 .7 x 6 5 in ch e s) - (4 .7 x 4 0 y e ar s)655 + (652.5) + ( 305 .5 ) - ( 18 8) = 1,425

S tep 2So 1,425 calor ie s is he r basa l e ne rgy e xpenditu re ,th at is , he r ca lor ie ne eds for w eig ht m ainte nance if s hew e re in ac tiv e .M ultip ly 1,425 by 1.7 for a "V ery A ctiv e" activ ity facto ra nd yo u g et a pp ro xim ate ly 2,40 0 c alo rie s p er d ay.S tep 3Now add or de du ct ca lor ie s for we igh t los s o rw e ig ht g ain .

The numbe r from s te p 2 is 2 ,400 ca lor ie s . Howe ve r,s ince th is woman wou ld like to los e we ight, de du ct500 ca lor ie s pe r day from he r ca lor ie ne eds . So, 2 ,400ca lor ie s M IN US 500 calor ie s EQUALS ',900 calor ie sp er d ay.W h ile th is e qu ation may se em confu s ing, it's thes im ple st s cie ntific w ay o f tru ly e stim ating you r ne eds .Ke e p in m ind that a fte r s tar ting the E lite Nu tr itionp rogram , you may want to a lte r you r ca lor ie s u p ordown base d on the fe edback you are ge tting from you rbody, i.e ., too m uch food, not e nou gh, lo sing o r ga in in gw e ig ht, e tc .

W HEN TO EATEa t you r m eals e ve ry fe w hou rs , fo r e xam ple :M ea ll: b re akfa st tim eM ea l 2 : m id -m orn in g s na ckM ea l3: lu nch tim eM ea l 4 : a fte rn oo n s na ckM e al 5 : d in ne rT im ing you r m eals w hile d oing IN SA NIT Y is im porta nt.F or m os t p eo ple , e atin g a v ery s ma ll m e al a bo ut o ne h ou rbe fore e xe rc is ing is id ea l. If you e xe rc is e im me diate lyafte r e ating, you may lack the e ne rgy you ne ed tocom ple te you r workou t be cau se you r body 's focu se d


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o n dig es tion. G ene rally, you can e atthre e hou rs be forea workou t and be fine , 'bu t the small me als o r ove rallinte ns ity of INSANITY may requ ire you to eat morefre que ntly than you 'v e gotte n away w ith while do ingan eas ie r p rogram . Ke ep in m ind that e ve ryone 'sd iffe re nt, so you shou ld e xpe r ime nt and see whatworks be st for you .Now that you know you r ca lor ie re qu irements , youcan s tart choos ing you r mea ls . If you followed thebas e plan, you 'd e at 1,500 calor ie s a day (5 m eals x 300calor ie s ). You can add the food b locks as nee ded tom ee t you r daily calo r ic re qu ire me nts . A fe w e xam ple sf or i ll u s tr a ti on:If you r body requ ire s 1,900 calor ie s a day, you r dailyintake w ou ld look like th is :M e al 1: 4 00 -c alo rie m e alM e al 2: 40 0-c alo rie m e alM e al 3: 4 00 -c alo rie m e al

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Me al 4 : 4 00 -c alo rie m e alM e al 5 : 3 00 -c alo rie m e alYou cou ld a lso choose to ke ep a fe w of the m ea ls to 300ca lor ie s an d add the othe r calor ie s u sin g the fo od blockli sts . H e re 's a no th e r 1 ,9 00 -c alo rie m e a l p la n:

M e al 1: 4 00 -c alo rie m e alM e al 2 : 3 00 -c alo rie m e alM e al 3 : 4 00 -c alo rie m e alM e al 4 : 3 00 -c alo rie m e al + 200 ca lo r ie s *M e al 5 : 3 00 -c alo rie m e al

*Add food b locks : two 100-calo rie blocks OR one2 00 -c alo ri e b lo ck .You ge t to choose how to div ide up you r calo r ie s ,as long as you are e ating at le as t 5 tim es pe r day.


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S T A R T E A T IN G Eat 5 me als a day, one from each of the lis ts in thefo llow ing s e ction . Use the food blocks , if ne ede d, tore ach yo ur a dd itio na l ca lo rie n ee ds .

Each wee k, ass e s s you r ca lor ie s and you rm e as ure m en ts , Y ou m ay n ee d to in cre as e o r d ecre as eyo ur ca lo rie s b as ed o n th e in fo rm atio n yo u a re g ettin g.Mu scle tis su e is de nse r than fat tis su e, s o you r sca lecan m is le ad you . Use m easu rem ents to gauge you rp ro gr es s, in ste ad o f w e ig ht.

R em em be r, e ve ryth ing cou nts . M ilk an d s uga r for you rcoffe e or te a, the g las s of w ine w ith d inne r, the littles nack from a bo wl a t w ork, it a ll cou nts !

E ats om e th in g e ve ryfe wh ou rs to ke e p yo ur m e ta bo lis mbu r ni ng s te ad ily .

D r ink wate r. Not on ly w ill it ke ep you hydrate d, it w ille as e you r h unge r. O ne of t he pr im ary cau se s of hu nge rp an gs is d e hy dr ati on . 8-10 glas s e s o f wate r pe r day isn ot e xce ss iv e w he n yo u're d oin g IN SA NE w orko uts .

Be s u re to dr ink you r Re s u lts and Re cove ry Form ular ight be fore ,1 du ring or im me diate ly fo llow ing you rworkou t. If you 're try ing to los e we ight, be s u re toacco unt for the se calo rie s. A nd if you 're n ot w ork in ghard e nough to bu rn th rou gh you r g lycogen s tore s ,th en yo u d on 't n ee d th es e ca lo rie s. O f c ou rs e, if yo u'reb rin gin ' it to a n IN SA NE le ve l, yo u w ill.

Remembe r, no th ing come s easy. You ju s t hav e tod ig d e e pe r !

FUN FACTS : O UR TEST G RO UP FO UND THAT THE IRMETABOLISM W AS KICKED INTO HIGH GEAR ANDTHEY WERE LOSING WEIGHT SO FAST THEY HADTO A DD C ALO RIE S E AC H W EE K T O JU ST M AIN TA IN !


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P R O A T M E A L . F R U IT A N D C O T IA G E C H E E S E2/3 cu p cooke d oatm ea l, p re pare d w ith w ate r1 s coo p o f pr ote in po wd er1/2 cu p of fre sh or froze n be rr ie s1 -1 /2 T bs p . c ho pp e d wa ln u tsS pla sh (1/4 cu p) of s kim , a lm on d, r ice , o r s oy m ilk

1 c up cottage che ese , 1% m i lk fa t1 c up m ixe d fru it1/2 c up w ho le -g ra in c er ea lO n a med ium s ize d inne r p la te , portion ou t 1 cu p of1% cottage che ese and top w ith 1 c up of m ixe d fru it and1/2 cu p of who le -g rain ce re al, s u ch as bran flake s orF ib e r O ne .

C om b in e in gr ed ie nts in b ow l.N u tr itio n B re ak do wn :307 calories26 grams protein34 grams carbohydrate9 grams fat9 grams fiber

N u tr itio n B re akd ow n:293 calories30 grams protein36 grams carbohydrate6 grams fat5 grams fiberFor a 400-calorie m eal: incre as e oatm eal to 1 cu p andin cre as e p ro te in p ow de r to 1-1/2 s co op s

* For a 500-calorie m eal: incre as e oatm eal to 1-1/3 cu p,incre as e p ro te in p ow de r to 1-1/2 s co ops , in cre as ew alnu ts to 2-1/2 Tbs p. and incre as e be rr ie s to 1 fu ll cu p.

* F or a 40 0-ca lor ie m ea l: a dd 2 Tb sp . o f fla xs ee ds* F or a 5 00 -ca lo rie m ea l: a dd 2 Tb sp . of fla xs ee dsan d a s lice o f w hole -g ra in to as t.

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B E R R Y P R O T E IN S M O O T H IE B A G E L A N D L O X1/2 whole whe at bage l1 T bs p. w hipp ed cre am che es e2 o z. s mo ke d s alm on (lo x)2 s li ce s toma to1/2 la rg e g rapefr u it

1-1/2 s co op s p ro te in p ow de r1 /2 cu p fre sh or froze n b errie s1 cu p skim , a lm ond, rice , or soy m ilk and ice

C om bin e in b le nd er u ntil s mo oth .Nutrition Breakdown:306 calories36 grams protein36 grams carbohydrate3 grams fat3.5 grams fiber

To as t ha lf of a w ho le w he at ba ge l, s coo p o utthe in na rd s,and fill the bage l w ith 1 Tbs p. whippe d cre am che ese ,s alm on (lo x), a nd 2 s lice s of tom ato. Se rve bage l w ithgrapef ru i t .

* For a 400-calorie m eal: ad d 1/2of a m ediu m banana* For a 50 0-calorie m eal: ad d 1/2of a medium banana and 1 Tbsp.o f a ll-n atu ra l p ea nu t b utte r

Nutrition Breakdown:291 calories23 grams protein35 grams carbohydrate8 grams fat5.5 grams fiber


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E G G W H IT E A N D F R U IT P L A T E31hard. .bo iled eggs, whi tes 0 1 1 1 ' r 11 /3 can ta loupe , s li ced"Ip ie ce s w ho le w he at m elba toa st1 s li ce l ieduced .. .a t Sw is .. se ll~ ,e sePee l 3 lha[d~boi led l egg&a'l ld s l i' ee the ,whiteSJOAtotasAls ,aplate . ( ,B iscar i1 0 1 1 sa ve tile (,o lk sfo r: anothae pyrrj:!ose.)T o t~ e p la te , a dtt: s lic e,d G ,a n{ JJIQ .l!p e, w h'o l~ ,w he .a tme lba toas ts and \ll s li te o fr lr -e ,d u ee {tffa t Sw is s iG '~ e es e .

293 calories23 g~ Rrcffitln35 grams c:aUIloh,ydrate7 Sflp:ns fat3.5'gramj5 fl(:Jar

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C E R E A L B O W L1 cu p h ig h-p rote in w ho le -g rain ce re al,s uch a s Ka sh i G oLe an or H i-Lo TM1 Tbs p. f la xs e e d s2/3 cu p s kim , a lm ond, rice , or s oy m ilk1 /2 cu p b an an as , s lice dPortion ou t 1 cu p ce re al and top w ith flaxs e eds ,s kim , a lm on d, r ice , o r s oy m ilk, an d s lice d b an an as .Nutrition Breakdown:299 calories22 grams protein55 grams carbohydrate4.5 grams fat13 grams fiber* F or a 400 -ca lor ie m ea l: in cre as e fla xs ee ds to 2 T bs p.and incre ase bananas to 1 cu p

* F or a 5 00 -ca lor ie m ea l: in cre as e ce re al to 1-1/2 cu ps ,incre as e m ilk to 1 cu p, incre as e flaxs ee ds to 2 T bsp.and incre ase banana to 1 cu p

S H A K E O L O G Y S H A K EMix two scoops w ith wate r or b le nd w ith wate r and ice(d ou ble th e n orm al s er vin g).Nutrition Breakdown:280 calories34 grams protein34 grams carbohydrate2 grams fat6 grams fiber


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P E A N U T B U T T E R T O A S T I1 s lic e w ho le -g ra in to as t1 T b sp . a ll-n atu ra l p ea nu t o r a lm on d b utte r1 t s p. a ll- fr u it p re s e rv e s1/2 cu p cottage che ese , 1% m ilk fa tTop one s lice of whole -gra in toas t w ith nu t bu tte ra nd p re se rv es . S erv e w ith co tta ge ch ee se .Nutrition Breakdown:280 calories22 grams protein28 grams carbohydrate11grams fat4 grams fiber* For a 400-calor ie m eal: incre as e cottage che es e to 3/4 cu pand top with 1 cup of s liced fru it* For a 500-calor ie m eal: incre as e cottage che es e to 3/4 cu pand top with 1 c up of s liced fru it AND use an extra pie ce ofwhole wheat toas t to make it into a s andwich.

V E G G IE O M E L E T2whole e ggs2 e gg w hite sM us hro om s a nd o nio ns to ta ste1 s lice w ho le -g ra in w he at to as t1 T b sp . a ll- fr u it p re s e rv e sIn a n on-s tick s kille t coa te d w ith cooking s pray, m akean egg ome le t w ith 2 whole e ggs plu s 2 e gg white s ,s au te e d mu shroom s , and onions , and s e rve w ith 1s lice o f w hole -g ra in w he at toas t toppe d w ith 1 T bs p. ofa ll -f ru i t p r e se r v e s .Nutrition Breakdown:301 calories24 grams protein25 grams carbohydrate11grams fat3 grams fiber* F or a 4OO -c alo rie m e al: a dd a la rg e o ra ng e o r 1 c u p o f o ra ng e ju ic e* For a 500-calor ie m eal: add a large orange or 1 c up of orangeju ice and 1 s lice of re du ce d-fat chee se to the om ele t.


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P R O T E IN O M E L E T1whole egg3 egg whites2 oz. deli-style turkey breast, sliced1/2 cup sliced mushrooms and onions1 slice whole-grain bread1 cup melon ballsIn a non-stick skillet coated with cooking spray, makean omelet with egg and egg whites and fill omelet withturkey, mushrooms, and onions. Serve omelet with 1slice of whole wheat toast and melon balls.Nutrition Breakdown:298 calories21 grams protein40 grams carbohydrate7.5 grams fat5.5 grams fiber* For a 400-calorie m eal: Add 1 oz. of cru mble d fe ta or goatch ee se to the om ele t.* Fo r a 50 0-calorie m eal: A dd 1 o z. o f cru mb le d fe ta o r g oa tche es e to the om ele t and hav e 2 s lice s of w hole w he at toas t.

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V A N I L L A - B E R R YP R O T E IN B H A t( E1 cup skim milk, almond milk, or rice milk1 scoop whey protein powder1 cup frozen berries1tsp. vanilla extract1/2 bananaIceAdd ingredients to blender. Add ice to thicken.Nutrit ion Breakdown:296 calories13 grams protein50 grams carbohydrate2 grams fat5.5 grams fiber* For a 400 -calo rie m ea l: A dd 1 T bs p. a ll-na tu ra l p ea nu tb utte r or a lm on d b utte r* For a 5 00-ca lorie m ea l: A dd 1 T bs p. a ll-na tu ra l p ea nu tbu tte r or a lm ond bu tte r and incre as e the prote inpow de r to 2 s co op s.


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YOGURT BOWL NUTRITION B A R1 c u p of n onfa t pla in yo gu rt (loo k fo r G re e ky og u rt if p os s ib le )1 a pp le , d ic e d2 T bs p. w aln u ts , c ho pp ed '1 t sp . h on ey

1 n utr itio n b ar1/2 cu p 1% c otta ge c he e s eC ho os e a n u tr itio n b ar w ith a pp ro xim ate ly 20 0 c alo rie s ,fe we r than 25 gram s of su gar and at le as t 10 gram s ofpro te in (like the P90X Pe ak Pe rfo rm ance Bar). Havenu tr ition b ar an d co tta ge ch ee se .o mb -in e y og ur t w ith a pp le , w aln uts , a nd h on ey .

N u tr itio n B re ak do wn :299 calories13 grams protein50 grams carbohydrate9 grams fat3.5 grams fiber

N u tr itio n B re ak do wn :280 calories29 grams protein26 grams carbohydrate7.5 grams fat2 grams fiber

* F or a 4 00-calor ie m eal: S tir 1 s c oop o f w he y-bas ed pr ote inpow de r into the yo gu rt bow l.

* F or a 5 00-calor ie m ea l: In cr eas e yogu rtto 1-1/2 cu ps ,incre as e the w alnu ts to 3 Tbs p. and s tir in 2 T bs p. dr ie dc ra nb er rie s o r r ais in s.

* For a 400-ca lo rie m ea l: Add a s mall banana or ala rg e n av e l o ra ng e.

* For a 500-calor ie m eal: Add a s mall banana or a largenav el orange and add 2 Tbs p. choppe d w alnu ts toth e c otta ge c he e se .


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DELI SANDWICH1 /2 w ho le w hea t bagel o r 1 slice to ast2 o z. d eli- sty le tu rk ey b re ast, sli ce d1 slice red uced -fa t c heeseS lic ed tom ato , to ta ste1 cu p to ma to o r v eg eta ble ju iceScoop out h a lf o f a who le wheat bagel, to ast it andfill w ith turkey, ch eese, an d sliced to mato . Serve w ithtom ato o r v eg eta ble ju ice.N utritio n B rea kd ow n :297 calories26 grams protein38 grams carbohydrate7 grams fat5.5 grams fiber* F or a 40 0-ca lo rie m eal: In cre as e tu rke y to 4 oz. o f tu rke ya nd le av e th e b ag el "u n-s co op ed ."* For a 500-calorie m eal: Incre as e the tu rke y to 4 oz.,le ave the bage l "u ri-s coope d" and add anothe r s lice ofr ed uc ed -fa t ch ee se .

TURKEY BLT.2 slices w ho le w hea t bread3 slic es tu rk ey b aco nS lic ed tom ato , to ta steL e ttu ce , to ta ste1 fresh pea rM ake a sandw ich o f bread , turkey bacon , to ma to , andlettuce. Serve w ith a fresh pea r.N utritio n B rea kd ow n :293 calories13 grams protein46 grams carbohydrate9 grams fat8 grams fiber* Fo r a 400 -calorie m ea l: A dd 2 oz. of s lice d d eli tu rke yto the sandw ich and 1 Tbsp, l igh t mayonna is e .

* Fo r a 5 00 -calorie m eal: A dd 2 oz. o f s lice d d eli tu rke yand 1 T bsp. light m ayonnaise to the sandw ich and user eg ula r w ho le w he at b re ad , n ot lig ht-s ty le .

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G R I L L E D C H IC I ( E N S A L A D3 o z. g rille d chicke n b re as t3 cu ps m ixe d dark gre ens1 /2 a pp le , c ho pp e d1 T bs p. p eca ns , c ho pp edC u cum be r, s lic ed , to ta steP ile m ixe d g re e ns o n a la rg e s ala d p la te . T op w ith c hic ke nbre as t, chopped apple , chopped pe cans and s lice dcu cu mb er. D re ss s ala d w ith fre sh le mo n ju ice .N utr itio n B re ak do wn :283 calories30 grams protein25 grams carbohydrate8.5 grams fat6 grams fiber* For a 400-calorie me al: Add 1 whole wheat Englis h muffin or1 s lice of whole -grain bre ad.

* F or a 5 00 -c alo rie m ea l: A dd 1w ho le w he at E ng lis h m uffin o r 1 s lic eo f w h ole -g ra in b re ad a nd a dd 1 T bs p. o liv e o il o nto th e s ala d.

S U S H I1 tu na or s alm on ro ll, m ade w ith brow n r ice if poss ib leS id e s ala d o f m ixe d g re en s2 T bs p. o f A sia n g ing er d re ss in gHave one s u sh i ro ll s lice d, w ith s ide sa lad s e rv e d w ithA sia n g in ge r d re ss in g. (U se th e fo rk te ch niq ue o f d ip pin gthe tine s of you r fork in the dre ss ing be fore s pe aring thele ttu ce to a vo id o ve rd oin g it o n th e d re ss in g.)N utr itio n B re ak do wn :311 calories26 grams protein32 grams carbohydrate12 grams fat5.5 grams fiber* For a 400-calor ie me al: Add 1 cu p of s te amed edamame .* For a 500-calorie me al: Add 1 cu p of s te amed edamameand 1 cup of miso soup.


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BLACK BEAN SOUP ANDHALF SANDWICH1 cup of canned black bean soup1 slice whole-grain bread2 oz. deli-style turkey breast, sliced2 very thin slices of avocadoDijon mustardMake one half of a turkey sandwich made with 1 slicewhole-grain bread, turkey, avocado and Dijon mustard.Serve with cup of soup.Nutrition Breakdown:299 calories20 grams protein41 grams carbohydrate6 grams fat12 grams fiber* F or a 4O{ }-c alo rie m e al: U se r eg ula r w ho le w he at b re ad , n ot lig ht-s tyle , a nd in cre as e the tu rk ey on th e s and wich to 3 o z.* F or a 5 00 -c alo rie m e al: U se r eg ula r w ho le w he at b re ad , n ot lig ht-s tyle , in cre as e the tu rk ey o n t he s an dw ich to 4 o z., a nd u se 4 t hins lic es o f av oc ad o-a bo ut 1 /4 o f a n av oca do.

ROAST BEEF .SANDWICH4 oz. lean roast beef1 /2 6-inch whole wheat pita pocketSliced cherry tomatoesRomaine lettuceDark salad greensSliced bell peppersSliced cucumbersSliced mushroomsPile roast beef into pita pocket and top with slicedcherry tomatoes and romaine lettuce leaves. Servepita with a side salad composed of dark greens, slicedpeppers, cucumbers and mushrooms, dressed with afresh squeeze of lemon or lime juice.Nutrition Breakdown:292 calories30 grams prote in37 grams carbohydrate5 grams fat8 grams fiber* For a 400-calor ie me al: Us e the whole 6-inch pita pocke tand add 1 ts p. oliv e oil to the salad.* F or a 50 0-c alor ie m eal: U se the w hole 6 -in ch pita p oc ke t a nda dd 1 ts p. oliv e o il a nd 2 T bs p. s liv ere d a lm on ds to th e s ala d.

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TERIYAI(I GRILLED TUNA4 oz. tuna steak2 Tbsp. teriyaki sauce (low-fat, bottled)Fresh spinach1 tsp. olive oil1 /3 cup brown riceMarinate tuna in teriyaki sauce or other low-fatbottled marinade. Gri ll , broil , or seartuna on both sidestodesired degree of doneness. Serve tuna with spinachsauteed in olive oil and 1 /3 cup brown rice.Nutrition Breakdown:295 calories36 grams prote in25 grams carbohydrate7 grams fat7.5 grams fiber* For a 400-calor ie me al: Incre ase rice to 3/4 cup.* For a 500-calor ie m eal: Incre ase rice to 1 cup andu se 2 ts p. oliv e oil in the s pinach.

SHAKEOLOGY I1 scoop Shakeology1 whole banana1 /2 cup skim, almond, rice, or soy milk1 /2 cup waterIceBlend ingredients with ice to desired consistency.Nutrition Breakdown:299 calories22 grams protein50 grams carbohydrate3 grams fat5.5 grams fiber* For a 400-calorie m eal: A dd 1 T bs p. of peanu t bu tte rto the s hake .* For a 500-calorie m eal: A dd 1 T bs p. of pe anu t bu tte rto the s hake , incre as e S hake ology to 1-1/2 s coopsand increas e m ilk to 1 f ull cup.


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C H I C I < E N R A N C H W R A P1 6 -in ch w ho le -g ra in to rtilla3 o z. gr ille d ch icke n bre as tS li ce d toma toLet tuceR ed b ell p ep pe r, s lice dCe le r y s ti ck s1 T b sp . r an ch d re ss in g, re du ce d-fa tF ill to rtilla w ith 3 oz. of gr ille d ch icken bre as t, s lice dtom ato, le ttu ce le av es and ranch dre ss ing. Se rve w ithre d p ep pe r s lice s a nd ce le ry s ticks .Nutrition Breakdown:307 calories31 grams protein33 grams carbohydrate8 grams fat5 grams fiber* Fo ra 4OO-ca lo r iemea l:Add 1/3o f a sma ll a vocado into the wrap.* F or a 5 00 -c alo rie m e al: A dd 1 /3 o f a sma ll a vo ca do in to th ew rap and s er ve w ith a s lice d apple .

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L E A N B U R G E R4 o z. e xtra -le an gro un d b ee fM ixe d g re e ns1/2 cu p m ixe d b err ie s an d/o r m elonG rill or b roil a 4 o z. le an h am bu rg er p atty. S erv e w ith ou ta bu n ove r a large gre e n salad, w ith a s ide of 1/2 cu pm ixe d b err ie s o r m elo n b alls .Nutrition Breakdown:302 calories27 grams protein17 grams carbohydrate14 grams fat4 grams fiber* F or a 4 00 -c alo rie m e al: S er ve h am bu rg er o n a w ho le w he atE ng lis h m u ffin w ith th e s ala d o n t he s id e.* F or a 5 00 -c alo rie m e al: S er ve h am bu rg er o n a w ho le w he atE ng lis h m u ffin w ith 1 s lice o f r ed uce d-fa t c he e se a nd th es ala d o n t he s id e.


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W H O L E W H E A T P A S T A W IT HV E G E T A B L E S A N D F E T A3/4 cu p whole whe at pas ta1 c up m ix ed , s te am e d v eg eta ble s1 /3 cu p fe ta ch ee se , cru mb le dT op pa sta w ith m ixe d s te am ed v eg eta ble s a nd cru mb le dfe ta c he e se .N utritio n B re akd ow n:304 calories17 grams protein37 grams carbohydrate11 grams fat7.5 grams fiber* For a 4 00 -c alo rie m eal: A dd 2 -3 o z. o f d ic e dg rille d c hic ke n b re as t to th e p as ta b ow l.* For a 5 00 -c alo rie m eal: A dd 2 -3 o z. o f d ic e dg rille d c hic ke n b re as t to th e p as ta b ow l, an ds er ve w ith a fr es h pe ar.

S A L M O N N ( J I S E P L A T E3 o z. s a lm o n2 cu ps m ixe d s alad gre en s1 cu p g re en be ans , s te am ed1 s ma ll r ed p ota to , b oile d5 b la ck o li ve sF re sh le m on , s alt, p ep pe r, to ta steG rill, poach, bake , or broil sa lm on. P ile 2 cu ps of m ixe dsalad gree ns onto a large d inne r p late , top the gree nsw ith be ans , potato, o liv e s and the cooke d. sa lmon.S eas on w ith fre sh le mo n, s alt a nd p ep pe r.N u tr itio n B re akd ow n:301 calories28 grams protein30 grams carbohydrate8.5 grams fat7.5 grams fiber* F or a 4 00 -c alo rie m e al: A dd a w ho le w he at d in ne r r oll o r as lic e o f w h ole w he at b re ad .* Fo ra 500 -calo r ie mea l:Add a whole wheat d in ne r r ol l o r a s li ceo fw h ole w hea t b re a d a nd t o p t he s ala dw i th 2 t sp . o liv e o il.


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SASHIMI3 o z. (ab ou t 6 p ie ce s) o f s as him i1/2 cu p brow n rice , s te am edS id e s ala d o f m ixe d gre ens2 T bs p. A sia n g ing er d re ss in g

Have any var ie ty of sashim i w ith a s ide of rice , and as ide salad of m ixe d gre ens toppe d w ith As ian dre ss ing.N utr itio n B re akd ow n:319 calories24 grams protein27 grams carbohydrate12 grams fat3.5 grams fiber

* F or a 40 0-c alo rie m ea l: A dd 1 c u p o f s te am e d e damame .* F or a 5 00 -c alo rie m ea l: A dd 1 c up o f s te am e d e damame ,in cre as e fis h to 4 o z. a nd in cre as e r ic e to 3/4 c up .

INSANITY SPECIAL SANIJNICHNUT BUDER AND JELLY1 s lice w hole -g ra in bre ad1 T bs p. all-na tu ral pe an ut or a lm on d b utte r1 T bs p. all-fru it p re se rv es O R 1/4 s lice d b an an a1/2 cu p cottage che ese , 1%Make half of a nu t bu tte r and je lly sandw ich w ith bre ad,pe anu t or alm ond bu tte r , p re se rve s or banana. Se rvew ith co tta ge ch ee se .N utr itio n B re ak do wn :289 calories22 grams protein29 grams carbohydrate11 grams fat4 grams fiber* F or a 40 0-c alo rie m ea l: M ak e s an dw ic h w ith 2 s lic eso f b re ad .* F or a 5 00 -c alo rie m ea l: M ak e s an dw ic h w ith 2 s lic esof b re ad a nd incre as e co tta ge c he es e to 1 fu ll cu p.

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COLD CUT PLATTER I2 o z. d eli-s tyle tu rke y b re as t, s lice d2 o z. h am , s lic ed1 oz. re du ce d-fat s wis s ch ee se , th inly s lice dS li ce d t oma toW ho le -g ra in cra cke rs (1 00 ca lo rie s w or th )It's like g ro wn -u p Lu ncha ble ss l M ake yo ur ow n cra cke rs an dw ich es w ith th e in gre die nts .N utritio n B re akd ow n:289 calories27 grams protein20 grams carbohydrate12 grams fat3.5 grams fiber* F or a 4 00 -c alo rie m ea l: S e rv e w ith 1 c up o f f re s hg re e n o r p u rp le g ra pe s .* F or a 5 00 -c alo rie m ea l: S e rv e w ith 1 c u p o f f re s hg re e n o r p ur ple g ra pe s a nd in cr ea se tu rk ey to3 oz. and the ham to 2 oz.

TUNA SALAD IN A TOMATO4 o z. w ate r-p ack ed tu na1/4 cu p ce le ry, ch op pe d1/4 c up re d o nio n, ch op pe d1 T b s p. r ed u ce d -fa t m a yo nn ais e1 t s p. D ijo n m u s ta rd1 la rg e tom ato, h ollo we d o ut3 pie ce s w ho le -grain m elb a to as t1 /2 w ho le -g ra in E ng lis h m u ffinC om bin e, tu na , ce le ry, o nio n, m ayo nn ais e, a nd m u sta rdand s tu ff into hollowed ou t tom ato. Se rve w ith me lbato as t o r E ng lis h m u ffin .N utritio n B re akd ow n:289 calories30 grams protein21 grams carbohydrate9 grams fat3.5 grams fiber* For a 4 00 -c alo ri e m e al: S e rv e w ith 1 me dium fr e sh a pp le .* For a 5 00 -c alo rie m e al: S e rv e w it h 1 me dium fr e sh a pp le ,in cre as e tu na to 6 oz . and in cre as e to 5 pie ce s of w he atm e lb a t oa s t ORa f ull w ho le -g ra in Engli sh mu ffi n.


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T U R l< E Y L E T T U C E W R A PA N D B E A N S A L A D2 o z. d eli-s ty le tu rke y b re as t, s lic edTomato , s li ce d1 T bs p. r ed uce d-fa t R u ss ia n d re s sin gLa rg e ro ma in e o r B os to n le ttu ce le av es1 /4 c up c hic kp e as1/4 cu p kid ne y b ea ns1 /4 c up c ele ry , ch op pe d1 /4 c up toma to , c ho pp ed1 t sp . oliv e o ilLe mon ju ice , s alt, a nd p ep pe r, to tas teW rap tu rke y, s lice d to ma to an d R us sia n d re ss in g in sid elarge le ttu ce le av e s . Se rve le ttu ce w rap w ith a beans ala d m ad e o f re m ain in g in gr ed ie nts .Nutrition Breakdown:308 calories20 grams protein34 grams carbohydrate11 grams fat7 grams fiber* F or a 40 0-ca lo rie m e al: In cr ea se tu rke y to 4 o z., in cr ea seboth the chickpe as and the kidne y be ans to 1/3 cu p.* F or a 5 00 -c alo rie m e al: In cr ea se tu rke y to 5 o z. In cr ea seboth the chickpe as and the kidne y be ans to 1/3 cu p ands erve with 1 cu p of fre sh fru it s alad.

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SHRIMP COCKTAIL PLATTER4 oz. s hr im p, bo ile d a nd coo le d2 T bs p. c oc kta il s au ceF re s h lem on w e dg es1 w ho le w he at d inne r ro ll o r s lice o fw ho le w he at bre ad1 cu p m ixe d raw v ege table s, s uch as carrots ,p ep pe rs a nd c uc um be rsSe rv e s hr im p w ith cocktail s au ce and/or le mon.Have roll or b re ad and raw v eggie s on the s ide .Nutrition Breakdown:286 calories28 grams protein33 grams carbohydrate4 grams fat3.5 grams fiber.. F or a 40 0-calorie m ea l: D ip ra w v eg gie s into 1/4 cu p hu mm us ... Fo r a 50 0-calorie m eal: Incre as e s hrim p to 6 oz., in cre as ecocktail sauce to 4 T bsp. and dip raw ve ggie s in to 1/4 cu phummus .

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ROTISSERIE CHICI(ENAND SALAD1 4-o z. s kin le s s r otis se rie c hic ke n b re as tM ix ed g re e ns1 ts p. oliv e oilL emon ju i ce1 G ra nn y Smith a pp le , s lic edSe rve ch icke n w ith a m ixed gre e n sa lad toppe dw ith lemon ju ice and 1 ts p. o liv e oil. F in ish me al w iths lic ed a pp le .Nutrition Breakdown:314 calories38 grams protein20 grams carbohydrate10 grams fat4.5 grams fiber.. For a 400-calorie m eal: A dd a sm all bake d potato w ith skin ... For a 500-calorie m eal: A dd a sm all bake d potato w ith skintoppe d w ith 1 o z. of re du ce d-fat s hre dde d che es e.


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ROAST BEEF W R A P4 oz. le an roas t be ef2 th in s lic es a vo ca doT oma to , s li ce d1 6 -i nc h whole - gr ai n t or ti lla1 cu p of m ixe d fre sh or froze n be rr ie sRo ll be e f, avocado, and tomato in to rtilla . Se rv e w iths id e o f m ix ed b er rie s.Nutrition Breakdown:307 calories28 grams protein40 grams carbohydrate8 grams fat7 grams fiber* For a 400-ca lor ie m eal: A dd 1 cu p of p la in nonfa t yogu rt toth e m ix ed b er rie s .* For a 500-ca lor ie m eal: A dd 1 cu p of p la in nonfa t yogu rt tothe m ixe d be rr ie s and top w ith 2 Tbs p. choppe d w alnu ts .


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B A K E D C O D W IT H S T E A M E DC A R R O T S A N D C A U L IF L O W E R4 o z. co d file t1 ts p. oliv e oil2 Tbs p. s eas one d bre ad cru mbsS alt and pe ppe r to tas teS te ame d v e ge ta ble m e d le y o f c ar ro ts , c or n, a nd cau li flow erCoat cod w ith oliv e oil, bre ad cru mbs , and a pinch of s altand pe ppe r. B ake cod at 375 de gre es for 12 to 15 m inu te s,or u ntil it flake s eas ily w ith a fork. Se rv e cod with 1 cup ofs te amed v e ge ta ble m e dle y o f c ar ro ts , c or n a nd cau li flow e r.N utr itio n B re ak do wn :286 calories27 grams protein28 grams carbohydrate6 grams fat4 grams fiber* Fo r a 400 -ca lorie m ea l: A dd a w hole -gra in din ne r ro llor a s lice of whole wheat bre ad.* For a 500 -ca lorie m ea l: Incre as e cod to 6 o z., in cre as eoliv e oil to 2 t sp., and add a w hole -gra in dinne rro ll or a s lice of w hole w he at bre ad.

D IN N E R O M E L E T1 w hole egg2 e gg w hite s1/4 cu p fe ta che es e, cru mble d1 cu p baby s pinach le av es1 s lic e o f w h ole w he at b re ad o r w ho le -g ra in E ng lis h m u ffinIn a non-s tick s kille t coate d w ith cooking s pray, m ake anom ele t w ith e gg, e gg white s, fe ta che ese , and s pinach.Se rve ome le t w ith 1 s lice of whole wheat bre ad orEng li s h mu f fi n.N utr itio n B re ak do wn :302 calories23 grams protein20 grams carbohydrate14 grams fat3.5 grams fiber" For a 400-calorie m eal: Se rv e om ele t with a fre sh pe ar.* For a 500-calorie m eal: Se rv e om ele t with a fre sh pe artop pe d w ith 2/3 cu p o f n onfat v an illa yo gu rt.


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STEAK WITH BROCCOLI3 to 4 o z. fla nk s te ak, file t m ig no n, o r s ir lo inO liv e o ilS ea s alt and pe ppe r to tas te1 s ma ll b ake d p ota toD ijo n mu s ta rd1 cu p s te am e d b ro cco liLe mo n ju ice to ta steB r u sh s te ak w ith o liv e o il and spr ink le w ith s e a sa lt andfre sh ly grou nd pe ppe r. G rill o r bro il s te ak on both s ide sfor 5-7 m inu te s, or u nti l de gre e of done ne ss is ach ie ve d.Se rve s te ak w ith a sma ll bake d potato topped w ithcou ntry D ijon m us tard and s te am ed broccoli toppedw ith fre sh le mo n ju ice .N utr itio n B re akd ow n:304 calories30 grams protein33 grams carbohydrate6 grams fat7.5 grams f iber* F or a 4 00 -c alo rie m eal: In cr eas e s te ak to 5 -6 o z.* Fo ra 5OO-ca lo r iemea l: Inc rease s teak to 5 -6oz .and f i ni sh mea lw ith 1 /2 c u p o f f at- fr e e p ud di ng OR1c up o f s kimo r 1% milk.

50

CHICKEN MEATBALLS3 o z. le an g ro un d ch icke n1 e gg w hite1 T b sp . s ea so ne d b re ad cru m bs1/2 cu p w ho le -g ra in p as ta , co oke d1/2 cu p to ma to s au ce1 cu p gre en be ans , s te am edM ix g rou nd ch icke n w ith e gg w hite and s eas one d bre adcru mbs . Form m ixtu re in to sm all m eatba lls , p lace on ab ak in g s he e t, a nd b ak e a t3 75 d eg re e s fo r 1 5 to 2 0m in ute s ,or u nti l cooke d throu gh. Se rv e ch icke n m eatballs ov erwhole -gra in pas ta and toss w ith tom ato sau ce . Se rv ew ith s te am e d s trin g b ea ns .N utr itio n B re akd ow n:296 calories28 grams protein40 grams carbohydrate3 grams fat7 grams fiber* For a 4OO -c alo rie m eal: In cr e as e c hic ke n t o 5 o z.,bre ad cru mbs to 2 Tbs p. and pas ta to 2/3 cu p.* F or a 50 0-c alo rie m ea l: Inc re as e ch ick en to 5 oz.,b re ad c rumbs to 2 T bs p. an d p as ta to 2/3 cu p a nd finis hm eal w ith 1 /2 cu p fr uit s or be t.


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G R I L L E D S A L M O NW IT H A S P A R A G U S4 o z. s alm on file t1 t sp . h on ey m u sta rdA sp ar ag u s, s te ame d1 /2 cu p w ho le -g ra in p as ta , co oke dCoat sa lmon file t w ith hone y m us tard and gr ill o r bro ilfor abou t 1 2 to 1 5 minu te s until cooke d to des ire dde gree of doneness . Se rve salmon w ith s teameda sp ar ag us a nd p as ta .Nutrition Breakdown:294 calories30 grams protein25 grams carbohydrate9 grams fat3 grams fiber* F or a 40 0-c alo rie m ea l: F in is h m ea l w ith 1 c up offr es h g ra pe s .* F or a 500-calor ie m eal: Incre as e s alm on to 5 oz.,increase pas ta to 2/3 cup and fin ish meal w ith 1 cupo f fr es h gr ap es .


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TLJRI(EY BURGER4 o z. le an grou nd tu rke y2 T bs p. s als a2 T bs p. re d on ion , cho pp ed1 w h ole -g ra in h am bu rge r bu n or E ng lis h m uffinG re e n b ea ns , s te am e dCombine tu rke y, s als a and onion. Form into a bu rge rand gr ill or broil until cooke d throu gh. Se rv e on bun orEnglish m uffin w ith gre en be ans on the s ide .Nutrition Breakdown:301 calories25 grams protein24 grams carbohydrate9 grams fat5 grams fiber* F or a 4 00 -c alo rie m ea l: A dd 1 s l ic e o f r ed uc ed -fa t c he e seto th e b ur ge r.* F or a 5 00 -c alo rie m ea l: A dd 1 s l ic e o f r ed uc ed -fa t c he e seto the b urge r a nd fin is h the m ea l w ith 1 c u p o f f ru it s ala d.

5 2

BROWN RICE BOWL1/2 cu p cooke d brown rice2 oz. g rille d chicke n b re as t, dice d1 /3 c up co rn n ib le ts1/3 cu p cooke d pe asC om bine rice w ith chicke n, corn, an d p ea s.Nutrition Breakdown:318 calories25 grams protein45 grams carbohydrate3.5 grams fat7 grams fiber* For a 4 00 -c alo ri e m e al: I nc re a se r ic e t o2/3 c up a nd in cre as e c hic ke n to 3 o z.

* For a 5 00 -c alo rie m e al: In cr ea s e r ic e t o 2 /3 c up ,i nc re a se c hic ke n t o 4 o z. a nd i nc re a seb oth c orn a nd p ea s to 1/2 c u p.

CITRUS BAKED CHICt(ENWITH GLAZED CARROTS4 o z. b on ele ss , s kinle ss chicke n bre as t1/2 T bs p. o liv e o il2 T bs p. le m on ju ic e1 /2 t sp . papr ik aS ea s alt an d p ep pe r1 cu p carro ts , s lice d a nd co oke d2 ts p. h on eyPlace ch icke n bre as t in an ov enproof d ish and top w itho liv e o il, le m on ju ice , p ap rika , s ea s alt, a nd p ep pe r. B akeat 375 for 15 to 20 m inu te s, o r u ntil coo ke d throu gh. S erv ech icke n bre as t w ith co oke d ca rrots gla ze d w ith ho ne y.Nutrition Breakdown:297 calories24 grams protein28 grams carbohydrate9 grams fat5 grams fiber* F or a 4 00 -c alo rie m ea l: A dd 1 /2 c up o f c oo ke d b ro wn r ic e.* F or a 5 00 -c alo rie m ea l: In cr ea se c hic ke n to 6 o z. a nd a dd2 /3 c up o f c oo ke d b ro wn r ic e.


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1 4 oz . bone le s s , s ~ in le s s ch ic ken b re as t,c u t in to 1 -in ch c u be s1 cup b rocco li f lo re t s1 /2 c u p s lic e d mu s hr oom s1 /2 c up s now p ea s2 ts p . r ed u ce d -s o dium s o y s a uc e2 Tbs p . c hic ke n b ro th1 t sp . s e s ame o il1 /3 c u p b rown r ic e , c oo ke dI na la rge s k ille t coat ed w i th cook ing sp ray , cook ch ic kenb re as t p ie ce s o ve r m e dium h ea t u ntil c oo ke d th ro ug h,abou t 7 to 10 m inu te s. R em ov e chicke n from pan andc oo k b ro cc oli, m u sh ro om s , a nd s now p ea s in th e s am ep an . C oo k u ntil v eg etab le s b eg in to s ofte n, a bo ut 6 to8 m inu te s. A dd the chicke n back to the pan, w ith thev e ge ta ble s , a nd s e as on w ith s oy s au ce , c hic ke n b ro th ,a nd s e same o il. S e rv e o ve r 1/3 c up c oo ke d b rown r ic e.Nutrition Breakdown:307 calories31 grams protein27 grams carbohydrate9 grams fat6.5 grams fiber" F or a 40 0-c alo rie m e al: In cr eas e c hic ke n to 5 o z.a nd inc re as e r ic e to 2 /3 cu p.* F or a 50 0-c alo rie m e al: In cr eas e c hic ke n to 5 o z.in cr eas e r ic e to 2 /3 c up , a nd fin is h m e al w ith1 /3 c up n on fa t v an illa y og u rt t op pe d w ith a h an dfu lo f f re sh o r fr oz en b er rie s .

54


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P A S T A W IT HS E A F O O D M A R IN A R A1/2 cu p w ho le -g ra in p as ta , co oke d3 o z. s hrim p, b oile d1/2 cu p tom ato s au ce1 T bs p. P arm es an ch ee se , g rate d1 cu p s pin ach , s te am e dF re sh le mon ju ice to tas teCom bine pas ta w ith shrim p and tom ato sau ce . Top w ithParmesan che ese and se rv e w ith s te amed spinach,top pe d w ith fre sh le mon .Nutrition Breakdown:287 calories31 grams protein33 grams carbohydrate4 grams fat8 grams fiber* For a 400 -calorie m eal: Incre as e pas ta to 3/4 cu pand increase shrimp to 5 oz.* For a 500-calorie m eal: Incre as e pas ta to 3/4 cu p,incre ase s hrim p to 5 oz., and fin ish m eal with 1/2 cu pnonfat pu dding or 1 cu p of s kim , alm ond, rice , or soy m ilk.


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F O O D B L O C K SThe se food blocks can be added to he lp you mee t you rind iv idua l ca lor ie ne e ds . Be low you w ill find a lis t o f1 00 -c alo rie a nd 20 0-c alo rie o ptio ns to c ho os e fr om . Ju s tadd thes e as nee ded to any of you r fiv e meals , or e at asa s na ck, to re ach you r da ily to ta l ca lo ric a llow an ce .lO O - c a lo rie fo o d b lo c ks1. 1/2 cu p cottage che es e w ith 1/4 cu p be rr ie s2. 1/2 cu p nonfat van illa yogu rt w ith 1 Tbsp.

G ra pe N uts or othe r hig h-fib er ce re al3. 1/2 an apple w ith 1/2 oz. of re du ce d-fa t che ese4. 1 hard-bo ile d e gg w ith baby carro ts5. 1 b anana6. 12 r aw alm onds7. 1 cu p of sk im , a lm ond, r ice , or soy m ilk8. 2 oz. of s lice d tu rkey on 1 s lice of light-s tyle whole

w he at bre ad9. 1/2 o f a w ho le -g ra in E ng lis h m uffin to ppe d w ith 1 s lice

of tom ato and a th in s lice of re du ce d-fa t che ese10 . 1/2 cu p n on fa t p ud din g

2 0 0-c a lo rie fo o d b lo c ks1 . 1/2 cu p of oatm eal (m easu re d dry and then cooke d

w ith w ate r) toppe d w ith 1 T bs p. of s liv ere d alm ondso r ch op pe d w aln uts

2. 1 banana w ith 1 T bsp. pe anu t bu tte r3. 1 s lice of whe attoas t toppe d w ith 1 o z. of tu rke y and

1 o z. o f re du ce d-fa t che es e4. 1 whole -grain rice cake topped w ith 1 Tbsp.

a ll-natu ra l pe anu t bu tte r or a lm ond bu tte r and halfo f a s lice d a pp le

5. 1 cu p of nonfat v an illa yogu rt w ith 2 Tbsp.G rap e N uts or o the r hig h-fib er ce re al

6 . 1 c u p o f w ho le -g ra in hig h-fib er bre akfa st ce re al w ith3/4 cu p skim or low -fat m ilk7. 1 large nave l o ra ng e w ith 12 ra w a lm on ds8. 3 oz. of wate r-packe d tu na m ixe d w ith 1 Tbsp. light

m ayonnaise se rve d on a w hole -gra in r ice cake9. 1 S hake ology shake w ith 1/2 of a sm all banana10. Egg s alad m ade w ith 2 w hite s and 1 yolk and 1 T bs p.

light m ayonnaise s e rv ed on 1/2 of a whole -gra inEngli sh mu ff in


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" '

M O N T H T W O : E A T M O R EIn the s econd month of the E lite Nu tr ition program ,you r m etabolism shou ld be raging. As you r workou tsge t harde r and longe r, you 'll probably ne ed to e at m ore .Be low is a lis t o f complex carbohydrate s you can addto you r daily food intake . You r m etabolism can like lyhandle th is add itiona l e ne rgy at th is s tage of the gam e.Howeve r, if you wou ld like to se e you r we ight los scontinu e at a m ore rap id pace , you m ay choose to lim ito r a vo id th es e a dd itio na l fo od s a lto ge th er.If you choose to add the se comple x carbs , s tar t w ith 1pe r day and add on as nee ded, up to 3 of them pe r day.While you can add thes e carbs to any of you r 5 meals ,it's be s t to fue l you r body w ith them earlie r in the day,w he n p os s ib le . 1 s m all bake d potato w ith sk in1 s mall b ake d s we et p ota to 1 100 -ca lor ie w hole -gra in dinn er ro ll

1/2 cu p brow n r ice , m eas ure d afte r it's be en cooke d 1/2 cu p b arle y, m eas ure d afte r it's b ee n coo ke d 1 sm all banana or large orange 2/3 cu p cooke d oatm eal, cooke d in w ate r 1/2 cu p canne d be ans , r inse d of br ine 2/3 cu p w ho le -g ra in h igh -fib er bre akfa st ce re al1/2 c u p whol e wheat pa sta ,mea s u r e d a fte r i t' s b e e n c ooked 1/2 cu p whole whe at cou scou s 1 s lice of w hole -gra in bre ad or Eze kie l bre ad 1 w h ole w he at E ng lis h m uffin 3/4 cu p cooke d cornB A S IC S F O R B E G IN N E R S n case you are new to sound nu trition, this s ectionprov ide s a qu ick su mm ary of the bas ic bu ild ing blocks .You may have heard the te rms be fore , bu t he re 's ane xp la na tio n o f th e ir im p or ta nc e.


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Pro te inPro te in is e sse ntia l to you r body at all phase s of life .Made u p of am ino acids , it's re spons ible for bu ild ingle an m usc le tis s u e. W he n you are e ngaging in inte ns ephys ica l activ ity, s u ch as the INSANITY workou ts ,ge tting ade qu ate pro te in is c r itical. You r body s im plyw ill not be ab le to re cov er from the se w orkou ts w ithou tit, as am ple pro te in is e ss entia l fo r m us cle re cov ery andgrow th. Th is m us cle g row th is w hat w ill trans fo rm you rbody in to a me tabolic m ach ine . The be s t sou rce s o fle a n, h ig h-q u ali ty p ro te in i nc lu d e : W hole e ggs and e gg w hite s S kin le s s w hite -m e at p ou ltr y F is h a nd s e afo od L ow -fa t d air y Le an re d m eat Le an ce nte r-cu t p ork ch ops Be ans and le gu me s C e rta in v e gg ie s

Ca rbohyd ra t e sTh inking of carbs as the e ne my is s oooo 1990s . M os t ofth e w orld 's h ea lth ie st foo ds , s uch as fru its , v ege tab le s,and w hole gra ins , a re pr im arily ca rbohydra te s. Carbsare you r body 's pre fe rre d fu e l sou rce . The y are nots tored in body tis s u e , on ly by you r blood and liv e r in alim ite d am ou nt. S o the m ore you e xe rcis e, the m ore youne ed to take in. W ithou t e nou gh carbohydrate s, you rbo dy w ill s hu t d ow n du rin g h ard ph ys ica l e xe rtion s. T oom any carbohydra te s, how ev er, and the y ge t s to re d asbody fat. If you skimp on carbs , you w ill s imp ly not beab le to com ple te y ou r IN SA NIT Y w orko uts in s ty le . E liteN utr ition w ill te ach you how to choos e the r ight am ou ntof c arb s to fu e l you r w orko uts , w ith ou t g oin g o ve rbo ard.Re fine d (o r wh ite ) ca rbs and su gars have a h ighglyce mic inde x, w hich can be like pois on to you r body.T he y ca us e a n in su lin r es po ns e th at ca n s end yo ur bloo ds u ga r le v e ls s oa rin g, th en r ap id ly d ro pp in g. T his "s u ga rru sh" w ill le av e you fe eling le tharg ic , and de fin ite ly in

fiO


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n o s ha pe fo r a n in te ns e w orko ut s es sio n. H ea lth y ca rb sg en era lly h av e a lo w g lyce m ic in de x, m e an in g th at th eys u pply you r body w ith a s low , s te ady s tre am of b loods u gar, g iv ing you cons tant e ne rgy to ge t you th rou ghyo ur d aily a ctiv itie s a nd fu e l yo ur IN SA NE w orko uts .B e s ure to cho os e "g ood ca rbs " e ach da y. T he m ajor ityo f h ea lth y ca rb s w ill co me fro m: W ho le fru its (an occas iona l ju ice is OK as we ll,b u t w ho le fr uit is p re fe ra ble )

W h ole v e ge ta ble s W ho le g ra in s D airy (som e da iry p rodu cts conta in a de ce nt am ou nto f c ar bs )

Fa tsNot a ll fa ts a re bad for you . In fact, the y are ju s t asim portan t as prote ins and carbs , and p laya ke y ro lea lm os t e v e ry bodily fu nction. Many fats , s u ch aso me ga -3, -6 a nd -9 fa tty a cid s, a re ce ntra l to th e h ea lth yfu nctio n o f yo ur m e ta bo lis m, im m un e s ys te m , a nd b ra in .T he ke y is to a vo id too m uch s atu rate d fat (fou nd m os tlyin fa tty cu ts o f m ea t and h igh-fa t da iry) and trans fats(fo un d in s om e b ake d g oo ds , s tick m arg ar in es , co okie s,and cra cke rs ). W he n in dou bt, ch eck the fo od lab el andke ep th e fo llo win g in m in d: A vo id any foo d w ith trans fats , w hich are now re qu ire dto be lis te d on the labe l. Thankfu lly , m os t produ ctsh av e s in ce e lim in ate d th e se .

Lim it fa tty cu ts o f m eat. The m ore "wh ite " you s e e onm eat, the m ore s atu ra te d fat th ere is . S atu rate d fat iss olid a t room te mpe ra tu re , s o w hile the fat ap pe ars tod is s o lv e whe n cooke d, it w ill harde n u p whe n it coo lsoff. Th e s am e th ing occu rs in you r ar te rie s-n ot g ood!

Avo id a ll pou ltry s k in ; it's be s t to remove it p rio rto co oking to av oid the s atu ra te d fat from le ak ing in tot he pou lt ry .

Choose fa tty fish , s u ch as sa lmon, to optim ize you rin ta ke o f h e alth y o ils .

Choose natu ra l cooking o ils , like o liv e o il andcanola. The y 're an e xce lle nt s ou rce of de s irab lemono u ns a tu r ate d fa ts .

C ho os e a ll-n atu ra l n uts a nd n ut b utte rs . C ho os e lo w-fa t d airy to d ecre as e s atu ra te d fa t.

N U T R IT IO N T R O U B L E S H O O T IN GB elow you w ill find an sw ers to th e m any qu es tions thatm ay com e to m ind as you be gin the E lite N utr itio n p lan .If you don 't fin d the in fo rm ation that yo u n ee d h ere , login to th e m e ss ag e b oa rd s a t T e amB ea ch bo dy .c om .What if I don't like the food choices?If s om e of the m ea l ite ms are no t appe aling to you , youcan u s e the s u bs titu tion lis ts , fou nd at the e nd of theE lite Nu tr ition gu ide , to he lp you to swap ou t s om e ofyo ur le ss p re fe rre d fo od s fo r o th er ite m s th at yo u p re fe r.You can a ls o u s e M ich i's Ladde r to cre ate m eals tha tm e e t y ou r p er so na l p re fe re n ce s .What can I drink?O bv io us ly , w ate r is be st. D rink at le as t 8 g las se s a day.Y ou r b o dy w ill n ee d it. Ja zz it u p w ith le m on o r lim e . A vo idsoda, fru it ju ice s, swe ete ne d be ve rage s, d ie t s odas ,a rtific ia l s we ete ne rs o r e ne rgy d rinks . U ns we ete ne dhe rba l te as and ice d te as a re fine . You can swe e te nw ith s te v ia . If you dr ink te a o r co ffe e , try to avo id orlim it cre am a nd s ug ar.What if I can't eat all 5meals each day?Eating e v e ry few hou rs is the backbone of the E liteN u tr ition ph ilos ophy, and it is cr itica l to ge tting there su lts tha t you de sire . If ne ed b e, you can ch oos e le sslabor-in te ns iv e m eals , s u ch as Shake ology, to m akefo od p re pa ra tio n e a sie r.What if I feel sore?It's na tu ra l to fe e l tire d and sore as you r body adaptsto the p rogram , bu t th is s hou ld s u bs ide ov e r tim e . Ifit doe sn 't, o r if you fe el it's be yond what it s hou ld be ,he re are a few th ings to che ck. F irs t o ff, how are yous le e p ing? A re you ge tting 7 to 8 hou rs of s le e p e achn ig ht? Y ou r ea lly s ho u ld b e! If t his is n ot p os sib le , y ou c an


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R ESU LTS A ND R ECO VER Y FO RM ULAW e h ig hly re co mm en d yo u u se ou r R es ults a nd R eco ve ryfo rm u la to s u pp or t y ou r b od y w hile d oin g IN SAN ITY . Du r in gi nte n se e x er cis e , y ou r b od y b u rn s i ts lim ite d s to re s o f b lo odg ly co ge n (s u ga r th at it g ets fr om b re ak in g d ow n c ar bs ) fo re ne rgy. T he qu icke st w ay to re ple nis h g lyco ge n is to u ses u ga r to c re ate a n in su lin r es po ns e to q uick ly re s to re y ou rb lood s u gar le v e ls . The qu icke r the re sponse , the le ssd amage y ou 'll d o to y ou r m u s cle tis s ue . S low d ig e stin g fo od ,that's be st a t any othe r tim e, w on't work qu ick ly e nou ghd u rin g e x er cis e . Y ou r b o dy w ill b on k ( r un o u t o f e n e rg y) o nc ei ts g ly co ge n is g on e , a n d c on tin u in g to e x er cis e w ill d amagemu s cle tis s ue . S o th is is th e o ne tim e w he n s u ga r c an p la y a nimpo rta n t r o le i n impr ov in g y ou r p e rf ormanc e .R e su lts a nd R e co ve r y F orm ula is s pe c ific ally d e sig ne d to

r e sto re y ou r b lo od s u ga r le v e ls q u ic kly . In th e 1 99 0s ,it w a s

fo u nd tha t a sma ll amount o f p r ote i n c ou ld be " pi gg yback e d"by su gar and fu rthe r e nhance the e ffe cts of g lycogenre charge . T oo m uch prote in or fa t a t th is tim e s lows andd im i ni sh e s s u gar 's e ff ec ts . T he op timal r at io , a ppr ox ima te ly4 pa rts c a rbohy dr a te to 1 pa rt p ro te i n, w i th v e r y li ttle to no f a t,s howed a 26% impr ov emen t o v er s u gar a lo n e , and up t o 400%impr o vemen t o v e r no t r e cha rg in g dep le te d g ly cogen s to re s .

R e su lts a nd R e co v er y F orm ula ,composed acco rd ing t o t hi s r a ti o ,

shou ld be take n w ith in one hou r offi ni sh in g a ha rd wo rk ou t F u r th e rmo r e ,if you hav e n't e ate n e nou gh to ge tt hr ough a workou t , s i pp i ng Resu l ts andRecov e r yFo rmu ladu r i ng exe r c is e cana lle via te the b on k w ith ou t ca us in gs t omach ups e t

s u pp lem ent you r n igh t o f s le e p w ith a powe r napdu r ing the day. A ls o be su re to ge t ade qu ate wate r.D rin kin g w ate r is v ita l to yo ur e ne rg y le v els . If yo u'v e g ottha t cov ere d, try add ing R es ults and R ecov ery Form ulato you r nu tr ition re gim en if you are not a lre ady dr inkingit. If noth ing works , you may ne e d to back off a littleu ntil you r e ne rgy re tu rns . W hile it's im por tant to pu shth rou gh bar r ie rs , you w on 't m ake progre ss if you r bodyc an 't r e co v e r.What if I feel hungry?It's na tu ra l to be a little hu ngry , e spe cia lly a t firs t. If youare find ing you rs elf con tinu ally hu ngry, you m ay w antto re -ca lcu la te you r ca lo r ie ne eds and dou ble che ckyou r por tions to make su re tha t you are e a ting thea pp ro pr ia te a m ou n t.lfa llth atc he c ks o u t, a nd y ou a re s tillhu ngry , try add ing more ca lo r ie s , abou t 100 to 150ca lo r ie s pe r day, to se e if tha t he lps . D r inking Re su ltsa nd R eco ve ry F orm u la ca n h elp g re atly . P os t-e xe rcis eca lo r ie s a re u se d e ffic ie ntly and w ill lim it the m us cu la rdam age that s ends s ignals to you r b ra in to e at m ore .

What if I get headaches?H e ad ach es a re c omm on w he n y ou b eg in a n u ltra -tou ghe xe rc is e program , and de hydra tion is ge ne ra lly thecu lp r it. M ake su re you 're d r inking e nou gh w ate r. Thea dd ed in te ns ity o f IN SA NIT Y w ill d ra ma tic ally ch an geyou r hydra tion re qu ire me nts . The y cou ld a lso be there su lt o f a nu tr ie nt de fic ie ncy, so try add ing nu tr ie nt-de ns e foods , s uch as re d m eat, oa tm ea l, bananas , andb ea ns . W hile a ll o f t he fo od o ptio ns in the E lite N u tr itio ng u id e a re u ltr a-n u tr itio u s, th es e fo od s w e re s ho wn to h e lpte st g ro up pa rtic ip an ts w ith s ym pto ms o f he ad ac he s a ndfa tigu e. If you r hydra tion and d ie t a re both so lid andyou 're s ti ll e xpe rie ncing he adache s, back off on you re xe rc is e. Ifthe y p er sis t, ch ec k w ith y ou r do cto r.What if I am not losing weight?It's im po rta ntto re m em be r th at th e s ca le m ay n ot alw aysg iv e you a t ru e se ns e of w hat is go ing on w ith you r body,s o d on't fe e l d efe ate d to o q uic kly. H ow e ve r, if a fte r a f e ww e eks , th e s ca le h as n ot b udg ed , tr y th e fo llo win g:


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R ec alc ula te y ou r c alo rie s Reduce you r calo r ie s by 100 to 150 ca lorie s pe r day,bu t N EV ER g o b elow 1,300 calo rie s pe r d ay

Check you r portions and accou nt fo r e v ery th ing thate nte rs y ou r m ou th .

A re you ea ting e ve ry few hou rs? A re you d rink ing s od a, ju ice , alco ho l? N ot only do the sec alo rie s c ou nt, th ey a re g en era lly b ad c alo rie s .

A re you dr inking die t s oda? Tw o re ce nt large -s ca les tu die d s how ed pe ople w ho re gu la rly drank die t s odawe re 40% m ore like ly to be obe se and at ve ry high r is ko f m e ta bo lic s y nd rom e.What if I am not gammg the weight/muscle that I want?To incre ase you r m uscle mass , you mu s t be ge ttinge nou gh pro te in and calor ie s. Y ou m ay w ant to cons ide radding 100 to 150 ca lorie s pe r day. Be su re that the seca lorie s inc lu de h igh-quality pro te in , s u ch as eggs ,tu rk ey , c hic ke n, b ea ns , o r fis h.

Can I drink alcohol?Try to avoid a lcohol. If you do dr ink, cons ide r thata lcohol has 7 calor ie s pe r g ram , almos t tw ice that o fp ro te in a nd ca rbs , w ith no n utr ie nt v alu e. If you 're try in gto s tre am line you r d ie t, a lcohol is not the w ay to go .Should I take a multivitamin?Take a m ultiv itam in. As you incre as e the workload onyou r b od y, you incre as e its n utr ie nt n ee ds . T he R DA is n'tgoin g to ke ep u p w ith IN SA NIT Y. Fu rth erm ore , if yo u'rere du cing ca loric cons um ption to los e w eigh t, you m aybe cu tting ou t ne ce s sary nu tr ie nts as we ll. A mu lti-v ita min is lik e in su ran ce for yo ur d ie t.

SUBSTITUTION LISTSHe re 's a lis t of s ubs titu tions so you can fu r the rcu s tom ize the E lite N u tr ition plan to you r pe rs onalf oo d p re fe r e nc e s .

1/2 c up o f c otta ge c he e se 1 c up o f s kim , alm on d, r ice , or s oy m ilk 1 /2 c up lo w-fa t y og urt 1 e gg or 3 e gg w hite s 1 T b sp . p ea nu t b utte r 1 o z. o f c he es e or 1.5 o z. o f low -fat che es e

1 c up o f n on fa t y og urt 1 c u p o f co tta ge ch ee se 2 e ggs or 4 e gg w hite s 2 Tbs eanu t bu tte r


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1 .5 o z . o f tu n a, tu r ke y, to fu , o r s hr im p1 o z. o f le an r ed m e at, s uc h a s s ir lo in 1 .5 o z. o f le a n p or k te n de rlo in1/2 cu p o f co tta ge ch ee se 1 e gg or 3 e gg w hite s 1/3 cu p b ean s

1 o z. of fre sh o r ca nne d s alm on

1 e gg

1 .5 o z. o f tu na , tu rke y, to fu , o r s hrim p 1 o z. o f s alm on, o r o th er "fa tty" fis h 1 .5 o z . o f le a n p or k te n de rlo in1/2 cu p o f co ttag e ch ee se 3 e gg w hite s 1/3 cu p b ean s

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1d_~ lt fl a 6 -i nch p it a

1 s lice of w hole w he at bre ad(a bo ut 10 0 c alo rie s p er s lic e)

1 sm all d in ne r r oll 1 E ng lis h m u ffin 1/3 cu p of r ice 1/2 c up o f w hole -g ra in ce re al, n o s ug ar a dd ed1/2 of a 6-inch pita

-1/2 l in g li s '" mu f fi n 1/4 cu p of r ices li ce l of l ig h t- s tY le b~e .ad(a bo ut 45 to 5 5 c alo rie s p er s lic e)

1 c up o f o atm e al (c oo ke d)1 cu p w ho le -gr ain c ere al, no s ug ar ad de d 1.5 s lice s of w he at bre ad 1 E ng lis h m u ffin1 c up of C re am o f W he at 1/2 c up p as ta o r co us co us- 1 s m alilb ake d p ota to or s we et p ota to

1/3 cu p o f c oo ke d ric e

Small b ak e d pot at o

1 b ak ed sw ee t p ota to- 1/3 cu p of brow n rice1/2 cu p of w hole w he at pas ta or cou scou s 1/3 c up co oke d b arle y 1 p ie ce o f w h ole -g ra in b re ad o r w h ole w he at E ng lis hm u ffin

1/3 cu p ofJbw wn rice or barle y 1/:2 c up c ou s co us lo r o rz o 1 pie ce o f b re aC lo r a s ma lh din ne r ro ll

11/2cup pasta


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1l2lianana 1 app le

2 small p lums 15-20 grape s

1 pe ach 1 orange

1 c up o f b e r ri e s ( blu eb e r ry ,s tr awbe rr y, b la ckb e rr y o r r as p be r ry ) 1 c up o f me l on ( ca n ta lo up e , h on eydew o r wa te rme lo n )

1/2 cup of pineapple 1/2 mango

1/2 papaya 15-20 che rr ie s

2 kiw is I 1 pear

s s


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MICHl'S LADDER CARB. FAT. PROTEIN.MICHl'S LADDER IS A GUIDELINE, BUT WE LEAVE IT TO YOU TO DECIDE.IFYOU ONLY ATE FROM TIERS 1 A ND 2, Y OU WOULD HAVE A N EAR-PE RFECT DIET.

TIER 1:THE PIOUS TIERApp le s, w i th s ki n .A r ti ch o kes Arugula.Asparagus .A v o ca d os . ..B ea ns Beets.Blueberries.B ok c h oy .Boysenberries.B ran .B r o cc o li B ro c co li s pr ou ts B russ e ls sp rou t s.B uffa lo '" Cabbage.Carrots.Cau l if lower C e le ry C e re a l, who le - gr a in . .. ..C ha rd Cherries.Ci t rus frui ts .Coconut o i l, un re f i ned .C o ll ar d g re en s C o tt ag e c h ee se , n o n fa t.Cucumbers .

E g gs , w h o le . .. .Endive.F is h , c o l d wa t er ( sa lmon, mac ker el ,s ar din es ) Fish, freshwats r aF lax se ed . ..Garl ic , fresh .G ra n ola , ra w , n o su ga r Hemp seed ' "Hummus .K a le Kiwifruit.L et tu ce , r om a in e , g re en o r r ed l ea f.Me l on , h o n eydew .Mi lk , n o n fa t M u esli, ra w , n o su ga r Mush rooms .Mustard.Nectarines.Oatmeal .Ol i veo i l . ..O l ives . ..Onions .Os t ri c h . .. .Papayas .P ea rs , w it h s kin .P ea s

Peppers.PineapplePlantains .Prunes .Radishes .Raspberries.R ef ri ed b ea n s, n o n fa t R i ce , b rown .S a ls a, n a tu ra l, n o s ug a r.S pin a ch S qu ash Strawberries.S tr in g b ea ns Sweet p o ta to e s.T ea , g re en o r b la ck , n o su ga rT emp eh T om at o s au ce , n o s ug a r.Tomatoes .T u rk ey b re as t ( fr ee r an g e) Ven is o n, f re e- ra n ge . .. .V in eg a r ( raw a p ple c id er v in e ga r)Wate rWatermelon.Yams .Yogu rt , n o n fa t , n o s ug a r.Zucchini .

TIER 2: THE HAPPY TIERApples, skin less. Co rn Ban anas. Co tta ge cheese, low -fa t ....Beef, filet mignon ... C ream cheese, no n fa t.Beef, lean gro und ... D uck, free-range ....Beef, sirlo in ... Egg wh ites.B read, who le-gra in . Eggplan t.Butter (If n ot sa lted and from gra ss fed F ish , fa rm ed .cows, it cou ld even be T ier 1 !) G rapes.C an ta loupe. Juice, fresh -squeezed w / pulp, no sugar.C heese, no n fa t. M ango es.C hick en , s kin less (free ra ng e/ g ra in fed) M ilk ,1% wh ite m ea t. W alnu ts, raw .C oconut... Peaches.C o ff ee ,b la ck o r c a pp uc ci no w / n o n fa tm ilk .. P lum s.

Raisins.R i co t ta c h ee se , n o n fa t .S eita n S o y M i lk Squid.S un fl ow e r s ee ds To fu T o r ti ll as ,who l e whea t Veget ab le j ui ce V e gg ie b u rg er VinegarY o g ur t, n o s ug a r

6: 8


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TIER 3: THE SWISS TIERApplesauce.Bagels.B ee f, e ye o f r ou nd .. ..B e ef , Lo n do n . .. .B eef, to p round'" C a n ol a o il '"Cheese, low -fat .Chicken , dark m eat .C h ic ke n s an dw ic h, b ro il ed C hic ken ta co , b ak ed C h il i (n o l ar d/ or s ug ar a dd ed ) Clams.Crab.C re am c he es e, l ow -f at ....F re n ch f ri es , b a ke d.

Fruit , dried.G ra no la , ( No s ug ar a dd ed ) .. ..Honey.Ja m o r m arm a la de (N o su ga r a dd ed ).Jerky, turkey.K etc hu p (n o su ga r a dd ed ) L amb, l ea n . .. .Let tuce, iceberg .Lobster.M ea l repla cem en t b ar M i lk ,2% Muesl i . .. .Oa tmea l , f lavo red .Oysters.P an ca kes, b uc kw he at

P as ta , who le-g ra in .P o pco rn , p la in .P ea nut butter, ra w'" P o rk t en d er lo in . ..P ota to es , b ak ed o r b oi le d.R ef ri ed b ea ns , l ow -f at R ice cakes .Rice , white .Sauerkraut.S ou p, c an n ed b ro th , l ow s od ium . ...So y n uts Steak, lean .Veal c utlet .Y o gur t, f r oz en , n o n fa t

TIER 4: THE DODGY TIERA l Stea k Sa uc e.A n ge l f oo d c ak e.An ima l c r acker s.B e ef S tr og a no f f . .. .Beer.B r ea d , r ef in e d f lo u r.C a es ar s al ad , wI c hic ke n C an ad ia n b ac on ....C h ee se ( in cl ud in g b le u a n d g oa t) .. .C h in es e f oo d Ch ips , l ow - fa t , b aked .Co f fee, i ced mocha l a tt e wI non f at mi lk.Coffee, la t te wI wh ole m il k Co ff ee c a ke . .. .Crackers.G r ah am c ra c ke rs .G ril le d c he es e s an dw ic h ....H am . .. .H ot do gs, tu rkey '" Ic e c re am , s ug ar -f re e o r f at- fr ee .

Jell-O.Ju ice , f rom concen t ra t e.J u ice , swee tened .L amb c ho ps .. ..Lasagna, wI mea t . .. .M a ca ro ni a nd c heese ....M a r ga ri n e . ..M a yo n na is e . ..M e atl oa f . ...M e xi ca n f oo d M i lk ,w h ol e Muf fin s . .. .N uts, sa lted o r ro asted ...Pancakes.P ea n ut b utte r, n o t r aw ....P ep pe r, s tu ff ed . ..P iz za , m e atl es s o r H awa ii an s ty le Popcorn , wI s al t a n d b utte r ....P or k c ho p .. ..P ota to sa la d o r m a ca ro ni sa la d ....

Pretzels.Pudding, wI l ow -f a t mi lk . . ..R eu be n s an dw ic h ....Sherbet.ShrimpSlo ppy Jo e, lea n beef o r turkey'" So ft d r inks , d iet (No te : a r ti fi c ia l swee tener sca n be a s ba d fo r y ou a s sug ar itself)S ou p, c an ned c rea m y ....S oy sauce .Spaghetti, wI me atb al ls Sub sa ndw ic h Swe et- an d- so ur s au ce ....T a co s al ad , wI c hi ck en To rt il la , r ef in ed f lo u r o r c o rn . .. .Tuna salad or ch icken salad'" Win e, r ed .Wine , wh i te .Yogu rt , f r o zen

TIER 5: THE NEWBURG TIERA lco h o l, h a rd l iq uo rB a co n .. ..B aked b ea ns B eet, g ro un d, re gu la r'" B eef ta co , fried'" B re ak fa st s an dw ic h, f as t f oo d ....Cakes.Candy.Ce rea l, suga r ed .Ch icken a la K ing '" C h ic ke n, b uf fa lo w in gs o r n ug ge ts .. .

Coffee,mocha, macch ia to , ice blended,f rappe,triplecaramelvanillabuzzbomb,etc.. . . .Cook ie s . .. .C rea m c hee se ...C re am ed v eg gi es ... .C r eame r, n o n da ir y . ..Doughnut s . .. .F re n ch f ri es . .. .G r av y . ..H ambur ge r, f a stf o od . .. .H o td og s ...

N a ch o s ....O n io n r in g s . .. .P a s tr ie s . .. .P ies . .. .P ota to s ki ns , f rie d ...P o ta to es , f ri ed . .. .Po tpie'" Re fr ied beans , wI l ar d S al ad d re ss in g, c re amy .. .Sausage'"

insanity nutrition guide 1[1]

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