Insanity nutrition guide
17,777 views
52 slides
Jun 12, 2015
Slide 1 of 52
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
About This Presentation
INSANITY NUTRITION GUIDE
Slide Content
ELITE NUTRITION
ie,
ea
ie,
ea
Food has many rl. Ks a source of fuel energy and
nuits affects your body weight ers your hot
and vtalindestrs, the cholestrol and bloodpressure. Food
is social and food is emotional. But the primary purpose of
08 is fel, Your body neods ful t function: provi, fats
and cars. Your goal in tho next 60 days isto eat heathy,
learn about balanced nuviten and feed your body what
needs 1 survive INSANITY. Hopefully you con alo use
this guide t eat hacker and lve healthier every day
nuits affects your body weight ers your hot
and vtalindestrs, the cholestrol and bloodpressure. Food
is social and food is emotional. But the primary purpose of
08 is fel, Your body neods ful t function: provi, fats
and cars. Your goal in tho next 60 days isto eat heathy,
learn about balanced nuviten and feed your body what
needs 1 survive INSANITY. Hopefully you con alo use
this guide t eat hacker and lve healthier every day
OVERVIEW A
Inthe pla, you Hen about hast food bic andthe
proper balance fatentsyou need ech day Your body
“asa equir refined supers, processed foots, odas
ot arial sweataners In fact they canbe har
When you gite thm, youl actualy eo better. And
guess what Food has good for yo ate great too
Here are the tols to help you figure out what and how
macht eto the next 60 dys nd beyond, This guide
es you mal options and food fit to choose from.
As yu get in better shape and your maabolsm soars,
Youll also lear how t increase your coria o fuel
your changing boy
‘This plan il work for you whether you've bean dating
‘oryearsordontknow whats calorias Whathor you's
ilo or femal, and whether you want t ase wright
or buk up. wi giv you the energy to maximize yout
‘workouts and become 8 haie person. If not aout
Quick fs or ads Is about eating and using food fr
isintandod purpose Fue
ELITE NUTRITION PHILOSOPHY Y
The ita Muriton guide designed to power yourbody
through the most intense workouts of you te, When
your digging into this ulr-enrome fess regimen,
you cant go low.cloi or cab. You need to fuel
Your systam with Blonced and nuriious meals and
‘snacks, Your body ral going to burn hough he
food you eat whether hoy a carbs ats, o protein. This
| NOY the time to cot. Butt you want tose weight,
youl eat the right fods inthe right proportions. The
bsanceë ea plans wil prove your body wih he fu
thatitaged to gt hrough these INSANE workouts.
Tis isnt a tits plan that wi teach you how ot
say fr tho dation of INSANITY and fr resto
yur Ho, Ete Nation focuses on eating 5 mese a
ay, none too large ar ao smal. A th m
Inthe pla, you Hen about hast food bic andthe
proper balance fatentsyou need ech day Your body
“asa equir refined supers, processed foots, odas
ot arial sweataners In fact they canbe har
When you gite thm, youl actualy eo better. And
guess what Food has good for yo ate great too
Here are the tols to help you figure out what and how
macht eto the next 60 dys nd beyond, This guide
es you mal options and food fit to choose from.
As yu get in better shape and your maabolsm soars,
Youll also lear how t increase your coria o fuel
your changing boy
‘This plan il work for you whether you've bean dating
‘oryearsordontknow whats calorias Whathor you's
ilo or femal, and whether you want t ase wright
or buk up. wi giv you the energy to maximize yout
‘workouts and become 8 haie person. If not aout
Quick fs or ads Is about eating and using food fr
isintandod purpose Fue
ELITE NUTRITION PHILOSOPHY Y
The ita Muriton guide designed to power yourbody
through the most intense workouts of you te, When
your digging into this ulr-enrome fess regimen,
you cant go low.cloi or cab. You need to fuel
Your systam with Blonced and nuriious meals and
‘snacks, Your body ral going to burn hough he
food you eat whether hoy a carbs ats, o protein. This
| NOY the time to cot. Butt you want tose weight,
youl eat the right fods inthe right proportions. The
bsanceë ea plans wil prove your body wih he fu
thatitaged to gt hrough these INSANE workouts.
Tis isnt a tits plan that wi teach you how ot
say fr tho dation of INSANITY and fr resto
yur Ho, Ete Nation focuses on eating 5 mese a
ay, none too large ar ao smal. A th m
‘ugly te same number of cali. This quent eating
Is optimal for your metabolsm and provides stanin for
Your intense workouts.
Everyone has different calorie neaés, so is guide
shows you how terasse the ears ofl the meas
I you sl ned more coles, 0 the “Food Blocks”
o your mess, or enjoy thm as snacks, to reach your
cala requirements.
Each mal sted is around 0% protein, 0% card, and
20 fa. fs important to balance protein, cars, and
fats to prometo optimal blood sugar canto resuting in
the best possible state for your workouts. Ther is fll
‘overview on protein, carbs, and tat inthis que, as wol
a Beachbody tol to hep you creat
The recomended foods have a low glycemic index,
‘which has less impact on blood suger High gleamic
food, such as white bread and candy, cause a
rapi ise and subsequent rapid drop in land sugar,
raining your energy. Low glycemic foods provide
you with steady energy throughout the day and
‘optimal fuel for your workouts. The plan als avoids
aédiives overly processed foods, sugar substitutes,
‘and alcohol,
HOW THE MEAL PLAN WORKS Jj
‘Month One: Your Daily Meals
In the “Stat Eating” section (pages 19-55) ou nd
5 soparate meals. Each dy ou pick one meal fom
teach ofthe five mea ists, totaling Seals day. Ty nt
to skip any mass
Ench moa st has 10 options to choose from. Keap
solano different meals to give yourset heathy
vey
Each mea contains aprosimtel 30 calories, andes
instructions about howto scale tpt iher 40 or 500
calories depending an your indus caloric needs.
Is optimal for your metabolsm and provides stanin for
Your intense workouts.
Everyone has different calorie neaés, so is guide
shows you how terasse the ears ofl the meas
I you sl ned more coles, 0 the “Food Blocks”
o your mess, or enjoy thm as snacks, to reach your
cala requirements.
Each mal sted is around 0% protein, 0% card, and
20 fa. fs important to balance protein, cars, and
fats to prometo optimal blood sugar canto resuting in
the best possible state for your workouts. Ther is fll
‘overview on protein, carbs, and tat inthis que, as wol
a Beachbody tol to hep you creat
The recomended foods have a low glycemic index,
‘which has less impact on blood suger High gleamic
food, such as white bread and candy, cause a
rapi ise and subsequent rapid drop in land sugar,
raining your energy. Low glycemic foods provide
you with steady energy throughout the day and
‘optimal fuel for your workouts. The plan als avoids
aédiives overly processed foods, sugar substitutes,
‘and alcohol,
HOW THE MEAL PLAN WORKS Jj
‘Month One: Your Daily Meals
In the “Stat Eating” section (pages 19-55) ou nd
5 soparate meals. Each dy ou pick one meal fom
teach ofthe five mea ists, totaling Seals day. Ty nt
to skip any mass
Ench moa st has 10 options to choose from. Keap
solano different meals to give yourset heathy
vey
Each mea contains aprosimtel 30 calories, andes
instructions about howto scale tpt iher 40 or 500
calories depending an your indus caloric needs.
Therefor, these five meat day wil provide ampuhere
from 150 caries to 2500 calories pr day. You con
also use tho 10-caloia and 200-eaar fond blocks to
‘moet you day caloric requirements, Add them t your
‘meas, or satthom as snacks
Month Two: Eat More
As you ener the second month of his Ete avion
program, youl id that your body burn calories much
fastor than it di à month ag. Pls, your Month Two
‘workouts ethardar an longor o yowIned more fue
To mest your icronsed ful needs, his pan includes
8 ist of 10-caorio complex carbohydrates Based on
Your weight loss or weight gain goals, you can ads these
10 meet your ineoasedealre needs, r continue wth
Your base mea ts from Month Ono. I you do add
‘that complex cars, chose from one to thee fthem
or dy, adding them to your
ar
DETERMINE YOUR DAILY
CALORI El
To figure out your nods for tho Eo Nuion progam,
use this ee step formula. While it may seam eng
its tha bast way to estimate your energy needs or
Your induiduel Fess objective, whether has to gen
musee, lose ft oust manta your weight while you
‘etin the est shape ever,
Fist, uso the Hans Benedict Equation to calcula
You olr needs. This formula detarmies your basa,
nergy requimarts, which is the energy required ta
mia your current weight without our, After
compoting tis stop, youl addin your exercise lve
For Women: 85 + (435 x weight in pounds) + (7x
hoigtin inches) (Lx age in years).
For Mor 06 + (628xweightn pounds) +127 hi
inches -(68.xagein yeas)
from 150 caries to 2500 calories pr day. You con
also use tho 10-caloia and 200-eaar fond blocks to
‘moet you day caloric requirements, Add them t your
‘meas, or satthom as snacks
Month Two: Eat More
As you ener the second month of his Ete avion
program, youl id that your body burn calories much
fastor than it di à month ag. Pls, your Month Two
‘workouts ethardar an longor o yowIned more fue
To mest your icronsed ful needs, his pan includes
8 ist of 10-caorio complex carbohydrates Based on
Your weight loss or weight gain goals, you can ads these
10 meet your ineoasedealre needs, r continue wth
Your base mea ts from Month Ono. I you do add
‘that complex cars, chose from one to thee fthem
or dy, adding them to your
ar
DETERMINE YOUR DAILY
CALORI El
To figure out your nods for tho Eo Nuion progam,
use this ee step formula. While it may seam eng
its tha bast way to estimate your energy needs or
Your induiduel Fess objective, whether has to gen
musee, lose ft oust manta your weight while you
‘etin the est shape ever,
Fist, uso the Hans Benedict Equation to calcula
You olr needs. This formula detarmies your basa,
nergy requimarts, which is the energy required ta
mia your current weight without our, After
compoting tis stop, youl addin your exercise lve
For Women: 85 + (435 x weight in pounds) + (7x
hoigtin inches) (Lx age in years).
For Mor 06 + (628xweightn pounds) +127 hi
inches -(68.xagein yeas)
Stop2
Step2
Now tato your number rom above and mit y the
level of exercise listed below
Since you're doing INSANITY, the “moderately active”
(ror atv” factor shoul app.
= | ee | em
Lee Less
[ame | sens
Step3
‘The number that you now have will tel you your calorie
sede for weight maintenance In stp 3, youl adjust
this number up or down, depending on your weight ss
or gain goats
Ses ter.
For weight loss, subtract 50 calories per day from
your number n step 2
“For weight maintenance, do nothing, just use the
umber trom stp 2
“For weigh pun, add 25010900 lors par dy to your
number rom stp 2
EXAMPLE: Determining Your Calories
This example is a 40-year-old woman who is 55,
180 pounds, doing the INSANITY ous 5 days por
‘week, and who would ike to ose weight.
Step 1
Plugin her age, weight and height othe equation:
(5 + (495x150 pounds) + (47 xE nes} Der)
65516525) (085) - (158) = 1405
So 1425 calores ls her basal energy expendi
‘hati, hr alor needs or weight maintenance it she
Map 1425 by 17 fra “Very Active" ati actor
and you got pproximetely 2400 calaris per dy,
Step 3
Now add or deduct calories for weight loss of
weight gain.
‘The number fom step 2 ls 2400 calories. However,
since this woman woud like to lose weight, doduct
‘50 calories por day from her eaarionavds o, 2400
calories MINUS 500 calorias EQUALS 1.90 caries
perd
le this equation may seem confusing, ie the
simples scienif way of try estimating vou needs.
ep in mind that aftr starting the Elte Nutriion
Program, you may want to ater your calories up or
‘don based onthe feedback you are ging fm your
bad, oo much ood, at enough, losing or gaining
weight, te
WHEN TO EAT A
Ent your meats ver few hours fr exemple:
Moot beakfastine
eat: mi-morning sack
Meal3:tuneh ime
Meal: seroon snack
Mee! diner
Timing your meal while doing INSANITY i important
Formostpeole ein a vr smal meal bout one hour
before exercising is el you oxrcise immediately
‘ter eating, you may lack the energy you need to
complete your workout because your boys focused
Step2
Now tato your number rom above and mit y the
level of exercise listed below
Since you're doing INSANITY, the “moderately active”
(ror atv” factor shoul app.
= | ee | em
Lee Less
[ame | sens
Step3
‘The number that you now have will tel you your calorie
sede for weight maintenance In stp 3, youl adjust
this number up or down, depending on your weight ss
or gain goats
Ses ter.
For weight loss, subtract 50 calories per day from
your number n step 2
“For weight maintenance, do nothing, just use the
umber trom stp 2
“For weigh pun, add 25010900 lors par dy to your
number rom stp 2
EXAMPLE: Determining Your Calories
This example is a 40-year-old woman who is 55,
180 pounds, doing the INSANITY ous 5 days por
‘week, and who would ike to ose weight.
Step 1
Plugin her age, weight and height othe equation:
(5 + (495x150 pounds) + (47 xE nes} Der)
65516525) (085) - (158) = 1405
So 1425 calores ls her basal energy expendi
‘hati, hr alor needs or weight maintenance it she
Map 1425 by 17 fra “Very Active" ati actor
and you got pproximetely 2400 calaris per dy,
Step 3
Now add or deduct calories for weight loss of
weight gain.
‘The number fom step 2 ls 2400 calories. However,
since this woman woud like to lose weight, doduct
‘50 calories por day from her eaarionavds o, 2400
calories MINUS 500 calorias EQUALS 1.90 caries
perd
le this equation may seem confusing, ie the
simples scienif way of try estimating vou needs.
ep in mind that aftr starting the Elte Nutriion
Program, you may want to ater your calories up or
‘don based onthe feedback you are ging fm your
bad, oo much ood, at enough, losing or gaining
weight, te
WHEN TO EAT A
Ent your meats ver few hours fr exemple:
Moot beakfastine
eat: mi-morning sack
Meal3:tuneh ime
Meal: seroon snack
Mee! diner
Timing your meal while doing INSANITY i important
Formostpeole ein a vr smal meal bout one hour
before exercising is el you oxrcise immediately
‘ter eating, you may lack the energy you need to
complete your workout because your boys focused
‘on digestion. General you can eat thos haurs before
8 workout and be fie, bu he small male or overall
intensity of INSANITY may require you to at more
frequently Ihn you've gon away wth while doing
an easier program. Keop in mind that everyone's
diferent, so you should experiment and seo whet
works Best for you
Now that you know your core requirements, you
can stat chosing your mess. Mt you followed the
hase plan, you'd ut 150 calaris ay (5 meals 200
calores. You can add he food blocks as needed to
‘meet your dl lai requiements. few examples
Fortran:
I your body oquies 1300 calores a day your diy
intake woul lok this
Meal: 400coorie meal
Maal: 400-calarie mest
Moe! §:300-eaarie mes!
You coud also choose to koup a fw ofthe meals to 300
calories and adhe otha calorias using the food back
ts, Here's another 1,90-calri meal plan:
Meal: 4tt-caore ms
Mest? 20-alorie meal
Meal 400 colore moat
Moo! 4:300caarie meal + 200 lis"
Mol 5:00-aere esl
“Add food backs: wo 100eaore blocks OR one
20-eaori lock.
You get to choose how to divide up your clas,
slong a You are eating atleast times per day.
8 workout and be fie, bu he small male or overall
intensity of INSANITY may require you to at more
frequently Ihn you've gon away wth while doing
an easier program. Keop in mind that everyone's
diferent, so you should experiment and seo whet
works Best for you
Now that you know your core requirements, you
can stat chosing your mess. Mt you followed the
hase plan, you'd ut 150 calaris ay (5 meals 200
calores. You can add he food blocks as needed to
‘meet your dl lai requiements. few examples
Fortran:
I your body oquies 1300 calores a day your diy
intake woul lok this
Meal: 400coorie meal
Maal: 400-calarie mest
Moe! §:300-eaarie mes!
You coud also choose to koup a fw ofthe meals to 300
calories and adhe otha calorias using the food back
ts, Here's another 1,90-calri meal plan:
Meal: 4tt-caore ms
Mest? 20-alorie meal
Meal 400 colore moat
Moo! 4:300caarie meal + 200 lis"
Mol 5:00-aere esl
“Add food backs: wo 100eaore blocks OR one
20-eaori lock.
You get to choose how to divide up your clas,
slong a You are eating atleast times per day.
START EATING A
Eat 5 mes day on rom each ofthe Ist inthe
folowing Secon. Use the food blocks, noede
reach your edna calor nes.
“Exch week, assess your calories and your
‘measurements You may nedto increase o ducreato
Your calories based onthe information you ae geting
Muscle isso is denser than a tissue, o your seal
can mislead you. Use measurements to gauge your
progress instead o wight
+ Remombor everyting count. Mik and sugar for your
ho or te, the gloss of wine with diner, the fe
Snack rom a bowl at work couts
+ Eatsomethng evrytewhoutstokeopyourmetaboksm
buming stent.
Drink water. Not oly ili keep you arated twit
your hunger. One ofthe primary causes of hung
pangs ls dohwdrason. 810 lasses of water per days
not excessive whon you're doing INSANE ous.
+ Bo sur to ink your Results and Recovery Formula
‘ight before, during or immediatly flowing your
workout If yore tying o Iso weight, be sure to
account for these calories. nif youre not working
hard enough to bur through your gon stores,
thon you dot need hese clas Of cure, you're
Bring to on INSANE lve you wi,
+ Romomber, nothing comes easy. You just have to
ig deepest
FUN FACTS: OUR TEST GROUP FOUND THAT THEIR
METABOLISM WAS KICKED INTO HIGH GEAR AND.
THEY WERE LOSING WEIGHT SO FAST THEY HAD
TO ADO CALORIES EACH WEEK TO JUST MAINTAIN!
Eat 5 mes day on rom each ofthe Ist inthe
folowing Secon. Use the food blocks, noede
reach your edna calor nes.
“Exch week, assess your calories and your
‘measurements You may nedto increase o ducreato
Your calories based onthe information you ae geting
Muscle isso is denser than a tissue, o your seal
can mislead you. Use measurements to gauge your
progress instead o wight
+ Remombor everyting count. Mik and sugar for your
ho or te, the gloss of wine with diner, the fe
Snack rom a bowl at work couts
+ Eatsomethng evrytewhoutstokeopyourmetaboksm
buming stent.
Drink water. Not oly ili keep you arated twit
your hunger. One ofthe primary causes of hung
pangs ls dohwdrason. 810 lasses of water per days
not excessive whon you're doing INSANE ous.
+ Bo sur to ink your Results and Recovery Formula
‘ight before, during or immediatly flowing your
workout If yore tying o Iso weight, be sure to
account for these calories. nif youre not working
hard enough to bur through your gon stores,
thon you dot need hese clas Of cure, you're
Bring to on INSANE lve you wi,
+ Romomber, nothing comes easy. You just have to
ig deepest
FUN FACTS: OUR TEST GROUP FOUND THAT THEIR
METABOLISM WAS KICKED INTO HIGH GEAR AND.
THEY WERE LOSING WEIGHT SO FAST THEY HAD
TO ADO CALORIES EACH WEEK TO JUST MAINTAIN!
PROATMEAL
4
FRUIT AND COTTAGE CHEESE Y
2 cup coohad ostmeal pr
1 scoop o prtin powder
12 cup ore or frozen boris
1-42 Tos. chopped walnuts
‘Splash A cup) of sim, son, iu, or soy milk
Combine ingrediontsi bow
ution Breakdown
28 gram prota
Bramsche
increase pin poor 1.2 ans, orto
ans 22 Top 0 crear ers o Va ep.
1 cup onage choos, 1% milk ft
1 cup mixed ut
Loup whole-grain corel
On a medium size diner plate, porton out 1 cup of
‘cottage cheese and top with up of mina frit and
112 cup of wholegrain coral, such a ban Makes or
For One
Nurion Breakdown
283 alos
30 ga rot
8 gar ctra
Sean
“Foran cl mat Top. oran
"For lore mat 942 ap oran
da ce whale grito
4
FRUIT AND COTTAGE CHEESE Y
2 cup coohad ostmeal pr
1 scoop o prtin powder
12 cup ore or frozen boris
1-42 Tos. chopped walnuts
‘Splash A cup) of sim, son, iu, or soy milk
Combine ingrediontsi bow
ution Breakdown
28 gram prota
Bramsche
increase pin poor 1.2 ans, orto
ans 22 Top 0 crear ers o Va ep.
1 cup onage choos, 1% milk ft
1 cup mixed ut
Loup whole-grain corel
On a medium size diner plate, porton out 1 cup of
‘cottage cheese and top with up of mina frit and
112 cup of wholegrain coral, such a ban Makes or
For One
Nurion Breakdown
283 alos
30 ga rot
8 gar ctra
Sean
“Foran cl mat Top. oran
"For lore mat 942 ap oran
da ce whale grito
BERRY PROTEIN SMOOTHIE A
BAGEL AND LOX A
1-12 scoop protein powder
2 cupra oc eran bores
1 cup skin, lmand ce or sy mk andice
Combine in blender uni emah.
Niro Breakdown:
20 ses
8 ram prota
main bon
Fora D clio mot 8 2
Wo main daran and Te.
falta posa biter
Vale wheat bagel
1 Tes. whipped cream choose
2ox. smoked salmon ox)
2slces tomato
‘large grapefruit
Tasthalfofewholewheatbagel.scoopouttheinards,
‘nd fil the bagel with Y Tbsp. tipped cream cheese,
mon lo aná 2 slices of tomato, Save bagal with
orapatu
‘Nation Breakdown:
23 elie
BAGEL AND LOX A
1-12 scoop protein powder
2 cupra oc eran bores
1 cup skin, lmand ce or sy mk andice
Combine in blender uni emah.
Niro Breakdown:
20 ses
8 ram prota
main bon
Fora D clio mot 8 2
Wo main daran and Te.
falta posa biter
Vale wheat bagel
1 Tes. whipped cream choose
2ox. smoked salmon ox)
2slces tomato
‘large grapefruit
Tasthalfofewholewheatbagel.scoopouttheinards,
‘nd fil the bagel with Y Tbsp. tipped cream cheese,
mon lo aná 2 slices of tomato, Save bagal with
orapatu
‘Nation Breakdown:
23 elie
WHITE AND FRUIT PLATE
Anand gos was ony
soe |
ss vol host me toast.
one ca |
Position tre ws nasa
ee cas ml
oth plo, ed end cano, «vino
res ests and 1 slew ofreduved-tat Swiss choose.
35 grams carbohydrate
=
ee
ae
en
aia a ene
ee
nu
an lk nenne
Shi oncom
Anand gos was ony
soe |
ss vol host me toast.
one ca |
Position tre ws nasa
ee cas ml
oth plo, ed end cano, «vino
res ests and 1 slew ofreduved-tat Swiss choose.
35 grams carbohydrate
=
ee
ae
en
aia a ene
ee
nu
an lk nenne
Shi oncom
EGG WHITE BREAKFAST WRAP. A
4099 hits.
1 ele
{Vacupparskim mozzrels cheese
Sieattoma
12 up rang
Manon o
ag vinos Fi
trop hee ad sed
ran cubes,
4099 hits.
1 ele
{Vacupparskim mozzrels cheese
Sieattoma
12 up rang
Manon o
ag vinos Fi
trop hee ad sed
ran cubes,
CEREAL BOWL A
1 cup high protein ble grain coral,
Such as Kash GoLean® or Hi Loma
1Tosp fonds
23 cup skin, anand, rico or soy mk
172 cup bananas, sicod
orion out 1 cup cores! and top with flaxseed,
sim, almrd, ce, or soy mi, and sliced bonos.
Nutrition Breakdown: >
Sams canon
Fora clio oat erre Fees 2
"Fora SDcalie es! inerte cesto -1 cup
Irereae mito eens sets 2 Tsp.
diciones paran o cp
SHAKEOLOGY SHAKE A
Mixto scoops wth water o blend with water ndice
{double the normal serving
Nutrition Breakdown:
1 cup high protein ble grain coral,
Such as Kash GoLean® or Hi Loma
1Tosp fonds
23 cup skin, anand, rico or soy mk
172 cup bananas, sicod
orion out 1 cup cores! and top with flaxseed,
sim, almrd, ce, or soy mi, and sliced bonos.
Nutrition Breakdown: >
Sams canon
Fora clio oat erre Fees 2
"Fora SDcalie es! inerte cesto -1 cup
Irereae mito eens sets 2 Tsp.
diciones paran o cp
SHAKEOLOGY SHAKE A
Mixto scoops wth water o blend with water ndice
{double the normal serving
Nutrition Breakdown:
PEANUT BUTTER TOAST
A
VEGGIE OME!
Y ice whole-grain toast
Top, l-sural peanut or almond bue
span preserves
A cup cotage ceso, 1% mk fat
Top one sic of whole-grsin toast with nut ber
and presrves Serv with cottage ches.
ardt cap olas at
For boli mat ncrosacetage ches
ant capa shed AND vs an
‘hole stat mk ma sa
increase corago choose 004 cup
ae
pace
whole eggs
egg wits
Mushraoms and onions taste
1 sce whole grin wheat toast
1 Top. alt praserves
In a non-stick ke coated with cooking spray, make
an egg omelet with 2 whole ogg pls 2 egg whites,
stutéed mushrooms, and onions, end serv with 1
slice of whole-grain heat oss tpped with 1 Tsp. of
A
VEGGIE OME!
Y ice whole-grain toast
Top, l-sural peanut or almond bue
span preserves
A cup cotage ceso, 1% mk fat
Top one sic of whole-grsin toast with nut ber
and presrves Serv with cottage ches.
ardt cap olas at
For boli mat ncrosacetage ches
ant capa shed AND vs an
‘hole stat mk ma sa
increase corago choose 004 cup
ae
pace
whole eggs
egg wits
Mushraoms and onions taste
1 sce whole grin wheat toast
1 Top. alt praserves
In a non-stick ke coated with cooking spray, make
an egg omelet with 2 whole ogg pls 2 egg whites,
stutéed mushrooms, and onions, end serv with 1
slice of whole-grain heat oss tpped with 1 Tsp. of
PROTEIN OMELET A
{whole egg
Sega whites
202 dolstyo whey breast, scot
17 cp sliced mushrooms and onions
1 sce wholegrain bread
"eupmelan als
In non-stick silt costed with cooking spray, make
an omelet wth ogg and egg ites and fl omelet with
ur, mushrooms, and onions. Serve amaat with 1
slice o whol west toast and mlan balls.
¡Naron Breakdown:
208 ato
28 rms
65 ms Mr
Farc qual A e e cambies ea gon
OS
Far Desi es: Ads zocalo got
cette ora ane ses lupe tion
VANILLA-BERRY
PROTEIN SHAKE
1 cup sim mak ainond milk, orc ik
1 scoop whey protein powder
1 cuptrozon boris
1 tsp vanilla rec
Vbarar
lee
Add ngreionsto blender Ad ice to thickon,
ution Breakdowns
fer cli rot Ada Te alte pana
‘ate man bates
For cado moat A | Ts, al natural peat
ser anand bot ná ira prot
onder scape
i
‘
{whole egg
Sega whites
202 dolstyo whey breast, scot
17 cp sliced mushrooms and onions
1 sce wholegrain bread
"eupmelan als
In non-stick silt costed with cooking spray, make
an omelet wth ogg and egg ites and fl omelet with
ur, mushrooms, and onions. Serve amaat with 1
slice o whol west toast and mlan balls.
¡Naron Breakdown:
208 ato
28 rms
65 ms Mr
Farc qual A e e cambies ea gon
OS
Far Desi es: Ads zocalo got
cette ora ane ses lupe tion
VANILLA-BERRY
PROTEIN SHAKE
1 cup sim mak ainond milk, orc ik
1 scoop whey protein powder
1 cuptrozon boris
1 tsp vanilla rec
Vbarar
lee
Add ngreionsto blender Ad ice to thickon,
ution Breakdowns
fer cli rot Ada Te alte pana
‘ate man bates
For cado moat A | Ts, al natural peat
ser anand bot ná ira prot
onder scape
i
‘
YOGURT BOWL A
NUTRITION BAR A
1 cup of ona pain yogur lok or Greek
vegur possible)
1 apple, diced
2 Tbsp. walnuts, chopped
9 honey
Combine yogurt with apple walnuts, and honey
son bor
‘W2eup 1% eotage ches
Choose a nuttin bar wit apprimteh 200 aloe,
‘ewer than 25 grams of sugar and a ast 10 grams of
Protein (ke the PSOX Peak Performance Bar) Have
‘tition bar end coage cheese,
Nutrition Breakdown:
game pon
50 roms eo
Nutrition Breakdown:
200 oie
23 gras proto
“Fora 40-calre moat Si 1 009 of whey ases protein
powder ie th agur zo
Far Scale mal eras yogurt 1-2 ops
Free a vato hep. uni Tos.
reacio most Ad ol
Vago vl range,
"Fora clio mat: Aw el ara or
NUTRITION BAR A
1 cup of ona pain yogur lok or Greek
vegur possible)
1 apple, diced
2 Tbsp. walnuts, chopped
9 honey
Combine yogurt with apple walnuts, and honey
son bor
‘W2eup 1% eotage ches
Choose a nuttin bar wit apprimteh 200 aloe,
‘ewer than 25 grams of sugar and a ast 10 grams of
Protein (ke the PSOX Peak Performance Bar) Have
‘tition bar end coage cheese,
Nutrition Breakdown:
game pon
50 roms eo
Nutrition Breakdown:
200 oie
23 gras proto
“Fora 40-calre moat Si 1 009 of whey ases protein
powder ie th agur zo
Far Scale mal eras yogurt 1-2 ops
Free a vato hep. uni Tos.
reacio most Ad ol
Vago vl range,
"Fora clio mat: Aw el ara or
DELI SANDWICH A
Vale heat bagel ort so toast,
201, dls turkey bast, siced
1 sie reduced at chante
¡Sic tomate, totaste
"cup tomato or vagetabeuiee
Scoop out hal of a wholo west bagel, test and
{il with turkey, cheese, ond ace tomate, Serve wih
mato or vegetable juice,
Nutrition Breakdown:
2 cats
gan protein
‘Bore caca
da
SE toa
"For salario me Increase turkey to en 6e
mdlereth age ur stcopod”
For 50 aera maa nose be troy or.
ee ho age can and ante se of
Does
TURKEY BLT 4
2sices whole wheat bend
slices urky bacon
‘Siceé tomato taste
Latuce tte
tos peat
Make a sandwich of brea, turkey bacon, tomate, and
Fora calorie mat A2 7 fake da wey
tothe sand and Top Rene.
“Fora coli men Add 2 of shed de kay
‘rd Ts ka mayo Ce sanfeehand in
‘esr nal ar nas tE
Vale heat bagel ort so toast,
201, dls turkey bast, siced
1 sie reduced at chante
¡Sic tomate, totaste
"cup tomato or vagetabeuiee
Scoop out hal of a wholo west bagel, test and
{il with turkey, cheese, ond ace tomate, Serve wih
mato or vegetable juice,
Nutrition Breakdown:
2 cats
gan protein
‘Bore caca
da
SE toa
"For salario me Increase turkey to en 6e
mdlereth age ur stcopod”
For 50 aera maa nose be troy or.
ee ho age can and ante se of
Does
TURKEY BLT 4
2sices whole wheat bend
slices urky bacon
‘Siceé tomato taste
Latuce tte
tos peat
Make a sandwich of brea, turkey bacon, tomate, and
Fora calorie mat A2 7 fake da wey
tothe sand and Top Rene.
“Fora coli men Add 2 of shed de kay
‘rd Ts ka mayo Ce sanfeehand in
‘esr nal ar nas tE
GRILLED CHICKEN SALAD _J
301. gfledchickonbroast
‘cups mixed dark groens
1 apio chopped
1Tbsp.ocans,chopped
Cucumber sliced, to taste
Pie mnodgroenson arg sold pate Top with chick
breast, chopped apple, chopped pecans and sic
eueunber. Dress saad wit rath lemon ie,
atrio Breakdown
30 rame poten
25 grams corsa
rms er
“Fora aie nos wile when gis mln?
so Paolo gr rat
Frs Ds st 31 ha Et mine ae
ei otro dep Do
tuna a salmon rl, made wth brownie if possible
Sie sald of mixed re
2 Ttsp ol Asin gingarerssing
Have one sushi cl lcd, with sido sold served with
‘Asian ginger dressing. (Use the octochniqueafdiping
eins of your forkinth dressing before pearing he
Ham to avoid overdoing on th dessng)
ation Breakdowns
aM ales
2s grs ro
22 rome nora
55 gamer
Fora lie mai Add apo ature ón
Fora Setra mes A cp of steed eds
ara capota
301. gfledchickonbroast
‘cups mixed dark groens
1 apio chopped
1Tbsp.ocans,chopped
Cucumber sliced, to taste
Pie mnodgroenson arg sold pate Top with chick
breast, chopped apple, chopped pecans and sic
eueunber. Dress saad wit rath lemon ie,
atrio Breakdown
30 rame poten
25 grams corsa
rms er
“Fora aie nos wile when gis mln?
so Paolo gr rat
Frs Ds st 31 ha Et mine ae
ei otro dep Do
tuna a salmon rl, made wth brownie if possible
Sie sald of mixed re
2 Ttsp ol Asin gingarerssing
Have one sushi cl lcd, with sido sold served with
‘Asian ginger dressing. (Use the octochniqueafdiping
eins of your forkinth dressing before pearing he
Ham to avoid overdoing on th dessng)
ation Breakdowns
aM ales
2s grs ro
22 rome nora
55 gamer
Fora lie mai Add apo ature ón
Fora Setra mes A cp of steed eds
ara capota
BLACK BEAN SOUP AND
HALF SANDWICH
1 cup a caned black bea soup
Y so whole-grain bess
20. dlrs tuay brest, sicad
2ary thin cos ofavocado
Dion mustard
Make one holo whey sandwich made win Y sce
whole-grain brea, turkey, avcado and Dijon mustard.
Serve wth cup of soup.
‘Nation Breakdown:
“Fa D cti mal Us reg whl hoa ad wig
si accrue inner
"foros mnt sage we teat rnd ag
Sf. era hayon sico So sn
Fear but ton woreda
ROAST BEEF SANDWICH___Y
TERIYAKI GRILLED TUNA A
ex tune sk
2 Tp. toria sou out, td)
Fresh spinach
Vip. ove où
cup bromnrico
Marinate tun in teriyaki sauce or otter low
boted marinade. Gil boo seartuna an both desto
desire degre of donaness. Serve una wih spinach
sauttadin olive o and 1 cup brownie.
Nutrition Breakdown
28 ses
Sam pren
Brom came
6 gas er
“Fara hate mal ean no top
"Fara SO cloro met ent ie cp ná
Sp los ole ops
SHAKEOLOGY
‘or loon oust boot
126 inch whole ito! pita pactar
Sicod cherry tomates.
Sie,
songs
sists
Par ei pt et nd wh en
eee eatin aS
BEATS Se pt En
Pen ef a
CE
E En
HS
ET
90er me Us te inch it pct nd
spot olan? Ts shred ae de
1200p Shakoology
‘whol tanano
eu skim, almond, co a soy ik
‘Weeup water
ee
Blend ingradians with cot desired consistancy.
Retetion Breakdown:
22 rama protein
So grams comer
sonnette
SS pam Mer
Fora cle mea a or of prot bote
tai ste
“For 00 calorie mast A Ts, pate
HALF SANDWICH
1 cup a caned black bea soup
Y so whole-grain bess
20. dlrs tuay brest, sicad
2ary thin cos ofavocado
Dion mustard
Make one holo whey sandwich made win Y sce
whole-grain brea, turkey, avcado and Dijon mustard.
Serve wth cup of soup.
‘Nation Breakdown:
“Fa D cti mal Us reg whl hoa ad wig
si accrue inner
"foros mnt sage we teat rnd ag
Sf. era hayon sico So sn
Fear but ton woreda
ROAST BEEF SANDWICH___Y
TERIYAKI GRILLED TUNA A
ex tune sk
2 Tp. toria sou out, td)
Fresh spinach
Vip. ove où
cup bromnrico
Marinate tun in teriyaki sauce or otter low
boted marinade. Gil boo seartuna an both desto
desire degre of donaness. Serve una wih spinach
sauttadin olive o and 1 cup brownie.
Nutrition Breakdown
28 ses
Sam pren
Brom came
6 gas er
“Fara hate mal ean no top
"Fara SO cloro met ent ie cp ná
Sp los ole ops
SHAKEOLOGY
‘or loon oust boot
126 inch whole ito! pita pactar
Sicod cherry tomates.
Sie,
songs
sists
Par ei pt et nd wh en
eee eatin aS
BEATS Se pt En
Pen ef a
CE
E En
HS
ET
90er me Us te inch it pct nd
spot olan? Ts shred ae de
1200p Shakoology
‘whol tanano
eu skim, almond, co a soy ik
‘Weeup water
ee
Blend ingradians with cot desired consistancy.
Retetion Breakdown:
22 rama protein
So grams comer
sonnette
SS pam Mer
Fora cle mea a or of prot bote
tai ste
“For 00 calorie mast A Ts, pate
CHICKEN RANCH WRAP.
1 Ginch whole-grain tril
302 gril cickon breast
Sicedtometo
ames
Red bol pepper siced
Cor sticks
1 Th ranch dosing, reducectat
Fi tora with 3 02. of gle chicken Bros, sind
Son ex sn gourd beet
Mixed gr
N Cup mixed bois andor moon
Gill orboita 40. ean hamburger pay Serve without
8 bun ovr à large green sla, witha side of 2 cup
(mind bare or melon bal
Nutrition Breakdown: —
30 alos
2 grama rotin
1 game cosa
gran
"Fora cali mea: Serve honbuigr ona whole whe
Ens lin ute sl on se.
“Fora 0-clri mat: Sere muero whe wheat
stint see fend at cheese ad
Hdente ede.
1 Ginch whole-grain tril
302 gril cickon breast
Sicedtometo
ames
Red bol pepper siced
Cor sticks
1 Th ranch dosing, reducectat
Fi tora with 3 02. of gle chicken Bros, sind
Son ex sn gourd beet
Mixed gr
N Cup mixed bois andor moon
Gill orboita 40. ean hamburger pay Serve without
8 bun ovr à large green sla, witha side of 2 cup
(mind bare or melon bal
Nutrition Breakdown: —
30 alos
2 grama rotin
1 game cosa
gran
"Fora cali mea: Serve honbuigr ona whole whe
Ens lin ute sl on se.
“Fora 0-clri mat: Sere muero whe wheat
stint see fend at cheese ad
Hdente ede.
= Son
w
IOLE WHEAT PASTA WITH
VEGETABLES AND FETA
cs cast
1 cup mix, steamed vegetabls
‘cup eta cheese crumbled
Top pasta witmied stosmes vogetbles and crumbled
chaos,
Nutrition Breakdown:
Fora cl me 49290 of cet
(fed eican tna pasta bow,
files ehisan reat the pasa bo and
are ith eth pose
SALMON NICOIS
302 salon
Zeups mix sala goons
1 cup goon beans, steamed
1 smal red porto, bold
Sblackolives
Freshlemon, sal, popper to taste
Gai, pouch, oko, or bol salmon. ile 2 cups of mixed
salad groans nto a large dinner plate top the greens
with Beans, potato, olves and the cooked salmon
‘Season with trash lemon, st and pepper,
Nutrition Breakdown:
o tubal hosts
“Fr 20 cla ml: Add vto wheat der or a sce
tose wha tad odo soma wen ¿sp ob
w
IOLE WHEAT PASTA WITH
VEGETABLES AND FETA
cs cast
1 cup mix, steamed vegetabls
‘cup eta cheese crumbled
Top pasta witmied stosmes vogetbles and crumbled
chaos,
Nutrition Breakdown:
Fora cl me 49290 of cet
(fed eican tna pasta bow,
files ehisan reat the pasa bo and
are ith eth pose
SALMON NICOIS
302 salon
Zeups mix sala goons
1 cup goon beans, steamed
1 smal red porto, bold
Sblackolives
Freshlemon, sal, popper to taste
Gai, pouch, oko, or bol salmon. ile 2 cups of mixed
salad groans nto a large dinner plate top the greens
with Beans, potato, olves and the cooked salmon
‘Season with trash lemon, st and pepper,
Nutrition Breakdown:
o tubal hosts
“Fr 20 cla ml: Add vto wheat der or a sce
tose wha tad odo soma wen ¿sp ob
SASHIMI A
COLD CUT PLATTER A
3. (about paces) of sash
12 cup brown ic, seamed
Sie salad of mixed groans
2 Tbsp Asin ginger dressing
Have any variety of sashimi wih side of rio, and à
sid stad of mixed groens topped with Asian dressing,
201 dote turkey breast seed
201 ham shod
Tor. reduced fat avis chaos, in sliced
Slcedtonsto
Wholo-rain crackers (100 calories worth)
Its te grownup Lanchabese Make your own cracker
‘sandwiches with the ingredients,
Non Breakdows:
219 esis
24 ram poten
27 grams eto
far 4 coo met Ad cup of seamed edema,
*Fora loi men A | cup of seamed adeno
laeoasefantotorandineese 9 V4 0.
INSANITY SPECIAL SANDWICH
NUT BUTTER AND JELLY I
1 sce wholegrain bread
Top. all natura peanut or almond butter
Tp, alu preserves OR 1/4 seed Bana
VA cup cotage ches, 1%
Mote alfa nut but and Joly sandwich wit brand,
peanut or almond bute, preserves or Banana. Serve
vit eotagechoese.
Nawition Breakdown:
219 cats
27 gum proa
20 grams enolate
Re tt
"Fara 40% cl mt Serve heap fh
‘Moen or puro ares.
“Foran cl mea! Sen wh cup rest
‘ron or pro grapes andreas raya
AROS
TUNA SALAD IN A TOMATO Y
‘ox water packed tuna
8 eu eaary chopped
YA capred anion, choppes
Targa tomao hallowed out
pieces whole-grain mba tosst
io grain Engieh matin,
Combine tune, clay onan, mayonna
7 stuf into holowod ou tomato, Serve with mobs
or English muti
¡avion Breakdowns
ars ret
HT
Fora 40-cjao meat Make sandwich wit 2 sic.
rene
Fersen
‘thread a
sl Maka sai ih ein
capo hen leo
Fara 00 calorie mal Save EN medir ne
Fora 5% calorie man Sure wit mad rah pp
Inca una tot aná cios 0 Specs cree
Mobs tnost OR ofl wice ga Enga tin
|
|
COLD CUT PLATTER A
3. (about paces) of sash
12 cup brown ic, seamed
Sie salad of mixed groans
2 Tbsp Asin ginger dressing
Have any variety of sashimi wih side of rio, and à
sid stad of mixed groens topped with Asian dressing,
201 dote turkey breast seed
201 ham shod
Tor. reduced fat avis chaos, in sliced
Slcedtonsto
Wholo-rain crackers (100 calories worth)
Its te grownup Lanchabese Make your own cracker
‘sandwiches with the ingredients,
Non Breakdows:
219 esis
24 ram poten
27 grams eto
far 4 coo met Ad cup of seamed edema,
*Fora loi men A | cup of seamed adeno
laeoasefantotorandineese 9 V4 0.
INSANITY SPECIAL SANDWICH
NUT BUTTER AND JELLY I
1 sce wholegrain bread
Top. all natura peanut or almond butter
Tp, alu preserves OR 1/4 seed Bana
VA cup cotage ches, 1%
Mote alfa nut but and Joly sandwich wit brand,
peanut or almond bute, preserves or Banana. Serve
vit eotagechoese.
Nawition Breakdown:
219 cats
27 gum proa
20 grams enolate
Re tt
"Fara 40% cl mt Serve heap fh
‘Moen or puro ares.
“Foran cl mea! Sen wh cup rest
‘ron or pro grapes andreas raya
AROS
TUNA SALAD IN A TOMATO Y
‘ox water packed tuna
8 eu eaary chopped
YA capred anion, choppes
Targa tomao hallowed out
pieces whole-grain mba tosst
io grain Engieh matin,
Combine tune, clay onan, mayonna
7 stuf into holowod ou tomato, Serve with mobs
or English muti
¡avion Breakdowns
ars ret
HT
Fora 40-cjao meat Make sandwich wit 2 sic.
rene
Fersen
‘thread a
sl Maka sai ih ein
capo hen leo
Fara 00 calorie mal Save EN medir ne
Fora 5% calorie man Sure wit mad rah pp
Inca una tot aná cios 0 Specs cree
Mobs tnost OR ofl wice ga Enga tin
|
|
TURKEY LETTUCE WRAP.
AND BEAN SALAD
202 delante turkey breast, sliced
Tomato sicod
1 Tosp reduced-fat Russian dressing
Large romaine or Boston tue eaves
YA cup chickpeas
VA cup Kidney beens
VA cu celery, chopped
VA cup tomato, chopped
ip. ove où
Lemon ice, a and popperto asta
Wrap tray lied tomato and Russian rosin inside
large lettuce loves. Ses Ituce wrap with bean
lud made of remaining ingredients,
ora mea: Inertase urkaytn az, ncresss
Bi cheipas ads Ly been Te
"Fora cara mas cesse uy eso
tthe icone an hay bane cop and
‘Serv wi cop rans
AND BEAN SALAD
202 delante turkey breast, sliced
Tomato sicod
1 Tosp reduced-fat Russian dressing
Large romaine or Boston tue eaves
YA cup chickpeas
VA cup Kidney beens
VA cu celery, chopped
VA cup tomato, chopped
ip. ove où
Lemon ice, a and popperto asta
Wrap tray lied tomato and Russian rosin inside
large lettuce loves. Ses Ituce wrap with bean
lud made of remaining ingredients,
ora mea: Inertase urkaytn az, ncresss
Bi cheipas ads Ly been Te
"Fora cara mas cesse uy eso
tthe icone an hay bane cop and
‘Serv wi cop rans
TURKEY CHILI A
"cup turkey or oppo cv homemade or
storo-bought)
Mixed greens
2egg wies, hard-boted
ed wine vinegar
Vis oe ol
‘Serve chit witha mixed green salad topped
in 2 hard old egg whites and drssod
“Fora bel mul erate IR aps
‘for Sl cali mat erent ito un
‘argh tlm era sl
‘iio nna bed
PROTEIN PIZZA MUFFIN A
VA cup tomato sauce
1 cup mozarella cheese, paki
202 piled eicken br
1 cupaoceal, steamed
teed
Top English muffin wih tomato sauce, chense, and
chicken breast. Bake at 50 degrees fr 10 minutes and
serve with cup steamed broeeo
Nutrition Breakdown:
Bo nes
Sans protein
Fe gma corto
“For a At-aleria mea Ice chicken
noo monada ests ius
“Focal mars tent 2.
‘ste male so eu nd pr
‘helene orme.
"cup turkey or oppo cv homemade or
storo-bought)
Mixed greens
2egg wies, hard-boted
ed wine vinegar
Vis oe ol
‘Serve chit witha mixed green salad topped
in 2 hard old egg whites and drssod
“Fora bel mul erate IR aps
‘for Sl cali mat erent ito un
‘argh tlm era sl
‘iio nna bed
PROTEIN PIZZA MUFFIN A
VA cup tomato sauce
1 cup mozarella cheese, paki
202 piled eicken br
1 cupaoceal, steamed
teed
Top English muffin wih tomato sauce, chense, and
chicken breast. Bake at 50 degrees fr 10 minutes and
serve with cup steamed broeeo
Nutrition Breakdown:
Bo nes
Sans protein
Fe gma corto
“For a At-aleria mea Ice chicken
noo monada ests ius
“Focal mars tent 2.
‘ste male so eu nd pr
‘helene orme.
Fresh man wedges
‘whole wheat diner oo sce of
hole west bread
1 cup mid raw vagetabls, suchas carats,
cucumbers
Sore shrämp with acka sauce andor lon.
Have all or bread and ram veggies on the sido.
Nutrition Braakdowm:
or bal mes erase him ner. nrane
Beltz Tsp and does ep
ROTISSERIE CHICKEN
AND SALAD |
10 sinlss rotisserie chicken brosst
Maes green
1. alive oi
Lamanjice
1 Granny Sith apple, cad
"orto mg nal td o in
pue wih on fade oad eh
F
ñ
7
‘whole wheat diner oo sce of
hole west bread
1 cup mid raw vagetabls, suchas carats,
cucumbers
Sore shrämp with acka sauce andor lon.
Have all or bread and ram veggies on the sido.
Nutrition Braakdowm:
or bal mes erase him ner. nrane
Beltz Tsp and does ep
ROTISSERIE CHICKEN
AND SALAD |
10 sinlss rotisserie chicken brosst
Maes green
1. alive oi
Lamanjice
1 Granny Sith apple, cad
"orto mg nal td o in
pue wih on fade oad eh
F
ñ
7
es
ith
ROAST WRAP. A
oz an coast boot
bin sca ande.
Tomato, sicee
inch whole gain tril
1 cup of mixed rsh or facon bris
ol beet, avocado, and tomato in torio. Serve with
doo mixed bets,
‘Nuttin Breakdown
307 esl
28 gram prot
{game bah
Somme
“Fore calorie man Add cupolas oat yoni |
Be mad erie
Far son ati mat Ad up fin ont gt to
he mid buries ar op with? TR chopad vas
ith
ROAST WRAP. A
oz an coast boot
bin sca ande.
Tomato, sicee
inch whole gain tril
1 cup of mixed rsh or facon bris
ol beet, avocado, and tomato in torio. Serve with
doo mixed bets,
‘Nuttin Breakdown
307 esl
28 gram prot
{game bah
Somme
“Fore calorie man Add cupolas oat yoni |
Be mad erie
Far son ati mat Ad up fin ont gt to
he mid buries ar op with? TR chopad vas
BAKED COD WITH STEAMED
CARROTS AND CAULIFLOWER
40x coder
Vis. ole oi
2Thsp seasoned bread crumbs
Sat and popprtotaste
‘Stes vegetable med of cares com and einer
Costco wth alive ol read crumbs, nd pinch of sat
Bake cod at. degres for 120 15 mints,
aks sy wih fo Seve cos wäh 1 cup of
steomed vegetable rely of carats, cm and cie
Nuttion Breakdown;
DINNER OMELET A
{whole eg
Zeggutites
VA cup ot choose, crumbled
1 cup ay spinach iesvos
"sce of hole bet bread or Wile grain English min
Inanan-sic sletcoated wth cooking pray, make an
‘omelet with eg, egg whites, feta chee, and spinach,
Serve omalet with Y sce of whole wheut bread or
English muti,
iron Breakdown:
302 os
Za game pro
Zorra casos
gro
Samat
oracle
* Fara SO cloro mat Sure oma rg
op wih 2Stupof eat varo yogur.
CARROTS AND CAULIFLOWER
40x coder
Vis. ole oi
2Thsp seasoned bread crumbs
Sat and popprtotaste
‘Stes vegetable med of cares com and einer
Costco wth alive ol read crumbs, nd pinch of sat
Bake cod at. degres for 120 15 mints,
aks sy wih fo Seve cos wäh 1 cup of
steomed vegetable rely of carats, cm and cie
Nuttion Breakdown;
DINNER OMELET A
{whole eg
Zeggutites
VA cup ot choose, crumbled
1 cup ay spinach iesvos
"sce of hole bet bread or Wile grain English min
Inanan-sic sletcoated wth cooking pray, make an
‘omelet with eg, egg whites, feta chee, and spinach,
Serve omalet with Y sce of whole wheut bread or
English muti,
iron Breakdown:
302 os
Za game pro
Zorra casos
gro
Samat
oracle
* Fara SO cloro mat Sure oma rg
op wih 2Stupof eat varo yogur.
STEAK WITH BROCCOLI A
CHICKEN MEATBALLS A
3104 2 Hank tak fet mignon, or sain
Dive ot
See sat and popper o taste
‘oma bed potato
Lemon juice to taste
Brush steak with ove olan sprinkle with sea sk and
freshly ground paper. Gril obra steak. on bath sides
10r$-7 minutes, orunt ogre of Gonanessi achieves
Some steak with 3 emal baked potato topped wth
county Dion mustard and steamed Bracco topped
with rash lemon juice
"era car mat nr suas tel
pl hop OR ep ln a
oz lean ground chicken
‘egg white
1 Tap. seasoned boas crumbs
cu whole-grain pasta, cocked
VA cup tomato sauce
cup green beans,
Min round chicken it gg white and seasoned bread
‘rubs. Form mire ino sal meatal place on a
bang sheet and ao 27 ogres for Ste minutes,
or unl cooked trough. Sore chicken mostals oer
whole-grain pasta and toss with Lama sauce. Servo
wth tamed sting ben.
‘Nutrition Breakdown:
med
ioe rene cian oS,
rsdn a Top snd pane 93
"fora sala met heen ican aS
‘asus fog a pasoo cp fish
‘moa wih VB cup Mutant + 2
unz
CHICKEN MEATBALLS A
3104 2 Hank tak fet mignon, or sain
Dive ot
See sat and popper o taste
‘oma bed potato
Lemon juice to taste
Brush steak with ove olan sprinkle with sea sk and
freshly ground paper. Gril obra steak. on bath sides
10r$-7 minutes, orunt ogre of Gonanessi achieves
Some steak with 3 emal baked potato topped wth
county Dion mustard and steamed Bracco topped
with rash lemon juice
"era car mat nr suas tel
pl hop OR ep ln a
oz lean ground chicken
‘egg white
1 Tap. seasoned boas crumbs
cu whole-grain pasta, cocked
VA cup tomato sauce
cup green beans,
Min round chicken it gg white and seasoned bread
‘rubs. Form mire ino sal meatal place on a
bang sheet and ao 27 ogres for Ste minutes,
or unl cooked trough. Sore chicken mostals oer
whole-grain pasta and toss with Lama sauce. Servo
wth tamed sting ben.
‘Nutrition Breakdown:
med
ioe rene cian oS,
rsdn a Top snd pane 93
"fora sala met heen ican aS
‘asus fog a pasoo cp fish
‘moa wih VB cup Mutant + 2
unz
402 salmon et
"tsp honoy mustard
Asparagus,
man filet with honey mustard and gr or bro
ut 12 to 15 minutes unl cooked to desitd
of doneness. Sere salmon with steamed
Nuttin Breakdown
tato
"tsp honoy mustard
Asparagus,
man filet with honey mustard and gr or bro
ut 12 to 15 minutes unl cooked to desitd
of doneness. Sere salmon with steamed
Nuttin Breakdown
tato
TURKEY BURGER A
40x lean ground whey
2sp. salsa
2Tospred onion, chapped
1 whole-grain hamburger bun or English muti
Greon beans, teamed
Combine turkay, sala and onan. Frm into a burger
and gril or rol un cooked through. Sore on bun ot
English fin with goon beans onto id.
Bora 40-calore meat Add Y ice of educed at cheese
‘othe baer
Fara scala men A ses lados choose
te er anale mes ut cp ol utes
BROWN RICE BOWL A
12 cup cooked brown ice
201. red chicken breast diced
cup cor sibets
cup cooked pans
Combine rice with chicken com, and pes.
Nation Breakdowns
23 grams promi
Samson
25 gama
1 or Ms
Far Lee mas era
cup einer chicane.
“Fora se masters 128 ap
nee eiken toos diese
ton ce andpeasto ean.
CITRUS BAKED CHICKEN
WITH GLAZED CARROTS
02: boneless, sis chicken breast
Wa Tsp. ove oi
2Tosp omen ico
2p. papa
Sea salt and pepper
1 eup caros seed an cooked
ts, honey
Place chicken breast n an avenprof sh and tp wth
lve amon ce, pepita, se sat and popper Bake
35 for 15t 20 minutes, or unt cooked hough. Seve
Chicken boss with cooked care glared with honey,
‘Nuvition Breskdowr
Fora er man AS up of oo bri.
* Fara Sl cloro pelean ele 60 ood a8
cal own cn
40x lean ground whey
2sp. salsa
2Tospred onion, chapped
1 whole-grain hamburger bun or English muti
Greon beans, teamed
Combine turkay, sala and onan. Frm into a burger
and gril or rol un cooked through. Sore on bun ot
English fin with goon beans onto id.
Bora 40-calore meat Add Y ice of educed at cheese
‘othe baer
Fara scala men A ses lados choose
te er anale mes ut cp ol utes
BROWN RICE BOWL A
12 cup cooked brown ice
201. red chicken breast diced
cup cor sibets
cup cooked pans
Combine rice with chicken com, and pes.
Nation Breakdowns
23 grams promi
Samson
25 gama
1 or Ms
Far Lee mas era
cup einer chicane.
“Fora se masters 128 ap
nee eiken toos diese
ton ce andpeasto ean.
CITRUS BAKED CHICKEN
WITH GLAZED CARROTS
02: boneless, sis chicken breast
Wa Tsp. ove oi
2Tosp omen ico
2p. papa
Sea salt and pepper
1 eup caros seed an cooked
ts, honey
Place chicken breast n an avenprof sh and tp wth
lve amon ce, pepita, se sat and popper Bake
35 for 15t 20 minutes, or unt cooked hough. Seve
Chicken boss with cooked care glared with honey,
‘Nuvition Breskdowr
Fora er man AS up of oo bri.
* Fara Sl cloro pelean ele 60 ood a8
cal own cn
CHICKEN STIR-FRY WITH
BROCCOL! MUSHROOMS,
AND SNOW PEAS
40x boneless, sinless chicken rene,
ein einen cubes
1 cup broccol frets
1/2 cup skced mushrooms
1/2 cup snow peas
2 tsp. radveed- sodium soy sauce
2 Tasp.chckon broth
ts. sesame oi
18 cup brown ic, cooked
Inalarge silt coated with cooking spray, cook chichan
brea peces over madum het until cocked though,
shout 7 o 10 minutes. Remove chicken from pan and
cook brocol mushrooms, and snow pes inthe same
pan Cook unt vegetables begin 1 sften, abou 0
8 minutos. Add the ehckan back to the pan. withthe
vegotabls, and season with soy sauce, chicken bath,
end sesame ol Serve over U cup cooked brown re,
Nutrition Breakdown:
Pe
er menage
SE
fresno rezo bors.
BROCCOL! MUSHROOMS,
AND SNOW PEAS
40x boneless, sinless chicken rene,
ein einen cubes
1 cup broccol frets
1/2 cup skced mushrooms
1/2 cup snow peas
2 tsp. radveed- sodium soy sauce
2 Tasp.chckon broth
ts. sesame oi
18 cup brown ic, cooked
Inalarge silt coated with cooking spray, cook chichan
brea peces over madum het until cocked though,
shout 7 o 10 minutes. Remove chicken from pan and
cook brocol mushrooms, and snow pes inthe same
pan Cook unt vegetables begin 1 sften, abou 0
8 minutos. Add the ehckan back to the pan. withthe
vegotabls, and season with soy sauce, chicken bath,
end sesame ol Serve over U cup cooked brown re,
Nutrition Breakdown:
Pe
er menage
SE
fresno rezo bors.
JD MARINARA
172 cup wholegrain pat, cooked
30% shrimp, bold
VA cup tomato sauce
1 Thsp. Parmesan chee, grated
1 cup spinach, stoamed
Fresh lemon ice to taste
Combine pasta with shrimp snd tomato sauce. Top with
Parmesan choose and sera with steamed spinach,
tepped with resheron
And cria pto Scr
“Fora ct met te
Frese sopa San and un a ep
PR poling cop hm, nan eo se ik
172 cup wholegrain pat, cooked
30% shrimp, bold
VA cup tomato sauce
1 Thsp. Parmesan chee, grated
1 cup spinach, stoamed
Fresh lemon ice to taste
Combine pasta with shrimp snd tomato sauce. Top with
Parmesan choose and sera with steamed spinach,
tepped with resheron
And cria pto Scr
“Fora ct met te
Frese sopa San and un a ep
PR poling cop hm, nan eo se ik
EXTRAS
6
SN |
6
SN |
FOOD BLOCKS A
200-calorie food blocks
These fod blocks can be added o help you meet your
individual caloric neds, Below you wl in a Et of
100-calai and 200-aore options t choos frm Just
«dd thse as node o any al your ne meas or estas
‘snack, toreach our daily toa colore alowanee.
100-calorie food blocks
1. VA cup cotage cheese wih 1/4 cup Bares
2 12 cup nonfat vanile yogurt with 1 bsp.
Grape Mus or ether high-fiber cares
3 Van apple wi 17202 of reduced
4. 1hordboled og with baby carts
5. 1barano
5
1
a
raw monde
1 up of skin, almond, ee, or oy mie
202. of sliced turkay on 1 sien of ight ty whole
vhesttresd
3. Hofawhoe-granEngishmufintopped wi sce
oftomato and a thin ice of reduced chasse
10.172 cup noma ping
1
‘Wa cup of oxtnea!(meesured dry an ton cooked
with water topped with 1 Tp. sverad alante
or chopped walnuts
2. 1 banana with esp. peanut ater
1 slice of wheat tons topped wit oz of kay and
1ox of edueadso cheese
1 whole-grain rice cake topped with 1 Tos
al-atral peanut ut or emo but ad hat
of iced apple
1 cup of nonfat vail yogurt with 2 sp.
Grape Nuts® or cor higher cars!
1 eupofwhole-grsinhigh-ber breakfast crea with
{cup skim or ltda nik
argo nave erang with 12 raw almonds
packed tuno mixed wth 1 Tsp. ight
Egg salad made with ios an Y yok and 1 Tes.
ght mayonnaise served on 1/2 of a whale
Engich muti
200-calorie food blocks
These fod blocks can be added o help you meet your
individual caloric neds, Below you wl in a Et of
100-calai and 200-aore options t choos frm Just
«dd thse as node o any al your ne meas or estas
‘snack, toreach our daily toa colore alowanee.
100-calorie food blocks
1. VA cup cotage cheese wih 1/4 cup Bares
2 12 cup nonfat vanile yogurt with 1 bsp.
Grape Mus or ether high-fiber cares
3 Van apple wi 17202 of reduced
4. 1hordboled og with baby carts
5. 1barano
5
1
a
raw monde
1 up of skin, almond, ee, or oy mie
202. of sliced turkay on 1 sien of ight ty whole
vhesttresd
3. Hofawhoe-granEngishmufintopped wi sce
oftomato and a thin ice of reduced chasse
10.172 cup noma ping
1
‘Wa cup of oxtnea!(meesured dry an ton cooked
with water topped with 1 Tp. sverad alante
or chopped walnuts
2. 1 banana with esp. peanut ater
1 slice of wheat tons topped wit oz of kay and
1ox of edueadso cheese
1 whole-grain rice cake topped with 1 Tos
al-atral peanut ut or emo but ad hat
of iced apple
1 cup of nonfat vail yogurt with 2 sp.
Grape Nuts® or cor higher cars!
1 eupofwhole-grsinhigh-ber breakfast crea with
{cup skim or ltda nik
argo nave erang with 12 raw almonds
packed tuno mixed wth 1 Tsp. ight
Egg salad made with ios an Y yok and 1 Tes.
ght mayonnaise served on 1/2 of a whale
Engich muti
MONTH TWO: EAT MORE A
In the second month ofthe Elte Nation program,
Your metabolism shoud be raging. As you workouts
Aotharder and longer, you probably need teat ore
Below is 8 Hs of complex crbohydrotos you can a
to your daily fod intake. Your metabolm can key
hand this addons energy a this stage of the gone.
However, if you woul He to see your weightloss
connue aa more apt pace, you may choos o mi
or avoid these aditonal foods atgetr
lr you choose o ad these complex carbs, start wih 1
par day and add on as needed, up 13 of them par dy.
While you can add those carbs to any of your Smeal,
Tes bos to fuel your body wth tam eter in the day
whan possible
+1 sma baked potato wth skin
+1 small bakod woot potato
+1 100-alerowhle-rain done lt
1 Cup brome, measured str bon cooked
+ 12cup batoy, measured atrite been cooked
«+1 small banana or large orange
+27 cup cooked oatmes| cookadin water
+ 12cup canned beans, ized of brine
+20 cup whole-grain high dar breaks corel
+12 vhol vhost pasa measured ater ben cocked
SUR cup whole eat couscous
1 se of whole-grain rend or Eee bread
+1 whole whest English muti
A cup cooked com
BASICS FOR BEGINNERS A
In cate you are new to sound sto, ths section
roids a quick summary of tho basic baling blocks.
You may have heard the terms befor, but her's an
erlanation of hit importanee
In the second month ofthe Elte Nation program,
Your metabolism shoud be raging. As you workouts
Aotharder and longer, you probably need teat ore
Below is 8 Hs of complex crbohydrotos you can a
to your daily fod intake. Your metabolm can key
hand this addons energy a this stage of the gone.
However, if you woul He to see your weightloss
connue aa more apt pace, you may choos o mi
or avoid these aditonal foods atgetr
lr you choose o ad these complex carbs, start wih 1
par day and add on as needed, up 13 of them par dy.
While you can add those carbs to any of your Smeal,
Tes bos to fuel your body wth tam eter in the day
whan possible
+1 sma baked potato wth skin
+1 small bakod woot potato
+1 100-alerowhle-rain done lt
1 Cup brome, measured str bon cooked
+ 12cup batoy, measured atrite been cooked
«+1 small banana or large orange
+27 cup cooked oatmes| cookadin water
+ 12cup canned beans, ized of brine
+20 cup whole-grain high dar breaks corel
+12 vhol vhost pasa measured ater ben cocked
SUR cup whole eat couscous
1 se of whole-grain rend or Eee bread
+1 whole whest English muti
A cup cooked com
BASICS FOR BEGINNERS A
In cate you are new to sound sto, ths section
roids a quick summary of tho basic baling blocks.
You may have heard the terms befor, but her's an
erlanation of hit importanee
Protein
Prtan is essential 1 your ody a all phases of ie.
Made up of amino acide, is responsible for baling
lean muscle issue, Whn you are engaging in intense
Physical aciviy, such as the INSANITY workouts,
‘geting adequato protein is ericl Your body simply
not bo able to recover from reso workouts witout
tas ample protein is essential formule recovery and
‘growth, This muscle growth ie what il rasta your
body into a metabol machin. The best sources of
lean high-quality pot includ:
‘Whole eggs and epg whites
Sinlase wbito.mest pouty
Fish an stand
Lowa diy
red ment
+ Lean conter-cut pork caps
Beans andlegumes
Carbohy
Thinking of cr os o enemys 20000 190%, Most of
‘the worl heats foods, such a rs, vegetables,
and whole grains, ae primary carbohydrates, Carbs
ao your body's prferd ful source They are not
‘tore in body sua, only by your od an ive ina
Fed amount. So he mor you exercise the more you
rood o ta in. Without enough carbohydrates, your
body wt sut down during hard physical exertions. Too
many carbohydrates, however, and thay get stared as
body ft f you skip on cars, you wil simpy not be
hla to compet your INSANITY workouts in e, Eto
Nuttin wil tech you howto choose the ight amount
of ar 1 fuel your workouts, hau ging overboard
Refined (or white) carbs and sugars have a high
iveamie index, which canbe Ike soon to your body
Theyesus ains response that can send your blood
sugar levels soaring, then api dropig, Tis sugar
rush" wil eave you fl lethargic, and defintely in
Prtan is essential 1 your ody a all phases of ie.
Made up of amino acide, is responsible for baling
lean muscle issue, Whn you are engaging in intense
Physical aciviy, such as the INSANITY workouts,
‘geting adequato protein is ericl Your body simply
not bo able to recover from reso workouts witout
tas ample protein is essential formule recovery and
‘growth, This muscle growth ie what il rasta your
body into a metabol machin. The best sources of
lean high-quality pot includ:
‘Whole eggs and epg whites
Sinlase wbito.mest pouty
Fish an stand
Lowa diy
red ment
+ Lean conter-cut pork caps
Beans andlegumes
Carbohy
Thinking of cr os o enemys 20000 190%, Most of
‘the worl heats foods, such a rs, vegetables,
and whole grains, ae primary carbohydrates, Carbs
ao your body's prferd ful source They are not
‘tore in body sua, only by your od an ive ina
Fed amount. So he mor you exercise the more you
rood o ta in. Without enough carbohydrates, your
body wt sut down during hard physical exertions. Too
many carbohydrates, however, and thay get stared as
body ft f you skip on cars, you wil simpy not be
hla to compet your INSANITY workouts in e, Eto
Nuttin wil tech you howto choose the ight amount
of ar 1 fuel your workouts, hau ging overboard
Refined (or white) carbs and sugars have a high
iveamie index, which canbe Ike soon to your body
Theyesus ains response that can send your blood
sugar levels soaring, then api dropig, Tis sugar
rush" wil eave you fl lethargic, and defintely in
o shape fran intense workout session Healthy cars
general have ow glycaic inde, meaning that thay
‘supply your body wth slow, steady steam of Bond
sugar, giving you constant energy o gt you through
ou diy actives nd ful your INSANE workouts,
Be sue to choose “good carbs” ouch day The mot
of heat cats wl come trom
‘Whole fis (an occasional juice is OK os web,
but whole fis preorabl)
Whole vegetables
‘hoe grains
* Dar some da products contain a dect amount
of arb
Fats
Not al fats ae ba for you. Infact, hy are just as
important as proteins and cars, and pay a hey role
almost every bodily funtion. Many fats, such as
mega: 6 and fey aids, ae centralto the hast
{uncon of your metabolism immune system, and brain.
‘The keys to avoid oo much saturated a found mostly
in tay cuts of moat and hight din) and tans fats
lundi some baked goods, stick margarines, cookies,
nd arackers Whon in doubt, cheek he fod abel and
Keep te flog in ming
* Avoid any fod wth vans fats, which ae now required
to be listed onthe label Trank, most products
have since ofinatos these
“Limit fay cuts of meat. Tho more “white” you sen on
‘meat the mor saturated fat thre. Saturated fa is
sli at room temperature, so while th fat appeers o
dssov when cooked wil harden up when it coos
off The same thing occursin your ris not good!
“Acid all pouty skin: fs best to remove rar
to cooking to avoid the saturated fat from ein nto
the pouty.
‘Choose fatty fish, suchas sslnon to opúmizo your
intake afheaty os.
Choose natural cooking ai, Ike olve il and
canola, Theyro an excellent source of desirable
monounsaturated tts.
Choose alentar nats and abuts.
Chance lowfat dart decrease saturated fo.
NUTRITION TRO HOOTING J
Below you il nd answers tothe many questions that
may come to mind as you begin the Ete Neta plan.
you don find the information tat you need hoe, og
intothe message boards a TesmBeschbodycom.
What i don’t lke the food choices?
I somo of he mea hs ate nt sppeating to yu, you
an use the substitution lists, found atthe end ofthe
ite Non guide, to help you ta swap out some of
your less preferred foods for aer items that you prefer.
‘You con also use Michi Ladder to creat meals that
inet your personal preferences,
What can I drink?
Obvious, water is est. Drink at eat lasses a day
Yeurhadywlinaadi Jezztupwthlemon eli, Avid
soda, fit juices, swentaned beverages, det sodas,
arica sweeteners or energy drinks, Unsweetened
herbal teas and iced as are fine, You can sweeten
with stevia, Ifyou dink te ar cf ty to avid or
lit ram and sugar
What if can't eat all meals each day?
ati evry few hours is the Backbone ef the Ei
Nation philosophy, and it is rca o geting the
resus that ou desi. need be, you can choose ess
Inborintnsive meas, such as Shakeology, to make
food preparation ease
What it | fee! sore?
es natural to fo ted and sore as your body adapts
to the program, but this should subis overtime.
A doesn, of you fo fs beyond whet it should Do,
hore ar afew things to check. Fist of, how ar you
Sleeping? Are you geting 7108 hours of sleep each
right? Youre shouldbe fthisisnotpessibl, youcan
general have ow glycaic inde, meaning that thay
‘supply your body wth slow, steady steam of Bond
sugar, giving you constant energy o gt you through
ou diy actives nd ful your INSANE workouts,
Be sue to choose “good carbs” ouch day The mot
of heat cats wl come trom
‘Whole fis (an occasional juice is OK os web,
but whole fis preorabl)
Whole vegetables
‘hoe grains
* Dar some da products contain a dect amount
of arb
Fats
Not al fats ae ba for you. Infact, hy are just as
important as proteins and cars, and pay a hey role
almost every bodily funtion. Many fats, such as
mega: 6 and fey aids, ae centralto the hast
{uncon of your metabolism immune system, and brain.
‘The keys to avoid oo much saturated a found mostly
in tay cuts of moat and hight din) and tans fats
lundi some baked goods, stick margarines, cookies,
nd arackers Whon in doubt, cheek he fod abel and
Keep te flog in ming
* Avoid any fod wth vans fats, which ae now required
to be listed onthe label Trank, most products
have since ofinatos these
“Limit fay cuts of meat. Tho more “white” you sen on
‘meat the mor saturated fat thre. Saturated fa is
sli at room temperature, so while th fat appeers o
dssov when cooked wil harden up when it coos
off The same thing occursin your ris not good!
“Acid all pouty skin: fs best to remove rar
to cooking to avoid the saturated fat from ein nto
the pouty.
‘Choose fatty fish, suchas sslnon to opúmizo your
intake afheaty os.
Choose natural cooking ai, Ike olve il and
canola, Theyro an excellent source of desirable
monounsaturated tts.
Choose alentar nats and abuts.
Chance lowfat dart decrease saturated fo.
NUTRITION TRO HOOTING J
Below you il nd answers tothe many questions that
may come to mind as you begin the Ete Neta plan.
you don find the information tat you need hoe, og
intothe message boards a TesmBeschbodycom.
What i don’t lke the food choices?
I somo of he mea hs ate nt sppeating to yu, you
an use the substitution lists, found atthe end ofthe
ite Non guide, to help you ta swap out some of
your less preferred foods for aer items that you prefer.
‘You con also use Michi Ladder to creat meals that
inet your personal preferences,
What can I drink?
Obvious, water is est. Drink at eat lasses a day
Yeurhadywlinaadi Jezztupwthlemon eli, Avid
soda, fit juices, swentaned beverages, det sodas,
arica sweeteners or energy drinks, Unsweetened
herbal teas and iced as are fine, You can sweeten
with stevia, Ifyou dink te ar cf ty to avid or
lit ram and sugar
What if can't eat all meals each day?
ati evry few hours is the Backbone ef the Ei
Nation philosophy, and it is rca o geting the
resus that ou desi. need be, you can choose ess
Inborintnsive meas, such as Shakeology, to make
food preparation ease
What it | fee! sore?
es natural to fo ted and sore as your body adapts
to the program, but this should subis overtime.
A doesn, of you fo fs beyond whet it should Do,
hore ar afew things to check. Fist of, how ar you
Sleeping? Are you geting 7108 hours of sleep each
right? Youre shouldbe fthisisnotpessibl, youcan
RESULTS AND RECOVERY FORMULA
Wo ighyrecarsond you use our Rests and Recovery
Fort supp our body whe ding NSANITY. ung
too exorcise, your ty buss ite tros a ios
(regen sugar Mar gut or resting down cab or
nora. Th quickest way to esos agent uso
sage tn cra ain opone oq story
ood sugar levels. The queer D respunso, the as
Garage you'd your muscle sue Sow going os,
ts Best a any har ine, wort work quit ann
ig xa. Yorba wank un auto nergy eae
ie gheopeie gone, and conato cis dana
ucla suo. Sets ramo on sugar ean gly an
import linia your oran.
Rosas and Rocovny Fels spclcay designed
restr your Bond sugar lets qui e a, was
‘ud a srl corel pr cube “gas
by sugar and fut enhance te ofi of geo
che. To much pr or a tis me a ae
ines suas fle. The opal ao, print,
pars crol to pat prin whey te rot,
promener st caring depleted gycoan ss.
ess an Recovery Foral,
campos aecrdog ois,
>) add be mar tin ar hu al
titi ar werk. Farmer,
{Cys ht ame ona o at
‘tough vc spin asus and
Pcore Fama dro ers can
Aste the onc ws eng
omash pat
supploment your right of sos wäh a power nap
uring the day Algo ba sure to gt adequate wate
Drinking waters alt your energy level you've got
that covered, y adding Ross and Recovery Formula
o your urn regimen you aro not already drinking
AL thing werks, ou may need to back off lite
“nal eur energy rtuns. Whi it important o push
through bares, you won't make progress your body
What if fee! hungry?
les natural to be a ite hungry, especialy at fist you
aro fining yourself continually hungry, you may want
to recalculate your care naeds and double check
your gorions to make sure that you are eating the
appropriate amount ta thetchecksout andyouaestl
hungry, try adding mare calories, about 100 to 150
sors por da, to se if hat helps. Drinking Results
and Racovary Formula can hal great. Post-xercise
sores ao used fent and wl init the muscular
damage hat sends signals to your brain to sat mor.
What if get headaches?
Headeches ae comman when you begin an ult tough
‘exercise program. aná dehydraon is ganeraly the
‘ult. Make sur youre drinking enough water. The
‘dod intonsty of INSANITY wil damatialy charge
your hyératon roquioments They cou also be the
rosal ofa nun deiiney, so try adding tien
‘danse foods, such as red mest stos, bananas, and
‘beans. While sl ofthe fod options inthe Elo Nuiton
‘wide reutra-rutrius hesefoodswareshowntohalp
testgroug paricpants wth symptoms ofhesdaches snd
fatigue. I your hydration and dit are both sal end
you'r sll exprencing headaches, back o an your
‘nari. they persis, check with your doctor
What if} am not losing weight?
Itsimporanttorememberthattesealemay atalaya
die jou tue sen afhatis going on wthyourbody,
sodaritfoe!dteate to quick However ¡atera fem
oo, the scale has no hudged, uy the folowing
Wo ighyrecarsond you use our Rests and Recovery
Fort supp our body whe ding NSANITY. ung
too exorcise, your ty buss ite tros a ios
(regen sugar Mar gut or resting down cab or
nora. Th quickest way to esos agent uso
sage tn cra ain opone oq story
ood sugar levels. The queer D respunso, the as
Garage you'd your muscle sue Sow going os,
ts Best a any har ine, wort work quit ann
ig xa. Yorba wank un auto nergy eae
ie gheopeie gone, and conato cis dana
ucla suo. Sets ramo on sugar ean gly an
import linia your oran.
Rosas and Rocovny Fels spclcay designed
restr your Bond sugar lets qui e a, was
‘ud a srl corel pr cube “gas
by sugar and fut enhance te ofi of geo
che. To much pr or a tis me a ae
ines suas fle. The opal ao, print,
pars crol to pat prin whey te rot,
promener st caring depleted gycoan ss.
ess an Recovery Foral,
campos aecrdog ois,
>) add be mar tin ar hu al
titi ar werk. Farmer,
{Cys ht ame ona o at
‘tough vc spin asus and
Pcore Fama dro ers can
Aste the onc ws eng
omash pat
supploment your right of sos wäh a power nap
uring the day Algo ba sure to gt adequate wate
Drinking waters alt your energy level you've got
that covered, y adding Ross and Recovery Formula
o your urn regimen you aro not already drinking
AL thing werks, ou may need to back off lite
“nal eur energy rtuns. Whi it important o push
through bares, you won't make progress your body
What if fee! hungry?
les natural to be a ite hungry, especialy at fist you
aro fining yourself continually hungry, you may want
to recalculate your care naeds and double check
your gorions to make sure that you are eating the
appropriate amount ta thetchecksout andyouaestl
hungry, try adding mare calories, about 100 to 150
sors por da, to se if hat helps. Drinking Results
and Racovary Formula can hal great. Post-xercise
sores ao used fent and wl init the muscular
damage hat sends signals to your brain to sat mor.
What if get headaches?
Headeches ae comman when you begin an ult tough
‘exercise program. aná dehydraon is ganeraly the
‘ult. Make sur youre drinking enough water. The
‘dod intonsty of INSANITY wil damatialy charge
your hyératon roquioments They cou also be the
rosal ofa nun deiiney, so try adding tien
‘danse foods, such as red mest stos, bananas, and
‘beans. While sl ofthe fod options inthe Elo Nuiton
‘wide reutra-rutrius hesefoodswareshowntohalp
testgroug paricpants wth symptoms ofhesdaches snd
fatigue. I your hydration and dit are both sal end
you'r sll exprencing headaches, back o an your
‘nari. they persis, check with your doctor
What if} am not losing weight?
Itsimporanttorememberthattesealemay atalaya
die jou tue sen afhatis going on wthyourbody,
sodaritfoe!dteate to quick However ¡atera fem
oo, the scale has no hudged, uy the folowing
“+ Rocaleulate your calories
‘+ Raduce our alors by 10 to 159 calories per day,
but NEVER g blow 1900 calories por day
"Check your porions and account for everthing that
ones your mat.
+ Are you eating every fw hours?
+ Areyoudtinkng soda, ie, sicoho1?Notont do tose
ores coun, they ar general bad calories,
Ave you diking det sofa? Two recent large scale
studied showed people who regulary drank et sods
‘were 40% more ely obo obese end at very hgh isk
of metabolic syndrome,
What if I am not gaining the weight/
muscle that I want?
To increase your muscle mass, you must be geting
‘enough protein and calorias. You may want to consider
adding 10 to 120 calories por day. Be sure that these
calories include high-quality protein, such as eggs,
turkey chicken beans, oh
À up of skim, amende, or soy mi
Can I drink alcohol?
Try to avoid alcool I ya do drink. consider that
sleohol has 7 calores per gram, almost ico that of
Protein and cts, wih no mutant vale. you ing
to streamline your da, alcohol nat the way t o.
Should | take a multivitamin?
Take mulivtamin As you increase the workload on
Your bot, youinereaseitsnuviont needs. The ROA sn.
going to keep up with INSANITY. Furthermore, i you're
‘ducing caloric consumption o lose weight, you may
be cuting out necessary nuviots as wal A mul
vitamins o isurane for your det.
SUBSTITUTION LIS’ A
Heres a lst of substiutions so you can fuer
customize the Eto Nution plan to your personel
food preforances.
cup cono chee 1-28)
eu oftowstyour
sor ofehoese orton
Jon tatchanso
Leu ol conago cheese
+1 cup of tin, almond ie or soy mi.
17 capota yogure
tongs gg es
2 Tos. peanut buter
oxo cheese 01.502 ant ch
ox of cheese cumbia cheese
eu sim nord, in, soy mi
12 cup tage chere (1:20)
HZ eu ot yogurt
Hong erden wns
AS
1 cup of nonfat yogurt
eu fete chose
"20005074 ga uti
2 Tos. o ear bor
‘+ Raduce our alors by 10 to 159 calories per day,
but NEVER g blow 1900 calories por day
"Check your porions and account for everthing that
ones your mat.
+ Are you eating every fw hours?
+ Areyoudtinkng soda, ie, sicoho1?Notont do tose
ores coun, they ar general bad calories,
Ave you diking det sofa? Two recent large scale
studied showed people who regulary drank et sods
‘were 40% more ely obo obese end at very hgh isk
of metabolic syndrome,
What if I am not gaining the weight/
muscle that I want?
To increase your muscle mass, you must be geting
‘enough protein and calorias. You may want to consider
adding 10 to 120 calories por day. Be sure that these
calories include high-quality protein, such as eggs,
turkey chicken beans, oh
À up of skim, amende, or soy mi
Can I drink alcohol?
Try to avoid alcool I ya do drink. consider that
sleohol has 7 calores per gram, almost ico that of
Protein and cts, wih no mutant vale. you ing
to streamline your da, alcohol nat the way t o.
Should | take a multivitamin?
Take mulivtamin As you increase the workload on
Your bot, youinereaseitsnuviont needs. The ROA sn.
going to keep up with INSANITY. Furthermore, i you're
‘ducing caloric consumption o lose weight, you may
be cuting out necessary nuviots as wal A mul
vitamins o isurane for your det.
SUBSTITUTION LIS’ A
Heres a lst of substiutions so you can fuer
customize the Eto Nution plan to your personel
food preforances.
cup cono chee 1-28)
eu oftowstyour
sor ofehoese orton
Jon tatchanso
Leu ol conago cheese
+1 cup of tin, almond ie or soy mi.
17 capota yogure
tongs gg es
2 Tos. peanut buter
oxo cheese 01.502 ant ch
ox of cheese cumbia cheese
eu sim nord, in, soy mi
12 cup tage chere (1:20)
HZ eu ot yogurt
Hong erden wns
AS
1 cup of nonfat yogurt
eu fete chose
"20005074 ga uti
2 Tos. o ear bor
PROTEINS
1 exo chicken seas wet beast or
canned unin water
Voz of atte to, chicken breast or sr
34 02 lean fed meat such s sia
or ollo gorktnderin
‘Yeap rena whites
VA cup 12% conage ches
ea otras
+1 cupbenos
ox orah or anne simon
13502. ota. uk of, or aver
1 ofleanredmeat such as sin
1302 of ean pork renderión
172 cup otorga cease
ego ogg tes
218 up beans
102 o strip oor whit sn
pi. cod unde ronge ouh)
2102 of a, ue tt or cicken best
bor lan ed mes such sto
‘or ofleengortentaroin
Vena er3egq whites
18 cu catage cheese
Ra otra
Er
21808 tank tor shang
2182, ofssion, or ter “fay” en
+1508 of ean pork tederin
+12 cup of cta chose
te
21 cp beans
or redes
18 ounn ut olor imp
102 of sai er tr “ary fish
18 oran portando
2 eup fera chose
Veaperdenawntes
1 ep
1 exo chicken seas wet beast or
canned unin water
Voz of atte to, chicken breast or sr
34 02 lean fed meat such s sia
or ollo gorktnderin
‘Yeap rena whites
VA cup 12% conage ches
ea otras
+1 cupbenos
ox orah or anne simon
13502. ota. uk of, or aver
1 ofleanredmeat such as sin
1302 of ean pork renderión
172 cup otorga cease
ego ogg tes
218 up beans
102 o strip oor whit sn
pi. cod unde ronge ouh)
2102 of a, ue tt or cicken best
bor lan ed mes such sto
‘or ofleengortentaroin
Vena er3egq whites
18 cu catage cheese
Ra otra
Er
21808 tank tor shang
2182, ofssion, or ter “fay” en
+1508 of ean pork tederin
+12 cup of cta chose
te
21 cp beans
or redes
18 ounn ut olor imp
102 of sai er tr “ary fish
18 oran portando
2 eup fera chose
Veaperdenawntes
1 ep
BREADS/STARCH!
Hat ofa arch pao
1c ot when boas
+ VEnpish mtn
SHenallgnnersob
sie of whole wheat brass
(about 10 calas pr steel
1 smal ere ro
Hpi tin
Beup orice
12 Eu whole gran cereal no sugar ded
RO a inch ia
se obio bres
abat 85 clones perico)
“Pana dinner
1 Eng matin
1 capote
EI eu ol ul crea no supa added
sitet abicn pte
1 cup of ostmaacooked),
1 cap whale grain area no sugar assed
1 1Sslcesof wheat bead
+ Esp tin
*eupof Cream of Wheat?
capot coated ice
12 cu pata or causes
+1 mal baked poo or sweet potato
27 eu sven pees
+ ake ot bresó
Ba cooked bano
Sal bak potato
+ hated ers potato
13 cu broma rico
* cup of whol when pato or couscous
VA cap cooked barley
piece culpa red or nol wheat Emi
cup paste
+11 up often coo
1 cap coutous ao
+1 pico freed ara san ner rot
to
Hat ofa arch pao
1c ot when boas
+ VEnpish mtn
SHenallgnnersob
sie of whole wheat brass
(about 10 calas pr steel
1 smal ere ro
Hpi tin
Beup orice
12 Eu whole gran cereal no sugar ded
RO a inch ia
se obio bres
abat 85 clones perico)
“Pana dinner
1 Eng matin
1 capote
EI eu ol ul crea no supa added
sitet abicn pte
1 cup of ostmaacooked),
1 cap whale grain area no sugar assed
1 1Sslcesof wheat bead
+ Esp tin
*eupof Cream of Wheat?
capot coated ice
12 cu pata or causes
+1 mal baked poo or sweet potato
27 eu sven pees
+ ake ot bresó
Ba cooked bano
Sal bak potato
+ hated ers potato
13 cu broma rico
* cup of whol when pato or couscous
VA cap cooked barley
piece culpa red or nol wheat Emi
cup paste
+11 up often coo
1 cap coutous ao
+1 pico freed ara san ner rot
to
FRUIT
baron apple
2smaipums 15-20grapos
| tossen orange
1 eapot bres ube, sranbam tbo apto
"cup of mon calpe hoseydewoswntomelo)
cupo! pneappe 17 argo
Laon a
Zr, then, ;
l ==
VEGETABLES E
1 up ot cooked rocco (012 ups con Supe sale eens
eu of cooked spinach or 2 ups raw
"2 asparagus spears
A cup comer com ont eo
1 eu otcooko sch
1 cup cooked pees
| "cup of cooked ooun beans
cup of ooked mustrooms r2 ups raw cup cokes pos god
1 eupof lead eucumber Y lotto or 1 chery tomatoes
1 ep of steam bol peppers or2 cups raw 1 eup seamed Brunel spots
baron apple
2smaipums 15-20grapos
| tossen orange
1 eapot bres ube, sranbam tbo apto
"cup of mon calpe hoseydewoswntomelo)
cupo! pneappe 17 argo
Laon a
Zr, then, ;
l ==
VEGETABLES E
1 up ot cooked rocco (012 ups con Supe sale eens
eu of cooked spinach or 2 ups raw
"2 asparagus spears
A cup comer com ont eo
1 eu otcooko sch
1 cup cooked pees
| "cup of cooked ooun beans
cup of ooked mustrooms r2 ups raw cup cokes pos god
1 eupof lead eucumber Y lotto or 1 chery tomatoes
1 ep of steam bol peppers or2 cups raw 1 eup seamed Brunel spots
60-DAY JOURNAL
TOTAL
DOWNLOAD MORE FITNESS JOURNAL PAGES AT GETINSANITYCOMDOWNLOADS
TOTAL
DOWNLOAD MORE FITNESS JOURNAL PAGES AT GETINSANITYCOMDOWNLOADS
MICHIS LADDER case rara protein
MICHI'S LADDER IS A GUIDELINE, BUT WE LEAVE IT TO YOU TO DECIDE,
IF YOU ONLY ATE FROM TIERS 1 AND 2, YOU WOULD HAVE A NEAR-PERFECT IET.
TS
ct à
Sore
Bun
‘ops. hse © Es rl am pa
Fan eld tc iron acer
Var oras |
Pons o
‘ye les ©
| Acocro Pano e Vo rosa
E
E toma
agente 9
O]
MICHI'S LADDER IS A GUIDELINE, BUT WE LEAVE IT TO YOU TO DECIDE,
IF YOU ONLY ATE FROM TIERS 1 AND 2, YOU WOULD HAVE A NEAR-PERFECT IET.
TS
ct à
Sore
Bun
‘ops. hse © Es rl am pa
Fan eld tc iron acer
Var oras |
Pons o
‘ye les ©
| Acocro Pano e Vo rosa
E
E toma
agente 9
O]
Fru te
ae mama Moss ad — Porno A
sey hoya Pose aleros 0
icp sgn dde o
Eo A
Son erh. ows e à
Monten Sa
Seca
ca
Fs Sted CTO
1 Sat Sous pen Free
ogee ae ‘Men fon conceit o Pus loteo à
Aria cia ‘ee men
ion hogs
Macia care à
Er
ps
poten ETS
nn teers ie
e ur
a es
Fans E
Genes innen Sore
Fender ju
Hat me
catas State
Perea,
Pain od à
FE Barmen ton
CS AT]
‘Sues cy à
sonen am
nc oo Mea &
Ec A.
Camarena à a a a Eten
ae mama Moss ad — Porno A
sey hoya Pose aleros 0
icp sgn dde o
Eo A
Son erh. ows e à
Monten Sa
Seca
ca
Fs Sted CTO
1 Sat Sous pen Free
ogee ae ‘Men fon conceit o Pus loteo à
Aria cia ‘ee men
ion hogs
Macia care à
Er
ps
poten ETS
nn teers ie
e ur
a es
Fans E
Genes innen Sore
Fender ju
Hat me
catas State
Perea,
Pain od à
FE Barmen ton
CS AT]
‘Sues cy à
sonen am
nc oo Mea &
Ec A.
Camarena à a a a Eten
Tags
Categories
BusinessDownload
Download Slideshow Get the original presentation fileQuick Actions
Statistics
- Views 17,777
- Slides 52
- Favorites 5
- Age 3824 days
Related Slideshows
1
DTI BPI Pivot Small Business - BUSINESS START UP PLAN
MeljunCortes
28 views
1
CATHOLIC EDUCATIONAL Corporate Responsibilities
MeljunCortes
30 views
11
Karin Schaupp – Evocation; lançamento: 2000
alfeuRIO
28 views
10
Pillars of Biblical Oneness in the Book of Acts
JanParon
26 views
31
7-10. STP + Branding and Product & Services Strategies.pptx
itsyash298
27 views
44
Business Legislation PPT - UNIT 1 jimllpkggg
slogeshk98
29 views