ARE MADE IN THE KITCHEN -...
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FAT-BURNER FOOD PLAN
Transcript of ARE MADE IN THE KITCHEN -...
FAT-BURNER FOOD PLAN© 2013 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404
Beachbody, LLC, is the owner of the Power 90, Shakeology, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property.
If you are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com.
P90INS1103 Rev. 05/16/13
HARD BODIES ARE MADE IN THE
KITCHEN
Remember, everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies, dietary restrictions or if you are pregnant or breast feeding, please make sure you consult your medical provider before starting this food plan.
THE DODGY TIER. Not much good about these foods, but in moderation, they shouldn’t be deal-breakers. You may notice how many American staples populate this tier. Maybe that’s part of the reason we’ve become such a chubby nation.
Agave syrup Applesauce (sugar added) Bacon Bagels, refi ned-fl our Beef, ground, less than 80% leanBread, refi ned-fl ourBroths, full-sodium Butter, salted Canadian bacon Coconut milk, cannedDuck, boneless, skinlessFowl, with skin Frozen fruit bar Fruit, dried, sugar added
Ham Jam or marmalade, no sugar added Jerky (beef, pork, or venison) LambLasagna Macaroni and cheese Meat or poultry, any, 85% to 90% leanMeat loaf Nut butter, processed, roasted, or with additives Nuts, salted or roasted
Oatmeal, fl avored and/or instant Pancakes Pasta, refi ned-fl our Pizza (from restaurant) Pretzels Sauce, processed (steak sauce, etc.)Sausage Soup, canned Sports drinks (Tier 2, if playing sports)Tortillas, refi ned-fl ourYogurt, frozen
THE NEWBURG TIER. Named in honor of the heart attack–inducing lobster dish, this tier is fi lled with foods that can make your health—not to mention your diet—take a turn for the worse. Avoid these foods as best as you can.
Alcohol, hard liquorArtifi cial sweeteners (sucralose, aspartame, saccharine, etc.) Baked beans “Breaded” foods Candy Canola oil Cereal, processed, with sugar Chicken, buffalo wings, nuggets, tenders Chips Coffee-house drinks (even the “skinny” ones)Cookies Crackers, refi ned-fl our Creamed veggies Creamer, nondairy Croutons Doughnuts Energy drinks Fish, fried
Flour, refi nedFrench fries Fried anything Graham crackers Gravy Hamburger, fast-food High-fructose corn syrup Hot dogs Hydrogenated fats (and foods that contain them, like processed baked goods)Ice cream (even sugar-free and fat-free) Jell-O® Jellies and jams with added sugar Juice, from concentrate and/or with sugar addedLobster NewburgLunch meat, processed (bologna, salami, etc.)Margarine
Meat or poultry, any below 85% leanMuffi ns Nachos Onion rings, fried, breadedPastries Pies Popcorn, w/salt and butter Pudding Refried beans, w/lard Salad dressing, bottled or commercial SherbetSoft drinks, diet (read the studies) Soft drinks, w/sugar Soybean oil Sugar, refi nedSweet-and-sour sauceSyrup, refi ned
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POWER 90® FAT-BURNER FOOD PLANTABLE OF CONTENTSIntroduction 26 Steps to Transform Your Body 4Daily Fat-Burning Recipes 12Michi’s Ladder 2.0 54
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ON YOUR MARKWant to lose weight more easily than ever before? Still want to be able to eat the foods you love? Tony Horton has created the Power 90® Fat-Burner Food Plan to go along with your Power 90 workouts. There’s nothing fancy or complicated about this plan. You don’t need to write down and track what you eat, or count calories, or watch carbs. All you have to do is choose your meals from the recipes included, enjoy, and voilà! A thinner, fi tter you.
GET SETOn the pages that follow, Tony shares with you some of his favorite meal choices and gives you recipes for eight breakfasts, eight lunches, eight dinners, and 16 snacks. They’re on color-coded pages. All you have to do is fi gure out how many calories you need each day, then choose one breakfast (Blue), one lunch (Green), one dinner (Yellow), and a few snacks (Red) to meet those needs. You simply can’t go wrong. It’s a mistake-proof plan. The meals are easy and balanced; they consist mainly of raw and simply cooked foods—oh, and did we mention that they’re delicious?
Essentially, that’s all you need to know. So if you feel ready, use the Power 90 Super-Simple Calorie Calculator on page 5, then skip right to the recipes. However, if you really want to fi ne-tune the Fat-Burner Food Plan for maximum results, or learn what to eat and drink beyond the plan, check out Tony’s 6 Steps to Transform Your Body that follow.
And if you’re not completely in love with all the ingredients in these fat-burning recipes, check out Michi’s Ladder 2.0 on page 54 for a list of alternate food choices longer than you can stretch a sculpting band at.
Sound like a plan? Ready to change your life for the better? Great! Let’s . . .
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6 STEPS TO TRANSFORM YOUR BODYWhat you eat is only a small part of good nutrition. Equally important is how you eat. To help you get the most out of the Fat-Burner Food Plan—and to keep you eating right for the rest of your life—Tony has provided these 6 steps.
1 Eat less than you burn.
2 Stick to a schedule.
3 Hydrate and cleanse your body by drinking water.
4 Pay attention to everything you eat.
5 Control your portions.
6 Don’t undereat.
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1 EAT LESS THAN YOU BURN.This is what we call the Classic Calorie Equation. Your daily exercise routine will increase the amount of calories you burn each day. If you also make sure you eat fewer calories than you burn, poof!—you burn excess stored fat. To do that, you’ll need to know about how many calories you burn in the first place. Here’s how to do that.
The Power 90 Super-Simple Calorie Calculator
STEP ONE:
Figure out how many calories your body uses each day. If you’re sedentary, multiply your current weight by 11. That’s how many calories you need to eat each day to maintain your current weight. If you’re moderately active, multiply your weight by 12. If you have a highly active job, multiply your weight by 13.
These calculations take into account the fact that you’re doing Power 90, so when we say “sedentary,” we mean sedentary beyond your daily workout.
SEDENTARY LIFESTYLE (desk job): (Current weight in pounds) x 11 = (Maintenance Calories)
MODERATELY ACTIVE LIFESTYLE (server in a restaurant): (Current weight in pounds) x 12 = (Maintenance Calories)
HIGHLY ACTIVE LIFESTYLE (construction worker): (Current weight in pounds) x 13 = (Maintenance Calories)
Round that number down to the nearest 100 for simplicity’s sake, and that’s approximately what you burn each day. Just make sure you don’t go any lower than 1,200 calories per day. (See Step 6, DON’T UNDEREAT.)
EXAMPLE
Let’s say you weigh 145 pounds. If you’re sedentary: 145 x 11 = 1,595 calories to maintain current weight
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STEP TWO:
Create a caloric defi cit. You can do this by subtracting 500 calories or so from your Maintenance Calories total.
EXAMPLE: Herb is your typical desk jockey. He long ago gave up his sport of choice—synchronized swimming—for his career and his family. In so doing, he’s blobbed up to 230 pounds and gained a paunch you could serve a three-course meal on. He’s ready for a change.
He’s sedentary, so let’s multiply that 230 pounds by 11 for 2,530 calories. Round that down to 2,500. That’s probably what Herb burns in a day. Now let’s give him a 500-calorie defi cit. That’s 2,000 calories. This is what Herb needs to eat to lose weight in a steady, healthy fashion with Power 90.
Equipped with that number, all Herb needs to do is pick three meals each day from the Fat-Burner Food Plan—that’ll get him to 1,200 calories—and eat a few extra snacks from the snack list (or the top two tiers of Michi’s Ladder 2.0) to make up the difference.
As mentioned in the prior paragraph, the plan, without snacks, baselines at 1,200 calories per day, which is as low as you’ll want to go with a caloric defi cit. Any lower and you’d be putting your body under much too much stress, which can result in anything from “starvation mode” (see Step 6) to excessive catabolism (the breaking down of muscle, in addition to fat, for energy).
CALORIE-BOOSTING TIP: If you’re having a tough time meeting your caloric needs with snacks, you can always double the size of a breakfast or lunch. After all, who doesn’t love a double breakfast?
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2 STICK TO A SCHEDULE.To succeed, it’s important to follow a consistent eating schedule. Consistency will actually help give you a profound sense of control over your world, and will assure two things:
1. You won’t get over-hungry, and thus overeat at your next meal, and
2. You’ll encourage an increase in your metabolism (that’s the Holy Grail!)
Try to eat every 3 to 4 hours while you’re awake, stopping about 3 hours before you go to bed.
SCHEDULE
Breakfast within an hour of waking up (7 AM)Snack 2 to 3 hours after breakfast (9 to 10 AM)Lunch 2 to 3 hours after snack (12 to 1 PM)Snack 2 to 3 hours after lunch (3 to 4 PM)Dinner finished at least 3 hours before bed (7 to 8 PM)
You don’t need to eat the snacks, especially if your calorie needs are low. However, we strongly suggest you stick to at least the three meals a day, especially breakfast. It’ll give you a nutritional foundation for the day.
Also, try to avoid eating 3 hours before working out. Digestion and exercise compete for blood flow, so when you try to do both at once, you do neither well. (If you happen to exercise first thing in the morning, do that first and eat immediately after.)
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3 HYDRATE AND CLEANSE YOUR BODY BY DRINKING WATER.
Take your body weight in pounds and divide by two. That number is how many ounces of water you should drink every day.
This is the step people seem to take for granted. But in conjunction with improved food intake and exercise, hydration is the catalyst to flushing out the bad stuff and keeping your body healthy. Given we’re 70% water, keeping the tank full is crucial to keeping all your body’s vital systems working. It also helps you feel full during the day. A balanced eating schedule with lots of water is a very manageable routine.
4 PAY ATTENTION TO EVERYTHING YOU EAT.
What you eat has a direct effect on everything from the way your body works to your mood to the amount of fat your body burns or stores. For long-term weight management (and health), we suggest that you pay attention to everything you eat and use the eyeball method of controlling portion size. (See also Step 5, “Control Your Portions.”) Balancing the type of foods you’re eating is also important.
When you’re not using the recipes provided, we recommend Michi’s Ladder 2.0 (see the back of this guide) to guide your food choices throughout the day. The closer you are to the top, the better the results you’ll get. It’s a direct relationship that cannot be overemphasized. No matter how much you work out, if you don’t make smarter food choices, you won’t see that layer of padding around your waist or thighs go away. On the other hand, if you give yourself 3 solid weeks of eating at the top of Michi’s Ladder, the results will startle you.
Every meal should be conservative in portion size, and have a fairly even ratio of carbs, proteins, and fats.
BEACHBODY® RULES FOR CHOOSING FOODS
• Use fresh vegetables to replace processed foods and you’ll lose weight.
• When looking at a plate of food you suspect is junky and nutrient-poor (pizza or burgers, for example), eat half the helping you would normally eat.
• Choose low-density, high-fiber foods whenever possible.
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PROTEINS:
• Choose lean protein sources (fi sh, skinless chicken, tofu) vs. fatty meats.
• Broil, grill, or bake—never fry!• Avoid cream sauces and gravies.• If you don’t eat meat, substitute tempeh, tofu, low-fat dairy
products, and legumes.
VEGETABLES:
• Eat lots of salads —they’re great for you! But see “Control Your Portions” on page 11 for advice about dressings.
• Side portions of veggies should be steamed or raw. Prepared this way, veggies have so few calories that you can pretty much eat them ’til you’re full. A plateful of raw veggies has about 100 calories. Indulge!
• Avoid butter or cream-based sauces on veggies. Lemon juice, soy sauce, and mustard are good ways to add fl avor without adding fat calories.
BREADS, PASTAS, RICE, AND FRUITS:
• Be sure to eat whole grains and brown rice instead of refi ned grains and white rice. The fi ber will slow sugar absorption so your body can better handle the carbs and not just store them as fat.
• Always choose whole fruits instead of juice.
FATS:
• Avoid trans fats in processed foods. Learn to read labels.• Avocados, raw nuts, fl axseeds, and olive oil are great ways to
get your essential fatty acids—just keep portions very small.• Fat is extremely dense and has more than twice the calories
per gram of protein or carbs.
BEVERAGES:
• A glass of water 30 minutes before a meal will curb your hunger.
• Avoid soda and hard alcohol, as they are very calorie-dense. • Limit diet sodas, as they are fi lled with questionable chemicals.• Coffee and tea are fi ne in moderation; just don’t add
cream or sugar.
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DESSERT . . . AH, WONDERFUL, GLORIOUS DESSERT!
When you’re confronted with the dessert tray, remember the goal: We want to get your body chiseled as quickly as possible. Now slowly step away from the chocolate cake.If you MUST have dessert on your birthday or at a social gathering where it’s irresistible, be smart—less is more. Take about a third of what you would normally reach for. That means if you’re going to have a piece of pumpkin pie, have a sliver of a sliver, not a slice.
You can also satisfy your sweet tooth by drinking Shakeology®. It helps decrease sugar cravings, so it’s doubly good for you!
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5 CONTROL YOUR PORTIONS.The basic portion-control rule is this: Don’t eat until you’re full; eat until you’re not hungry.
In restaurant terms, you should generally eat half of what the chef serves you. For example, an adequate amount for the protein portion—like chicken, tuna, or lean ground beef—of any given meal is 3 ounces, which is about the size of your palm.
You don’t need to be quite so stringent with salads or steamed vegetables; you can pretty much eat all you want, but have veggies plain or with a little olive oil or lemon juice, and limit dressings on salads. On a large salad, use just enough dressing so you can taste it; one or two tablespoons should do the trick.
6 DON’T UNDEREAT.Our genes haven’t changed much since the caveman days—but our dietary habits have. Although the Classic Calorie Equation we discussed way back in Step 1 usually works, sometimes it misfires.
While we now live in an era of seemingly unlimited resources, our metabolisms still operate on the “feast or famine” principle. In other words, if you’re not getting enough to eat, your body can batten down the hatches and slow down your metabolism, as if to help you survive the tough times. So if you’re on a severe calorie restriction for too long, the body can sometimes cling to its emergency fuel supply—aka body fat. We call this “starvation mode.”
And when you lowball calories, you tend to lowball important nutrients. This can further stall your results, inhibit recovery, and lead to all kinds of issues, including illness and injury.
So when you limit calorie intake, don’t restrict it so much that you work against your body. That’s why we advocate that you consume at least 1,200 calories a day. (That’s still not a lot of calories, by the way.) If you are operating on a large calorie deficit and your weight loss has stalled, your body could be in starvation mode. Try bumping up your calorie intake by a couple hundred calories to lessen the deficit. Odds are the fat-burning will resume!
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DAILY FAT-BURNING RECIPES
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We’ve already gone through how to use these recipes, like, two times, but in case you missed that, here’s a quick rundown.
1 Figure out how many calories you need using the Power 90 Super-Simple Calorie Calculator on page XX.
2 Choose a breakfast, lunch, and dinner from the following recipes. That’ll give you 1,200 calories.
3 If you need more calories, pick snacks from the Snack section or foods from the fi rst two tiers of Michi’s Ladder on page XX.
4 If you need even more calories, double up breakfast or lunch.
5 Enjoy!
We’ve already gone through how to use these recipes, like, two times, but in case you missed that, here’s a quick rundown.
1 Figure out how many calories you need using the Power 90 Super-Simple Calorie Calculator on page 5.
2 Choose a breakfast, lunch, and dinner from the following recipes. That’ll give you 1,200 calories.
3 If you need more calories, pick snacks from the Snack section or foods from the fi rst two tiers of Michi’s Ladder 2.0 on pages 55–56.
4 If you need even more calories, double up breakfast or lunch.
5 Enjoy!
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BREAKFAST 400 CALORIES
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Nutritional Information (per serving):Calories ....................407 Total Fat ...................... 17 gSaturated Fat ................ 1 gCholesterol ................... 4 mgSodium .....................487 mgCarbohydrate ..............84 gFiber ........................... 42 gSugar .......................... 19 gProtein ........................ 21 g
POWER CEREALMakes 1 serving 1
1½ cups high-fi ber cereal (low sugar)1 cup nonfat milk 3 medium strawberries, cut in half3 Tbsp. chopped raw walnuts2 tsp. raisins
1. Place cereal, milk, strawberries, walnuts, and raisins in a medium bowl. Enjoy!
BREAKFAST
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2⁄3 cup buckwheat fl our½ cup old-fashioned rolled oats 1½ tsp. baking powder1 dash sea salt1 cup nonfat milk4 tsp. saffl ower oil, divided use4 tsp. pure maple syrup (or raw honey)1 large egg, lightly beaten1 cup fresh mixed berries 2 cups low-fat cottage cheese
Nutritional Information(per serving), including berries and cottage cheese: Calories: ...................395 Total Fat ...................... 11 gSaturated Fat ................ 2 gCholesterol .................69 mgSodium ..................... 767 mgCarbohydrate ..............46 gFiber ............................. 7 gSugar .......................... 21 gProtein ........................ 29 g
1. Combine fl our, oats, baking powder, and salt in a large bowl.
2. Add milk, 3 tsp. oil, maple syrup, and egg; mix well. Let stand for 15 minutes.
3. Heat ½ tsp. oil in large skillet over medium heat. Spoon about ¼ cup batter into skillet for each pancake; cook for 1 to 2 minutes, or until bubbles form on top. Flip with spatula and cook for 30 seconds.
4. Add remaining ½ tsp. oil and repeat with remaining batter.
5. Garnish each serving with 1⁄3 cup berries and serve each with 2⁄3 cup cottage cheese on the side.
POWER PANCAKES Makes 3 servings, 3 to 4 small pancakes each2
BREAKFAST
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Nutritional Information (per serving), including milk: Calories ....................397Total Fat ...................... 15 gSaturated Fat ................ 3 gCholesterol ................. 11 mgSodium ..................... 186 mgCarbohydrate ..............45 gFiber ............................. 6 gSugar .......................... 25 gProtein ........................ 24 g
BREAKFAST ENERGY BARSMakes 9 servings 3
BREAKFAST
4 scoops Chocolate Shakeology2 cups old-fashioned rolled oats½ cup chopped raw walnuts (or almonds)¼ cup unsweetened shredded coconut½ cup raisins (or sulfi te-free chopped apricots)10 cups nonfat milk (or unsweetened almond milk), divided use ½ cup all-natural smooth almond butter
1. Combine Shakeology, oats, walnuts, coconut, and raisins in a large mixing bowl; mix well.
2. Add 1 cup milk and almond butter; mix well with clean hands.
3. Press mixture into 8 x 8-inch baking pan; cover and refrigerate for at least 3 hours.
4. Cut into 9 bars; serve each bar with 1 cup remaining nonfat milk.
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2 cups water2 large eggs1 tsp. white vinegar1 slice whole-grain bread, toasted1 Tbsp. all-natural almond butter1 medium apple, sliced
Nutritional Information(per serving), including almond butter and apple: Calories .................... 416Total Fat ...................... 20 gSaturated Fat ................ 4 gCholesterol ............... 372 mgSodium .....................234 mgCarbohydrate ..............44 gFiber ........................... 10 gSugar .......................... 21 gProtein ........................ 21 g
1. Place water in medium saucepan and bring to a boil over medium-high heat. Add vinegar; reduce heat to maintain a gentle boil.
2. Break eggs into a small bowl. Hold bowl close to the water’s surface and slip the eggs, one by one, into the water. Cook for about 5 minutes, or until whites are completely set and yolks begin to thicken. Gently lift eggs out of water with a slotted spoon.
3. Serve with toast spread with almond butter and apple slices on the side.
POACHED EGGS AND TOAST Makes 1 serving4
BREAKFAST
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Nutritional Information (per serving):Calories ....................404Total Fat ...................... 13 gSaturated Fat ................ 2 gCholesterol ................. 35 mgSodium ..................... 310 mgCarbohydrate .............. 51 gFiber ............................. 8 gSugar .......................... 15 gProtein ........................ 28 g
POWER SPICED OATMEALMakes 1 serving 5
1¼ cups waterSea salt (to taste; optional)½ cup old-fashioned rolled oats1 scoop Beachbody Whey Protein Powder, Vanilla fl avor (or equivalent)2 Tbsp. raw sunfl ower seeds2 Tbsp. raisins½ tsp. ground cinnamon¼ tsp. ground nutmeg
1. Bring water to a boil in medium saucepan over medium heat. Add salt (if desired) and oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat.
2. Add Whey Protein Powder; mix well.
3. Top with sunfl ower seeds, raisins, cinnamon, and nutmeg.
TIPS: 1 scoop of Whey Protein Powder is approximately 2 heaping Tbsp. If oatmeal gets too thick after mixing in Whey Protein Powder, feel free to add 1 Tbsp. hot water or nonfat milk.
BREAKFAST
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Nutritional Information (per serving), including toast and pear: Calories ....................394Total Fat ...................... 16 gSaturated Fat ................ 5 gCholesterol ............... 193 mgSodium .....................348 mgCarbohydrate ..............45 gFiber ........................... 10 gSugar .......................... 19 gProtein ........................ 22 g
SPINACH AND GOAT CHEESE OMELETMakes 1 serving 6
1 large egg2 large egg whites (¼ cup) 1½ tsp. extra-virgin olive oil1 cup fresh baby spinach2 Tbsp. crumbled goat cheese (½ oz.)1 slice whole wheat bread (or ½ whole-grain English muffi n), toasted 1 medium pear, sliced
1. Combine egg and egg whites in a small bowl; mix well.
2. Heat oil in medium nonstick skillet over medium-low heat. Add eggs; cook. Do not stir. As eggs set, lift edges, letting uncooked portion fl ow underneath.
3. Top with spinach and cheese. Gently fold in half.
4. Serve with toast and sliced pear on the side.
BREAKFAST
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1 cup nonfat plain Greek yogurt1 scoop Chocolate Shakeology4 tsp. slivered raw almonds1 Tbsp. shredded coconut½ medium peach, cubed1⁄8 medium kiwifruit, sliced
Nutritional Information(per serving):Calories ....................401Total Fat ...................... 10 gSaturated Fat ................ 4 gCholesterol ................. 15 mgSodium .....................228 mgCarbohydrate ..............38 gFiber ............................. 9 gSugar .......................... 23 gProtein ........................43 g
1. Combine yogurt and Shakeology; mix until well combined.
2. Garnish with almonds, coconut, peach, and kiwifruit.
CHOCO-FRUITY YOGURT Makes 1 serving7
BREAKFAST
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Nutritional Information (per serving), including cottage cheese: Calories ....................404Total Fat ...................... 20 gSaturated Fat ................ 2 gCholesterol ................... 5 mgSodium .....................550 mgCarbohydrate .............. 37 gFiber ............................. 9 gSugar .......................... 16 gProtein ........................ 26 g
FAST BREAKFASTMakes 1 serving 8
1 slice whole-grain bread, toasted2 Tbsp. all-natural almond butter½ medium apple, thinly sliced½ cup low-fat cottage cheese
1. Spread toast with almond butter. Top with apple slices.
2. Serve with cottage cheese on the side.
BREAKFAST
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LUNCH 400 CALORIES
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Nutritional Information (per serving), including grapes: Calories ....................384Total Fat ...................... 13 gSaturated Fat ................ 5 gCholesterol ............... 374 mgSodium ..................1,060 mgCarbohydrate .............. 41 gFiber ............................. 5 gSugar .......................... 17 gProtein ........................ 25 g
EGG SALAD WRAPMakes 1 serving 1
2 large hard-boiled eggs, chopped¼ cup low-fat cottage cheese ¼ medium red bell pepper, chopped1 tsp. Dijon mustardSea salt and ground black pepper (to taste; optional) 1 (8-inch) whole wheat tortilla (about 130 calories)¼ cup alfalfa sprouts½ cup grapes
1. Combine eggs, cottage cheese, bell pepper, and mustard in a medium bowl; mix well.
2. Season with salt and pepper if desired.
3. Place tortilla on a serving plate.
4. Top with alfalfa sprouts and egg mixture; roll.
5. Serve with grapes on the side.
LUNCH
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Nutritional Information (per serving): Calories .................... 410Total Fat ...................... 20 gSaturated Fat ................ 4 gCholesterol ............... 190 mgSodium .....................434 mgCarbohydrate .............. 16 gFiber ............................. 7 gSugar ............................ 6 gProtein ........................44 g
ROTISSERIE CHICKEN SALADMakes 1 serving 2
2 cups chopped romaine lettuce1 cup fresh spinach, cut into bite-sized pieces1⁄3 medium cucumber, sliced1⁄3 medium tomato, sliced¼ medium carrot, shredded1 cup sliced mushrooms¼ medium avocado, cubed4 oz. rotisserie-cooked chicken breast, sliced ½ hard-boiled large egg, sliced Sea salt and ground black pepper (to taste; optional)1½ tsp. extra-virgin olive oil2 Tbsp. fresh lemon juice1 Tbsp. red wine vinegar
1. Combine lettuce, spinach, cucumber, tomato, carrot, mushrooms, avocado, chicken, and egg in a large bowl. Season with salt and pepper if desired.
2. Drizzle with oil, lemon juice, and vinegar; toss gently to blend.
VARIATIONS: Other protein options include canned wild-caught salmon, cooked lentils, canned beans, and sliced nitrite-free turkey.
28 LUNCH
1 veggie burger patty ¼ medium ripe avocado, mashed¼ tsp. fresh lime juice2 Tbsp. fresh salsa 1 whole-grain English muffi n, toasted ½ medium apple
Nutritional Information(per serving), including apple: Calories ....................403 Total Fat ...................... 13 gSaturated Fat ................ 2 gCholesterol ................... 4 mgSodium .....................704 mgCarbohydrate ..............54 gFiber ........................... 10 gSugar .......................... 12 gProtein ........................ 18 g
1. Preheat grill or broiler to high.
2. Grill or broil burger for 3 to 4 minutes on each side, or to desired doneness.
3. While burger cooks, place avocado and lime juice in a small mixing bowl; mix well.
4. Place burger on half of muffi n; top with avocado mixture, salsa, and other half of muffi n.
5. Serve with apple on the side.
VEGGIE DELIGHT Makes 1 serving3
29LUNCH
Nutritional Information (per serving), including berries: Calories ....................386Total Fat ........................ 8 gSaturated Fat ................ 3 gCholesterol ................. 19 mgSodium .....................783 mgCarbohydrate ..............68 gFiber ........................... 12 gSugar .......................... 21 gProtein ........................ 17 g
POWER PITA PIZZA Makes 1 serving 4
1 (6½-inch) whole wheat pita¼ cup all-natural marinara sauce¼ cup shredded part-skim mozzarella cheese (1 oz.)¼ cup sliced mushrooms1⁄3 medium onion, sliced 1½ cups fresh mixed berries
1. Preheat oven to 350° F.
2. Place pita on a baking sheet.
3. Spread marinara sauce on pita; top with cheese, mushrooms, and onion.
4. Bake for 5 to 7 minutes, or until cheese is melted.
5. Serve with berries on the side.
30 LUNCH
CURRIED PUMPKIN SOUP 2 tsp. extra-virgin olive oil 2 cloves garlic, chopped 1½ tsp. curry powder 1 dash sea salt 3 cups low-sodium vegetable broth
(or chicken broth) 1 (15-oz.) can 100% pure pumpkin 1 cup nonfat milk 4 fresh parsley sprigs, chopped 4 Tbsp. chopped red onion Hot pepper sauce (like Tabasco®)
(to taste; optional)
Nutritional Information(per serving), including soup and salad: Calories .................... 413Total Fat ...................... 26 gSaturated Fat ................ 4 gCholesterol ................... 1 mgSodium .....................662 mgCarbohydrate ..............34 gFiber ........................... 12 gSugar .......................... 15 gProtein ........................ 19 g
1. Heat oil in large saucepan over medium-low heat. Add garlic; cook, stirring frequently, for 2 minutes, or until slightly golden and tender. Stir in curry powder and salt; cook for 1 minute.
2. Add broth and pumpkin. Bring to a boil. Reduce heat to low; cook, stirring occasionally, for 15 minutes.
3. Add milk; cook for 1 minute, or until heated through.
4. Sprinkle each serving with 1 tsp. parsley, 1 Tbsp. onion, and hot sauce (if desired) before serving.
CHOPPED SALAD 2 cups chopped romaine lettuce ½ medium tomato, chopped ½ medium cucumber, chopped ¼ medium red onion, chopped 2 hard-boiled egg whites, chopped ¼ medium avocado, chopped 1 Tbsp. apple cider vinegar 1 Tbsp. fresh lemon juice 1 Tbsp. extra-virgin olive oil
1. Combine lettuce, tomato, cucumber, onion, egg whites, and avocado in a medium bowl.
2. Drizzle with vinegar, lemon juice, and oil; toss gently to blend.
CURRIED PUMPKIN SOUP AND CHOPPED SALAD Makes 5 servings soup, 1 serving salad5
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32 LUNCH
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Nutritional Information (per serving): Calories ....................388Total Fat ...................... 12 gSaturated Fat ................ 5 gCholesterol ................. 13 mgSodium .....................462 mgCarbohydrate .............. 55 gFiber ............................. 8 gSugar ............................ 6 gProtein ........................ 17 g
WHOLE WHEAT PASTA WITH VEGETABLES AND GOAT CHEESEMakes 1 serving 6
2 oz. dry whole wheat pasta (about ½ cup)1 tsp. olive oil1 clove garlic, fi nely chopped1 cup broccoli fl orets1 medium carrot, chopped4 medium asparagus spears, chopped 1 pinch sea salt¼ cup crumbled goat cheese (1 oz.)
1. Bring large pot of water to boil for pasta.
2. When water boils, cook pasta according to package directions; drain. Set aside.
3. Heat oil in large skillet over medium-low heat. Add garlic, broccoli, carrot, and asparagus; cook, stirring frequently, for 5 to 7 minutes, or until vegetables are tender-crisp.
4. Season with salt.
5. Place cooked pasta on a serving plate. Top with vegetables and cheese.
LUNCH
34 LUNCH
1 (6-oz.) can solid white tuna, packed in water, drained 1⁄4 cup drained canned white beans ½ medium green bell pepper, chopped½ medium yellow bell pepper, chopped1 green onion, chopped6 fresh parsley sprigs, chopped1 dash ground white pepper1 Tbsp. fresh lemon juice 1 tsp. fi nely chopped lemon peel1 cup arugula 1 tsp. extra-virgin olive oil
Nutritional Information(per serving):Calories .................... 410Total Fat ........................ 8 gSaturated Fat ................ 1 gCholesterol .................56 mgSodium .....................586 mgCarbohydrate ..............40 gFiber ........................... 11 gSugar ............................ 6 gProtein ........................ 47 g
1. Combine tuna, beans, bell peppers, green onion, parsley, pepper, lemon juice, and lemon peel in a medium bowl; mix well.
2. Place arugula on a serving platter.
3. Top with tuna mixture; drizzle with oil.
WHITE BEAN AND TUNA SALAD Makes 1 serving7
35LUNCH
Nutritional Information (per serving): Calories ....................385Total Fat ...................... 15 gSaturated Fat ................ 3 gCholesterol ................. 76 mgSodium .....................756 mgCarbohydrate .............. 31 gFiber ............................. 7 gSugar ............................ 5 gProtein ........................33 g
CHICKEN WRAP WITH SPICY PEANUT SAUCEMakes 1 serving 8
2 tsp. all-natural smooth peanut butter1 tsp. apple cider vinegar½ tsp. reduced-sodium tamari soy sauce½ tsp. hot pepper sauce (like Tabasco)1 (8-inch) whole wheat tortilla
(about 130 calories)2 leaves romaine lettuce, chopped1⁄8 medium avocado, sliced¼ medium tomato, chopped¼ medium red onion, chopped3 oz. grilled chicken breast, sliced6 fresh cilantro sprigs, chopped
1. Combine peanut butter, vinegar, soy sauce, and hot sauce in a small bowl; mix well. Set aside.
2. Top tortilla with lettuce, avocado, tomato, onion, chicken, and cilantro. Drizzle with sauce. Wrap and enjoy.
36
DINNER 400 CALORIES
37
Nutritional Information (per serving):Calories ....................401Total Fat ...................... 14 gSaturated Fat ................ 2 gCholesterol ................. 47 mgSodium .....................557 mgCarbohydrate ..............46 gFiber ............................. 7 gSugar ............................ 8 gProtein ........................ 24 g
SALMON NI OISE SALADMakes 1 serving 1
1 (3-oz.) raw wild-caught salmon fi llet3 cups mixed salad greens 1 cup green beans, steamed 1 medium red potato, boiled, cut
in ½-inch cubes4 whole black olives 2 Tbsp. fresh lemon juice1 tsp. extra-virgin olive oilSea salt and ground black pepper (to taste; optional)
1. Preheat broiler to high.
2. Broil salmon for 5 to 7 minutes on each side, or until fi sh fl akes easily when tested with a fork.
3. Place greens on a serving plate.
4. Top with green beans, potato, olives, and salmon.
5. Drizzle with lemon juice and oil.
6. Season with salt and pepper if desired.
DINNER
38 DINNER38 DINNER
39DINNER
Nutritional Information (per serving), including rice:Calories .................... 410Total Fat ...................... 12 gSaturated Fat ................ 3 gCholesterol .................95 mgSodium .....................256 mgCarbohydrate ..............34 gFiber ............................. 4 gSugar ............................ 1 gProtein ........................38 g
SESAME CHICKEN AND GREEN BEAN STIR-FRYMakes 1 serving 2
½ tsp. olive oil4 oz. roasted chicken breast, boneless, skinless, cut into bite-sized pieces ½ cup green beans, steamed1 tsp. reduced-sodium soy sauce½ tsp. sesame seeds 2⁄3 cup cooked brown rice, hot
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add chicken, green beans, and soy sauce; cook, stirring frequently, for 2 minutes, or until heated through.
3. Sprinkle with sesame seeds; toss gently to blend.
4. Serve over brown rice.
TIP: 1 cup uncooked brown rice generally yields 3 cups cooked brown rice. As a convenience, you can cook up a bunch in advance, store it in the refrigerator, and use it for up to 4 days.
40 DINNER
½ cup all-natural tomato sauce¼ tsp. dried oregano leaves¼ tsp. garlic powder 6 oz. raw chicken breast, boneless, skinless Nonstick cooking spray ¼ cup shredded part-skim mozzarella cheese (1 oz.)2 Tbsp. grated Parmesan cheese3 cups fresh spinach, steamed
Nutritional Information(per serving), including spinach:Calories ....................393Total Fat ...................... 14 gSaturated Fat ................ 6 gCholesterol ............... 135 mgSodium .....................658 mgCarbohydrate .............. 14 gFiber ............................. 4 gSugar ............................ 6 gProtein ........................53 g
1. Preheat oven to 400° F.
2. Combine tomato sauce, oregano, and garlic powder in a small bowl.
3. Place chicken breast in baking pan lightly coated with spray; top with tomato sauce mixture, mozzarella, and Parmesan cheese.
4. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle and cheese is bubbly.
5. Serve with spinach on the side.
HEALTHY CHICKEN PARMESAN Makes 1 serving3
41DINNER
Nutritional Information(per serving):Calories ....................406Total Fat ........................ 8 gSaturated Fat ................ 1 gCholesterol ................... 0 mgSodium .....................693 mgCarbohydrate ..............66 gFiber ........................... 13 gSugar ............................ 6 gProtein ........................ 22 g
WARM QUINOA-LENTIL SALADMakes 1 serving 4
½ tsp. extra-virgin olive oil½ medium carrot, chopped½ medium celery stalk, chopped¼ medium onion, chopped ¼ medium red bell pepper, chopped1 dash ground cumin ¼ cup dry quinoa, rinsed ¼ cup dry lentils 1 cup low-sodium vegetable broth (or chicken broth)¼ tsp. sea salt1½ tsp. fresh lemon juice6 fresh parsley sprigs, fi nely chopped
1. Heat oil in medium saucepan over medium-low heat. Add carrot, celery, onion, bell pepper, and cumin; cook, stirring frequently, for 5 minutes, or until tender.
2. Add quinoa, lentils, broth, salt, and lemon juice; bring to a boil.
3. Reduce heat to maintain a gentle boil; cook, covered, for 15 to 20 minutes, or until liquid has evaporated and lentils are tender.
4. Fluff with a fork; garnish with parsley and serve.
42 DINNER
1 (6-oz.) raw cod fi llet (or other white fi sh)1½ tsp. olive oil 2 tsp. fresh lemon juiceSea salt and ground black pepper (to taste; optional)2 Tbsp. chopped fresh herbs (like oregano, thyme, or marjoram)¼ cup pico de gallo (fresh tomato salsa)¾ cup cooked brown rice, hot
Nutritional Information(per serving),including rice:Calories ....................386Total Fat ........................ 9 gSaturated Fat ................ 1 gCholesterol ................. 73 mgSodium .....................638 mgCarbohydrate .............. 37 gFiber ............................. 3 gSugar ............................ 3 gProtein ........................34 g
1. Preheat grill or broiler to high.
2. Brush cod with oil; season with lemon juice, salt (if desired), pepper (if desired), and herbs.
3. Grill or broil for about 5 minutes on each side, or until fi sh fl akes easily when tested with a fork.
4. Place cod on a serving plate; top with salsa.
5. Serve cod with rice on the side.
TIP: 1 cup uncooked brown rice generally yields 3 cups cooked brown rice. As a convenience, you can cook some up in advance, store it in the refrigerator, and use it for up to 4 days.
LEAN AND MEAN Makes 1 serving5
43DINNER 43DINNER
4444
45
Nutritional Information (per serving):Calories ....................395Total Fat ...................... 10 gSaturated Fat ................ 1 gCholesterol ................... 0 mg Sodium ..................... 251 mgCarbohydrate .............. 55 gFiber ........................... 15 gSugar ............................ 8 gProtein ........................ 21 g
BLACK BEAN SOUPMakes 4 servings 6
DINNER
2 Tbsp. extra-virgin olive oil 1 medium onion, chopped2 cloves garlic, fi nely chopped2 tsp. chili powder½ tsp. ground cumin3 cups low-sodium vegetable broth2 (15½-oz. each) cans black beans (no added salt), rinsed, drained 1 (14½-oz.) can diced tomatoes in juice (no added salt) 1 cup corn kernels, fresh or frozen4 Tbsp. nonfat plain yogurt4 Tbsp. pico de gallo (fresh tomato salsa)Fresh cilantro sprigs, (for garnish; optional)
1. Heat oil in large saucepan over medium-low heat.
2. Add onion, garlic, chili powder, and cumin; cook, stirring frequently, for 3 to 5 minutes, or until onion is tender.
3. Add broth, black beans, tomatoes (with juice), and corn; bring to a boil.
4. Reduce heat to maintain a gentle boil; cook, covered, for 5 to 8 minutes, or until slightly thickened and heated through.
5. Garnish each serving with 1 Tbsp. yogurt, 1 Tbsp. pico de gallo, and cilantro (if desired).
TIP: For a thicker and creamier soup, follow steps 1 to 3 above. Cool soup in refrigerator for 30 to 60 minutes. Place half of soup in blender or food processor, cover with lid and a kitchen towel, and blend. Return to saucepan with remaining soup; heat.
46 DINNER
2 tsp. apple cider vinegar1 tsp. olive oil1 tsp. pure maple syrup1 thin slice fresh ginger, peeled, fi nely chopped ½ clove garlic, fi nely chopped¼ tsp. ground allspice1 pinch sea salt1 pinch cayenne pepper1 (6-oz.) raw chicken breast, boneless, skinless 7 medium asparagus spears1 medium sweet potato, peeled, cut into ¼-inch slices
Nutritional Information(per serving),including rice:Calories ....................383 Total Fat ........................ 9 gSaturated Fat ................ 2 gCholesterol ............... 109 mgSodium .....................385 mgCarbohydrate ..............34 gFiber ............................. 6 gSugar .......................... 14 gProtein ........................ 41 g
1. Preheat grill or broiler to high.
2. Combine vinegar, oil, maple syrup, ginger, garlic, allspice, salt, and cayenne pepper in a small bowl; whisk to blend.
3. Brush both sides of chicken breast with vinegar mixture.
4. Grill or broil chicken for 6 to 8 minutes on each side, or until cooked through and no longer pink in the middle. Set aside.
5. Grill or broil asparagus and sweet potato, turning occasionally, for 5 to 6 minutes, or until tender. Cut sweet potato slices into sticks if desired.
6. Place chicken on a large serving plate. Serve with asparagus and sweet potato on the side.
TIP: If you have room, you can grill the chicken, asparagus, and sweet potato at the same time.
CARIBBEAN CHICKEN Makes 1 serving7
47DINNER
48 DINNER48 DINNER
49DINNER
Nutritional Information (per serving), including asparagus and rice:Calories ....................401Total Fat ...................... 11 gSaturated Fat ................ 2 gCholesterol ............... 173 mg Sodium .....................531 mgCarbohydrate ..............48 gFiber ............................. 6 gSugar ............................ 7 gProtein ........................ 32 g
MEDITERRANEAN SHRIMP KEBABSMakes 1 serving 8
1 Tbsp. fresh lime juice1½ tsp. olive oil¼ tsp. dried dill4 raw medium shrimp, peeled, cleaned (1 oz. each)4 cherry tomatoes (or grape tomatoes)4 medium white mushrooms (or brown mushrooms)5 medium asparagus spears¾ cup cooked brown rice (or quinoa), hot
1. Preheat grill or broiler to high.
2. Combine lime juice, oil, and dill in a small bowl; mix well.
3. To make two kebabs, spear two shrimp, two tomatoes, and two mushrooms on each skewer, alternating order of ingredients. (If using wood skewers, soak in water fi rst to avoid burning.)
4. Brush kebabs with lime juice mixture. Place kebabs and asparagus on heated grill. Turn every 2 minutes, until shrimp is opaque and fi rm and vegetables are tender. Remove from heat.
5. Serve kebabs and asparagus over rice.
5050
100-CALORIE SNACKS
Yogurt and Melon – ½ cup nonfat plain yogurt with ½ cup melon cubes (or melon balls) and 1 tsp. raw honey.
Rice Cake with Turkey and Cheese – 1 multigrain rice cake topped with 1 oz. deli-sliced low-sodium, nitrite-free turkey breast, and ½ oz. sliced provolone cheese.
Handful of Nuts – 7 raw walnut halves (or 12 to 15 raw almonds).
Vegetables and Hummus – 3 Tbsp. prepared hummus with ½ medium cucumber (sliced) and 1 medium zucchini (sliced).
5151
Ginger Mocha Iced Latte – ¼ cup nonfat milk, ¼ cup brewed unsweetened coffee, ½ scoop Chocolate Shakeology, 1 thin slice peeled ginger (chopped), and ½ cup ice, blended in a blender until smooth.
Sesame Edamame – ½ cup steamed shelled edamame topped with 2 tsp. rice vinegar, ½ tsp. sesame seeds, and 3 chopped fresh cilantro sprigs.
Popcorn with Raisins – 1½ cups air-popped white popcorn with 2 Tbsp. raisins.
Celery, Nut Butter, and Raisins – 1 medium celery stalk topped with 2 tsp. all-natural peanut butter and 6 raisins.
5252
150-CALORIE SNACKS
Baked Sweet Potato – 1 medium sweet potato, baked at 450° F until fork-tender, seasoned with 1 tsp. extra-virgin olive oil and ¼ tsp. sea salt.
Apple and Almond Butter – 1 medium apple with 2 tsp. all-natural almond butter.
Tomato and Cucumber Salad – 1½ cups halved cherry tomatoes and 1 coarsely chopped medium cucumber, topped with 2 tsp. extra-virgin olive oil and 1 Tbsp. vinegar, and seasoned with sea salt and ground black pepper to taste.
Mediterranean Deviled Eggs – 2 hard-boiled eggs (cut in half, yolks discarded), fi lled with 4 Tbsp. prepared hummus (1 Tbsp. in each egg half) and sprinkled with paprika.
5353
Spiced Apple and Cottage Cheese – ½ cup low-fat cottage cheese topped with 2⁄3 cup unsweetened applesauce, 1 dash ground cinnamon, and 1 dash ground nutmeg.
Avocado with Citrus Vinaigrette – ¼ sliced avocado topped with citrus vinaigrette (1 Tbsp. 100% orange juice, 2 tsp. fresh lemon juice, ½ tsp. raw honey, ½ tsp. Dijon mustard, and 1 tsp. extra-virgin olive oil).
Greek Yogurt, Apples, and Walnuts – ½ cup nonfat plain Greek yogurt topped with ½ medium apple (cored, chopped), 1 Tbsp. chopped raw walnuts, and ½ tsp. raw honey.
Double Strawberry Citrus Smoothie – ½ cup 100% orange juice, 2 tsp. fresh lemon juice, ½ scoop Tropical Strawberry Shakeology, 5 medium strawberries, and ½ cup ice, blended in a blender until smooth.
54
MICHI’S LADDER 2.0Confused about what to eat beyond the Fat-Burner Food Plan? Michi’s Ladder to the rescue! It’s super-simple. On the following pages, you’ll fi nd fi ve tiers, ranging from awesome to not so much with the awesome. The higher up on the list you eat, the better off you’ll be. As a daily range, you should strive to eat roughly 60% from tier 1, 30% from tier 2, 5% from tier 3, and 1% or 2% from tiers 4 and 5 (if that). Keep in mind that these are ballpark percentages. Don’t get lost in the numbers!
We’ve also provided details as to whether these foods are good sources of protein (P), carbohydrates (C), or fat (F). You’ll notice that tiers 4 and 5 don’t contain this information—that’s because these foods aren’t good sources of nuthin’.
Finally, if a food has an asterisk (*) before it, that means we consider it a nutrient-rich wunderfüd.
55
Apples, with skin – CApricots – CAnchovies, fresh – PFArtichoke (without sauce) – PCArugula – CBeets* – CBerries, misc. – CBlueberries* – CBok choy – CBoysenberries – CBroccoli* – CBroths (veggie, chicken, etc., low-sodium) – FC Brussels sprouts – CCabbage* – CCarrots – CCauliflower – CCelery – CChard – CCherries – CCitrus, misc. – CCollard greens – CCucumbers – C
THE PIOUS TIER. These foods are downright saintly. They should make up the bulk of your diet. You’d be hard-pressed to overeat these foods. They’re also great choices to add if you’re just not feeling full with your regular eating plan.
Egg whites – P Endive – CEggplant – C Garlic* – CGinger – CGrapefruit* – CGrapes – CHerbs Kale* – CKiwifruit – CLemon* – CLettuce (not iceberg) – CLime – CMelon – CMushrooms – CMustard – C Nectarines – COnions – COranges – CPeaches – CPears, with skin – CPeppers – CPineapple – CPlums – C
Pomegranate – CRadishes – CRaspberries – CSalmon, wild-caught, Alaskan* – PFSalsa (natural, no sugar or oil) – C Sardines, fresh or in spring water* – PFSeaweed – CSnap peas – PCSpinach* – CSquash – CStrawberries – CString beans – PC Tea, green or black, no sugar* Tomatoes – PVinegar* Water, flat or sparkling*Yogurt, nonfat or low-fat, plain – PC Zucchini – C
THE HAPPY TIER. Yet more essential, nutritious foods to fill your plate. Plenty of superfoods here, too, but exercise a little restraint. They can be more caloric and/or less beneficial than items in the Pious Tier, so it’s possible to overindulge.
Amaranth – PC Apples, skinless – C Applesauce (no sugar added) – C Avocados* – F Bananas – CBarley – C Beans – PFCBuffalo (Bison) – PChia seeds* – PCChicken breast, boneless, skinless – P
Chickpeas – PC Coconut meat – F Coconut water, plain – CCoffee, black Corn on the cob – C Cottage cheese, low-fat – PF Cream cheese, nonfat or low-fat – P Dates – C Eggs, whole – PF Figs – C
Fish, other than wild-caught Alaskan salmon, fresh sardines, or water-packed sardines – PFFlaxseed* – F Fruit, dried – C Granola, raw, no sugar – PFC Hempseed* – F Hummus – PFC Juice, fresh-squeezed w/pulp, no sugar – CLentils – PFC
2
1
TIER
TIER
56
Almond milk – PFC Bagels, whole-grain – C Beef, ground, extra-lean, 95% lean – PFBeef, tenderloin, 90 to 93% lean – PFBeer – CBread, whole-grain – FC Butter, unsalted – F Canadian bacon (nitrate-free) – PF Cereal, whole-grain – PFC Cheese (low-fat and full-fat) – PFChicken and turkey, ground, 95% lean – PFChicken and turkey, dark meat, skinless – PFChocolate, dark – FC Couscous – PFC Crackers, whole-grain – FC
Mangoes – C Milk, nonfat or low-fat – PFC Muesli, raw, no sugar – PFC Nut butters, raw – PFNuts, raw* – PF Oatmeal (unflavored, no sugar, old-fashioned or steel-cut) – PC Olive oil* – FOlives – F Papayas – CPeas – PC Plantains – C
Popcorn, plain, air-popped – FC Pork tenderloin – PPotatoes, baked or boiled – CQuinoa* – PC Raisins – C Refried beans, nonfat – PC Rice, brown – PCSeeds, raw* – PFSeitan – PFC Shellfish, including shrimp – P Spelt – PC Squid – P
Sushi and sashimi (not handrolls) – PFCSweet potato – CTahini – PFTempeh – PFCTomato sauce, no sugar – C Tofu – PFCTuna, albacore – PFTurkey breast, boneless, skinless – PVenison – PYam – C
THE SWISS TIER. Consider these foods neutrally beneficial. They can serve a purpose in a healthy diet, but they don’t need to be staples. Don’t eat too much of them, because more from tier 3 means less from tiers 1 and 2.
Flour, whole-grain (wheat, buckwheat, rice, etc.) – CFlour, “alternative” (coconut, almond, quinoa, etc.) – PCFHam (nitrate-free) – PF Honey – C Jerky, turkey – P Ketchup – CLettuce, iceberg – C Lunch meat, lean, low-sodium, nitrate-free – PMaple syrup, pure – C Mayonnaise, soy, oil-free – F Molasses – C Pancakes, buckwheat – C Pasta, whole-grain – C Pickles – CPork tenderloin – PF Rice cakes – C
Rice milk – CRice, white – C Sauerkraut – C Sausage, nitrate-free, low-sodium – PF Soy milk – PFC Soy nuts – PFC Soy sauce SteviaSugar alcohols (anything ending in -tol) – C Sunflower oil – FSushi, handrolls – PFC Tortillas, whole wheat or corn – FC Tuna, canned – PFTurkey bacon – PFVeal – PFVeggie patty – PFC Wine, red – C Wine, white – C
3TIER
Remember, everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies, dietary restrictions or if you are pregnant or breast feeding, please make sure you consult your medical provider before starting this food plan.
THE DODGY TIER. Not much good about these foods, but in moderation, they shouldn’t be deal-breakers. You may notice how many American staples populate this tier. Maybe that’s part of the reason we’ve become such a chubby nation.
Agave syrup Applesauce (sugar added) Bacon Bagels, refi ned-fl our Beef, ground, less than 80% leanBread, refi ned-fl ourBroths, full-sodium Butter, salted Canadian bacon Coconut milk, cannedDuck, boneless, skinlessFowl, with skin Frozen fruit bar Fruit, dried, sugar added
Ham Jam or marmalade, no sugar added Jerky (beef, pork, or venison) LambLasagna Macaroni and cheese Meat or poultry, any, 85% to 90% leanMeat loaf Nut butter, processed, roasted, or with additives Nuts, salted or roasted
Oatmeal, fl avored and/or instant Pancakes Pasta, refi ned-fl our Pizza (from restaurant) Pretzels Sauce, processed (steak sauce, etc.)Sausage Soup, canned Sports drinks (Tier 2, if playing sports)Tortillas, refi ned-fl ourYogurt, frozen
THE NEWBURG TIER. Named in honor of the heart attack–inducing lobster dish, this tier is fi lled with foods that can make your health—not to mention your diet—take a turn for the worse. Avoid these foods as best as you can.
Alcohol, hard liquorArtifi cial sweeteners (sucralose, aspartame, saccharine, etc.) Baked beans “Breaded” foods Candy Canola oil Cereal, processed, with sugar Chicken, buffalo wings, nuggets, tenders Chips Coffee-house drinks (even the “skinny” ones)Cookies Crackers, refi ned-fl our Creamed veggies Creamer, nondairy Croutons Doughnuts Energy drinks Fish, fried
Flour, refi nedFrench fries Fried anything Graham crackers Gravy Hamburger, fast-food High-fructose corn syrup Hot dogs Hydrogenated fats (and foods that contain them, like processed baked goods)Ice cream (even sugar-free and fat-free) Jell-O® Jellies and jams with added sugar Juice, from concentrate and/or with sugar addedLobster NewburgLunch meat, processed (bologna, salami, etc.)Margarine
Meat or poultry, any below 85% leanMuffi ns Nachos Onion rings, fried, breadedPastries Pies Popcorn, w/salt and butter Pudding Refried beans, w/lard Salad dressing, bottled or commercial SherbetSoft drinks, diet (read the studies) Soft drinks, w/sugar Soybean oil Sugar, refi nedSweet-and-sour sauceSyrup, refi ned
4
5
TIER
TIER
FAT-BURNER FOOD PLAN© 2013 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404
Beachbody, LLC, is the owner of the Power 90, Shakeology, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property.
If you are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com.
P90INS1103 Rev. 05/16/13
HARD BODIES ARE MADE IN THE
KITCHEN
