Focus T25 Get It Done Nutrition Guide 3f1z11
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GET THE CHANCE TO WIN CASH AND PRIZES The Beach body Challenge"' will give you the motivation and you need to get in shape with FOCUS T25. With peer and a chance to win cash and prizes1, you'll see results in no time. Then share your results to get a FREET-shirt and a chance to win more than $100,000 !I TAKE THE CHALLENGE at TakeBBChallenge.com Lisa J. Beachbody Challenre Monthly Wmner
THE GOAL OF FOCUS T25TM? GET IT DCJNE.
And that applies to your diet too.
The Get It Done Nutrition Guide shows you how to make smart, healthy choices so you get it done, and see results.
TABLE OF CONTENTS •
OVERVIEW /THE 4-STEP CALORIE QUIZ ....... . ..... .. .... .. ....... .
•
SUGGEST£0 C~LORIES PER Mm ....... . .............. . ... .. ..... .
•
WANT MORE CUSTOMIZATION? .•.•...••.• . • • ......•.. • .. ••.• • .••..
•
NUTRITION TROUBlESHOOnNG .••. . . . .. . ...... • . . . ..... • . • .• . . . . •
•
25 "KEEP If REAL" FOODS ...... • .....•.•..••......•• . •. • ....•.•
•
RECIPES ..•.. •.• .•• . .............•.••..•. . . . .• .• . • . . • • . ..•.
•
DREA.KFAST . . .... . . .. ....... . .. . . . .. . . . . . .. . .. .. . . . . . .. .
•
LUNCH ..
•
DINNER . ............ .. ..................... . ... . . . ... .
•
SNACKS .. . . . .. . ....... .• .. . ....... . .. . . . .... . . . . .. . •..
•
MAKE..AHEAO RECIPES . ........... . .......... . ............ .
0
0
•
•••••
0
I
0
•••••••••••
0
0
•
•
0
••
•
•••••
0
•
•••••••••
'E
SUGGESTED CALORIES PER MEAL:
VIEW:
IT'S SIMPLE. EAT SMALLER PORTIONS, 5 TIMES ADAY. Eat ng every few hours IS proven to boost your etabo a d regu ate b ood ga recommend eating brealdast lunch dmner and two snacks. We ve even pr!Mded rea pest
Is.We
Here's an estimate of how many calories you should eat per meal, depending on your target calories for the day. The recipes included here are designed to work for both the 1,200-calorie and 1,600-calorie level.
..e from.
TOUR
.
-CALORIE CAY
YOUR
:::-= -CALORIE DAY
Tz 1T£P CAlORIEQUIZ to figure oot If yea sbould be eatin& 1 200 calories or a day. The~ you ca use the rec1pes to fill your da calorie requirements
•
These suggestions are just a guide. Don"t worry too much. Just don't starve all day, then eat a 1,200-calorie dinner. The idea is to strike a balance.
•
Your daily calorie totals should include beverages, so be sure to for that latte you drink between breakfast and your first snack.
WANT MORE CUSTOMIZATION?
NUTRITION TROUBLESHOOTING
Your calor e defic1t 1s gong to help you lose weight. The nutrient-packed foods you choose will sustam your energy levels whileyou blast that fat. Along the way, you might want to tweak your diet to su1t your speciftc needs. We've provided two types of meals to help you do just that:
You can also customize your diet for specific needs throughout your day.
Having trouble with temptation during your day? •
•
••
•
0
0
•
•••
•
••
•
•
0
Want to supercharge . your workout? 0
•••
•
Eat a P breakfast.
0.
0.
~ :
.
Have a ot of body fat to lose? •
•
•••
•
•
•
Eat mostly
•
••
0
•
•
0
0
•
meals.
••
0
00
••
••
Studies show a protein meal in the morning helps with satiety.
Just trying to shed a few pounds? 0
0
0
•
•
•
••••
••
•
•
••
Eat mostly
•
•
0
0
e
••
•
0
0
••
•
•
••
•
0
•
•
•
••
••
0
e
••••••
•
••
•
•••••••
Feeling hungry, but it's close . to bedtime? •
0
••
•
••
••
•
•
••
•
••••
•
••
•
0
••
Have a meal 2 to 3 : Go for a P dinner hours before you Push Play. : or snack.
.
Garbs are your body's favorite fuel.
Protein can help repair muscles as you rest.
0
meals.
A dtet higher in protein can promote fat loss : Make sure you have all the energy FOCUS T25 if you have a substantial amount of fat to burn. : workouts require so you can avoid a plateau.
WHAT IF I'M STILL HUNGRY? ADD 1 TO 2 SNACKS TO YOUR PLAN. I
It might be that the calorie level you've chosen simply isn't enough food for your needs. If you're feeling irritable, if your performance lags, or if you're just plain hungry all the time, add 1to 2 snacks to your plan. We recommend fruits or veggies. Rber-packed fresh produce is filling, but it'll also give you a nice little carbohydrate hit that'll energize you until your next meal.
'K.e4cl }eM; wf'ite >etH clowt?,
pho~ clo wh4tevef' Y(){) h4ve to clo ~o
td(e
4
p,c{pf'e with Y(){)f'
Y(){) clodt for'9el tJ?6e 1-5 footk.
~
:1
"KEEP IT
-~
REAL'' FOODS
. .. . . . . . . . . . . . . . . . . . . . .t:;ATMe/U. . . . .. . . . . . . . . . . . . . . . . . . . . . .. .
8'Rt)IJJtJ 'RtOe SWeeT Ptff/ITtJC'S C(uttJtJ/1 . ...... .............. .............. .... ..... ...... . .
'RIISPBC'R'Rte'S MEU:W .. .....,4PPUS ................... ......... ... ..............
!(/It£ • B'RtJOOtJlJ 8eU PePPe'R'S . ............................ .... .................. .
. .6A'R8,4tJz..t) . . . . .. . . .Be/ltJS . . . . ..... . . /IUtJO/I[)tJS . .. .. . . . . . . . .• . . .. . .e66S .. . . . .. . . . .
...................... .... ........................ .. PuMPI(ttJ SeeVS
12
OHtOt(etJ BKeAST
S/IL.MtJN
Ttl/IPI/1
8,4tJ,4tJ,4S
Each recipe is written for the 1,200-calorie level. If you're at the 1,600-calorie level, simply use the adjustments noted under each recipe.
FLAVOR-BOOSTER CONDIMENTS: Here are a few condiments that are always great for helping to kick up the flavor. • lemon or lime Juice • Spicy/Dijon Mustard • Horseradish • Vinegar (Cider Vinegar) • Garlic • l ow-Sodium or Fresh Salsa • Fresh/Dried Herbs • Spices
..... ....... ·· ··· ··· · .... ... .. ....... ... ... ......... .... .. ... .. ..... .... .. .. ··· ·· ·· ......... ..... ............ .... ......................... ... .. .... ... .. .. . TOIIAJIU.O AND JJ'DCAOO SCRAMBLE
ITALWI SCIWIBL£ AUIOIID BIJTTIR AID BLU£8£RRY OATMEAl
T£.MPEH SCRAIIBLE CHOCOLAT£-STRAWB£RRY SIIOOlHI£
•• ~
$
0/ITttfeAl
bbeWatiG::-".r tuii?Youneedfiber
~ SHAI(EOU/6Y. The Healthiest Meat of the oaye.
. . Try a hall-serving for a snack or as a tasty treat for dessert.
~
l
.................. .. .... ...... ............ ..... ..... ... ..... .... ............ ............. ... .. .. .. .......... .. ..... CHICKEN WALDORF SAlAD •
IDIPEH STRIPS WITH AUIOND SAUCE
•
SWEET POTATO AID QUIIOA SAIJII
w-. ..... A811MATD SIIJII
~ (]Hf(]f(£/11. If you aren't vegan or .eemna . . chicken and turl\ey should be staple- rl d-
••• •
•
••••
••
••••
••
••••
••
•••••••••
0.
0
0
•
••••
•
QUINOA PAffiES OYER SPINACH
TOIIATO-BASil SAUIOII WITH &ARWZOS
flLAPIA WITH ULE AID TOIIATD
liCE Will LEITIS AID IIASTtD RED PEPP£RS
CIIJ.SPIC(S1UISIUI
•••
••
••••
•
•
•
••
•
••
•
•
•••
0
•
•
•
•
•
•••
••
Shakeology.com
~ GREEt( Yt rel="nofollow">GU'Kr. Why the obsession? Welt, it ~ has as much hunger-squashing protein as an egg, plus a whole slew of other stuff, like calcium and probiotics.
f
FOCUS T25 WILL HELP YOU GET RESULTS. BUT AFTER THE60 DAYS ARE DONE, MAINTENANCE IS UP TO YOU.
---
Become a Coach and we'll give you everythmg you need to turn your awakened energy mto a money-generating home-based business. By sharing your success from FOCUS T25 with others, you can help them e• pe"ence better health" ~ero t~ey purchase it and other Be,~~ ~~ye f :ness programs, Sha eo1ogy, and our other produr•: Plus you can be rewarded with commissions cash bonuses and financial freedom** '
................... ...,..., ....--...... ,_. -------- ..... ...__...,_._ ----~
•
Database of delicious, nutritionist-approved recipes that make it easy to lose weight
•
Diet and workout advice from fitness and nutrition experts
•
Nutrition tools, including a healthy weight calculator and a body fat calculator
•
Message Boards. where you'll find answers to all of your food and fitness questions, 24n
To learn mere ask yom Cca.;!l or visit TeamBeachbody.com/Coach
SHAKE. DRINK. FIERFCR SHAKEDLOGY~
H ELPS YOU DIG DEEPER <~t DURING WORKO UTS, MAINTAIN YOUR ENERGY LEVELS. AND OPTIMIZE YOUR RESULTS."
You're about toe ter FOC IS T2S Be prepa can work fo )O co t<~ct y TeA Bea hbc
NOW • CHOCOLATE
/AILABLE IN 4
Coach or visit Shakeology.com
DELICIOUS FLAVORS.
CHOCOLATE VEGAN • liREENBERRY • TROPICAL STRAWBERRY (VEGAN FORMULA!)
FCJLLCJW SHAKE.OLOGY AT
twi~er
You(D"
THE GOAL OF FOCUS T25TM? GET IT DCJNE.
And that applies to your diet too.
The Get It Done Nutrition Guide shows you how to make smart, healthy choices so you get it done, and see results.
TABLE OF CONTENTS •
OVERVIEW /THE 4-STEP CALORIE QUIZ ....... . ..... .. .... .. ....... .
•
SUGGEST£0 C~LORIES PER Mm ....... . .............. . ... .. ..... .
•
WANT MORE CUSTOMIZATION? .•.•...••.• . • • ......•.. • .. ••.• • .••..
•
NUTRITION TROUBlESHOOnNG .••. . . . .. . ...... • . . . ..... • . • .• . . . . •
•
25 "KEEP If REAL" FOODS ...... • .....•.•..••......•• . •. • ....•.•
•
RECIPES ..•.. •.• .•• . .............•.••..•. . . . .• .• . • . . • • . ..•.
•
DREA.KFAST . . .... . . .. ....... . .. . . . .. . . . . . .. . .. .. . . . . . .. .
•
LUNCH ..
•
DINNER . ............ .. ..................... . ... . . . ... .
•
SNACKS .. . . . .. . ....... .• .. . ....... . .. . . . .... . . . . .. . •..
•
MAKE..AHEAO RECIPES . ........... . .......... . ............ .
0
0
•
•••••
0
I
0
•••••••••••
0
0
•
•
0
••
•
•••••
0
•
•••••••••
'E
SUGGESTED CALORIES PER MEAL:
VIEW:
IT'S SIMPLE. EAT SMALLER PORTIONS, 5 TIMES ADAY. Eat ng every few hours IS proven to boost your etabo a d regu ate b ood ga recommend eating brealdast lunch dmner and two snacks. We ve even pr!Mded rea pest
Is.We
Here's an estimate of how many calories you should eat per meal, depending on your target calories for the day. The recipes included here are designed to work for both the 1,200-calorie and 1,600-calorie level.
..e from.
TOUR
.
-CALORIE CAY
YOUR
:::-= -CALORIE DAY
Tz 1T£P CAlORIEQUIZ to figure oot If yea sbould be eatin& 1 200 calories or a day. The~ you ca use the rec1pes to fill your da calorie requirements
•
These suggestions are just a guide. Don"t worry too much. Just don't starve all day, then eat a 1,200-calorie dinner. The idea is to strike a balance.
•
Your daily calorie totals should include beverages, so be sure to for that latte you drink between breakfast and your first snack.
WANT MORE CUSTOMIZATION?
NUTRITION TROUBLESHOOTING
Your calor e defic1t 1s gong to help you lose weight. The nutrient-packed foods you choose will sustam your energy levels whileyou blast that fat. Along the way, you might want to tweak your diet to su1t your speciftc needs. We've provided two types of meals to help you do just that:
You can also customize your diet for specific needs throughout your day.
Having trouble with temptation during your day? •
•
••
•
0
0
•
•••
•
••
•
•
0
Want to supercharge . your workout? 0
•••
•
Eat a P breakfast.
0.
0.
~ :
.
Have a ot of body fat to lose? •
•
•••
•
•
•
Eat mostly
•
••
0
•
•
0
0
•
meals.
••
0
00
••
••
Studies show a protein meal in the morning helps with satiety.
Just trying to shed a few pounds? 0
0
0
•
•
•
••••
••
•
•
••
Eat mostly
•
•
0
0
e
••
•
0
0
••
•
•
••
•
0
•
•
•
••
••
0
e
••••••
•
••
•
•••••••
Feeling hungry, but it's close . to bedtime? •
0
••
•
••
••
•
•
••
•
••••
•
••
•
0
••
Have a meal 2 to 3 : Go for a P dinner hours before you Push Play. : or snack.
.
Garbs are your body's favorite fuel.
Protein can help repair muscles as you rest.
0
meals.
A dtet higher in protein can promote fat loss : Make sure you have all the energy FOCUS T25 if you have a substantial amount of fat to burn. : workouts require so you can avoid a plateau.
WHAT IF I'M STILL HUNGRY? ADD 1 TO 2 SNACKS TO YOUR PLAN. I
It might be that the calorie level you've chosen simply isn't enough food for your needs. If you're feeling irritable, if your performance lags, or if you're just plain hungry all the time, add 1to 2 snacks to your plan. We recommend fruits or veggies. Rber-packed fresh produce is filling, but it'll also give you a nice little carbohydrate hit that'll energize you until your next meal.
'K.e4cl }eM; wf'ite >etH clowt?,
pho~ clo wh4tevef' Y(){) h4ve to clo ~o
td(e
4
p,c{pf'e with Y(){)f'
Y(){) clodt for'9el tJ?6e 1-5 footk.
~
:1
"KEEP IT
-~
REAL'' FOODS
. .. . . . . . . . . . . . . . . . . . . . .t:;ATMe/U. . . . .. . . . . . . . . . . . . . . . . . . . . . .. .
8'Rt)IJJtJ 'RtOe SWeeT Ptff/ITtJC'S C(uttJtJ/1 . ...... .............. .............. .... ..... ...... . .
'RIISPBC'R'Rte'S MEU:W .. .....,4PPUS ................... ......... ... ..............
!(/It£ • B'RtJOOtJlJ 8eU PePPe'R'S . ............................ .... .................. .
. .6A'R8,4tJz..t) . . . . .. . . .Be/ltJS . . . . ..... . . /IUtJO/I[)tJS . .. .. . . . . . . . .• . . .. . .e66S .. . . . .. . . . .
...................... .... ........................ .. PuMPI(ttJ SeeVS
12
OHtOt(etJ BKeAST
S/IL.MtJN
Ttl/IPI/1
8,4tJ,4tJ,4S
Each recipe is written for the 1,200-calorie level. If you're at the 1,600-calorie level, simply use the adjustments noted under each recipe.
FLAVOR-BOOSTER CONDIMENTS: Here are a few condiments that are always great for helping to kick up the flavor. • lemon or lime Juice • Spicy/Dijon Mustard • Horseradish • Vinegar (Cider Vinegar) • Garlic • l ow-Sodium or Fresh Salsa • Fresh/Dried Herbs • Spices
..... ....... ·· ··· ··· · .... ... .. ....... ... ... ......... .... .. ... .. ..... .... .. .. ··· ·· ·· ......... ..... ............ .... ......................... ... .. .... ... .. .. . TOIIAJIU.O AND JJ'DCAOO SCRAMBLE
ITALWI SCIWIBL£ AUIOIID BIJTTIR AID BLU£8£RRY OATMEAl
T£.MPEH SCRAIIBLE CHOCOLAT£-STRAWB£RRY SIIOOlHI£
•• ~
$
0/ITttfeAl
bbeWatiG::-".r tuii?Youneedfiber
~ SHAI(EOU/6Y. The Healthiest Meat of the oaye.
. . Try a hall-serving for a snack or as a tasty treat for dessert.
~
l
.................. .. .... ...... ............ ..... ..... ... ..... .... ............ ............. ... .. .. .. .......... .. ..... CHICKEN WALDORF SAlAD •
IDIPEH STRIPS WITH AUIOND SAUCE
•
SWEET POTATO AID QUIIOA SAIJII
w-. ..... A811MATD SIIJII
~ (]Hf(]f(£/11. If you aren't vegan or .eemna . . chicken and turl\ey should be staple- rl d-
••• •
•
••••
••
••••
••
••••
••
•••••••••
0.
0
0
•
••••
•
QUINOA PAffiES OYER SPINACH
TOIIATO-BASil SAUIOII WITH &ARWZOS
flLAPIA WITH ULE AID TOIIATD
liCE Will LEITIS AID IIASTtD RED PEPP£RS
CIIJ.SPIC(S1UISIUI
•••
••
••••
•
•
•
••
•
••
•
•
•••
0
•
•
•
•
•
•••
••
Shakeology.com
~ GREEt( Yt rel="nofollow">GU'Kr. Why the obsession? Welt, it ~ has as much hunger-squashing protein as an egg, plus a whole slew of other stuff, like calcium and probiotics.
f
FOCUS T25 WILL HELP YOU GET RESULTS. BUT AFTER THE60 DAYS ARE DONE, MAINTENANCE IS UP TO YOU.
---
Become a Coach and we'll give you everythmg you need to turn your awakened energy mto a money-generating home-based business. By sharing your success from FOCUS T25 with others, you can help them e• pe"ence better health" ~ero t~ey purchase it and other Be,~~ ~~ye f :ness programs, Sha eo1ogy, and our other produr•: Plus you can be rewarded with commissions cash bonuses and financial freedom** '
................... ...,..., ....--...... ,_. -------- ..... ...__...,_._ ----~
•
Database of delicious, nutritionist-approved recipes that make it easy to lose weight
•
Diet and workout advice from fitness and nutrition experts
•
Nutrition tools, including a healthy weight calculator and a body fat calculator
•
Message Boards. where you'll find answers to all of your food and fitness questions, 24n
To learn mere ask yom Cca.;!l or visit TeamBeachbody.com/Coach
SHAKE. DRINK. FIERFCR SHAKEDLOGY~
H ELPS YOU DIG DEEPER <~t DURING WORKO UTS, MAINTAIN YOUR ENERGY LEVELS. AND OPTIMIZE YOUR RESULTS."
You're about toe ter FOC IS T2S Be prepa can work fo )O co t<~ct y TeA Bea hbc
NOW • CHOCOLATE
/AILABLE IN 4
Coach or visit Shakeology.com
DELICIOUS FLAVORS.
CHOCOLATE VEGAN • liREENBERRY • TROPICAL STRAWBERRY (VEGAN FORMULA!)
FCJLLCJW SHAKE.OLOGY AT
twi~er
You(D"
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