results EATING PLAN
results EATING PLAN Good news! You can be lean for life and still enjoy your food: This is not a diet. This is an easy-to-follow blueprint for healthy eating. Everyone knows it s healthy to eat more fruits and vegetables, but fresh, unprocessed food isn t always convenient. You ve been conditioned to believe that if you re forced to eat on the run, your choices are whittled down to burgers and soda. But your diet will be healthier and more satisfying if you eat foods that are as close to their natural state as they can get. But, hey, eating healthy food takes more planning than eating junk does, so chances are, your lifestyle is going to have to change a little bit. Chalene s aim is to make this transition as easy as possible. This plan is designed to fit into your life. It s the perfect balance of structure and flexibility. EATING TURBO STYLE Choose a breakfast, a lunch, a dinner, and two snacks. You ll have the energy you need for your workouts, and the proper nutrition to get the results you re after! You can mix and match any of the recipes listed here based on your preferences or lifestyle and continue to use them for as long as you like. And to keep your menu varied and exciting, you can also use the delicious meals from the Turbo Slim 10-Day Kick Start plan. (Just remember to add your snacks to keep your up!) Without customization, the plan totals approximately 1,500 per day. Take a look at the next page to see how many you should be eating and learn to adjust the plan for your needs. And if you d like a little more nutritional support, you can log on to TeamBeachbody.com to get all your questions answered. CUSTOMIZE YOUR PLAN IN TWO SIMPLE STEPS Obviously, we all require a different number of each day, since people come in different sizes and have different weight loss needs. Only you can truly tell if your plan is allowing you to lose weight while still providing you with enough energy, but here s an easy way to get close to your ideal number of. STEP ONE: FIGURE OUT YOUR CALORIE TARGET. Start with these three simple calculations: A. YOUR CURRENT WEIGHT IN POUNDS X 11 = YOUR CALORIC BASELINE B. YOUR CALORIC BASELINE + 400 (TURBO JAM CALORIE BURN) = YOUR CALORIC NEEDS C. YOUR CALORIC NEEDS 750 (CALORIC DEFICIT) = YOUR CALORIE TARGET
To make this plan easier to use (not to mention making your life easier in general), round that number up to the nearest hundred. For example, if your Calorie Target is 1,665, round up to 1,700. If your Calorie Target is any number less than 1,200, simply round up to 1,200. STEP TWO: ADJUST THE PLAN TO SUIT THOSE CALORIE NEEDS. As we mentioned earlier, the plan has about 1,500 a day. Most of you won t hit that number on the nose, so here s a chart to help you modify your plan it gives your daily caloric needs for weight loss, which you got from the equation; the number of to add to or subtract from the meal plan s daily 1,500-calorie base amount to achieve your number; and a suggestion of what food items to add or subtract to hit that number of per day. WHAT IF I M STILL HUNGRY? Hunger isn t usually a reliable sign that you need to eat more. It just means that you re not eating as much as you re used to (which was probably too much!). However, if you re feeling irritable; if your performance lags; or if your hunger is getting in the way of your daily routine, add 100 or 200 by moving down one or two lines in the calorie adjustment guide chart. Another option is to add a piece of fresh fruit to your plan. Fresh, fibrous produce is filling, but it ll also give you a nice little carbohydrate hit that ll energize you until your next meal. Daily Calorie Needs 1,200 1,300 1,400 1,500 1,600 1,700 1,800 1,900 2,000 CALORIE ADJUSTMENT GUIDE Adjustment 1,500 300 Food Items to Add/Subtract Skip a snack AND decrease protein from one meal each day by 2 oz. 1,500 200 Skip one snack each day. 1,500 100 Decrease protein from one meal each day by 2 oz. None Stick to the plan as written, picking one breakfast, one lunch, one dinner, and 2 snacks each day. 1,500 + 100 Add 2 oz. protein to one meal each day. 1,500 + 200 Add one extra snack. 1,500 + 300 Double your dinner each day. 1,500 + 400 Add two snacks OR double either your breakfast or lunch each day. 1,500 + 500 Double your dinner AND add one snack each day.
CHALENE S 11 SECRETS OF SUCCESS 1 Vigorous exercise won t stimulate you to overeat. It s just the opposite. Any level of exercise helps curb your appetite immediately following a workout, and is actually likely to make you crave healthy foods. 2 Distract yourself when you have a very strong craving. Cravings usually disappear after 2 minutes. Don t sit in front of the fridge negotiating with yourself. Instead, walk away and focus your attention elsewhere. And if you have a few food items that you simply can t resist, toss them! 3 Think W.I.W.M. When you really crave something unhealthy, finish this phrase: What I Want More is... Is it the piece of chocolate cake, or a body I m proud of? Nothing tastes as good as fitness feels! 4 As hard as it may seem to lose weight, it s more stressful, depressing, frustrating, embarrassing, and even life-threatening to remain overweight. 5 The large majority of people who struggle with late-night eating are those who skip meals or don t eat balanced meals during the day. Try to be consistent. 6 To help you reach your fitness goals, every TeamBeachbody.com member is partnered with a FREE Coach. Think of your Coach as your best friend in the Team Beachbody community. He or she started out as a customer, just like you. Simply put, your Coach wants you to get in the best shape of your life. Get your FREE Coach at TurboJamFreeCoach.com. 7 Put a sign on the kitchen and refrigerator doors: Closed after dinner. Water is open all night. 8 Brush your teeth right after dinner to get the taste of food out of your mouth and to make the statement: I m done eating! 9 Eat without engaging in any other simultaneous activity (i.e., no reading, TV, or sitting at the computer). Savor the food and you ll be more conscious of portions. 10 Move more and move more quickly. A slow metabolism is rarely to blame for the inability to lose weight. Rather, fit people tend to move more and more quickly. When they need something, they jump up and get it themselves. So take the stairs, take a walk, do some gardening, start your spring cleaning. Be an active person every hour of the day. Use the stairs instead of the elevator. And climbing two steps at a time is great for toning the glutes. 11 When shopping for food, try wholefood stores, as they stock very few of the tempting, unhealthy junk foods we find in most mainstream grocery stores. When you do go shopping at a regular grocery store, as a rule of thumb remember that the aisles are filled with processed foods, while most whole foods are found around the perimeter. That s how you avoid packaged items that contain hydrogenated oil, trans fat, shortening, and mega.
"GOOD STUFF GROCERY LIST Go to TeamBeachbody.com for more information and support. Keep these foods on hand. They taste great and they re good for you! These foods should make up the majority of your grocery basket s contents. PROTEIN Fish: salmon, tuna, cod, tilapia, etc. Eggs (from organic free-range/ grass-fed chicken, if possible) Chicken breasts (same as above) Cottage cheese Beachbody Whey Protein Powder Lean red meat CARBOHYDRATES Fresh vegetables Beans and legumes Fruits Old-fashioned rolled oats Whole-grain bread Brown rice Whole-grain pasta FATS Flaxseed oil Fish oil (EPA/DHA fatty acids) Olive oil Avocado Raw nuts
NOW A WORD ABOUT WATER Drinking enough water is a vital part of any conditioning program, as it will keep your body functioning in homeostasis and aid every aspect of bodily function. To make sure you re getting all the water you need, take your body weight in pounds and divide by two, then drink that many ounces of water each day. That means if you weigh 172 pounds, 172 divided by 2 equals 86, so that would be 86 ounces of water you should be drinking every day. Another great benefit of water is that drinking it means you re less likely to quench your thirst with sugary drinks like soda or juice. But if the notion of plain old boring H 2 O just seems too unappealing or uninteresting, here s a way to pep things up a little. THE BEACHBODY WATER BAR Simply select from the mixers, mix-ins, and extras in the following list. MIXER Flat water Sparkling water (make sure it has no ) MIX-INS Choose any combination of mix-ins from the lists below for a delicious water cocktail. Fruits/Veggies Lemon wedge Lime wedge Orange slice Strawberry slices Kiwi slices Cucumber slices Frozen grapes Watermelon cubes Splash of fruit juice: cranberry, orange, grapefruit Herbs Mint leaves Basil Grated ginger Rosemary Extras Crushed ice Ice cubes Raspberry mint ice (fill an ice cube tray with water, fresh raspberries, and mint leaves)
BREAKFAST ENERGY OATMEAL 1⅓ cups water ⅔ cup old-fashioned rolled oats 1 tsp. raw honey ½ scoop Beachbody Whey Protein Powder, Vanilla flavor (or equivalent) 1 cup fresh or frozen blueberries 1 cup unsweetened almond milk (or nonfat milk, soy milk, or rice milk) BREAKFAST BURRITO WITH EGGS, TOMATO, AND CHEESE 4 large egg whites 1 large egg Nonstick cooking spray 1 (8-inch) whole wheat tortilla, warm 3 Tbsp. shredded cheddar cheese (¾ oz.) ½ medium tomato, chopped 2 Tbsp. salsa 6 fresh medium strawberries 1. Combine egg whites and egg in a medium bowl; whisk to blend. 2. Heat medium nonstick skillet, lightly coated with spray, over medium-low heat. 3. Add eggs; cook, stirring frequently, for 3 to 4 minutes, or until eggs are set. 4. Place tortilla on a serving plate; top with eggs, cheese, tomato, and salsa; roll. Serve with strawberries on the side. Makes 1 serving. Calories: 399, Protein: 31 g, Carbohydrate: 34 g, Total Fat: 15 g 1. Bring water to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 5 to 6 minutes. Remove from heat. 2. Combine oatmeal, honey, protein powder, and blueberries in a medium serving bowl; mix well. 3. Top oatmeal mixture with milk. Makes 1 serving. Calories: 402, Protein: 18 g, Carbohydrate: 68 g, Total Fat: 8 g PEANUT BUTTER AND BANANA WRAP 1 (6-inch) whole wheat tortilla 2 Tbsp. all-natural peanut butter (or almond butter) ¾ medium banana, sliced ½ tsp. raw honey ½ large hard-boiled egg 1. Top tortilla with peanut butter, banana, and honey; roll. 2. Serve wrap with egg on the side. Makes 1 serving. Calories: 391, Protein: 14 g, Carbohydrate: 43 g, Total Fat: 21 g
LUNCH SHRIMP AND AVOCADO SALAD 2 Tbsp. fresh lemon juice 2 tsp. extra-virgin olive oil 1 tsp. Dijon mustard ½ tsp. raw honey 2 cups finely shredded romaine lettuce ½ medium red bell pepper, sliced ¼ small red onion, thinly sliced ⅓ medium avocado, cubed 5 oz. cooked medium shrimp, cooled, peeled 1. Combine lemon juice, oil, mustard, and honey in a small mixing bowl; mix well. Set aside. 2. Combine lettuce, bell pepper, onion, and avocado in medium bowl. 3. Drizzle with dressing; toss gently to blend. 4. Top with shrimp. Serve immediately. Makes 1 serving. Calories: 392, Protein: 33 g, Carbohydrate: 23 g, Total Fat: 21 g TURKEY AND AVOCADO SANDWICH 2 slices low-sodium sprouted whole-grain bread ½ tsp. mustard 2 slices medium tomato 4 oz. low-sodium, nitrite-free, lean turkey breast, deli-sliced ¼ medium avocado, sliced ½ medium apple, sliced 1. Top one slice of bread with mustard, tomato, turkey, avocado, and second slice of bread. 2. Serve sandwich with apple slices. Makes 1 serving. Calories: 397, Protein: 30 g, Carbohydrate: 51 g, Total Fat: 11 g
SALAD WITH CHICKEN, CHERRY TOMATOES, AND ROASTED RED PEPPERS 2 tsp. extra-virgin olive oil 1 Tbsp. white wine vinegar 1½ tsp. Dijon mustard Ground black pepper (to taste; optional) 2 cups spring lettuce mix (or chopped romaine lettuce) 20 cherry tomatoes, cut in half 1 cup steamed broccoli florets 2 oz. roasted red pepper slices 4 oz. grilled chicken breast, boneless, skinless, sliced TUNA SANDWICH 1 (4-oz.) can solid white tuna, packed in water, drained 1 Tbsp. fresh lemon juice 2 tsp. extra-virgin olive oil ¼ medium red onion, chopped ½ medium celery stalk, finely chopped 1 Tbsp. chopped red bell pepper 3 fresh parsley sprigs, chopped 1 tsp. capers Ground black pepper (to taste; optional) 2 slices high-fiber whole-grain bread 2 slices medium tomato 1 lettuce leaf 1. Combine oil, vinegar, mustard, and black pepper (if desired) in a small bowl; whisk to blend. Set aside. 2. Combine lettuce, tomatoes, broccoli, and pepper slices in a large serving bowl. 3. Drizzle salad with dressing; toss gently to blend. 4. Top with chicken. Serve immediately. Makes 1 serving. Calories: 394, Protein: 41 g, Carbohydrate: 27 g, Total Fat: 14 g 1. Combine tuna, lemon juice, oil, onion, celery, bell pepper, parsley, capers, and pepper in a medium bowl. 2. Top one slice of bread with tuna mixture, tomato, lettuce, and second slice of bread. Makes 1 serving. Calories: 390, Protein: 33 g, Carbohydrate: 32 g, Total Fat: 14 g
DINNER CHICKEN AND VEGETABLE STIR-FRY 1 tsp. coconut oil 3 oz. raw chicken breast, boneless, skinless, diced ¾ cup broccoli florets ½ medium onion, sliced 1 medium carrot, sliced ½ cup snow peas 1 Tbsp. reduced-sodium soy sauce ½ tsp. sesame oil ¼ cup cooked brown rice, hot THE BASIC THREE 4 oz. raw halibut (or cod, tilapia, or other white fish) 1 tsp. olive oil 1 Tbsp. fresh lemon juice 2 fresh dill sprigs, chopped Sea salt and ground black pepper (to taste; optional) 2 cups broccoli florets, steamed, hot ½ cup cooked brown rice, hot 1 lemon wedge (for garnish; optional) 1. Preheat grill or broiler to high. 2. Brush halibut with oil. Sprinkle with lemon juice and dill; season with salt and pepper if desired. 3. Grill or broil for about 5 minutes on each side, or until halibut flakes easily when tested with a fork. 4. Serve halibut with broccoli and rice; garnish with lemon wedge. 1. Heat coconut oil in large nonstick skillet over medium heat. 2. Add chicken; cook, stirring occasionally, for 7 to 10 minutes, or until chicken pieces are no longer pink in the middle. Remove chicken from skillet and set aside. 3. Place broccoli, onion, and carrot in skillet; cook over medium-high heat, stirring frequently, for 6 to 8 minutes, or until vegetables begin to soften. 4. Add snow peas; cook for 1 to 2 minutes, or until peas begin to soften. 5. Return cooked chicken to skillet; add soy sauce and sesame oil. Cook for 1 to 2 minutes, or until vegetables are tender-crisp. 6. Serve with rice. Makes 1 serving. Calories: 297, Protein: 23 g, Carbohydrate: 30 g, Total Fat: 10 g Makes 1 serving. Calories: 298, Protein: 28 g, Carbohydrate: 32 g, Total Fat: 7 g
SLIM TOFU KEBABS 1 Tbsp. olive oil 1 Tbsp. reduced-sodium soy sauce 2 Tbsp. 100% orange juice ¼ tsp. chili powder (or garlic powder) 6 oz. firm tofu, cut into 8 (1-inch) cubes ⅓ medium onion, cut into 8 (1-inch) cubes ⅓ green bell pepper, cut into 8 (1-inch) cubes ⅔ cup fresh pineapple, cut into 8 (1-inch) cubes 8 cherry tomatoes 1 cup cooked brown rice, hot 1. Preheat grill or broiler to high. 2. Combine oil, soy sauce, orange juice, and chili powder in a small bowl; whisk to blend. Set aside. 3. Place a piece of tofu, a cube of onion, a cube of bell pepper, a cube of pineapple, and a tomato onto a skewer. Repeat, so the skewer has two pieces of each ingredient. Repeat with three more skewers, for a total of four. 4. Brush skewers with oil mixture. 5. Grill or broil skewers for 5 to 6 minutes, turning every 2 minutes until vegetables are tender-crisp. 6. Place 2 skewers with ½ cup rice on a plate for each serving. Makes 2 servings, 2 skewers each. Calories: 303, Protein: 12 g, Carbohydrate: 39 g, Total Fat: 11 g SOUTH-OF-THE-BORDER CHICKEN WRAP 1 (6-inch) whole wheat tortilla, warm ⅓ cup refried beans (or black beans), warm 3 oz. grilled chicken breast, boneless, skinless, cut crosswise in strips, warm ½ medium tomato, chopped ½ cup chopped romaine lettuce 4 jalapeño slices (to taste, optional) 1. Top tortilla with beans, chicken, tomato, romaine, and jalapeño slices (if desired); roll. Makes 1 serving. Calories: 304, Protein: 33 g, Carbohydrate: 29 g, Total Fat: 6 g
SNACKS TURKEY ROLLS ⅔ cup low-fat cottage cheese 2 oz. low-sodium, nitrite-free turkey breast, deli-sliced 1 medium red bell pepper, sliced thin Spread each turkey slice evenly with cottage cheese; top with bell pepper slices. Roll up. PEAR, CHEESE, AND CRACKERS 5 whole-grain crackers ½ oz. cheddar cheese, sliced ½ medium pear, sliced Top each cracker with a piece of cheese and a pear slice. Makes 1 serving. Calories: 195 Protein: 30 g Carbohydrate: 12 g Total Fat: 3 g Makes 1 serving. Calories: 207 Protein: 6 g Carbohydrate: 30 g Total Fat: 8 g VEGGIES AND HUMMUS ⅓ cup prepared hummus 12 baby carrots ½ red bell pepper, sliced Serve hummus with carrots and bell pepper. Makes 1 serving. Calories: 197 Protein: 8 g Carbohydrate: 25 g Total Fat: 8 g COTTAGE CHEESE, APPLESAUCE, AND CINNAMON 1 cup low-fat cottage cheese ⅓ cup unsweetened applesauce 1 dash ground cinnamon 1 dash ground nutmeg Combine cottage cheese, applesauce, cinnamon, and nutmeg in a small bowl; mix well. Makes 1 serving. Calories: 197 Protein: 28 g Carbohydrate: 16 g Total Fat: 2 g AIR-POPPED POPCORN 2 cups air-popped popcorn 2 Tbsp. raw pumpkin seed kernels 2 Tbsp. raisins Toss popcorn, pumpkin seeds, and raisins together in a large serving bowl. Makes 1 serving. Calories: 201 Protein: 7 g Carbohydrate: 29 g Total Fat: 8 g
SHAKEOLOGY Chalene is a big fan of smoothies for breakfast or snacks. So she added her smoothie bar to share some that she likes to whip up. Be sure to stock up on Shakeology or Beachbody Whey Protein Powder either is a wonderful base for power drinks or select a protein powder that has 90 to 100 per scoop and less than 5 grams of sugar. Any of these smoothie recipes are perfect as a replacement for snacks. ORANGE DREAM ½ cup water ½ cup 100% orange juice 1 scoop Vanilla Shakeology ½ tsp. finely grated orange peel ½ cup ice Place water, orange juice, Shakeology, orange peel, and ice in blender. Cover; blend until smooth. Makes 1 serving. Calories: 186, Protein: 17 g, Carbohydrate: 27 g, Total Fat: 2 g CHOCO PEANUT BUTTER BLAST ½ cup nonfat milk (or unsweetened almond milk) ½ cup water ½ scoop Chocolate Shakeology (or Beachbody Whey Protein Powder, Chocolate flavor) 2 tsp. all-natural peanut butter 1 tsp. raw honey 1 cup ice Place milk, water, Shakeology, peanut butter, honey, and ice in blender. Cover; blend until smooth. COCONUT LIME ½ cup water ½ cup unsweetened coconut milk beverage 2 Tbsp. fresh lime juice ½ tsp. pure coconut extract 1 scoop Vanilla Shakeology ½ cup ice Place water, coconut milk, lime juice, extract, Shakeology, and ice in blender. Cover; blend until smooth. Makes 1 serving. Calories: 184, Protein: 17 g, Carbohydrate: 20 g, Total Fat: 5 g BERRY SENSATION 1 cup water 1 scoop Greenberry Shakeology (or Beachbody Whey Protein Powder, Vanilla flavor) 8 fresh or frozen medium strawberries (or ½ cup fresh or frozen raspberries, blackberries, or blueberries) 1 cup ice Place water, Shakeology, strawberries, and ice in blender. Cover; blend until smooth. Makes 1 serving. Calories: 199, Protein: 16 g, Carbohydrate: 22 g, Total Fat: 6 g Makes 1 serving. Calories: 189, Protein: 17 g, Carbohydrate: 31 g, Total Fat: 1 g To learn more about Shakeology, contact your Team Beachbody Coach or visit Shakeology.com
DINING-OUT GUIDE Dining out isn t an excuse to neglect your goals. Even though you aren t preparing this meal, you re still very much in control of the ingredients and portion size. For a satisfying and healthy dining experience, hold your ground, opt for healthy feel-good fuel, and try these guidelines: If a restaurant offers you a large portion, set aside the extra food to take home as soon as the plate is put in front of you. By allowing the plate to sit, especially if it s a favorite dish, you re more likely to pick at it until the entire oversized portion is gone. Don t fill up on empty bread or fattening pats of butter. Be proactive ask for crisp veggies and remove the bread if the rest of the table agrees. Enjoy your dining companions it s not an eating contest. Relax, sip some tea or water, pause between bites, and really savor the food and your time. Try refreshing alternatives to alcoholic beverages, like iced tea or natural lemonade. Aside from its empty, alcohol can erode your resolve to select healthy foods and to skip dessert. Chew your food. Your body is better able to utilize nutrients when they ve been properly broken down and the enzymes in your saliva can mix thoroughly with the food. Steer clear of fried and sautéed foods. Go for broiled, steamed, stir-fried, or poached options. Your meal won t be swimming in grease or butter, and you ll actually be able to taste the fresh ingredients. Ask that your meal be prepared with very little or no butter. Restaurants do that to order. Well, good ones do. 2014 Beachbody, LLC. All rights reserved. TJINS1106 Rev. 6/27/14