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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 ....... . ..... .. .... .. ....... .
SUGGEST0 PER Mm ....... . .............. . ... .. ..... .
WANT MORE CUSTOMIZATION? ...... . ........ .. . ...
NUTRITION TROUBlESHOOnNG .. . . . .. . ...... . . . ..... . . . . . .
25 "KEEP If REAL" FOODS ...... .............. . . .....
RECIPES .... . . . ................. . . . . . . . . . ...
DREA.KFAST . . .... . . .. ....... . .. . . . .. . . . . . .. . .. .. . . . . . .. .
LUNCH .. 0 0 0 I 0 0 0 0 0
DINNER . ............ .. ..................... . ... . . . ... .
SNACKS .. . . . .. . ....... . .. . ....... . .. . . . .... . . . . .. . ..
MAKE ..AHEAO RECIPES . ........... . .......... . ............ .
'E VIEW:
IT'S SIMPLE. EAT SMALLER PORTIONS, 5 TIMES A DAY.
Eat ng every few hours IS proven to boost your etabo a d regu ate b ood ga Is. We
recommend eating brealdast lunch dmner and two snacks. We ve even pr!Mded rea pest ..e from.
Tz 1TP CAlORIE QUIZ to figure oot If yea sbould be eatin& 1 200 calories or
a day. h e ~ you ca use the rec1pes to fill your da calorie requirements
SUGGESTED CALORIES PER MEAL:
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.
TOUR . -CALORIE CAY YOUR :::-=-CALORIE DAY
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 account
for that latte you drink between breakfast and your first snack.
WANT MORE CUSTOMIZATION?
Your calor e defic1t 1s gong to help you lose weight. The nutrient-packed foods you choose will
sustam your energy levels while you 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:
Have a ot of
body fat to lose?
Just trying to shed
a few pounds?
0 0 0 0 00 0 0 0 0 0 0 0 0 0
I
Eat mostly meals. Eat mostly e 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.
NUTRITION TROUBLESHOOTING
You can also customize your diet for specific needs throughout your day.
Having trouble
wi th temptation
during your day?
Want to
supercharge
. your workout? .
Feeling hungry,
but it's close
to bedtime?
0 0 0 0 0. 0. 0 0 0
Eat a P breakfast. Have a e meal 2 to 3 : Go for a P dinner
: hours before you Push Play. : or snack.
. .
Studies show a protein meal in
the morning helps with satiety.
Garbs are your body's
favorite fuel.
Protein can help repair
muscles as you rest.
WHAT IF I'M STILL HUNGRY?
ADD 1 TO 2
SNACKS TO
YOUR PLAN.
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 1 to 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?,
td(e 4 p,c{pf'e with Y(){)f' p o ~
clo wh4tevef' Y(){) h4ve to clo ~ o
Y(){) clodt for'9el tJ?6e 1-5 footk.
~ :1 "KEEP IT REAL'' FOODS ~
t:;ATMe/U.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
,4PPUS 'RIISPBC'R'Rte'S MEU:W
.. ..... ................... ......... ... ..............
6A'R8,4tJz..t) Be/ltJS /IUtJO/I[)tJS e66S
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
OHtOt(etJ BKeAST
12
S/IL.MtJN Ttl/IPI/1
8'Rt)IJJtJ 'RtOe SWeeT Ptff/ITtJC'S C(uttJtJ/1
. ...... .............. .............. .... ..... ...... . .
!(/It B'RtJOOtJlJ 8eU PePPe'R'S
. ............................ .... .................. .
...................... .... ........................ ..
PuMPI(ttJ SeeVS
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 BLU8RRY OATMEAl
T.MPEH SCRAIIBLE
CHOCOLAT-STRAWBRRY 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<A()J Al-!110/IIVS. A little "good" fat +a
.. little protein + a little fiber = a lot of satisfaction.
.................. .. .... ...... ............ ..... ..... ... ..... .... ............ ............. ... .. .. .. .......... .. .....
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 0
QUINOA PAffiES OYER SPINACH
TOIIATO-BASil SAUIOII WITH &ARWZOS
flLAPIA WITH ULE AID TOIIATD
liCE Will LEITIS AID IIASTtD RED PEPPRS
CIIJ.SPIC(S1UISIUI
Shakeology.com
GREEt( Y t>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 THE 60 DAYS ARE DONE, MAINTENANCE IS UP TO YOU.
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.... --...... -----.....
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Database of delicious, nutritionist-approved recipes that make it easy to lose weight
Diet and workout advice from fitness and nutriti on experts
Nutrition tool s, including a healthy weight calculator and a body fat cal culator
Message Boards. where you'll find answers to all of your food and fitness questions, 24n
Become a Coach and we'll give you everythmg you need to turn
your awakened energy mto a money-generating home-based
business. By shari ng your success from FOCUS T25 with others,
you can help them e pe"ence better health" purchase
it and other f :ness programs, Sha eo1ogy, and our
other produr: Plus you can be rewarded with commissions
cash bonuses and financial freedom** '
To learn mere ask yom Cca.;!l or visit TeamBeachbody.com/Coach
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HELPS YOU DIG DURING WORKOUTS,
MAINTAIN YOUR ENERGY LEVELS. AND OPTIMIZE YOUR RESULTS."
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