21X Eating Plan

T:10.
1832"
EATING
21 DAY FIX EXTREME

PLAN
E AT ING P L A N
T:7.125"
Remember, everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies,
dietary restrictions, issues with blood sugar regulations, or if you are pregnant or breast feeding, please consult your physician
before starting this eating plan.
2015 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the
owner of the 21 Day Fix, P90X, FOCUS T25, INSANIT Y MA X:30, P90X3, PiYo, 3-Day Refresh, Shakeology, Your Daily
Dose of Dense Nutrition, P9 0X Results and Recover y Formula, E& E Energy & Endurance, Beachbody Challenge,
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. 21EINS1103
IRF/SKU: 21EINS1103 Pages: 90 Built at: 100%

Round #:
C4 Back Cover
Job Name: #4314_21 Day Fix Extreme
Brand Team: 21 Day Fix Extreme

Live:
Trim:
Bleed:
4.5" x 6.625"
5" x 7.125"
5.25" x 7.375"
Printed at: None
Date: 11-21-2014 2:52
PM
FM C1 Front Cover
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Univers (67 Bold Condensed, 65 Bold, 57 Condensed),
Creative Director David Coleman INITIAL INITIAL Helvetica Neue (45 Light) Colors:
Senior Art Director Tommy Steele INITIAL INITIAL Images:
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Art Director/Designer Aimee DeMello INITIAL INITIAL Eating Plan_containers_black_2_w6_Bleed.psd (CMYK;
Black
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Legal Kush Desai INITIAL INITIAL
Production Artist Bret Donaldson Creative Serv Mgr Bertie Barajas
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HIT THE REFRESH BUTTON ON WEIGHT LOSS!
With 21 Day Fix EXTREME, youve made a commitment to healthy eating and
fitness. But there are times when you may fall off the wagon with your nutrition
T:7.125"
and thats where the 3-Day Refresh comes in. For three days youll be drinking
shakes and eating clean for a satisfying dose of weight loss and renewal.
IN THREE DAYS YOU CAN:*

Jump-start weight loss
Feel cleaner, lighter, and healthierwithout starving
Renew your energy
Accelerate your 21 Day Fix EXTREME transformation
THE BEST TIME TO DO THE 3-DAY REFRESH IS:

When you want to kick-start healthier habits
When you feel like youve been off track for awhile
Once a month, to keep your habits sharp (and your body hot!)
To get started, contact your Coach or visit 3DayRefresh21DFX.com today!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Round #:
C2 Inside

Live:
Trim:
Bleed:
4.5" x 6.625"
5" x 7.125"
5.25" x 7.375"
Printed at: None
Date: 11-21-2014 2:52
PM
FM C3 Inside
Front Cover Back Cover
Helvetica Neue (45 Light), Minion Pro (Regular), Corbel
Creative Director David Coleman INITIAL INITIAL (Regular, Bold), Trade Gothic (Condensed No. 18, Bold, Colors:
Senior Art Director Tommy Steele INITIAL INITIAL Medium), Avenir (Roman ) Cyan, Magenta, Yellow,
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Quality Assurance Manager N/A INITIAL INITIAL ppi; 53%), 3DR_Logo_4C_M.ai (41%) Buyer INITIAL Apprvd
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TABLE OF CONTENTS
1 l INTRODUCTION
2 l HOW TO GET EXTREME
4 l GET STARTED
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8 l CONTAINER FOOD GROUPS
29 l RECIPES
78 l FAQ
84 l TALLY SHEETS
IRF/SKU: 21EINS1103 Pages: 90 Built at: 100% Round #:
FM
Job Name: #4314_21 Day Fix Extreme Live: 4.5" x 6.625" Printed at:None
Trim: 5" x 7.125" Date: 11-21-2014 2:52
Brand Team: 21 Day Fix Extreme Bleed: 5.25" x 7.375" PM

Minion Pro (Regular), Univers (67 Bold Condensed, 59 Ultra
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Business Approval Stephanie Kaseman INITIAL INITIAL
Senior Package Engineer Kush Desai INITIAL INITIAL GRACoL
Ops Creative Serv
Bret Donaldson Bertie Barajas
T:5"
T:7.125"
IRF/SKU: 21EINS1103 Pages: 90 Built at: 100% Round #:
FM
Job Name: #4314_21 Day Fix Extreme Live: 4.5" x 6.625" Printed at:None
Trim: 5" x 7.125" Date: 11-21-2014 2:52

None
Creative Director David Coleman INITIAL INITIAL Colors:
Tommy Steele Images:
Senior Art Director INITIAL INITIAL 21DF_FOOD_KITCHEN_PROTEIN_SALAD_681_comp_
Aimee DeMello Black
Art Director/Designer
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Copywriter
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Research & Development
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Manager Lindsay Williamson INITIAL INITIAL Final Delivery Color Profile:
Product Development N/A INITIAL INITIAL
Business Approval Stephanie Kaseman INITIAL INITIAL
Senior Package Engineer Kush Desai INITIAL INITIAL GRACoL
Ops Creative Serv
Bret Donaldson Bertie Barajas
T:5"
EATING PLAN
The 21 Day Fix EXTREME Eating Plan is designed
to slingshot your results to a new level. Its just as
extreme and hardcore as the workouts. The eating
plan is based on two very important principles:
1 100% CLEAN EATING, NO CHEATS, NO TREATS. Its not

easy, but we all know that you can do just about anything
for 21 days.
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2 PORTION CONTROL. Maintaining proper portion size is
key to weight loss and management.
Regardless of your previous ways of eating, the 21 Day Fix

EXTREME Eating Plan fine-tunes those habits. Its also the perfect
final push for anyone whos finished another Beachbody
program like P90X or FOCUS T25 and wants to keep up their
results, without repeating the length of the program.
And for the ultimate challenge, check out Autumn Calabreses
Countdown to Competition. This carb depletion plana staple
in competition circlesfollows Autumns eating regimen when
shes prepping for bikini competitions. Carb depletion drops carbs
in a controlled fashion so that you can still fuel your workouts
while leaning out and adding definition to your muscles.

Round #:
FM
Job Name: #4314_21 Day Fix Extreme Live: 4.5" x 6.625" Printed at: None
Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Univers (67 Bold Condensed, 55 Roman, 65
Creative Director David Coleman INITIAL INITIAL Bold, 59 Ultra Condensed, 57 Condensed) Colors:
Art Director/Designer Aimee DeMello INITIAL INITIAL 21DF_FOOD_KITCHEN_PROTEIN_SALAD_681_comp_
Black
Copywriter N/A INITIAL INITIAL w3.psd (CMYK; 456 ppi; 65.77%)
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL
Ops Stephanie Kaseman INITIAL INITIAL
Legal Kush Desai INITIAL INITIAL GRACoL
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HOW TO GET EXTREME

21 Day Fix EXTREME is a simple way to
figure out your diet and comes with seven
color-coded containers and a Shakeology
shaker cup to portion out all of your meals
much like its predecessor, 21 Day Fix.
But this time, there are no cheats or treats,
youll be eating 100% clean.
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Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

Creative Director David Coleman INITIAL INITIAL Condensed) Colors:
Art Director/Designer Aimee DeMello INITIAL INITIAL 21DF_FOOD_GROUP_1717_with Shaker Cup_w1.psd
Black
Copywriter N/A INITIAL INITIAL (CMYK; 545 ppi; 55%)
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THE SQUARES IN THE EATING PLAN

CORRESPOND WITH THE FOOD
CONTAINER OF THE SAME COLOR:
....... Green Container for Veggies
....... Purple Container for Fruits
....... Red Container for Proteins
....... Yellow Container for Carbs
....... Blue Container for Healthy Fats
....... Orange Container for Seeds & Dressings
YOU WILL ALSO SEE THIS ICON:

....... for Oils & Nut Butters*
*Teaspoon not included.
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Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Univers (57 Condensed, 67 Bold Condensed, 57
Creative Director David Coleman INITIAL INITIAL Condensed Oblique) Colors:
Art Director/Designer Aimee DeMello INITIAL INITIAL 21DF_FOOD_GROUP_1717_with Shaker Cup_w1.psd
Black
Copywriter N/A INITIAL INITIAL (CMYK; 545 ppi; 55%)
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GET STARTED
1 CALCULATE YOUR CALORIE TARGET.
First you'll need to calculate your calories for either weight loss
or weight maintenance while following the 21 Day Fix EXTREME
Eating Plan. These activity lifestyles do not include your 21 Day Fix
EXTREME workouts. Youll want to recalculate after each round of the
program you complete.
A CALCULATE: YOUR CALORIC BASELINE

SEDENTARY LIFESTYLE MODERATE LIFESTYLE ACTIVE LIFESTYLE
LIGHT HOUSEWORK, ON MANUAL LABOR,
DESK JOB, LOTS OF TV TIME
YOUR FEET PART OF THE DAY ON YOUR FEET ALL DAY
(lbs.) (lbs.) (lbs.)
CURRENT WEIGHT CURRENT WEIGHT CURRENT WEIGHT
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x 11 = x 12 = x 13 =
CALORIC BASELINE CALORIC BASELINE CALORIC BASELINE
B CALCULATE: YOUR CALORIC NEEDS
+ 450 =
CALORIC BASELINE CALORIE BURN CALORIC NEEDS
Note: If you want to maintain your current weight, skip the next calculation and
proceed to step 2 using your Caloric Needs calculation as your Caloric Target.
C CALCULATE: YOUR CALORIC TARGET
- 750 =
CALORIC NEEDS CALORIC DEFICIT CALORIE TARGET
Modifications: If your Calorie Target is less than 1,200, round up

to 1,200. If its more than 2,800, round down to 2,800.
4

Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Trade Gothic (Condensed No. 18), Univers (67
Creative Director David Coleman INITIAL INITIAL Bold Condensed Oblique, 57 Condensed Oblique, 67 Bold Colors:
Senior Art Director Tommy Steele INITIAL INITIAL Condensed, 55 Roman, 57 Condensed, 65 Bold, 59 Ultra Cyan, Magenta, Yellow,
Condensed), Minion Pro (Regular), ITC Avant Garde Gothic
Art Director/Designer Aimee DeMello INITIAL INITIAL (Demi)
Black
Copywriter N/A INITIAL INITIAL
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL Images:
Research & Development N/A INITIAL INITIAL None
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2 FIND THE CALORIE CHART THAT CORRESPONDS

WITH YOUR CALORIE TARGET.
The Calorie Charts tell you the number of portions youre allotted per
container, per day. Locate the chart that matches your Calorie Target.
CALORIE CHARTS
1,2001,499 1,5001,799 1,8002,099 2,1002,299 2,3002,499 25002,800
CONTAINERS
CALORIES CALORIES CALORIES CALORIES CALORIES CALORIES
3 4 5 6 7 8
2 3 3 4 5 5
4 4 5 6 6 7
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2 3 4 4 5 5
1 1 1 1 1 1
1 1 1 1 1 1
2 4 5 6 7 8
If you have a 3 after the Purple square, that means youll be filling the
Purple Container three times a day.
3 = + +
You dont need to hit your exact calorie target. Your calories may
vary slightly from day-to-day and thats a good thing because it can
help you avoid fitness or weight-loss plateaus. The plan is designed
to let you eat roughly at your calorie target and still see results.

Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Futura Std (Extra Bold), Univers (57
Creative Director David Coleman INITIAL INITIAL Condensed Oblique, 55 Roman, 65 Bold, 67 Bold Colors:
Senior Art Director Tommy Steele INITIAL INITIAL Condensed, 57 Condensed, 59 Ultra Condensed), Minion Cyan, Magenta, Yellow,
Pro (Regular), Helvetica Neue (55 Roman)
Art Director/Designer Aimee DeMello INITIAL INITIAL Black
Copywriter N/A INITIAL INITIAL Images:
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL 21X_PicoDeGalloSalsa_13442_w1.psd (CMYK; 7444 ppi,
-7445 ppi; 4.03%, -4.03%), 21X_Strawberries_13097_
Research & Development N/A INITIAL INITIAL w1.psd (CMYK; 8076 ppi, -8077 ppi; 3.71%, -3.71%),
Quality Assurance Manager N/A INITIAL INITIAL 21X_Blueberries_13296_w1.psd (CMYK; 6388 ppi, -6389 Buyer INITIAL Apprvd
Product Development Heather Church INITIAL INITIAL ppi; 4.7%, -4.7%) Sourcer INITIAL Apprvd
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3 CHOOSE YOUR APPROACH.

Depending on the results youre looking to achieve, you can approach
the eating plan in three ways.
If youre looking to improve your health while continuing to

A achieve results, follow the 21 Day Fix EXTREME Eating Plan as is.
If youre looking for an extreme challenge and want to get shredded

B for an upcoming event, whether its a vacation or the Beachbody
Classic, the Countdown to Competition is the way to go.
If you're sticking with the EXTREME Eating Plan, but want to finish
C with a bang, use the Countdown Calorie Chart from the Countdown
to Competition plan for your final three days.
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TALLY SHEETS
Weve included TALLY SHEETS at the end of this guide to help you
track your daily portion allotments. Make plenty of copies of the
tally sheet or you can find a copy at TeamBeachbody.com.
6

Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Univers (55 Roman, 67 Bold Condensed, 57
Creative Director David Coleman INITIAL INITIAL Condensed, 65 Bold, 55 Oblique, 59 Ultra Condensed), Colors:
Senior Art Director Tommy Steele INITIAL INITIAL Minion Pro (Regular) Cyan, Magenta, Yellow,
Black
Copywriter N/A INITIAL INITIAL 21X_Background_Plates_2Z9A8780_comp_
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL w3_CMYK.psd (CMYK; 377 ppi; 79.49%), 21X_
TilapiaPoachedVegetables_13604_w2.psd (CMYK;
Research & Development N/A INITIAL INITIAL 2109 ppi; 14.22%), 21X_GreekYogurtParfait_13213_
Quality Assurance Manager N/A INITIAL INITIAL w1.psd (CMYK; 2629 ppi; 11.41%), 21X_ Buyer INITIAL Apprvd
Product Development Heather Church INITIAL INITIAL BeefButternutSquashStew_13586_w1.psd (CMYK; 2322 Sourcer INITIAL Apprvd
Business Approval Lindsay Williamson INITIAL INITIAL ppi; 12.92%), 21X_Hummus&Celery_13047_w1.psd
Final Delivery Color Profile:
(CMYK; 2322 ppi; 12.92%)
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4 USE THE CONTAINERS.

The CONTAINER FOOD GROUPS will tell you what foods to put in each
container. The order and timing of when you should eat is up to you,
but here are three suggestions.
THE ENERGY BALANCER Spread your eating across three meals and
two snacks roughly 23 hours apart. Utilize a variety of containers with
breakfast, lunch, and dinner and use the snacks for whatever containers
you missed.
THE FAT BURNER Spread your eating across six meals, 2 hours apart
but make sure youve eaten all your Purple and Yellow Container foods
before 6 PM.
AUTUMNS COMPETITION REGIMEN Spread your eating into eight small

meals. For more details, see the Countdown to Competition.
5 COMBINE YOUR EXTREME EATING PLAN WITH
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EXTREME WORKOUTS.
Its time to get serious!
See the START HERE guide

for your 21 Day Fix EXTREME
workout schedule.

Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Univers (55 Roman, 65 Bold, 67 Bold
Creative Director David Coleman INITIAL INITIAL Condensed, 59 Ultra Condensed, 57 Condensed) Colors:
Art Director/Designer Aimee DeMello INITIAL INITIAL 21X_Background_Plates_2Z9A8780_comp_w3_CMYK.psd
Black
Copywriter N/A INITIAL INITIAL (CMYK; 377 ppi; 79.49%)
T:5"
CONTAINER
FOOD
T:7.125"
GROUPS

Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Univers (67 Bold Condensed)
Senior Art Director Tommy Steele INITIAL INITIAL Images: Cyan, Magenta, Yellow,
Eating Plan_containers_black_2_w7_BKG_Only_4CBW_
Art Director/Designer Aimee DeMello INITIAL INITIAL GRACoL.psd (CMYK; 566 ppi, -567 ppi; 53%, -53%),
Black
Copywriter N/A INITIAL INITIAL 21X_Cucumbers_13338_w3_GRACoL.psd (CMYK; 912 ppi;
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL 32.86%), 21X_PintoBeansCooked_13519_w1.psd (CMYK;
1094 ppi; 27.41%), 21X_GreekYogurtParfait_13151_w1.psd
Research & Development N/A INITIAL INITIAL (CMYK; 1281 ppi; 23.41%), 21X_AvocadoCubed_13539_
Quality Assurance Manager N/A INITIAL INITIAL w3_GRACoL.psd (CMYK; 1601 ppi; 18.73%), 21DF_FOOD_ Buyer INITIAL Apprvd
Product Development Heather Church INITIAL INITIAL GROUP_PROTEIN_SALAD_385_w1.psd (CMYK; 500 ppi; Sourcer INITIAL Apprvd
Business Approval Lindsay Williamson INITIAL INITIAL 60%)
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The foods you can eat during the Fix EXTREME are
on the following pages. Pick any variety of foods
you want, fill your containers, and go!
Foods are arranged in hierarchical order. The higher up on the list, the
more nutritionally beneficial the foodbut dont ignore the foods lower
down. The Fix EXTREME is designed around consuming a variety of foods
so your body gets a diverse range of nutrients.
The foods listed for each container are based on food groups (such as
vegetables and fruits) AND macronutrient groups (fats, proteins, and
carbohydrates). This is done to ensure that you get the right balance
of vitamins, minerals, phytonutrients, and macronutrients. However,
some foods can feature different combinations of these macronutrients.
In those cases, weve categorized these complex foods based on how their
macronutrient levels best fit within our 21 Day Fix EXTREME Eating Plan.
You won't be using your container to measure out some food that comes
in individual pieces, such as nuts and asparagus. Instead, serve yourself
the amount of pieces specified in the food lists.
T:7.125"
Using the CONTAINER FOOD GROUPS
with the Countdown to Competition plan.
As a serious competitor, Autumn knows the foods that work and dont work for her body.
Eventually youll want to experiment and find the perfect foods that work for you, but in
the meantime, weve added a next to the foods Autumn eats on her carb depletion
days for you to follow.
She also eliminates dairy from her diet when prepping for a competition, because
it helps her avoid bloat, so weve added a next to these foods. She recommends
avoiding these dairy items while doing the Countdown to Competition plan.

Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Univers (55 Roman, 57 Condensed Oblique,
Creative Director David Coleman INITIAL INITIAL 55 Oblique, 67 Bold Condensed Oblique, 65 Bold, 67 Bold Colors:
Senior Art Director Tommy Steele INITIAL INITIAL Condensed), Zapf Dingbats (Regular) Cyan, Magenta, Yellow,
Black
Copywriter N/A INITIAL INITIAL Eating Plan_containers_black_2_w7_BKG_
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL Only_4CBW_GRACoL.psd (CMYK; 566 ppi; 53%),
21X_RaspberriesGrapes_13663_w1.psd (CMYK; 911 ppi;
Research & Development N/A INITIAL INITIAL 32.9%), 21DF_FOOD_GROUP_BREAKFAST_BOWL_411_
Quality Assurance Manager N/A INITIAL INITIAL w4.psd (CMYK; 1090 ppi; 27.5%) Buyer INITIAL Apprvd
T:5"
GREEN
T:7.125"
CONTAINER
10

Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Univers (67 Bold Condensed), Minion Pro
Creative Director David Coleman INITIAL INITIAL (Regular) Colors:
Art Director/Designer Aimee DeMello INITIAL INITIAL Eating Plan_containers_black_2_w7_BKG_Only_4CBW_
Black
Copywriter N/A INITIAL INITIAL GRACoL.psd (CMYK; 566 ppi, -567 ppi; 53%, -53%), PFX_
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL Containers_29034_w1.psd (CMYK; 625 ppi; 48%)
T:5"
GREEN CONTAINER (VEGGIES)
Kale, cooked or raw

Collard greens, cooked or raw
Spinach, cooked or raw
Brussels sprouts, chopped or 5 medium
Broccoli, chopped
Asparagus, 10 large spears
Beets, 2 medium
Tomatoes, chopped, cherry, or 2 medium
Squash (summer), sliced
Winter squash (all varieties), cubed
String beans
Peppers, sweet, sliced
Carrots, sliced or 10 medium baby
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Cauliflower, chopped
Artichokes, large
Eggplant, medium
Okra
Jicama, sliced
Snow peas
Cabbage, chopped
Cucumbers
Celery
Lettuce (NOT iceberg)
Mushrooms
Radishes
Onions, chopped
Sprouts
Note: If participating in the Countdown to Competition plan, the symbols are specific foods Autumn eats.
symbols are foods that Autumn avoids. For more details, see the Countdown to Competition.
11
11

Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Minion Pro (Regular), Univers (59 Ultra
Creative Director David Coleman INITIAL INITIAL Condensed, 67 Bold Condensed, 57 Condensed, 55 Roman, Colors:
Senior Art Director Tommy Steele INITIAL INITIAL 65 Bold, 67 Bold Condensed Oblique, 57 Condensed Cyan, Magenta, Yellow,
Oblique), Zapf Dingbats (Regular)
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL 21X_BalsamicSteakSalad_13487_w1.psd (CMYK; 2283 ppi;
13.14%), 21X_CarrotsCelery_13627_w1.psd (CMYK; 2803
Research & Development N/A INITIAL INITIAL ppi; 10.7%), 21X_Cucumbers_13329_w1.psd (CMYK; 2654
Quality Assurance Manager N/A INITIAL INITIAL ppi; 11.3%), 21X_RedBellPepper_13262_w1.psd (CMYK; Buyer INITIAL Apprvd
Product Development Heather Church INITIAL INITIAL 2875 ppi; 10.43%) Sourcer INITIAL Apprvd
T:5"
PURPLE
T:7.125"
CONTAINER
12

Round #:
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Art Director/Designer Aimee DeMello INITIAL INITIAL GRACoL.psd (CMYK; 566 ppi, -567 ppi; 53%, -53%), PFX_
Black
Copywriter N/A INITIAL INITIAL Containers_29036_w2.psd (CMYK; 608 ppi; 49.28%)
T:5"
PURPLE CONTAINER (FRUITS)
Raspberries
Blueberries
Blackberries
Strawberries
Watermelon, diced
Cantaloupe, diced
Orange, divided into sections or 1 medium
Tangerine, 2 small
Apple, sliced or 1 small
Apricots, 4 small
Grapefruit, divided into sections or large
T:7.125"
Cherries
Grapes
Kiwifruit, 2 medium
Mango, sliced
Peach, sliced or 1 large
Nectarine, sliced or 1 large
Pear, sliced or 1 large
Pineapple, diced
Banana, large
Papaya, diced
Figs, 2 small
Honeydew melon, diced
Salsa, pico de gallo
Tomato sauce, plain or marinara
13
13

Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Univers (55 Roman, 65 Bold, 59 Ultra
Creative Director David Coleman INITIAL INITIAL Condensed, 67 Bold Condensed, 57 Condensed), Minion Colors:
Senior Art Director Tommy Steele INITIAL INITIAL Pro (Regular) Cyan, Magenta, Yellow,
Black
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Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL Plan_P13_w1.psd (CMYK; 2480 ppi; 12.09%), 21X_
Blueberries_13296_w1.psd (CMYK; 2649 ppi; 11.32%),
Research & Development N/A INITIAL INITIAL 21X_WatermelonDiced_13491_w1.psd (CMYK; 2367 ppi;
Quality Assurance Manager N/A INITIAL INITIAL 12.67%), 21X_PicoDeGalloSalsa_13442_w1.psd (CMYK; Buyer INITIAL Apprvd
Product Development Heather Church INITIAL INITIAL 3012 ppi; 9.96%) Sourcer INITIAL Apprvd
T:5"
RED
T:7.125"
CONTAINER
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Black
T:5"
RED CONTAINER (PROTEINS)
Sardines (fresh or canned in water), 7 medium

Boneless, skinless chicken or turkey breast,
cooked, diced
Lean ground chicken or turkey ( 93% lean), cooked
Fish, fresh water (tilapia), cooked, flaked
Fish, fresh water (catfish, trout), cooked, flaked

Fish, cold water, wild caught ( cod, tuna),
cooked, flaked
Fish, cold water, wild caught (salmon),
cooked, flaked
Game: buffalo (bison, ostrich, venison),
cooked, diced
Game: lean ground ( 95% lean), cooked, diced
Eggs, 2 large
Egg whites, 8 large
T:7.125"
Greek yogurt, plain, 1%
Yogurt, plain, 2%
Shellfish (shrimp, crab, lobster), cooked
Clams, canned, drained
Red meat, extra-lean, cooked, diced
Lean ground red meat ( 95% lean), cooked
Shakeology, 1 scoop
Tempeh
Tofu, firm
Pork tenderloin, diced, cooked
Tuna, canned light in water, drained
Cottage cheese, 2%
Protein powder (hemp, rice, pea), 1 scoops
(approx. 42 g depending on variety)
Protein powder (whey), 1 scoops
(approx. 42 g depending on variety)
15
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Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL 21X_LeanGroundTurkey_13315_w1.psd (CMYK;
2841 ppi; 10.56%), 21DF_FOOD_RED_CHICKEN_235_
Research & Development N/A INITIAL INITIAL Eating_Plan_P15_w1.psd (CMYK; 2197 ppi; 13.65%),
Quality Assurance Manager N/A INITIAL INITIAL 21DF_FOOD_RED_HARD_BOILED_EGGS_246_ Buyer INITIAL Apprvd
Product Development Heather Church INITIAL INITIAL Eating_Guide_P15_w1.psd (CMYK; 2266 ppi; 13.24%), Sourcer INITIAL Apprvd
Business Approval Lindsay Williamson INITIAL INITIAL 21X_BalsamicSteakSalad_13476_w1.psd (CMYK; 2323
ppi; 12.91%)
T:5"
YELLOW
T:7.125"
CONTAINER
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DIN (Black), Univers (67 Bold Condensed, 57 Condensed)
Black
T:5"
YELLOW CONTAINER (CARBS)
Sweet potato
Yams
Quinoa, cooked
Beans (kidney, black, garbanzo, white, lima, etc.),
cooked, drained
Lentils, cooked, drained
Edamame, shelled
Peas
Refried beans, nonfat
Brown rice, cooked
Wild rice, cooked
T:7.125"
Potato, mashed or medium
Corn on the cob, 1 ear
Amaranth, cooked
Millet, cooked
Buckwheat, cooked
Barley, cooked
Bulgur, cooked
Oatmeal, steel-cut, cooked
Pasta, whole-grain, cooked
Couscous, whole wheat, cooked
Bread, whole-grain sprouted, 1 slice
Tortilla, corn, 2 small (6-inch)
Tortilla, whole wheat, 1 small (6-inch)
17
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Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL 21X_Edamame_12981_w1.psd (CMYK; 2781 ppi; 10.79%),
21DF_FOOD_YELLOW_YAMS_224_Eating_Guide_P17_
Research & Development N/A INITIAL INITIAL w1.psd (CMYK; 2232 ppi, 2205 ppi; 13.44%, 13.61%),
Quality Assurance Manager N/A INITIAL INITIAL 21X_PintoBeansCooked_13515_w1.psd (CMYK; 2700 ppi; Buyer INITIAL Apprvd
Product Development Heather Church INITIAL INITIAL 11.11%), 21X_Oatmeal_13073_w1.psd (CMYK; 3004 ppi; Sourcer INITIAL Apprvd
Business Approval Lindsay Williamson INITIAL INITIAL 9.99%)
T:5"
BLUE
T:7.125"
CONTAINER
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DIN (Black), Univers (67 Bold Condensed, 57 Condensed)
Black
T:5"
BLUE CONTAINER (HEALTHY FATS)
Avocado, mashed or medium

Raw nuts
(12 whole almonds, 8 whole cashews,
10 pecan halves, 14 whole peanuts,
20 whole pistachios, 8 walnut halves)
Hummus
Coconut milk, canned
T:7.125"
Feta cheese, crumbled
Goat cheese, crumbled
Mozzarella (low-moisture), shredded
Cheddar, provolone, jack cheese, shredded
Parmesan cheese, shredded
19
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Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL 21X_AvocadoCubed_13533_w1.psd (CMYK; 3043 ppi;
9.86%), 21X_CheeseMozzarellaShredded_13597_w1.psd
Research & Development N/A INITIAL INITIAL (CMYK; 2689 ppi; 11.15%), 21X_Walnuts_12995_w1.psd
Quality Assurance Manager N/A INITIAL INITIAL (CMYK; 2662 ppi; 11.27%), 21DF_FOOD_ROYAL_BLUE_ Buyer INITIAL Apprvd
Product Development Heather Church INITIAL INITIAL HUMMUS_256_Eating_Guide_P19_w1.psd (CMYK; 2180 Sourcer INITIAL Apprvd
Business Approval Lindsay Williamson INITIAL INITIAL ppi; 13.76%)
T:5"
ORANGE
T:7.125"
CONTAINER
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Black
Copywriter N/A INITIAL INITIAL Containers_29048_w1.psd (CMYK; 340 ppi; 88%)
T:5"
ORANGE CONTAINER (SEEDS & DRESSINGS)
Raw nuts, chopped

Raw seeds
(pumpkin, sunflower, sesame)
Flaxseed, ground
Fix EXTREME Dressings (see page 62)
T:7.125"
21
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Senior Art Director Tommy Steele INITIAL INITIAL 65 Bold, 55 Oblique) Cyan, Magenta, Yellow,
Black
Copywriter N/A INITIAL INITIAL 21DF_FOOD_ORANGE_LEMON_TARRAGON_
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL DRESSING_310_Eating_Guide_P21_w1.psd (CMYK;
2212 ppi; 13.56%), 21DF_FOOD_ORANGE_PUMPKIN_
Research & Development N/A INITIAL INITIAL SEEDS_277_w3_Eating_Guide_P21.psd (CMYK; 2239 ppi;
Quality Assurance Manager N/A INITIAL INITIAL 13.4%), 21DF_FOOD_ORANGE_SESAME_SEEDS_280_ Buyer INITIAL Apprvd
Product Development Heather Church INITIAL INITIAL w1.psd (CMYK; 2421 ppi; 12.39%), 21DF_FOOD_Chopped_ Sourcer INITIAL Apprvd
Business Approval Lindsay Williamson INITIAL INITIAL Almonds_277_w1.psd (CMYK; 2229 ppi; 13.45%)
T:5"
TEASPOON* (OILS & NUT BUTTERS)
Extra-virgin olive oil

Extra-virgin coconut oil
Flaxseed oil
Walnut oil
Pumpkin seed oil
Nut butters
(peanut, almond, cashew, etc.)
Seed butters
(pumpkin, sunflower, sesame [tahini])
*Teaspoon not provided. Please use your own.
T:7.125"
22
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Senior Art Director Tommy Steele INITIAL INITIAL 55 Oblique, 57 Condensed Oblique, 67 Bold Condensed Cyan, Magenta, Yellow,
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL 21X_ExtraVirginOliveOil_13380_w4_GRACoL_pg22.psd
(CMYK; 1909 ppi; 15.71%), 21X_CoconutOil_13390_w1.psd
Research & Development N/A INITIAL INITIAL (CMYK; 1939 ppi; 15.46%), 21X_AlmondButter_13401_
Quality Assurance Manager N/A INITIAL INITIAL w1.psd (CMYK; 1939 ppi; 15.46%), 21X_ Buyer INITIAL Apprvd
Product Development Heather Church INITIAL INITIAL PeanutButter_13086_w1.psd (CMYK; 1939 ppi; 15.46%) Sourcer INITIAL Apprvd
T:5"
FREE FOODS
Water Bar (see page 25)

Tea & Coffee (see page 26)
Fresh lemon and lime juice
Vinegars
Mustard
Herbs (fresh and dry)
Spices (except salt)
Garlic
Ginger
Hot sauce (Tabasco or Mexican only)
Pure flavor extracts
(vanilla, peppermint, almond, etc.)
E&E Energy and Endurance, 1 scoop**
T:7.125"
Seasoning Mixes (see page 30)
**Before your workout, once per day, maximum

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Trim: 5" x 7.125" Date: 11-21-2014 2:52

Creative Director David Coleman INITIAL INITIAL Condensed, 67 Bold Condensed, 55 Roman, 55 Oblique, 65 Colors:
Senior Art Director Tommy Steele INITIAL INITIAL Bold, 57 Condensed Oblique, 57 Condensed) Cyan, Magenta, Yellow,
Black
Copywriter N/A INITIAL INITIAL RST_Ginger_44371_w2.psd (CMYK; 2171 ppi; 13.82%),
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL Parsley_44349-2_w1.psd (CMYK; 2171 ppi; 13.82%),
RST_Basil_044351_w2.psd (CMYK; 2171 ppi; 13.82%),
Research & Development N/A INITIAL INITIAL Braggs_Amino_Acid_44360_w1.psd (CMYK; 2171 ppi;
Quality Assurance Manager N/A INITIAL INITIAL 13.82%), Braggs_Amino_Acid_44354_w2.psd (CMYK; 1987 Buyer INITIAL Apprvd
Product Development Heather Church INITIAL INITIAL ppi; 15.09%), Herbal_Seasoning_44346_w1.psd (CMYK; Sourcer INITIAL Apprvd
Business Approval Lindsay Williamson INITIAL INITIAL 2171 ppi; 13.82%)
T:5"
HYDRATION
Up to 60% of the human body is water; it serves as a lubricant for just
about every bodily function, all the way down to your cells. It also plays
a vital role in flushing toxins out of your system, delivering nutrients,
and helping you feel fullwhich is especially important when youre
watching your portions. Hydration is crucial during the 21 Day Fix
EXTREME given that youll probably be sweatinga lot.
We recommend you drink your body weight, divided by two, in ounces.

So if you weigh 150 poundsthat would be 150 divided by 2 = 75.
Thats 75 ounces of water, every day.
T:7.125"
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Creative Director David Coleman INITIAL INITIAL Bold, 57 Condensed) Colors:
Art Director/Designer Aimee DeMello INITIAL INITIAL TMT_iStock_000002190476Large_w1.psd (CMYK; 336
Black
Copywriter N/A INITIAL INITIAL ppi; 21.37%)
T:5"
THE WATER BAR

The Water Bar is a fun way to MIXERS
make water interesting. Enjoy Flat water
what youre drinking while Sparkling water (no calories)
staying properly hydrated.
MIX-INS
To help you get started, here are a Choose any combination of
few of our favorite water recipes: mix-ins from the lists below
BASIL TWIST to bring your water to life.
Ice water with fresh basil leaves FRUITS/VEGGIES
and a lemon wedge. Lemon wedges
Lime wedges
THE CONTINENTAL
Blueberries
Sparkling water with two orange
Raspberries
slices and 18 teaspoon of ground
Orange slices
cinnamon.
Strawberry slices
THE ISLANDER Kiwi slices
Ice water with 2 to 3 thin mango Mango slices
and pineapple slices. Pineapple slices
T:7.125"
Cucumber slices
MELON TONER
Frozen grapes
Ice water with honeydew melon
Watermelon cubes
cubes and a sprig of tarragon.
Honeydew melon cubes
BERRY BOOM! Splash of fruit juice:
Ice water with blueberries, cranberry, orange, grapefruit
raspberries, and strawberry slices.
HERBS/SPICES
Mint leaves
Basil leaves
Grated ginger
Rosemary
Ground cinnamon
Tarragon sprigs
EXTRAS
Ice
Lemon mint ice (fill an ice
cube tray with water, a few
generous squirts of lemon
juice, and mint leaves,
then freeze!)
25
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DIN (Black), Univers (65 Bold, 67 Bold Condensed, 55
Creative Director David Coleman INITIAL INITIAL Roman, 57 Condensed) Colors:
Art Director/Designer Aimee DeMello INITIAL INITIAL 21DF_FOOD_ROSEMARY_BABY_440_w1.psd (CMYK; 1703
Black
Copywriter N/A INITIAL INITIAL ppi; 17.61%), 21DF_FOOD_REFRESHINATOR__426_w1.psd
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL (CMYK; 1518 ppi; 19.75%)
T:5"
TEA & COFFEE

Even when going EXTREME, you dont need to
give up your morning coffee or afternoon tea.
In fact, theyre both filled with antioxidants and are thermogenic,
meaning they promote fat burning, and ergogenic, meaning they boost
your ability to work out.
The stuff people add to tea and coffee is the problem. For the next 21
days, youll be keeping things tight. To make sure that youre drinking
your tea or coffee EXTREME-style, here are the Dos and Donts lists.
THE DO LIST
Lemon
Cinnamon
T:7.125"
Nutmeg
Pumpkin spice
1 Tbsp. low or nonfat milk
(cows, soy, almond, hemp, etc.)
Stevia (1 serving)
THE DONT LIST

Cream
Half-and-half
Sugar, honey, and other sweeteners
Nondairy creamer
Artificial sweeteners
Flavored syrups (such as caramel,
vanilla, hazelnut, etc.)
Chocolate syrup
26
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Round #:
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Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Minion Pro (Regular), Univers (67 Bold
Creative Director David Coleman INITIAL INITIAL Condensed, 55 Roman, 55 Oblique, 57 Condensed) Colors:
Art Director/Designer Aimee DeMello INITIAL INITIAL 183140674_w1.psd (CMYK; 483 ppi, -484 ppi; 62.1%,
Black
Copywriter N/A INITIAL INITIAL -62.1%)
T:5"
REPLACEMENT CONTAINER
FOOD GROUPS
BEVERAGES: Two times a week, you can replace
one of your YELLOW CONTAINER portions with a
beverage from the list below.
Fill up the provided Shakeology shaker cup, to the fluid ounce mark
indicated below, as opposed to the Yellow Container.
If you want to use smaller amounts of a beverage for coffee, tea, or
Shakeology, that's okay. Just check a yellow container portion when
you've hit the full amount.
For example, if you use 8 ounces of unsweetened almond milk on Monday
and another 8 ounces on Tuesday, just mark one yellow container portion
on Tuesday.
T:7.125"
BEVERAGES
Milk, cows, nonfat or 1%, 8 fl oz

Soy milk
unsweetened, 8 fl oz
sweetened, 6 fl oz
Almond milk
sweetened, 8 fl oz
Coconut water, 16 fl oz
Coconut milk beverage
(from a carton, not canned)
sweetened, 8 fl oz
P90X Results and
Recovery Formula, 1 scoop (30 g)
Note: If participating in the Countdown to Competition plan, the symbols are foods that Autumn avoids.
For more details, see the Countdown to Competition.
27
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Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Univers (67 Bold Condensed, 65 Bold, 55
Creative Director David Coleman INITIAL INITIAL Roman, 59 Ultra Condensed, 67 Bold Condensed Oblique, Colors:
Senior Art Director Tommy Steele INITIAL INITIAL 57 Condensed Oblique, 57 Condensed), Minion Pro Cyan, Magenta, Yellow,
(Regular), Zapf Dingbats (Regular)
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL 21DF_FOOD_YELLOW_085_w1.psd (CMYK; 10551 ppi;
2.84%), 21DF_FOOD_ORANGE_JUICE_431_w1.psd (CMYK;
Research & Development N/A INITIAL INITIAL 2029 ppi; 14.78%)
T:5"
T:7.125"
28
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DIN (Black), Univers (57 Condensed)
Art Director/Designer Aimee DeMello INITIAL INITIAL GRACoL.psd (CMYK; 566 ppi, -567 ppi; 53%, -53%), 21X_
Black
Copywriter N/A INITIAL INITIAL ChickenFajitas_13427_w4_Page28_GRACoL.psd (CMYK;
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL 494 ppi; 60.65%), 21X_BeefButternutSquashStew_13556_
w1_GRACoL.psd (CMYK; 703 ppi; 42.66%), 21X_
Research & Development N/A INITIAL INITIAL PB&StrawberryOatmeal_13142_w1_GRACoL.psd (CMYK;
Quality Assurance Manager N/A INITIAL INITIAL 979 ppi; 30.61%), 21X_PoachedEggsAsparagus_13648_ Buyer INITIAL Apprvd
Product Development Heather Church INITIAL INITIAL w2_GRACoL_Page28_29.psd (CMYK; 763 ppi; 39.31%) Sourcer INITIAL Apprvd
T:5"
21 DAY FIX
EXTREME
T:7.125"
RECIPES
Here are a variety of simple, healthy breakfasts,
lunches, dinners, and dressings designed to
work perfectly with the color-coded containers.
For more great Fix EXTREME recipes, visit TeamBeachbody.com/TeamBeachbodyBlog
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Art Director/Designer Aimee DeMello INITIAL INITIAL Eating Plan_containers_black_2_w7_BKG_
Black
Copywriter N/A INITIAL INITIAL Only_4CBW_GRACoL.psd (CMYK; 566 ppi, -567 ppi;
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL 53%, -53%), 21X_PoachedEggsAsparagus_13648_
w2_GRACoL_Page28_29.psd (CMYK; 763 ppi; 39.31%),
Research & Development N/A INITIAL INITIAL 21X_TurkeyLettuceWrap_13375_w2_GRACoL_Page29.
Quality Assurance Manager N/A INITIAL INITIAL psd (CMYK; 549 ppi; 54.57%), Eating Plan_containers_ Buyer INITIAL Apprvd
Product Development Heather Church INITIAL INITIAL black_2_w4_BKG_Only.psd (CMYK; 566 ppi; 53%) Sourcer INITIAL Apprvd
T:5"
SEASONING MIXES
Here are a few seasoning options to add some
flavor to your food choices. Combine these herbs,
mix well, and store them in an airtight container.
Use them as a rub for roasting, grilling, and spicing
up your proteins. You can also use these mixes to
flavor rice, lentils, beans, quinoa, and vegetables.
T:7.125"
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Art Director/Designer Aimee DeMello INITIAL INITIAL 21X_Eating Plan_Pg_30_Herbs_w2.psd (CMYK; 300 ppi,
Black
Copywriter N/A INITIAL INITIAL 300 ppi; 99.79%, 99.87%)
T:5"
ALL-PURPOSE SEASONING *MINERALIZE

4 tsp. onion powder Minerals, including salt, are
2 tsp. garlic powder essential to life. Our Mineralize
2 tsp. mustard powder contains pure natural Himalayan
tsp. dried thyme crystal salt. Unlike normal table
tsp. ground black pepper salt, it is minimally processed
1 tsp. sea salt or Himalayan salt and contains up to 84 natural
minerals and trace elements,
(Mineralize)*
such as calcium, magnesium,
potassium, copper, and iron.
Natural salt is good for you

SMOKY SOUTHWESTERN because it helps to replenish these
SEASONING vital essential minerals, build
strong bones, improve nervous
1 Tbsp. chili powder system function, aid in the
2 tsp. ground cumin absorption of nutrients, and even
1 tsp. coriander helps prevent muscle cramps.**
tsp. onion powder
T:7.125"
tsp. garlic powder
tsp. dried oregano
tsp. smoked paprika
1 tsp. sea salt or Himalayan salt
(Mineralize)*
MEDITERRANEAN
SEASONING
TO LEARN MORE,
4 Tbsp. dried parsley, crushed
contact your
4 tsp. dried onion flakes
Team Beachbody Coach
2 tsp. dried basil, crushed
1 tsp. ground oregano or go to
1 tsp. ground thyme BUYMINERALIZE.COM
1 tsp. garlic powder
1 tsp. sea salt or Himalayan salt
**These statements have not been evaluated by the
(Mineralize)* Food and Drug Administration. This product is not
intended to diagnose, treat, cure, or prevent any
tsp. ground black pepper disease.
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Art Director/Designer Aimee DeMello INITIAL INITIAL RST_NEWmaster1.13_w5_Mineralize (CMYK; 383 ppi;
Black
Copywriter N/A INITIAL INITIAL 78.32%)
T:5"
T:7.125"
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DIN (Black)
Eating Plan_32-33_w2_Spread_GRACoL.psd (CMYK; 576
Art Director/Designer Aimee DeMello INITIAL INITIAL ppi; 52%)
Black
T:5"
T:7.125"
Tip: We suggest occasionally transferring
your 21 Day Fix EXTREME food to a plate.
This will give you a healthy perspective on
what a "normal" portion should look like.
33

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DIN (Black), Univers (67 Bold Condensed Oblique, 57
Creative Director David Coleman INITIAL INITIAL Condensed Oblique) Colors:
Art Director/Designer Aimee DeMello INITIAL INITIAL Eating Plan_32-33_w2_Spread_GRACoL.psd (CMYK; 576
Black
Copywriter N/A INITIAL INITIAL ppi; 52%)
T:5"
BREAKFAST
T:7.125"
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Eating Plan_w4_Spread_GRACoL_Solid_80_0_35_0_
Art Director/Designer Aimee DeMello INITIAL INITIAL Page34.psd (CMYK; 600 ppi; 50%), 21X_
Black
Copywriter N/A INITIAL INITIAL PB&StrawberryOatmeal_13142_w2_GRACoL_Page34-35.
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL psd (CMYK; 1034 ppi, -1035 ppi; 29%, -29%)
T:5"
CONTAINER
PB AND STRAWBERRY OATMEAL EQUIVALENTS
PER SERVING
Makes 1 serving
1
1 cup water 1
1 pinch sea salt or Himalayan salt (Mineralize) 1
1
4 cup steel-cut oats
1 tsp. smooth all-natural peanut butter,
no sugar added
2 Tbsp. unsweetened almond milk (optional)
1 cup sliced strawberries
1. Bring water and salt to a boil in medium saucepan over medium-high heat.
Reduce heat to low.
2. Add oats; cook, stirring frequently, for 15 to 20 minutes, or until water is just
absorbed. Remove from heat. Let stand for 5 minutes.
3. Add peanut butter; mix well. If too thick, add almond milk.
4. Top with strawberries.
T:7.125"
35
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Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Univers (67 Bold Condensed, 57 Condensed
Creative Director David Coleman INITIAL INITIAL Oblique, 55 Roman, 65 Bold, 57 Condensed), Minion Pro Colors:
Senior Art Director Tommy Steele INITIAL INITIAL (Regular), Helvetica Neue (55 Roman) Cyan, Magenta, Yellow,
Black
Copywriter N/A INITIAL INITIAL 21X_PB&StrawberryOatmeal_13123_w5_GRACoL_
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL Extended_Pages_34_35.psd (CMYK; 702 ppi, -703 ppi;
42.71%, -42.71%), 21X_PB&StrawberryOatmeal_13142_
Research & Development N/A INITIAL INITIAL w2_GRACoL_Page34-35.psd (CMYK; 1034 ppi, -1035 ppi;
Quality Assurance Manager N/A INITIAL INITIAL 29%, -29%) Buyer INITIAL Apprvd
T:5"
CONTAINER
CASHEW N OAT HOTCAKES EQUIVALENTS
PER SERVING
Makes 10 servings, 2 hotcakes each

Nonstick cooking spray 1

2 cups old-fashioned rolled oats 1
1
2 cup raw cashews
1 dash sea salt or Himalayan salt (Mineralize)
1 tsp. ground cinnamon
1 large egg
1 Tbsp. coconut oil, melted
113 cups water
1 tsp. pure vanilla extract
5 cups mixed berries
1. Place oats, cashews, salt, and cinnamon in food processor or blender;

pulse until coarsely ground.
2. Add egg, oil, water, and vanilla extract; pulse until well blended.
Batter will be thick, but if it is as thick as paste add 2 to 3 additional Tbsp. of water.
3. Heat medium nonstick skillet, lightly coated with spray, over medium heat.
4. Spoon about cup batter into skillet for each pancake;
T:7.125"
cook for 1 to 2 minutes or until bubbles form on top.
5. Flip with spatula and cook for 30 seconds.
6. Repeat with remaining batter.
7. Serve pancakes topped evenly with berries.
36
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Creative Director David Coleman INITIAL INITIAL Condensed, 57 Condensed, 55 Roman, 57 Condensed Colors:
Senior Art Director Tommy Steele INITIAL INITIAL Oblique, 65 Bold), Helvetica Neue (55 Roman) Cyan, Magenta, Yellow,
Black
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Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL ppi; 100%)
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CONTAINER
MINI VEGETABLE EGG CUPS EQUIVALENTS
PER SERVING
Makes 6 servings, 2 vegetable egg cups each
1
Nonstick cooking spray 1

12 large eggs
sea salt or Himalayan salt (Mineralize)
and ground black pepper (to taste; optional)
1 (10-oz) bag baby spinach, finely chopped
1 medium red bell pepper, finely chopped
2 green onions, finely sliced
1. Heat oven to 375 F (190 C).

2. Lightly coat a twelve-cup muffin tin with spray.
3. Place eggs in a large bowl; whisk to blend. Season with salt and pepper if desired.
4. Add spinach, bell pepper, and onions; mix well.
5. Evenly pour egg mixture into muffin cups.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the
center of cups comes out clean.
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GREEK YOGURT PARFAIT EQUIVALENTS
PER SERVING
Makes 1 serving
1
3
4 cup nonfat plain Greek yogurt 1
1 cup sliced green apple 1
8 walnut halves, chopped
1
1. Layer half yogurt and half apples in a tall glass; repeat layers.
2. Top with walnuts and cinnamon.
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EGG AND SPINACH SCRAMBLE EQUIVALENTS
PER SERVING
Makes 1 serving
2
1 large egg 1
4 large egg whites 1
1 pinch sea salt or Himalayan salt (Mineralize)
1 pinch ground black pepper
1 tsp. olive oil
2 cups fresh baby spinach
1. Combine egg, egg whites, salt, and pepper in a medium bowl; whisk to blend.
Set aside.
2. Heat oil in medium nonstick skillet over medium-low heat.
3. Add spinach; cook for 1 minute. Add egg mixture; cook, stirring frequently,
for 4 to 5 minutes, or until eggs are cooked through.
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FIX EXTREME COBB SALAD EQUIVALENTS
PER SERVING
Makes 1 serving
3
2 cups mixed salad greens 1

1 cup fresh spinach, cut into bite-sized pieces
1
2 cup sliced cucumber
1
2 cup sliced tomato 1
1
2 cup sliced carrots
1
8 avocado, cubed
1
3 cup cooked rotisserie chicken breast, skinless, boneless (3 oz)
1 hard-boiled large egg, sliced
sea salt or Himalayan salt (Mineralize)
and ground black pepper (to taste; optional)
2 Tbsp. Balsamic Vinaigrette dressing (see pg. 63)
1. Combine greens, spinach, cucumber, tomato, carrot, avocado, chicken,

and egg in a large bowl; toss gently to blend.
2. Season with salt and pepper if desired.
3. Drizzle with dressing; toss gently to blend.
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CONTAINER
CHICKEN FAJITAS EQUIVALENTS
PER SERVING
Makes 4 servings, 2 fajitas each
2
1 tsp. chili powder

1
2 tsp. sea salt or Himalayan salt (Mineralize) 1
1
2 tsp. ground cumin
1
2 tsp. olive oil, divided use
4 (5- to 6-oz) raw chicken breasts, boneless, skinless, cut into -inch strips
1 medium red (or green) bell pepper, cut into thin strips
1 medium onion, thinly sliced
1 Tbsp. fresh lime juice
8 large romaine (or butter) lettuce leaves
1
2 medium avocado, thinly sliced
1 cup fresh salsa
Lime wedges (for garnish; optional)
1. Combine chili powder, salt, cumin, garlic powder, and 1 tsp. oil in large
resealable plastic bag.
2. Add chicken, bell pepper, and onion; mix gently to coat.
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Refrigerate for 15 minutes.
3. Heat remaining 1 tsp. oil in large nonstick skillet over medium-high heat.
4. Empty contents of bag into skillet; cook, stirring frequently,
for 5 to 6 minutes, or until chicken is cooked through.
5. Remove from heat. Add lime juice.
6. Evenly top lettuce leaves with chicken mixture, avocado, and salsa.
7. Garnish with lime wedges if desired.
Variations: Substitute beef sirloin for chicken

and cook to desired doneness. Shrimp is also
a perfect substitution for chicken; simply use
1 lb. peeled and deveined shrimp and add a
flavorful ground chipotle chili powder instead
of regular chili powder.
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CONTAINER
TURKEY LETTUCE WRAPS EQUIVALENTS
PER SERVING
Makes 6 servings, 1 wrap each
1
112 lbs. raw 93% lean ground turkey breast 1

1 tsp. ground cumin
1
2 tsp. sea salt or Himalayan salt (Mineralize)
1 tsp. chili powder
1 tsp. paprika
1
2 tsp. dried oregano
1
2 medium onion, finely chopped
1
2 green bell pepper, finely chopped
3
4 cup water
3
4 cup tomato sauce, no sugar added (4 oz)
6 large lettuce leaves, washed, dried
1 medium tomato, chopped
1 cup chopped fresh cilantro
1. Heat large nonstick skillet over medium heat. Add turkey; cook, stirring frequently,
for 5 minutes, or until no longer pink.
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2. Add garlic powder, cumin, salt, chili powder, paprika, and oregano; mix well.
3. Add onion and bell pepper; cook, stirring frequently, for 4 to 5 minutes,
or until onion is translucent.
4. Add water and tomato sauce. Bring to a boil. Reduce heat to low;
cook, covered, for 10 to 12 minutes.
5. Top each lettuce leaf evenly with turkey mixture, tomato, and cilantro.
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BALSAMIC STEAK SALAD EQUIVALENTS
PER SERVING
Makes 4 servings, approximately 4 cups each
3
4 (5- to 6-oz) raw extra-lean beef tenderloin steaks, 1

trimmed (-inch thick) 1
tsp. ground black pepper
4 tsp. olive oil
cup balsamic vinegar
8 cups mixed salad greens
2 cups sliced red onion
2 cups cherry tomatoes, cut in half
1. Season steaks with salt and pepper. Set aside.

2. Heat oil in large nonstick skillet over medium-high heat.
3. Add steaks; cook for 3 minutes on each side for medium rare, or to desired
doneness. Remove steaks from pan; keep warm by covering with aluminum foil.
4. Add balsamic vinegar to skillet. Bring to a boil. Reduce heat to low;
gently boil for 3 to 5 minutes, or until vinegar thickens into a glaze.
5. Cut each steak into -inch thick slices. Set aside.
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6. Place 2 cups of mixed greens, cup onions, and cup tomatoes on each
serving plate. Top with steak slices; drizzle evenly with balsamic glaze.
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POACHED TILAPIA WITH VEGETABLES EQUIVALENTS
PER SERVING
Makes 1 serving
1
1 (4-oz) raw tilapia fillet 1

tsp. sea salt or Himalayan salt (Mineralize) 1
tsp. ground black pepper
1 tsp. olive oil
cup sliced carrot
cup sliced red onion
5 large asparagus spears, sliced
1 clove garlic, chopped
cup water
1 Tbsp. fresh lemon juice
tsp. fresh (or dry) dill
Lemon slices (for garnish; optional)
1. Season tilapia with salt and pepper. Set aside.

2. Heat oil in large nonstick skillet over medium-high heat.
3. Add carrot and onion; cook, stirring frequently, for 2 to 3 minutes.
4. Add asparagus and garlic; cook, stirring frequently, for 2 to 3 minutes,
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or until vegetables are tender-crisp. Place vegetables on a large
serving platter. Keep warm.
5. Add water, lemon juice, and dill to skillet; cook, stirring frequently,
until it reaches a boil. Reduce heat to medium.
6. Add tilapia; cook, covered, for 5 to 7 minutes, or until fish flakes easily
when tested with a fork.
7. Remove from heat; place tilapia on top of vegetables. Top with sauce.
8. Garnish with lemon if desired.
Tip: Buy fish in large

quantities and freeze in
individual resealable plastic
bags for use in this recipe.
Remember to date your
frozen fish and freeze for
no more than 6 months.
Defrost in refrigerator the
day before you are going to
prepare recipe.
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CONTAINER
TURKEY MEATLOAF EQUIVALENTS
PER SERVING
Makes 8 servings, 1 8 meatloaf each

2 lbs. raw 93% lean ground turkey 1

1 cup all-natural mild salsa
1 cup cooked quinoa, cooled
2 large eggs, lightly beaten
3 cloves garlic, finely chopped
Ground black pepper (to taste; optional)
Fresh chopped parsley (for garnish; optional)
1. Preheat oven to 375 F (190 C).

2. Combine turkey, salsa, quinoa, eggs, garlic, salt, and pepper in a large bowl;
mix well by hand or with a rubber spatula.
3. Shape mixture into shape of a loaf and place on ungreased 13 x 9-inch baking pan.
4. Bake for 60 to 70 minutes, or until center is no longer pink and meat is cooked
through.
5. Let stand 10 minutes before serving.
6. Serve garnished with parsley.
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Tip: Cut cooked meatloaf
into single servings
and freeze in single
resealable plastic bags
for future meals.
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CONTAINER
TURKEY CHILI EQUIVALENTS
PER SERVING
Makes 6 servings, 1 cup each

1 tsp. olive oil 1

112 lbs. raw 93% lean ground turkey
1 medium onion, chopped
1 medium green bell pepper, chopped
112 tsp. ground cumin
1 Tbsp. chili powder
1
1
4 tsp. cayenne pepper (to taste; optional)
2 (15-oz) cans black beans (or pinto beans), drained, rinsed
1 (15-oz) can all-natural diced tomatoes, no sugar added
12 fresh cilantro sprigs, finely chopped (for garnish; optional)
1. Heat oil in large saucepan over medium-high heat.

2. Add turkey, onion, bell pepper, and garlic; cook, stirring occasionally,
for 5 to 8 minutes, or until turkey is no longer pink.
3. Add cumin, chili powder, salt, and cayenne pepper; cook, stirring constantly,
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for 1 minute.
4. Add beans and tomatoes (with liquid). Bring to a boil. Reduce heat to low;
gently boil, stirring occasionally, for 15 to 20 minutes, or until thickened.
5. Serve warm, sprinkled with cilantro.
Tip: Store in individual

containers and freeze for
future meals.
Variations: Substitute
ground turkey with diced
chicken or turkey breast.
Add garbanzo beans and
organic corn for additional
texture and flavor.
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POACHED EGGS OVER ASPARAGUS EQUIVALENTS
PER SERVING
Makes 1 serving
1
2 cups hot water 1

1 tsp. fresh lemon juice
2 large eggs
10 large asparagus spears, steamed
Ground black pepper (to taste; optional)
Finely grated lemon peel (to taste; optional)
1. Place water in medium saucepan. Bring to a boil over medium-high heat.

Add lemon juice; reduce heat to maintain a gentle boil.
2. Break eggs into a small bowl. Hold bowl close to the waters surface and slip
each egg separately 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.
3. Serve poached eggs over asparagus.
4. Garnish with pepper and lemon peel if desired.
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CONTAINER
TURKEY MEATBALLS EQUIVALENTS
PER SERVING
Makes 6 servings, 5 meatballs each
1
Nonstick cooking spray

112 lbs. raw 93% lean ground turkey breast
1 tsp. dry mustard
1 tsp. smoked paprika
1 large egg, lightly beaten
3
4 cup quick-cooking rolled oats
12 fresh parsley sprigs, finely chopped
2 Tbsp. tomato sauce, no sugar added
1. Preheat oven to 400 F (204 C).

2. Lightly coat large baking sheet with spray; set aside.
3. Combine turkey, salt, mustard, paprika, egg, oats, garlic, parsley, and tomato sauce
in a large bowl; mix well by hand.
4. Roll mixture into 30 1-inch meatballs. Place on prepared baking sheet.
5. Bake for 15 to 20 minutes, or until no longer pink in the middle.
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Tip: Meatballs freeze very well.
Place 5 cooked meatballs in a
resealable bag and freeze for
future meals. You can defrost
them in the refrigerator and heat
them in a toaster oven.
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CONTAINER
HEARTY BEEF AND BUTTERNUT SQUASH STEW EQUIVALENTS
PER SERVING
Makes 6 servings, approximately 114 cups each
1
1 tsp. olive oil 1

112 lbs. raw lean beef stew meat, boneless,
cut into 2-inch cubes
1 medium onion, chopped
1
2 green bell pepper, chopped
1
2 red bell pepper, chopped
4 cloves garlic, crushed
2 medium tomatoes, chopped
1 cup low-sodium organic beef broth
1 bay leaf
1 tsp. ground black pepper
2 cups cubed butternut squash
1
4 cup chopped fresh flat leaf parsley
1. Heat oil in a large saucepan over medium-high heat.

2. Add beef; cook, stirring frequently, for 4 to 5 minutes, or until beef is brown.
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3. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes,
or until onion is translucent.
4. Add garlic; cook, stirring frequently, for 1 minute.
5. Add tomatoes, broth, bay leaf, salt, and pepper. Bring to a boil.
Reduce heat to medium-low; cook, covered, for 40 minutes.
6. Add squash; cook, stirring occasionally, for 8 to 12 minutes, or until sauce has
thickened and beef is fork-tender.
7. Remove bay leaf; serve topped with parsley.
Tip: You can store

individual portions of
cooked beef stew in
refrigerator for up to
four days, or freeze for
up to three months.
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SNACKS
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T:5"
CONTAINER
ALMONDS AND PEAR EQUIVALENTS
PER SERVING
Makes 1 serving
1
small pear 1
whole raw almonds
1. Enjoy almonds with pear.
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CONTAINER
APPLE AND ALMOND BUTTER EQUIVALENTS
PER SERVING
Makes 1 serving
1
small apple, cut in half, seeds removed 2

all-natural almond butter

1. Fill each apple half with almond butter.
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CONTAINER
HUMMUS AND CELERY EQUIVALENTS
PER SERVING
Makes 1 serving
1
large celery stalks, cut into sticks 1

prepared hummus

1. Serve portioned hummus with celery for dipping.
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T:5"
CONTAINER
GREEK YOGURT WITH BANANA AND CINNAMON EQUIVALENTS
PER SERVING
Makes 1 serving
1
1% plain Greek yogurt 1

large banana, sliced
1
1. Place yogurt in a small serving bowl; top with banana and cinnamon.
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CONTAINER
EDAMAME AND SESAME SEEDS EQUIVALENTS
PER SERVING
Makes 1 serving
1
shelled edamame 1
sesame seeds
1. Place edamame in a small serving bowl; sprinkle with sesame seeds.
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FIX EXTREME DRESSINGS
Tip: Store leftover dressing in a covered container in the T:7.125"

refrigerator. If dressing thickens when cold, hold at room
temperature for 30 minutes and stir before serving.
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CONTAINER
BALSAMIC VINAIGRETTE EQUIVALENTS
PER SERVING
Makes 8 servings, One each
1
6 Tbsp. balsamic vinegar

1
4 cup fresh lemon juice
1 tsp. raw honey (or pure maple syrup)
2 tsp. Dijon mustard
6 Tbsp. extra-virgin olive oil
1. Combine vinegar, lemon juice, and honey in a medium bowl; whisk to blend.
2. Stir in mustard; mix well.
3. Slowly add oil while whisking; mix well.
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CONTAINER
LIME-BASIL VINAIGRETTE EQUIVALENTS
PER SERVING
1
1
4 cup fresh lime juice
1
4 cup finely chopped shallot
6 fresh basil leaves, finely chopped
1
1
4 tsp. ground black pepper
1. Combine lime juice, shallot, basil, mustard, salt, and pepper in a small bowl;
whisk to blend.
2. Slowly add oil, whisking continuously, until blended.
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CONTAINER
CREAMY MINT DRESSING EQUIVALENTS
PER SERVING
1
1 medium avocado, cut into chunks

112 cups nonfat plain Greek yogurt
1
4 cup finely chopped fresh mint
3 Tbsp. red wine vinegar
1
1 dash ground white pepper
1
3 cup extra-virgin olive oil
1. Place avocado, yogurt, mint, vinegar, salt, and pepper in blender; cover.
Blend until smooth.
2. Slowly add oil, blending continuously, until well mixed.
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Tip: Store leftover dressing in a covered container in the
refrigerator. If dressing thickens when cold, hold at room
temperature for 30 minutes and stir before serving.
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CONTAINER
WHITE BALSAMIC VINAIGRETTE EQUIVALENTS
PER SERVING
1
6 Tbsp. white balsamic vinegar

1
4 cup fresh lemon juice
1 tsp. pure maple syrup
1. Combine vinegar, lemon juice, maple syrup, and mustard

in a small bowl; whisk to blend.
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CONTAINER
ORANGE-LIME VINAIGRETTE EQUIVALENTS
PER SERVING
1
1
4 cup 100% orange juice
1
4 cup fresh lime juice
2 tsp. raw honey
1
4 cup extra-virgin olive oil
1. Combine orange juice, lime juice, mustard, and honey in a small bowl; whisk to blend.
65
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Black
Copywriter N/A INITIAL INITIAL 21X_Dressings_0038_w5.psd (CMYK; 585 ppi; 40.98%)
T:5"
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GET SERIOUS
21-DAY RESULTS
WITH SHAKEOLOGY

Drinking Shakeology daily helps you:

LOSE WEIGHT. CURB CRAVINGS. INCREASE ENERGY.
Your 21 Day Fix EXTREME program was specifically designed
to include Shakeology as a simple, super-satisfying way of
helping you maximize your weight loss and get seriously
shredded in just three weeks.
Each shake contains Your Daily Dose of Dense Nutrition,
packed with incredible amounts of protein, antioxidants,
phytonutrients, prebiotics, enzymes, and many rare superfoods
that your body needs and craves.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
66

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Creative Director David Coleman INITIAL INITIAL Bold, 57 Condensed) Colors:
Art Director/Designer Aimee DeMello INITIAL INITIAL Shakeology_Tag_3D_4C.ai (20.94%, 20.82%), 21X_
Black
Copywriter N/A INITIAL INITIAL Shakeology_4_w4.psd (CMYK; 1261 ppi; 23.78%)
T:5"
IN FACT, WE SURVEYED NEARLY 3,000 DAILY SHAKEOLOGY

DRINKERS AND HERES WHAT THEY TOLD US:**
93% feel healthier since drinking Shakeology.
81% feel it has helped them reduce their cravings for junk food.
86% experience an increase in their energy levels.
Shakeology works so perfectly with your 21 Day Fix EXTREME
workouts, youll be absolutely amazed at the results.
T:7.125"
CONTAINER
21 DAY FIX EXTREME EXCLUSIVE . . . EQUIVALENTS
PER SERVING
AUTUMN CALABRESES FAVORITE RECIPE! 1
Makes 1 serving
1
1 cup (8 fl oz) unsweetened almond milk

3 tsp. all-natural peanut butter (no sugar added)
large banana 3
1 scoop Chocolate Vegan Shakeology
1 cup (8 fl oz) ice
Place almond milk, peanut butter, banana, Shakeology, and ice in blender; cover.
Blend until smooth.
THE EMPTY-BAG GUARANTEE TO LEARN MORE

Try Shakeology for 30 days and if you dont feel contact your Team Beachbody Coach or
healthier, return it and well refund your money
(less s & h). Even if the bag is totally empty. visit ShakeologyFixExtreme.com today.
facebook.com/shakeology twitter.com/shakeology instagram.com/shakeology youtube.com/shakeology
**Based on a survey of 2,769 Shakeology users who drank Shakeology 5 or more times per week and exercised 3 times per week.
67

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DIN (Black), Helvetica Neue (75 Bold, 55 Roman), Univers
Creative Director David Coleman INITIAL INITIAL (65 Bold, 57 Condensed, 67 Bold Condensed, 57 Condensed Colors:
Senior Art Director Tommy Steele INITIAL INITIAL Oblique, 55 Roman), Minion Pro (Regular) Cyan, Magenta, Yellow,
Black
Copywriter N/A INITIAL INITIAL SHK_4FrostyGlasses_EqualChocVan_w7_w_reflections.
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL psd (CMYK; 1677 ppi, 1670 ppi; 20.98%, 21.07%)
T:5"
On the Fix EXTREME Eating Plan youll be avoiding

sweets and treats for the next 21 dayswith one
exception: . These snacks and smoothies
will taste decadent, but are filled with healthy
foods that will fuel your body for your workouts
and push your results.
SHAKEOLOGY
RECIPES
T:7.125"
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DIN (Black), Univers (67 Bold Condensed, 55 Roman),
Creative Director David Coleman INITIAL INITIAL Minion Pro (Regular) Colors:
Black
Copywriter N/A INITIAL INITIAL GRACoL.psd (CMYK; 566 ppi, -567 ppi; 53%, -53%), 21X_
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL ShakeologySquares_13026_w3.psd (CMYK; 647 ppi; 46.3%)
T:5"
CONTAINER
STRAWBERRY PROTEIN SQUARES EQUIVALENTS
PER SERVING
Makes 8 servings, 1 square each

2 cups old-fashioned rolled oats

4 scoops Strawberry Shakeology
cup all-natural smooth almond butter
cup unsweetened almond milk
1. Place oats and Shakeology in blender or food processor; cover.

Blend for 1 minute.
2. Add almond butter and almond milk; cover. Blend for 1 minute,
or until it forms a wet dough.
3. Place in 8 x 8-inch baking dish; press evenly to cover bottom of dish. Set aside.
4. Refrigerate for 2 hours or until firm. Cut into eight 1-inch squares.
T:7.125"
69
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Black
Copywriter N/A INITIAL INITIAL 21X_Eating Plan_Spread_w2_Pg_56-57_GRACoL_
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL Background_Plate_Shadow.psd (CMYK; 298 ppi; 100.36%),
21X_ShakeologySquares_13026_w3.psd (CMYK; 647 ppi;
T:5"
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Shakeology Bag Chocolate_Vegan_w6_with_Reflection_
Art Director/Designer Aimee DeMello INITIAL INITIAL With_Glass_September2014_Comp21X_w2.psd (CMYK;
Black
Copywriter N/A INITIAL INITIAL 632 ppi; 37.96%)
T:5"
CONTAINER
HARVEST PIE SMOOTHIE EQUIVALENTS
PER SERVING
Makes 1 serving
1
1 cup water 1
1 scoop Tropical Strawberry Vegan Shakeology
2 Tbsp. raw walnuts
1
1 cup ice
Place water, Shakeology, walnuts, cinnamon,

1.
and ice in blender; cover. Blend until smooth.
T:7.125"
CONTAINER
NUTTY BLUEBERRY SURPRISE SMOOTHIE EQUIVALENTS
PER SERVING
Makes 1 serving

1 cup water 1
1 scoop Chocolate Vegan Shakeology 1
1
2 cup fresh or frozen blueberries
2 Tbsp. chopped raw pecans
1
1 cup ice
Place water, Shakeology, blueberries, pecans, cinnamon,

1.
71
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Trim: 5" x 7.125" Date: 11-21-2014 2:52

Black
Copywriter N/A INITIAL INITIAL Shakeology Glass Vegan Tropical Strawberry_w13_
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL Reflection_January2014_Cinnamon_Walnuts.psd (CMYK;
1449 ppi, 1432 ppi; 16.56%, 16.75%), Shakeology Bag
Research & Development N/A INITIAL INITIAL Chocolate_Vegan_w6_with_Reflection_With_Glass_
Quality Assurance Manager N/A INITIAL INITIAL September2014_Comp21X_w2.psd (CMYK; 632 ppi; Buyer INITIAL Apprvd
Product Development Heather Church INITIAL INITIAL 37.96%) Sourcer INITIAL Apprvd
T:5"
CONTAINER
SHAKEOLOGY BARS EQUIVALENTS
PER SERVING
Makes 12 servings, 1 bar each
1
4 scoops Chocolate Shakeology 1

2 cups old-fashioned quick-cooking oats 1
1
2 cup chopped raw walnuts
1
2 cup raisins
1 cup unsweetened almond milk
1
2 cup all-natural smooth peanut butter
Nonstick cooking spray
1. Combine Shakeology, oats, walnuts, and raisins in a large bowl;

mix well.
2. Add almond milk and peanut butter; mix well with a spatula or by hand.
3. Place in an 8 x 8-inch pan that is lightly coated with spray.
Press down to flatten into pan. Refrigerate for 3 hours.
4. Cut into 12 bars.
T:7.125"
CONTAINER
CHOCOLATE SHAKEOLOGY PUDDING EQUIVALENTS
PER SERVING
Makes 4 servings, approximately 1 2 cup each

1 2 scoops
1
Chocolate Shakeology
1 ripe medium avocado
1 medium banana, cut into chunks
1 cup unsweetened almond milk
1. Place Shakeology, avocado, banana, and almond milk in blender;

cover. Blend until smooth. (If too thick, add additional almond milk.)
2. Pour into four dessert cups; refrigerate for at least 1 hour, or until set.
72
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AS2_ShakeologyBars_135_w2_3DR_Guide.psd
Art Director/Designer Aimee DeMello INITIAL INITIAL (CMYK; 996 ppi; 30.11%), iStock_000009232660Large_
Black
Copywriter N/A INITIAL INITIAL r1.psd (CMYK; 570 ppi, -571 ppi; 52.63%, -52.63%),
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL iStock_000009232660Large_w3.psd (CMYK; 570 ppi;
T:5"
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FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

Shakeology Bag _Vanilla_1.6_with_Reflection_with_
Art Director/Designer Aimee DeMello INITIAL INITIAL Glass_Sept_2014_w10_watermelon_Mint.psd (CMYK; 627
Black
Copywriter N/A INITIAL INITIAL ppi; 38.28%)
T:5"
CONTAINER
VANILLA ALMOND SHAKEOLOGY SMOOTHIE EQUIVALENTS
PER SERVING
Makes 1 serving
1
1 cup water 2
1 scoop Vanilla Shakeology
2 tsp. all-natural almond butter
1 cup ice
Place water, Shakeology, almond butter, and ice in blender; cover.

1.
Blend until smooth.
T:7.125"
CONTAINER
MINTY WATERMELON SHAKEOLOGY SMOOTHIE EQUIVALENTS
PER SERVING
Makes 1 serving
1
1
2 cup water 1
1 scoop Vanilla Shakeology
1 cup cubed watermelon
6 fresh mint leaves, chopped
1 cup ice
Place water, Shakeology, watermelon, mint, and ice in blender; cover.

1.
Blend until smooth.
75
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FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

Black
Copywriter N/A INITIAL INITIAL Shakeology Bag _Vanilla_1.6_with_Reflection_with_
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL Glass_Sept_2014_w10_watermelon_Mint.psd (CMYK; 627
ppi; 38.28%), 21X_AlmondButter_13404_w4_GRACoL.psd
Research & Development N/A INITIAL INITIAL (CMYK; 1190 ppi; 25.2%)
T:5"
T:7.125"
76
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Trim: 5" x 7.125" Date: 11-21-2014 2:52

21X_Eating Plan_r6_Pg76_Comp_w5.psd (CMYK; 300
Art Director/Designer Aimee DeMello INITIAL INITIAL ppi; 100%)
Black
T:5"
CONTAINER
COCONUT CHERRY SMOOTHIE EQUIVALENTS
PER SERVING
Makes 1 serving

1 cup water 1
1 scoop Greenberry Shakeology
1
4 cup frozen unsweetened black cherries, pitted
1
4 cup fresh or frozen strawberries
1 tsp. coconut extract
1 cup ice
Place water, Shakeology, cherries, strawberries, coconut

1.
extract, and ice in blender; cover. Blend until smooth.
T:7.125"
CONTAINER
BANANA-NUT BLISS SMOOTHIE EQUIVALENTS
PER SERVING
Makes 1 serving
1
1 cup water 1
1 scoop Chocolate Shakeology
1
1
2 large banana, cut into chunks
1
2 Tbsp. raw walnuts, chopped
1 cup ice

1. Place water, Shakeology, banana, cinnamon, walnuts,
77
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Trim: 5" x 7.125" Date: 11-21-2014 2:52

Black
Copywriter N/A INITIAL INITIAL 21X_Eating Plan_r6_Pg76_Comp_w5.psd (CMYK; 300
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL ppi; 100%), Shakeology Glass_Greenberry_1.6_w2_
Reflection_March2014_Cherries_Coconut.psd (CMYK;
Research & Development N/A INITIAL INITIAL 1434 ppi; 16.73%)
T:5"
21 DAY FIX EXTREME FAQ

THIS SEEMS LIKE A LOT OF FOOD. DO I NEED TO EAT IT ALL?
Healthy foods like fruits, veggies, and lean proteins have a lot more volume,
so at first, the amount of food on your plate may seem overwhelming. You
dont need to eat it all! In time, your body will adapt. Just dont use this as
an excuse to skip foods you dont like. Try to eat equal amounts from each
container and if you must cut out the occasional container, make it a yellow one.
HOW DO I KNOW IF IM GETTING ENOUGH FOOD?

Generally, hunger and cravings arent great indicators that youre not eating
enough, especially when youre trying a new nutrition plan. They can just be your
body telling you that its used to your former ways of eating and indulgence.
Performance is a far better indicator of adequate nutrition. Your workouts should
continue to improve. If youre not making gains, a lack of calories may be the
T:7.125"
issue. Proper nutrition should easily sustain you through a 30-minute workout.
If youre absolutely dying in the middle of the EXTREME workouts, it may mean
youre running out of blood sugar and glycogen (which is your bodys blood
sugar backup) and therefore youre under-eating.
Other signals include an inability to sleep, nagging headaches, and a general
feeling of sluggishness. If this happens, we recommend moving up to the
next Calorie Chart. The 21 Day Fix EXTREME Eating Plan is challenging, but
it should still feel doable. As for the Countdown to Competition plan, first go
back to the EXTREME Eating Plan before moving up to the next Calorie Chart.
WHAT ABOUT EATING OUT AT RESTAURANTS?

21 Day Fix EXTREME is only 21 days. Keep your goals at the forefront and
stay focused on your nutrition and exercise. For best results, stay away
from the ever-present sugars, fats, salty food items, and overblown portion
sizes in most restaurant fare.
21 Day Fix EXTREME is an excellent opportunity to educate yourself on
how to dine out properly. Occasionally transfer your foods to a plate. This
will teach you perspective on healthy portion sizes, so youll be better
equipped at restaurants to know what to eat and what to take home.
78
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Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

Creative Director David Coleman INITIAL INITIAL Bold, 55 Oblique, 57 Condensed) Colors:
Art Director/Designer Aimee DeMello INITIAL INITIAL None
Black
T:5"
CONTINUE TO MAXIMIZE YOUR RESULTS

WITH PROVEN BEACHBODY PRODUCTS.

Available through your Team Beachbody Coach or at Beachbody.com.
INSANITY MAX:30
How hard will you go to get the most INSANE body of
your life? With INSANITY MAX:30, its not just about
getting through all 30 minutes of the workout, its about
pushing to your personal MAX to get MAX results.
Retail Price $119.85

Club Price $107.87
Coach Price $89.89
P90X3
T:7.125"
No other program offers such a wide variety of short,
extreme workouts. Featuring everything from cardio,
to resistance training, to martial arts, to yoga, and even
Pilatesthis is how you get ripped in 30 minutes a day.
Retail Price $119.85

Club Price $107.87
Coach Price $89.89
PIYO
PiYo combines all the benefits of Pilates and yoga

then cranks up the speed to deliver a true fat-burning,
low-impact workout that leaves your body looking
long, lean, and incredibly defined.
Retail Price $59.85

Club Price $53.87
Coach Price $44.89
All prices and products shown are subject to change. Please visit Beachbody.com for the most current information. 79
79

Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

Creative Director David Coleman INITIAL INITIAL Bold, 57 Condensed), Futura Std (Medium) Colors:
Art Director/Designer Aimee DeMello INITIAL INITIAL InsaMax30_Product_Base_Final_071114_GRACoL.
Black
Copywriter N/A INITIAL INITIAL psd (CMYK; 1636 ppi; 18.33%), P90X3 product base
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL final white layers and alphas_GRACoL_v2.psd (CMYK;
900 ppi; 8%), PiYo_Product_Base_IndividualObjects_
Research & Development N/A INITIAL INITIAL supplemental_030714_GRACoL.psd (CMYK; 1533 ppi;
Quality Assurance Manager N/A INITIAL INITIAL 19.56%) Buyer INITIAL Apprvd
T:5"
T:7.125"
WANT TO STAY COMMITTED?
HERE'S THE KEY. . .
Your purchase of the 21 Day Fix EXTREME program is a serious step in the
right direction. However, to get the best results of your life, you also need
great support, real accountability, and the daily commitment to working out
and eating healthy. Thats where the Team Beachbody VIP Club Membership
comes in. Its an essential tool for staying on track and achieving your goals!
To gain VIP access, sign up for your RISK-FREE 30-DAY TRIAL

at TeamBeachbody.com/SignUp
Act now and get a FREE GIFT ($70 value)!

Join today and your Club membership will give you
special access to 3 BONUS DIGITAL WORKOUTSFREE.
80
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DIN (Black), Univers (55 Roman, 65 Bold, 57 Condensed)
P90_tvroom0193_DC_w3_GRACoL.psd (CMYK; 1340
Art Director/Designer Aimee DeMello INITIAL INITIAL ppi; 13.42%), AS2_Steak_Arugula_Salad_175_21X_
Black
Copywriter N/A INITIAL INITIAL Insert_w2.psd (CMYK; 2447 ppi; 12.26%), Combat_Web
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL site_w2_for 21 day fix TBB page.psd (CMYK; 379 ppi, 384
ppi; 79.01%, 78.11%), 21DFX_7-10-14_01198_w1.psd
Research & Development N/A INITIAL INITIAL (CMYK; 2537 ppi; 11.82%)
T:5"
VIP access to TeamBeachbody.com gives you

everything you need to increase your success
with 21 Day Fix EXTREME:
1. 10% discount on Shakeology, fitness programs, gear, and

supplements with a paid Team Beachbody Club membership
2. Personalized online meal plans based on your individual goals
3. Diet and workout advice from fitness and nutrition experts
4. Nutrition tools, including a Healthy Weight Calculator and Body

Fat Calculator
T:7.125"
5. Message Boards where you can get answers to all your food
and fitness questions 24/7
6. A FREE Coach for questions, concerns, or just a bit

of encouragement along the way
81
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Round #:
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Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Univers (55 Roman, 57 Condensed)
21X_Lifestyle ipad_6_w2_SIMPLE.psd (CMYK; 1763 ppi;
Art Director/Designer Aimee DeMello INITIAL INITIAL 17.01%), 21DFX_7-10-14_00248_w1.psd (CMYK; 2023 ppi,
Black
Copywriter N/A INITIAL INITIAL 2049 ppi; 14.82%, 14.64%), 21DFX_7-10-14_01034_w1.psd
T:5"
GET A FREE SHIRT AND A CHANCE

TO WIN SERIOUS CASH AND PRIZES!
FITNESS. NUTRITION. SUPPORT.
Want to get the most from your 21 DAY FIX EXTREME program? The Beachbody
Challenge will give you the motivation, support, and tools you need to shred
up and shed off those final pounds. With 24/7 peer support and the chance
to win serious cash and prizes, youll get that hardbody youve always
wanted with 21 DAY FIX EXTREME in no time. Then, just share your fitness
transformation with us to get a FREE shirt and the chance to win over $100,000!
TAKE THE CHALLENGE AT TakeBBChallenge.com
T:7.125"
GET
R
YOU
F E
R E
T
SHIR Having a support system of
people who had the same goals
as I did, and cheered me on
when I was successful, pushed
me to overcome my struggles!
Shannon H.
Beachbody Challenge Participant
BEFORE AFTER*

Go to TakeBBChallenge.com for all rules, terms, and conditions. *Results vary.
82

Round #:
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Trim: 5" x 7.125" Date: 11-21-2014 2:52

Creative Director David Coleman INITIAL INITIAL Condensed, 55 Roman, 55 Oblique), Helvetica Neue Colors:
Senior Art Director Tommy Steele INITIAL INITIAL (Regular), Futura Std (Bold) Cyan, Magenta, Yellow,
Black
Copywriter N/A INITIAL INITIAL BBchallenge_Sphere_Horz.ai (35.34%), 21F_Hargrave_
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL Shannon_Day 1_GRACoL.psd (CMYK; 2564 ppi; 11.7%),
21F_Hargrave_Shannon_Day 21_w1_GRACoL.psd (CMYK;
Research & Development N/A INITIAL INITIAL 1019 ppi; 29.44%), SUCCESS_STORY_TSHIRT_966_w11_
Quality Assurance Manager N/A INITIAL INITIAL GRACoL_21DF_COMP.psd (CMYK; 1114 ppi; 26.92%) Buyer INITIAL Apprvd
T:5"
GET SERIOUS.
GET A FREE COACH.
Now that youre a 21 Day Fix EXTREME customer,
Ive got simple advice to help you reach your
fitness goals. Get a Team Beachbody Coach.
Whats a Team Beachbody Coach?

A COACH IS A CUSTOMER, JUST LIKE YOU,
who has seen great results from using Beachbody
products and wants to help you reach your goals.
How can a Coach help?

YOUR COACH WILL HELP KEEP YOU MOTIVATED,
and stay in touch online or over the phone.
T:7.125"
Theyll also set you up on TeamBeachbody.com,
for the best exercise advice and nutrition tips.
And heres the best part:

ITS FREE. IT COSTS YOU ABSOLUTELY NOTHING.
Millions of people have been partnered with

their Coaches to achieve their dream bodies.
SO WHAT ARE YOU WAITING FOR?
Its time to get serious.

Autumn Calabrese
Get your Coach today at

GETMYFREECOACH.COM
83

Round #:
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Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Trade Gothic (Bold Condensed No. 20), Univers
Creative Director David Coleman INITIAL INITIAL (55 Roman, 57 Condensed, 67 Bold Condensed) Colors:
Art Director/Designer Aimee DeMello INITIAL INITIAL CoachPage_w5.psd (CMYK; 578 ppi, -579 ppi; 51.82%,
Black
Copywriter N/A INITIAL INITIAL -51.82%), 21X_PR posing_50_w7_cmyk.psd (CMYK; 726
Proofreader Lyn Fey/Valerie Watson INITIAL INITIAL ppi; 41.32%)
T:5"
TALLY SHEETS
These Tally Sheets will help you to keep track of your
daily portion allotments. Be sure to make additional
copies or you can find a copy of the Tally Sheets at
TeamBeachbody.com under
GET FIT > FITNESS TOOLS > WORKOUT SHEETS.
EXAMPLE:
T:7.125"
84
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DIN (Black), Univers (65 Bold, 67 Bold Condensed, 55
Art Director/Designer Aimee DeMello INITIAL INITIAL 21xTALLYSHEET_w1.psd (CMYK; 621 ppi; 96.5%)
Black
T:5"
CALORIE TARGET:
CONTAINERS
DAY:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Total
Water
T:7.125"
DAY:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Total
Water
DAY:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Total
Water
85

Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

DIN (Black), Minion Pro (Regular), Univers (57 Condensed,
Creative Director David Coleman INITIAL INITIAL 67 Bold Condensed) Colors:
Black
Copywriter N/A INITIAL INITIAL GRACoL.psd (CMYK; 566 ppi, -567 ppi; 53%, -53%)
T:5"
DAY:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Total
Water
DAY:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Total
Water
T:7.125"
DAY:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Total
Water
DAY:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Total
Water
86

Round #:
FM
Trim: 5" x 7.125" Date: 11-21-2014 2:52

Creative Director David Coleman INITIAL INITIAL Condensed, 57 Condensed) Colors:
Black
Copywriter N/A INITIAL INITIAL GRACoL.psd (CMYK; 566 ppi, -567 ppi; 53%, -53%)
T:10.1832"
HIT THE REFRESH BUTTON ON WEIGHT LOSS!
With 21 Day Fix EXTREME, youve made a commitment to healthy eating and
fitness. But there are times when you may fall off the wagon with your nutrition
T:7.125"
and thats where the 3-Day Refresh comes in. For three days youll be drinking
shakes and eating clean for a satisfying dose of weight loss and renewal.
IN THREE DAYS YOU CAN:*

Jump-start weight loss
Feel cleaner, lighter, and healthierwithout starving
Renew your energy
Accelerate your 21 Day Fix EXTREME transformation
THE BEST TIME TO DO THE 3-DAY REFRESH IS:

When you want to kick-start healthier habits
When you feel like youve been off track for awhile
Once a month, to keep your habits sharp (and your body hot!)
To get started, contact your Coach or visit 3DayRefresh21DFX.com today!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Round #:
C2 Inside

Live:
Trim:
Bleed:
4.5" x 6.625"
5" x 7.125"
5.25" x 7.375"
Printed at: None
Date: 11-21-2014 2:52
PM
FM C3 Inside
Front Cover Back Cover
Helvetica Neue (45 Light), Minion Pro (Regular), Corbel
Creative Director David Coleman INITIAL INITIAL (Regular, Bold), Trade Gothic (Condensed No. 18, Bold, Colors:
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T:10.1832"
EATING
21 DAY FIX EXTREME

PLAN
E AT ING P L A N
T:7.125"
Remember, everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies,
dietary restrictions, issues with blood sugar regulations, or if you are pregnant or breast feeding, please consult your physician
before starting this eating plan.
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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. 21EINS1103

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C4 Back Cover

Live:
Trim:
Bleed:
4.5" x 6.625"
5" x 7.125"
5.25" x 7.375"
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Date: 11-21-2014 2:52
PM
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21X Eating Plan

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21X Eating Plan

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T:10.

21 DAY FIX EXTREME

IRF/SKU: 21EINS1103 Pages: 90 Built at: 100%

Brand Team: 21 Day Fix Extreme

HIT THE REFRESH BUTTON ON WEIGHT LOSS!

IN THREE DAYS YOU CAN:*

THE BEST TIME TO DO THE 3-DAY REFRESH IS:

To get started, contact your Coach or visit 3DayRefresh21DFX.com today!

IRF/SKU: 21EINS1103 Pages: 90 Built at: 100%

Brand Team: 21 Day Fix Extreme

IRF/SKU: 21EINS1103 Pages: 90 Built at: 100% Round #:

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IRF/SKU: 21EINS1103 Pages: 90 Built at: 100% Round #:

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1 100% CLEAN EATING, NO CHEATS, NO TREATS. Its not

Regardless of your previous ways of eating, the 21 Day Fix

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HOW TO GET EXTREME

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THE SQUARES IN THE EATING PLAN

....... Green Container for Veggies

....... Purple Container for Fruits

....... Red Container for Proteins

....... Yellow Container for Carbs

....... Blue Container for Healthy Fats

....... Orange Container for Seeds & Dressings

YOU WILL ALSO SEE THIS ICON:

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A CALCULATE: YOUR CALORIC BASELINE

(lbs.) (lbs.) (lbs.)

CURRENT WEIGHT CURRENT WEIGHT CURRENT WEIGHT

CALORIC BASELINE CALORIC BASELINE CALORIC BASELINE

B CALCULATE: YOUR CALORIC NEEDS

C CALCULATE: YOUR CALORIC TARGET

Modifications: If your Calorie Target is less than 1,200, round up

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2 FIND THE CALORIE CHART THAT CORRESPONDS

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3 CHOOSE YOUR APPROACH.

If youre looking to improve your health while continuing to

If youre looking for an extreme challenge and want to get shredded

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4 USE THE CONTAINERS.

AUTUMNS COMPETITION REGIMEN Spread your eating into eight small

5 COMBINE YOUR EXTREME EATING PLAN WITH

See the START HERE guide

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GREEN CONTAINER (VEGGIES)

Kale, cooked or raw

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1. Place oats, cashews, salt, and cinnamon in food processor or blender;