Tag: elite nutrition guide

Insanity Elite Nutrition Guide Pdf

Insanity Elite Nutrition Guide Pdf

Because the Insanity Elite Nutrition Guide is currently unavailable on Amazon, you can check ot the Insanity elite nutrition guide pdf on Scribd.

Insanity Nutrition Guide

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Get Shredded Meal Plan


The calorie guidelines and meal schedule for the GET SHREDDED meal plan aren’t as straight forward as INSANITY’s Elite Nutrition Guide. The GET SHREDDED meal plan is still designed for weight loss and the number of meals and calories are based on bodyweight. But, with the tapering calorie and carbohydrate intake during the day, it is slightly more complicated. So let’s look at the different calorie intake levels:

  • 150 lbs OR LESS: 1,500 calories/day consisting of five (5) 300 calorie meals
  • 150-200 lbs: 1,800 calories/day consisting of five (5) calorie tapering meals, 500, 400, 300, 300, 300
  • 200 lbs OR MORE: 2,100 calories/day consisting of six (6) calorie tapering meals, 500, 400, 300, 300, 300, 300
Meal 1 ~500 calories1 Meal 2 ~400 calories1 Meal 3 Meal 4 (vegetable based) Meal 5 Meal 6 200lbs+
Scrambled Egg Whites with a Baked Potato Copped Chicken Salad Sashimi and Salad Vegetable Salad Roast Chicken with Vegetable Puree Coco-Loco Shake,Shakeology or Meal Options 4 or 5
Poached Egs over Lemon Spinach Grilled Chicken Pita Pizza DIY Salad Toasted Pecan and Beet Salad Vegetable Egg White Omelet Coco-Loco Shake,Shakeology or Meal Options 4 or 5
Sweet Potato Hash with Crispy Turkey Bacon DIY “Granola” Grilled Fish Taco with Cabbage Citrus Slaw2 Grilled Corn,Poblano and Tomato Salad Chermoula Tofu,Egg plant and Red Pepper Skewer Coco-Loco Shake,Shakeology or Meal Options 4 or 5
Garden Frittata Quinoa Salad Avocado Tuna Salad Mixed Green Salad with Grapefruit,Avocado and Red Onion Poached Halibut with Wilted Greens and Shredded Carrot Coco-Loco Shake,Shakeology or Meal Options 4 or 5
Kasha “Oatmeal” Lentil Hummus with Crisp Romaine Hearts Spicy Chicken Summer Roll2 Raw Mushroom Salad 5-spice Turkey Breast with Cranberry Relish and Steamed Brussels Sprouts Coco-Loco Shake,Shakeology or Meal Options 4 or 5
Seared Tuna with White Bean Vinagrette Charred Sirloin with Yellow and Green Zucchini Salad

1 The 400 and 500 calorie meals are higher in carbohydrates and have modifications to make them ~300 calories.

2 These meals include a starch, for weight loss, limit starches to 3 times a week.

Food Substitutions

Fruits: All of the following are 1 single serving of fruit and may be interchanged as desired
1/2 banana 1/2 papaya 1 cup melon chunks
2 small plums 2 kiwis 1/2 mango
1 peach 1 apple 15-20 cherries
1 cup berries 15-20 grapes 1 pear
1/2 cup pineapple chunks 1 orange
Vegetables: All of the following are 1 single serving of vegetables and may be interchanged as desired
1 cup cooked broccoli (2 cups raw) 1 cup sliced cucumber 1 cup cooked grean beans
1 cup cooked spinach (2 cups raw) 1 cups cooked zucchini 3/4 cup cooked pea pods
1/3 cup corn or 1 ear corn on the cob 3 cups salad greens 1 whole tomato or 14 cherry tomatoes
1/3 cup cooked peas 12 asparagus spears 1 cup steamed brussels sprouts
1 cup cooked mushrooms (2 cups raw) 1 cup steamed bell pepper (2 cups raw)
Proteins:
Food in meal plan May substitute with
1 oz chicken, turkey or tuna 1 oz tofu, shrimp or white fish 1/2 oz nuts
3/4 oz lean red meat 1 egg or 3 egg whites
1 oz lean pork tenderloin (do not exceed 2 full eggs per day)
1/4 cup beans
1 oz shrimp or white fish 1 oz tuna turkey, tofu or chicken 1/2 oz nuts
3/4 oz lean red meat 1/4 cup beans
1 egg or 3 egg whites 1 oz lean pork tenderloin
(do not exceed 2 full eggs per day)
1 egg 1.5 oz tuna, turkey, tofu, chicken, white fish or shrim 1/3 cup beans
3 egg whites (do not exceed 2 full eggs per day) 1 oz salmon or other “fatty” fish
1.5 oz lean pork tenderloin
1 oz lean red meat 1.5 oz tuna, turkey, tofu, chicken,white fish or shrimp 1/3 cup beans
3 egg whites (do not exceed 2 full eggs per day) 1 oz salmon or other “fatty” fish
1.5 oz lean pork tenderloin
Breads/Starch
Food in meal plan May substitute with
1/2 of a 6-inch whole wheat pita 1 slice whole wheat bread 1 small whole-grain dinner roll
1 whole wheat English muffin
1 slice of whole wheat bread (about 100 calories per slice) 1 small whole-grain dinner roll 1/2 of a 6-inch whole wheat pita
1 whole wheat English muffin 1/2 cup whole-grain cereal,no sugar added
1/3 cup of brown rice
1/3 cup brown rice 1/2 cup whole-grain pasta or couscous 1 slice whole wheat bread
1 small baked potato or sweet potato 1/3 cup cooked barley
2/3 cup green peas
1 small baked potato 1 baked sweet potato 1/3 cup cooked barley
1/3 cup of brown rice 1 slice whole-grain bread
1/2 cup whole-grain pasta or couscous 1 whole wheat English muffin
Miscellaneous:
Food in meal plan May substitute with
1/3 avocado 1/2 oz nuts 1 tbsp olive oil
1 tbsp peanut butter

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