Lean Diet Chart
Lean Diet Chart
Lean Diet Chart
GE T T I NG
LEAN, THE
PIYO WAY
Your PiYo® workouts are key to burning fat, building lean muscle
mass, and staying healthy—but that’s only part of the battle.
If you want to look your best, feel your best, and be your best,
you need to eat right too. That doesn’t mean resorting to fad
diets. It doesn’t mean starving yourself by eating an impossibly
low amount of calories, and it definitely doesn’t mean forcing
yourself to swallow bland “health food.”
IN OTHER WORDS, FOLLOWING THIS GUIDE ALLOWS YOU TO Then take your Caloric Baseline and ADD 400 calories for
EAT YOUR FOODS YOUR WAY—ALL IN SIMPLE STEPS: MAINTENANCE CALORIES:
+ 400 =
YOUR CALORIC BASELINE (CALORIE BURN) YOUR MAINTENANCE CALORIES
- 600 =
YOUR MAINTENANCE CALORIES YOUR CALORIE TARGET
That’s roughly how many calories you need to eat to lose weight.
Eating at or around your Calorie Target is key to getting results.
IF YOUR CALORIE TARGET FALLS BETWEEN 1,200–1,399 IF YOUR CALORIE TARGET FALLS BETWEEN 1,600–1,799
4 SERVINGS Primary Vegetables 6 SERVINGS Primary Vegetables
2 SERVINGS Secondary Vegetables & Grains 2 SERVINGS Secondary Vegetables & Grains
PLAN PLAN
2 SERVINGS Fresh Fruit 3 SERVINGS Fresh Fruit
4 SERVINGS Lean Protein 6 SERVINGS Lean Protein
3 SERVINGS Healthy Fats 4 SERVINGS Healthy Fats
IF YOUR CALORIE TARGET FALLS BETWEEN 1,400–1,599 IF YOUR CALORIE TARGET IS 1,800 OR MORE
5 SERVINGS Primary Vegetables 6 SERVINGS Primary Vegetables
PLAN
2 SERVINGS Secondary Vegetables & Grains PLAN
3 SERVINGS Secondary Vegetables & Grains
2 SERVINGS Fresh Fruit 3 SERVINGS Fresh Fruit
5 SERVINGS Lean Protein 7 SERVINGS Lean Protein
4 SERVINGS Healthy Fats 4 SERVINGS Healthy Fats
At the end of this section, you’ll find Free Foods. Consider this list
an all-you-can-eat buffet. Use these foods to add pizzazz to your
PiYo Get Lean Eating Plan!
PRIMARY VEGETABLES SECONDARY VEGETABLES AND GRAINS
This list includes leafy greens and other veggies that should be the centerpiece These veggies and grains are also great sources of fiber, not to mention other
of any nutritious diet. They’re low in calories, yet dense with fiber, vitamins, nutrients. They’re not always as nutritious as Primary Veggies, but they’re a
and minerals. Vegetables are also a rich source of phytonutrients—powerful good source of protein and they’ll help make your meals feel satisfying.
compounds that give produce its color and give you great health.
PRIMARY VEGETABLES ONE SERVING EQUALS 40 CALORIES SECONDARY VEGETABLES & GRAINS ONE SERVING EQUALS 95 CALORIES
• Kale 1 cup cooked or unlimited, raw • Sweet potato ½ cup or 4 oz.
• Collard greens 1 cup chopped, cooked or unlimited, raw • Yams ½ cup or 4 oz.
• Spinach 1 cup cooked or unlimited, raw • Quinoa ½ cup cooked
• Brussels sprouts 5 medium • Beans (kidney, black, garbanzo, white, lima, etc.) ½ cup cooked or canned (drained)
• Broccoli 1 cup chopped • Lentils ½ cup cooked (drained)
• Asparagus 10 large spears • Edamame ½ cup shelled
• Bok choy unlimited • Peas ½ cup cooked
• Tomatoes 2 medium or 1 cup cherry • Refried beans, nonfat ½ cup
• Squash (summer) 1 cup sliced • Brown rice ½ cup cooked
• String beans 2 cups cooked • Wild rice ½ cup cooked
• Snow peas 2 cups chopped, raw • Corn on the cob 1 ear
• Cabbage 3½ cups chopped, raw • Amaranth ½ cup cooked
• Peppers, sweet 1 cup sliced, raw • Millet ½ cup cooked
• Carrots 1 cup sliced, raw or 10 medium baby • Buckwheat ½ cup cooked
• Winter squash (all varieties) 1 cup cubed • Barley ½ cup cooked
• Cauliflower 1 cup chopped, raw • Bulgur ½ cup cooked
• Artichokes ½ large • Oatmeal, steel-cut ¼ cup cooked
• Eggplant ½ medium, unpeeled • Oatmeal, rolled ½ cup cooked
• Okra 1 cup • Potato ½ medium or 4 oz.
• Beets 2 medium • Bread, whole-grain 1 slice
• Celery unlimited • Pasta, whole-grain ½ cup cooked
• Cucumbers unlimited • Couscous, whole wheat ½ cup cooked
• Lettuce (NOT iceberg) unlimited • Crackers, whole-grain 8 small
• Mushrooms unlimited • Cereal, whole-grain, low-sugar ½ cup
• Radishes unlimited • Tortilla, corn 2 small (6-inch)
• Onions 1 cup chopped, raw • Almond milk, unsweetened 2 cups
• Sprouts unlimited • Coconut milk beverage, unsweetened 1 cup
• Jicama 1 cup sliced • Rice milk ¾ cup
FRESH FRUIT LEAN PROTEIN
Another rich source of phytonutrients, vitamins, minerals, and fiber, fruit Protein is comprised of amino acids, your body’s building blocks. That’s why
tends to be higher in sugar than veggies. It’s good, healthy sugar, but still, protein is super-important. Lean protein can also be a source of other
that’s why fruit should take a backseat on the PiYo Get Lean Eating Plan. important nutrients, like heart-healthy omega-3 fatty acids, as well as bone-
healthy calcium and vitamin D.
FRUIT ONE SERVING EQUALS 70 CALORIES LEAN PROTEIN ONE SERVING EQUALS 140 CALORIES
• Blueberries ¾ cup • Sardines (fresh or canned in water) 6 medium (3 oz.)
• Raspberries 1 cup • Eggs, large 2
• Blackberries 1 cup • Boneless, skinless chicken or turkey breast 3 oz. cooked
• Strawberries 1 cup • Extra-lean ground chicken or turkey 3 oz. cooked
• Watermelon 1 cup diced • Fish, fresh water (catfish, tilapia, trout) 4 oz. cooked
• Cantaloupe 1 cup diced • Fish, cold water, wild-caught 3 oz. cooked
(cod, salmon, halibut, tuna)
• Orange 1 medium
• Game: buffalo (bison, ostrich, venison) 3 oz. cooked
• Orange sections ¾ cup • Game: lean ground (≥ 95% lean) 3 oz. cooked
• Tangerine 2 small • Greek yogurt, plain, 2% ¾ cup
• Apple 1 small or 1 cup sliced • Greek yogurt, plain, nonfat 1 cup
• Apricots 4 small • Yogurt, plain, 1%–2% 1 cup
• Grapefruit ½ large • Shellfish (shrimp, crab, lobster) 4 oz. cooked
• Grapefruit sections ¾ cup • Clams, canned, drained 1 cup
• Cherries ¾ cup • Red meat, extra-lean 3 oz. cooked
• Grapes 1 cup • Lean ground red meat (≥ 95% lean) 3 oz. cooked
• Kiwifruit 2 medium • Protein powder (whey, hemp, rice, pea) 1 scoop (3 Tbsp./21 g, depending on variety)
• Mango ¾ cup sliced • Tempeh 3 oz.
• Tofu, firm 6 oz.
• Peach 1 large or 1 cup sliced
• Pork tenderloin 3 oz. cooked
• Nectarine 1 large or 1 cup sliced
• Tuna, canned light in water, drained ½ cup
• Pear 1 small or ¾ cup sliced
• Turkey slices (lean), low-sodium, nitrite-free 4 slices (4 oz.)
• Pineapple 1 cup diced • Ham slices (lean), low-sodium, nitrite-free 4 slices (4 oz.)
• Banana ½ large • Cottage cheese, 1% 1 cup
• Papaya 1 cup diced • Ricotta cheese, part-skim ½ cup
• Figs 2 small • Veggie burger 1 medium patty
• Honeydew melon 1 cup diced • Turkey bacon (reduced-fat) 4 slices (4 oz.)
• Milk, cow’s, nonfat 1½ cups
• Milk, whole 1 cup
• Soy milk 1 cup
HEALTHY FATS FREE FOODS
Dietary fat is another important source of energy—and it helps you stay full Eat or drink as much as you’d like from this list. Use them to add
longer. You may have heard about the controversy over “good” and “bad” excitement to your diet.
fats. This list tries to strike a balance between all those opinions.
MID-MORNING: SERVING
1 scoop Shakeology 1 Lean Protein
1 cup strawberries 1 Fresh Fruit
Water and ice
LUNCH: SERVING
3 oz. grilled chicken breast 1 Lean Protein
1 t sp. olive oil with lemon
1 Healthy Fats
(to taste)
10 large asparagus spears, grilled 1 Primary Vegetables
MID-AFTERNOON: SERVING
6 raw almonds 1 Healthy Fats
1 small apple 1 Fresh Fruit
1 cup sliced red bell pepper 1 Primary Vegetables
DINNER: SERVING
4 oz. grilled tilapia 1 Lean Protein
1 tsp. olive oil with lemon (to taste) 1 Healthy Fats
½ cup cooked lentils 1 Secondary Vegetables and Grains
1 cup cooked broccoli and carrots 1 Primary Vegetables
DEFINE THE WAY YOU LOOK— GET A CLEAN BREAK
AND FEEL—WITH SHAKEOLOGY . ®
FROM BAD NUTRITION
With Shakeology, you have the power to fuel your
body with the nutrition you need to look your best,
feel amazing, and power through the PiYo® workouts.
For three days you’ll be drinking shakes and eating clean for a satisfying dose of weight
loss and renewal. It’ll make you feel cleaner, lighter, and healthier—all without starving!*
We surveyed nearly 3,000 daily Shakeology drinkers
and here’s what they told us.*
IN 3 DAYS YOU CAN:*
• 93% feel healthier since drinking it.
• 81% feel it has helped them reduce their cravings for junk food. • Lose weight fast
• 86% experience an increase in their energy levels. • Break the cycle of poor eating habits
• Create new healthy eating habits
NOW AVAILABLE IN 6 DELICIOUS FLAVORS:
• Chocolate • Vanilla • Strawberry • Greenberry • Renew your energy
• Tropical Strawberry Vegan • Chocolate Vegan • Accelerate your PiYo transformation ®
**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. *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.
TRANSFORMATION TRACKER
Let the numbers tell your story. With this Transformation Tracker,
REWARD YOURSELF WITH
you can record progress with much more accuracy than a plain,
old bathroom scale. So sharpen that number two pencil, grab a
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tape measure, and get ready to see those results! WIN CASH PRIZES!
*While supplies last. Go to BeachbodyChallenge.com for the official contest rules, terms, and conditions.
†Results vary. Janine is an independent Team Beachbody Coach.
LET’S GET STRONG TOGETHER 6 WAYS TEAMBEACHBODY.COM
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However, to get the very best results, you also need support, accountability,
a daily commitment to exercise, and a healthy diet. That’s where the
Team Beachbody ® website comes in. It’s an essential tool that helps keep
you on track with all your eating and exercise goals—and more!
GET A RISK-FREE 30-DAY TRIAL MEMBERSHIP and a FREE GIFT (a $20 value)
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EXPERIENCE A FIT & FUNCTION
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®
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Rev. 04/27/18