STAY ACCOUNTABLE.

STAY CONNECTED.
SIMPLE KITCHEN
JOIN A BEACHBODY CHALLENGE GROUP.
®

SPEAK TO YOUR COACH

OR GO TO
FREEP90 COACH.COM

Remember, everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies,
dietary restrictions, or if you are pregnant or breast feeding, please make sure you consult your medical provider before
starting this nutrition plan.

© 2014 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404
Beachbody, LLC, is the owner of the P90, 3-Day Refresh, Shakeology, Your Daily Dose of Dense Nutrition, the Healthiest Meal
of the Day, 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.
P2INS1104
 THE BEST TIME TO DO THE 3-DAY REFRESH IS:
• When you want to kick-start healthier habits
• When you feel like your nutrition has gotten off track
• Once a month, to keep your habits sharp

TRANSFORM YOURSELF with P90 and the 3-DAY REFRESH.

To get started, contact your Coach or visit 3DayRefreshP90.com today!
*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.
 THE BEST TIME TO DO THE 3-DAY REFRESH IS:
• When you want to kick-start healthier habits
• When you feel like your nutrition has gotten off track
• Once a month, to keep your habits sharp

TRANSFORM YOURSELF with P90 and the 3-DAY REFRESH.

To get started, contact your Coach or visit 3DayRefreshP90.com today!
*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.
TABLE OF CONTENTS
Introduction ............................................................ 1

P90 Quick Start Calorie Calculator .............. 4

6 Steps to Transform Your Body ................... 6

Daily Fat-Burning Recipes ............................. 12

Breakfast ......................................................... 15

Lunch ................................................................ 29

Dinner ............................................................... 43

Snacks ............................................................. 57

Michi’s Ladder 2.0 ............................................ 64

INTRODUCTION

On your mark…
If you’ve been searching for a way to
lose weight and still eat the foods you
love, then you’ve come to the right place!
Welcome to the P90 ® Simple Kitchen,
where you don’t need to write down or track
what you eat, count calories, or even watch
carbs. All you have to do is choose your
meals from the recipes included, enjoy,
Hit It with the P90 workouts, and voilà!
A thinner, fitter you.

1
 Get set…
On the pages that follow, Tony shares some
of his favorite meal choices and gives you
recipes for 6 breakfasts, 6 lunches,
6 dinners, and 18 snacks.

All you have to do is figure out how many

calories you need each day, then choose
one meal from each category below:
one breakfast
one lunch
one dinner
and a few snacks

IT’S THAT SIMPLE—AND DELICIOUS!

WANT MORE SUPPORT? Go to FreeP90Coach.com to connect with a FREE

Coach for questions, concerns, or just a bit of encouragement along the way.
To get started now just use the P90 Quick
Start Calorie Calculator on the next page,
then skip right to the recipes. Or, if you want
to fine-tune the plan for maximum results,
check out Tony’s 6 Steps to Transform Your
Body. And if you’re not completely in love with
all the ingredients in these fat-burning recipes,
check out Michi’s Ladder 2.0 starting on
page 64 for a list of alternate food choices.
Plus, look for the Shakeology® for nutrient-
dense, superfood recipes!

YOU’VE GOT THE TOOLS;

IT’S TIME TO PUT THEM INTO ACTION,
SO LET’S . . .

Go!

3
 P90 QUICK START
CALORIE CALCULATOR

NOW it’s time to figure out how many calories your body uses each
day. If you’re sedentary, multiply your current weight by 11. That’s
how many calories you need to eat each day to maintain your current
weight. If you’re moderately active, multiply your weight by 12.
If you have a highly active job, multiply your weight by 13.

These calculations take into account the fact that you’re doing
P90, so when we say “sedentary,” we mean sedentary outside of
your daily workout.
SEDENTARY LIFESTYLE (DESK JOB):
x 11 =
(Current weight in pounds) (Maintenance Calories)

MODERATELY ACTIVE LIFESTYLE (SERVER IN A RESTAURANT):

x 12 =
(Current weight in pounds) (Maintenance Calories)

HIGHLY ACTIVE LIFESTYLE (CONSTRUCTION WORKER):

x 13 =
(Current weight in pounds) (Maintenance Calories)

Round that number down to the nearest 100 for simplicity’s sake,
and that’s approximately what you burn each day.
4
NEXT, create a caloric deficit. You can do this by subtracting
500 calories or so from the number above. (If that number is
below 1,200, stay at 1,200. Eating less for a prolonged period
simply isn’t healthy. See Step 6 “Don’t Undereat.”)
WEIGHT LOSS CALCULATION:

– 500 =
(Maintenance Calories) (Weight Loss Calories)

EXAMPLE: Bob is your typical desk jockey weighing in at

230 lbs. He’s sedentary, so let’s multiply that 230 pounds by
11 for 2,530 calories. Round that down to 2,500. That’s probably
what Bob burns in a day. Now, let’s give him a 500-calorie deficit to
jump-start his weight loss. That’s 2,000 calories. This is what Bob
needs to eat to lose weight in a steady, healthy fashion with P90.

Equipped with that number, all Bob needs to do is pick three meals
each day from the Simple Kitchen guide—that’ll get him to 1,200
calories—and eat a few extra snacks from the snack list (or the top
two tiers of Michi’s Ladder 2.0) to make up the difference.

CALORIE-BOOSTING TIP: If you’re having a tough time meeting

your caloric needs with snacks, you can always double the size of
a breakfast or lunch. After all, who doesn’t love a double breakfast?

5
 6 STEPS
TO TRANSFORM YOUR BODY
What you eat is only one part of good nutrition. Equally important
is how you eat. To help you get the most out of the Simple
Kitchen guide and to keep you eating right for the rest of
your life—Tony has provided these 6 simple steps to weight
loss success.

STEP

 E AT LE S S TH AN YOU B U R N
This is what we call the Classic Calorie Equation. Your daily exercise
routine will increase the amount of calories you burn each
day. If you make sure to eat fewer calories than you burn, poof!—
you burn excess stored fat. To do that, you’ll need to know about
how many calories you burn in the first place.

STEP

 ST IC K TO A S CH E DU LE
To succeed, it’s important to follow a consistent eating schedule.
Consistency will actually help give you a profound sense of
control over your world, and will assure two things.
6
First, you won’t get overly hungry, and thus overeat at your next
meal. Second, you’ll encourage an increase in your metabolism
(that’s the Holy Grail!).

Try to eat every 3 to 4 hours while you’re awake, stopping about

3 hours before you go to bed.

SCHEDULE
BREAKFAST within an hour of waking up (7 AM)

SNACK 2 to 3 hours after breakfast (9 to 10 AM)

LUNCH 2 to 3 hours after snack (12 to 1 PM)

SNACK 2 to 3 hours after lunch (3 to 4 PM)

DINNER finished at least 3 hours before bed (7 to 8 PM)

You don’t need to eat snacks if your calorie needs are low.
However, we strongly suggest you stick to at least the three
meals a day, especially breakfast. It’ll give you a nutritional
foundation for the day.

Also, try to avoid eating 3 hours before working out. Digestion

and exercise compete for blood flow, so when you try to do both
at once, you do neither well. (If you happen to exercise first thing
in the morning, do that first and eat immediately after.)
7
 STEP

 HY D R ATE AN D CLEAN S E YOU R BODY

BY D R I N K I NG WATE R
Take your body weight in pounds and divide by two. That number
is how many ounces of water you should drink every day.

FOR EXAMPLE, let’s say you weigh 150 pounds. Divide that by
two and you get 75—so you need to drink at least 75 ounces of
water to keep your system properly hydrated.

This is the step people seem to take for granted. But in

conjunction with improved food intake and exercise, hydration
is the catalyst to flushing out the bad stuff and keeping your
body healthy. Given that we’re 60% water, keeping the tank full
is crucial to keeping all your body’s vital systems working. It also
helps you feel full during the day.

STEP

 PAY ATTENTION TO EVERYTHING YOU EAT

What you eat has a direct effect on everything, from the way
your body works to your mood to the amount of fat your body
burns or stores. For long-term weight management (and health),
pay attention to everything you eat and use the way of the hand
method of controlling portion size. (See Step 5.)

8
 Every meal should be conservative in portion size, and have a
fairly even ratio of carbs, proteins, and fats. When you’re not
using the recipes provided, use Michi’s Ladder 2.0 to guide your
food choices throughout the day. No matter how much you
work out, if you don’t make smarter food choices, you won’t see
that layer of padding around your waist or thighs go away.

TON Y’ S TO P T E N F O OD R U LE S
1 Always eat your veggies.
2 Broil, steam, grill, or bake—never fry!
3 Avoid trans fats and added sugars in processed foods.
Learn to read labels.
4 Limit soda—even the diet kind. It’s filled with questionable chemicals.
5 Coffee and tea are fine in moderation; just don’t add cream or sugar.
6 Eat whole grains instead of refined grains.
7 Avoid butter- or cream-based sauces.
8 Lemon juice, low-sodium soy sauce, and mustard add
flavor without adding calories.
9 Choose whole fruits instead of juice.
10 If you must eat dessert, have a sliver of a sliver, not a slice.

9
 STEP

 C O N TROL YOU R P ORTI O N S

In restaurant terms, you should generally eat half of what the
chef serves you. An adequate portion for a meal is three ounces
of protein (like chicken, tuna, or lean ground beef), which is
about the size of your palm. Don’t eat until you’re full; eat until
you’re not hungry. Same goes for salad dressing. On a large
salad, limit it to just enough to taste. One or two tablespoons
should do the trick.

THE WAY OF THE HAND METHOD:

1 PALM = ½ PALM = 1 FIST = 1 FINGERTIP = 1 THUMB =

½ cup 1 oz. 1 cup 1 tsp. 1 Tbsp.

10
STEP

 D O N ’ T U N DE R EAT
Our genes haven’t changed much since the caveman days—
but our dietary habits have. While we now live in an era of
seemingly unlimited resources, our metabolism still operates on
the “feast or famine” principle. In other words, if you’re not
getting enough to eat, your metabolism can slow down so that
your body clings to its emergency fuel supply—aka body fat.
We call this “starvation mode.”

So when you limit calorie intake, don’t restrict it so much that

your body’s built-in survival chemistry panics. That’s why we’re
advocating that you consume at least 1,200 calories a day on a
regular basis. This is why we don’t suggest living on the “6-Day
Shred” program. Starvation mode also explains why the Classic
Calorie Equation back in Step 1 sometimes misfires. If you are
operating on a large calorie deficit and your weight loss
has stalled, try bumping up your calorie intake by a couple
hundred calories to lessen the deficit. Odds are the
fat-burning will resume!

11
 DAILY

12
FAT-BURNING
RECIPES
HERE’S A QUICK RUNDOWN REMINDER TO GET YOU STARTED . . .

1 Figure out how many calories you need using the

P90 Quick Start Calorie Calculator on page 4.

2 Choose a breakfast, lunch, and dinner from the following recipes.

That’ll give you 1,200 calories.

3 If you need more calories, pick snacks from the Snack section or foods
from the first two tiers of Michi’s Ladder 2.0 on pages 65–66.

4 If you need even more calories, double up breakfast or lunch.

5 Enjoy!

13
 “GET A DAILY DOSE OF
DENSE NUTRITION.
I MEAN IT. I DRINK IT.”
—Tony Horton

14
BREAKFAST
AP P R OX. 4 00 CALO R I E S

15
16
NUTTY ALMOND
BUTTER SHAKEOLOGY (Makes 1 serving)

• 1 cup unsweetened almond milk Nutritional Information

• 1 scoop Vanilla Shakeology (per serving)
Calories ................................ 396
• ¼ medium banana Total Fat ................................... 21 g
• 1 Tbsp. all-natural almond butter Saturated Fat ............................1 g
• 1 Tbsp. slivered raw almonds Cholesterol ................................5 mg
• 1 cup ice Sodium .................................. 420 mg
Carbohydrate .........................35 g
Fiber .............................................9 g
Sugars...................................... 15 g
1. Place almond milk, Shakeology, banana, almond butter, Protein ......................................24 g
almonds, and ice in blender; cover. Blend until smooth.

MAPLE PECANANA
SMOOTHIE (Makes 1 serving)

• ½ cup water Nutritional Information

• ½ cup unsweetened rice milk (per serving)
Calories ................................ 378
• 1 scoop Chocolate Vegan Shakeology Total Fat ................................... 15 g
• ½ medium banana Saturated Fat ............................2 g
• 2 Tbsp. chopped raw pecans Cholesterol ................................0 mg
• 1–2 drops pure maple extract Sodium .................................. 305 mg
Carbohydrate .........................46 g
• 1 cup ice Fiber .............................................8 g
Sugars...................................... 21 g
Protein ...................................... 18 g
1. Place water, rice milk, Shakeology, banana, pecans, extract,
and ice in blender; cover. Blend until smooth. 17
18
POWER PANCAKES (Makes 3 servings, 3 to 4 small pancakes each)

• ²⁄³ cup buckwheat flour Nutritional Information

• ½ cup old-fashioned rolled oats (per serving), including
berries and cottage cheese:
• 1½ tsp. baking powder Calories: ............................... 381
• 1 dash sea salt Total Fat ................................... 12 g
• 1 cup unsweetened almond milk Saturated Fat ............................7 g
Cholesterol .............................68 mg
• 4 tsp. coconut oil, melted, divided use Sodium .................................. 785 mg
• 4 tsp. pure maple syrup (or raw honey) Carbohydrate .........................42 g
• 1 large egg, lightly beaten Fiber .............................................7 g
• 1 cup fresh mixed berries Sugars...................................... 17 g
Protein ......................................27 g
• 2 cups low-fat cottage cheese

1. Combine flour, oats, baking powder, and salt in a large bowl. Set aside.
2. Combine almond milk, 3 tsp. oil, maple syrup, and egg in a small bowl; mix well.
3. Add almond milk mixture to flour mixture; combine until just mixed. Let stand for 15 minutes.
4. Heat ½ tsp. oil in large skillet over medium heat. Spoon about ¼ cup batter into skillet for
each pancake; cook for 1 to 2 minutes, or until bubbles form on top. Flip with spatula and
cook for 30 seconds.
5. Add remaining ½ tsp. oil and repeat with remaining batter.
6. Garnish each serving with 1⁄³ cup berries and serve each with ²⁄³ cup cottage cheese.

19
 POACHED EGGS
AND TOAST (Makes 1 serving)

• 2
cups water Nutritional Information
• 2
large eggs (per serving), including
almond butter and apple:
• 1
tsp. white vinegar Calories .................................416
• 1
slice sprouted whole-grain bread, Total Fat ...................................20 g
toasted Saturated Fat ............................4 g
Cholesterol .......................... 372 mg
• 1 Tbsp. all-natural almond butter Sodium .................................. 234 mg
• 1 medium apple, sliced Carbohydrate .........................44 g
Fiber .......................................... 10 g
Sugars...................................... 21 g
Protein ...................................... 21 g

1. Place water in medium saucepan and bring to a boil over medium-high heat.
Add vinegar; reduce heat to maintain a gentle boil.
2. Break eggs into a small bowl. Hold bowl close to the water’s surface and slip the eggs,
one by one, 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 with a slotted spoon.
3. Serve with toast spread with almond butter and apple slices on the side.

20
21
 POWER SPICED
OATMEAL (Makes 1 serving)

• 1¼ cups water Nutritional Information

• Sea salt (to taste; optional) (per serving):
Calories ................................ 395
• ½ cup old-fashioned rolled oats Total Fat ................................... 10 g
• 1 scoop Vanilla Shakeology Saturated Fat ............................1 g
• 4 tsp. raw sunflower seeds Cholesterol ................................5 mg
• 2 Tbsp. raisins Sodium ...................................470 mg
Carbohydrate .........................59 g
• ½ tsp. ground cinnamon Fiber .............................................9 g
• ¼ tsp. ground nutmeg Sugars...................................... 19 g
Protein ......................................24 g

1. Bring water to a boil in medium saucepan over medium heat.

Add salt (if desired) and oats; cook, stirring frequently, for 4 to 5 minutes.
Remove from heat.
2. Add Shakeology; mix well.
3. Top with sunflower seeds, raisins, cinnamon, and nutmeg.

Tip: If oatmeal gets too thick after mixing in Shakeology, feel free to add
1 Tbsp. hot water or nonfat milk.

22
23
24
SPINACH AND
GOAT CHEESE OMELET (Makes 1 serving)

• 1 large egg Nutritional Information

• 2 large egg whites (¼ cup) (per serving), including toast and pear:
Calories ................................ 394
• 1½ tsp. extra-virgin olive oil Total Fat ................................... 16 g
• 1 cup fresh baby spinach Saturated Fat ............................5 g
• 2 Tbsp. crumbled goat cheese (½ oz.) Cholesterol .......................... 193 mg
• 1 slice sprouted whole-grain bread, Sodium .................................. 258 mg
Carbohydrate .........................45 g
toasted Fiber .............................................9 g
• 1 medium pear, sliced Sugars...................................... 18 g
Protein ......................................22 g

1. Combine egg and egg whites in a small bowl; whisk to blend. Set aside.
2. Heat oil in medium nonstick skillet over medium-low heat. Add eggs; cook. Do not stir.
As eggs set, lift edges, letting uncooked portion flow underneath.
3. Top with spinach and cheese. Gently fold in half.
4. Serve with toast and sliced pear.

25
 SUCCEED AT P90 . ®

GET VISIBLE RESULTS EVEN FASTER

BY FUELING YOUR BODY DAILY WITH SHAKEOLOGY ®

There’s no denying that Tony Horton’s new P90 workout is designed

to get you dramatic, visible results by the end of the program.
But wouldn’t you like to get those results even faster?
That’s where Shakeology comes in. It’s so simple—it literally
takes LESS THAN ONE MINUTE to whip up this delicious
shake—and it’s packed with an incredible amount of protein,
antioxidants, phytonutrients, prebiotics, enzymes, and rare
superfoods from around the world that your body
desperately needs and craves. These key ingredients
are derived from whole food sources—so your body
can immediately absorb and utilize the nutrients
you’re feeding it. Plus, Your Daily Dose of Dense
Nutrition® helps to significantly increase energy
and reduce junk food cravings.* What could be
better than that?
So if you want to transform your body as quickly as
humanly possible, try adding Shakeology to your
P90 workout regimen today!
26
WE SURVEYED
NEARLY 3,000
PEOPLE WHO DRANK
SHAKEOLOGY DAILY
AND HERE’S WHAT
THEY TOLD US:**

86% experience an increase

in their energy levels.
81% feel it has helped them
reduce their cravings for
junk food.
Now available in 6 delicious flavors:
93% feel healthier since drinking it. CHOCOLATE • VANILLA • STRAWBERRY •
97% feel Shakeology is a smart GREENBERRY • CHOCOLATE VEGAN •
investment in their health. TROPICAL STRAWBERRY VEGAN

It’s our Bottom-of-the-Bag Guarantee.

We’re so sure Shakeology will improve your health, we’ve created an amazing guarantee. Try Shakeology for 30
days and if you don’t feel healthier, return it and we’ll refund your money (less s&h). Even if the bag is totally empty.

To learn more, contact your Team Beachbody® Coach or visit ShakeologyP90.com today.

* 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.

**Based on a survey of 2,769 Shakeology users who drank Shakeology 5 or more times per week and exercised 3 times per week.
27
28
LUNCH
AP P R OX. 4 00 CALO R I E S

29
30
EGG SALAD WRAP (Makes 1 serving)

• 2 large hard-boiled eggs, chopped Nutritional Information

• ¼ cup low-fat cottage cheese (per serving), including grapes:
Calories ................................ 384
• ¼ medium red bell pepper, chopped Total Fat ................................... 13 g
• 1 tsp. Dijon mustard Saturated Fat ............................5 g
• Sea salt and ground black pepper Cholesterol ...........................374 mg
(to taste; optional) Sodium ...............................1,060 mg
Carbohydrate ......................... 41 g
• 1 (8-inch) whole wheat tortilla Fiber .............................................5 g
(about 130 calories) Sugars...................................... 17 g
• ¼ cup alfalfa sprouts Protein ......................................25 g
• ½ cup grapes

1. Combine eggs, cottage cheese, bell pepper, and mustard in a medium bowl; mix well.
2. Season with salt and pepper if desired.
3. Place tortilla on a serving plate.
4. Top with alfalfa sprouts and egg mixture; roll.
5. Serve with grapes.

31
32
ROTISSERIE
CHICKEN SALAD (Makes 1 serving)

• 2 cups chopped romaine lettuce Nutritional Information

• 1 cup fresh spinach, cut into bite-sized (per serving):
Calories .................................410
pieces Total Fat ...................................20 g
• 1⁄ 3 medium cucumber, sliced Saturated Fat ............................4 g
• 1⁄ 3 medium tomato, sliced Cholesterol .......................... 190 mg
• ¼ medium carrot, shredded Sodium .................................. 434 mg
Carbohydrate ......................... 16 g
• 1 cup sliced mushrooms Fiber .............................................7 g
• ¼ medium avocado, cubed Sugars.........................................6 g
• 4 oz. rotisserie-cooked chicken breast, Protein ......................................44 g
boneless, skinless, sliced
• ½ hard-boiled large egg, sliced
• Sea salt and ground black pepper
(to taste; optional)
• 1½ tsp. extra-virgin olive oil
• 2 Tbsp. fresh lemon juice
• 1 Tbsp. red wine vinegar

1. Combine lettuce, spinach, cucumber, tomato, carrot, mushrooms, avocado, chicken, and egg
in a large bowl. Season with salt and pepper if desired.
2. Drizzle with oil, lemon juice, and vinegar; toss gently to blend.

Variations: Other protein options include canned wild-caught salmon, cooked lentils, canned
beans, and sliced nitrite-free turkey.

33
 CURRIED PUMPKIN SOUP
AND CHOPPED SALAD (Makes 5 servings soup, 1 serving salad)

CURRIED PUMPKIN SOUP Nutritional Information

(per serving), including
• 2 tsp. olive oil soup and salad:
• 2 cloves garlic, chopped Calories .................................413
• 1½ tsp. curry powder Total Fat ...................................26 g
Saturated Fat ............................4 g
• 1 dash sea salt Cholesterol ................................1 mg
• 3 cups low-sodium vegetable broth Sodium .................................. 662 mg
(or chicken broth) Carbohydrate .........................34 g
• 1 (15-oz.) can 100% pure pumpkin puree Fiber .......................................... 12 g
Sugars...................................... 15 g
• 1 cup nonfat milk Protein ...................................... 19 g
• 4 fresh parsley sprigs, chopped
• 4 Tbsp. chopped red onion
• Hot pepper sauce (like Tabasco)
(to taste; optional)

1. Heat oil in large saucepan over medium-low heat. Add garlic; cook, stirring frequently,
for 2 minutes, or until slightly golden and tender.
2. Add curry powder and salt; cook for 1 minute.
3. Add broth and pumpkin. Bring to a boil. Reduce heat to low; cook, stirring occasionally,
for 15 minutes.
4. Add milk; cook for 1 minute, or until heated through.
5. Sprinkle each serving with 1 tsp. parsley, 1 Tbsp. onion, and hot sauce (if desired)
before serving.

34
CHOPPED SALAD
• 2 cups chopped romaine lettuce
• ½ medium tomato, chopped
• ½ medium cucumber, chopped
• ¼ medium red onion, chopped
• 2 hard-boiled egg whites,
chopped
• ¼ medium avocado, chopped
• 1 Tbsp. apple cider vinegar
• 1 Tbsp. fresh lemon juice
• 1 Tbsp. extra-virgin olive oil

1. Combine lettuce, tomato, cucumber, onion, egg whites, and

avocado in a medium bowl.
2. Drizzle with vinegar, lemon juice, and oil; toss gently to blend.

35
36
WHOLE WHEAT PASTA
WITH VEGETABLES AND
GOAT CHEESE (Makes 1 serving)

• 2 oz. dry whole wheat pasta Nutritional Information

(about ½ cup) (per serving):
Calories ................................ 388
• 1 tsp. olive oil Total Fat ................................... 12 g
• 1 clove garlic, finely chopped Saturated Fat ............................5 g
• 1 cup broccoli florets Cholesterol ............................. 13 mg
• 1 medium carrot, chopped Sodium .................................. 462 mg
Carbohydrate .........................55 g
• 4 medium asparagus spears, chopped Fiber .............................................8 g
• 1 pinch sea salt Sugars.........................................6 g
• ¼ cup crumbled goat cheese (1 oz.) Protein ...................................... 17 g

1. Bring large pot of water to boil for pasta.

2. When water boils, cook pasta according to package directions; drain. Set aside.
3. Heat oil in large skillet over medium-low heat.
4. Add garlic, broccoli, carrot, and asparagus; cook, stirring frequently, for 5 to 7 minutes,
or until vegetables are tender-crisp. Season with salt.
5. Place cooked pasta on a serving plate. Top with vegetables and cheese.

37
 WHITE BEAN AND
TUNA SALAD (Makes 1 serving)

• 1 (6-oz.) can solid white tuna, Nutritional Information

packed in water, drained (per serving):
Calories .................................410
• ²⁄³ cup drained canned white beans Total Fat ......................................8 g
• ½ medium green bell pepper, chopped Saturated Fat ............................1 g
• ½ medium yellow bell pepper, chopped Cholesterol .............................56 mg
• 1 green onion, chopped Sodium .................................. 586 mg
Carbohydrate .........................40 g
• 6 fresh parsley sprigs, chopped Fiber .......................................... 11 g
• 1 dash ground white pepper Sugars.........................................6 g
• 1 Tbsp. fresh lemon juice Protein ...................................... 47 g
• 1 tsp. finely chopped lemon peel
• 1 cup fresh arugula
• 1 tsp. extra-virgin olive oil

1. Combine tuna, beans, bell peppers, green onion, parsley, pepper, lemon juice, and lemon peel
in a medium bowl; mix well.
2. Place arugula on a serving platter.
3. Top with tuna mixture; drizzle with oil.

Variations: Other protein options include canned wild-caught salmon, cooked lentils,
and sliced nitrite-free turkey.

38
39
 MAPLE ALMOND DELIGHT (Makes 1 serving)

• 1 cup unsweetened almond milk

• 1 scoop Strawberry or Tropical Strawberry
Vegan Shakeology
• 2 Tbsp. all-natural almond butter
• 1 tsp. pure maple syrup
• 1 cup ice

1. Place almond milk, Shakeology, almond butter, maple syrup, and

ice in blender; cover. Blend until smooth.

Nutritional Information
(per serving)
Calories .................................419
Total Fat ................................... 24 g
Saturated Fat ............................2 g
Cholesterol ................................0 mg
Sodium .................................. 454 mg
Carbohydrate .........................30 g
Fiber .............................................8 g
Sugars...................................... 13 g
Protein ...................................... 24 g

40
41


42
DINNER
AP P R OX. 4 00 CALO R I E S

43
44
SALMON NIÇOISE SALAD (Makes 1 serving)

• 1 (3-oz.) raw wild-caught salmon fillet Nutritional Information

• 3 cups mixed salad greens (per serving):
Calories ................................ 401
• 1 cup green beans, steamed Total Fat ................................... 14 g
• 1 medium red potato, boiled, cubed Saturated Fat ............................2 g
• 4 whole black olives Cholesterol ............................. 47 mg
• 2 Tbsp. fresh lemon juice Sodium .................................. 557 mg
Carbohydrate .........................46 g
• 1 tsp. extra-virgin olive oil Fiber .............................................7 g
• Sea salt and ground black pepper Sugars.........................................8 g
(to taste; optional) Protein ......................................24 g

1. Preheat broiler to high.

2. Broil salmon for 5 to 7 minutes on each side, or until fish flakes easily when tested with a fork.
3. Place greens on a serving plate.
4. Top with green beans, potato, olives, and salmon.
5. Drizzle with lemon juice and oil.
6. Season with salt and pepper if desired.

Variations: Other protein options include canned wild-caught salmon, cooked lentils, canned
beans, and sliced nitrite-free turkey.

45
 HEALTHY CHICKEN
PARMESAN (Makes 1 serving)

• ½ cup all-natural tomato sauce, Nutritional Information

no sugar added (per serving), including spinach:
Calories ................................ 393
• ¼ tsp. dried oregano leaves Total Fat ................................... 14 g
• ¼ tsp. garlic powder Saturated Fat ............................6 g
• 1 (6-oz.) raw chicken breast, boneless, Cholesterol .......................... 135 mg
skinless Sodium .................................. 658 mg
Carbohydrate ......................... 14 g
• Nonstick cooking spray Fiber .............................................4 g
• ¼ cup shredded part-skim mozzarella Sugars.........................................6 g
cheese (1 oz.) Protein ......................................53 g
• 2 Tbsp. grated Parmesan cheese
• 3 cups fresh spinach, steamed

1. Preheat oven to 400° F.

2. Combine tomato sauce, oregano, and garlic powder in a small bowl; mix well. Set aside.
3. Place chicken in baking pan lightly coated with spray; top with tomato sauce mixture,
mozzarella, and Parmesan cheese.
4. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle and
cheese is bubbly.
5. Serve with spinach.

46
47
48
SESAME CHICKEN AND
GREEN BEAN STIR-FRY (Makes 1 serving)

• ½ tsp. olive oil Nutritional Information

• 1 (4-oz.) roasted chicken breast, boneless,
skinless, cut into bite-sized pieces
• ½ cup green beans, steamed
• 1 tsp. reduced-sodium soy sauce
• ½ tsp. sesame seeds
• ²⁄³ cup cooked brown rice, hot
(per serving), including rice:
Calories .................................410
Total Fat ................................... 12 g
Saturated Fat ............................3 g
Cholesterol .............................95 mg
Sodium .................................. 256 mg
Carbohydrate .........................34 g
Fiber .............................................4 g
Sugars.........................................1 g
Protein ......................................38 g

1. Heat oil in medium nonstick skillet over medium-high heat.

2. Add chicken, green beans, and soy sauce; cook, stirring frequently, for 2 to 3 minutes,
or until heated through.
3. Sprinkle with sesame seeds; toss gently to blend.
4. Serve over brown rice.

Tip: 1 cup uncooked brown rice generally yields 3 cups cooked brown rice.
As a convenience, you can cook up a bunch in advance, store it in the refrigerator,
and use it for up to 4 days.

49
 MEDITERRANEAN
SHRIMP KEBABS (Makes 1 serving)

• 1 Tbsp. fresh lime juice Nutritional Information

• 1½ tsp. olive oil (per serving), including
asparagus and rice:
• ¼ tsp. dried dill (or 1 tsp. fresh dill) Calories ................................ 401
• 4 raw medium shrimp, peeled, cleaned Total Fat ................................... 11 g
(1 oz. each) Saturated Fat ............................2 g
• 4 cherry tomatoes (or grape tomatoes) Cholesterol ...........................173 mg
Sodium .................................. 531 mg
• 4 medium white mushrooms Carbohydrate .........................48 g
(or brown mushrooms) Fiber .............................................6 g
• 5 medium asparagus spears Sugars.........................................7 g
• ¾ cup cooked brown rice (or quinoa), hot Protein ......................................32 g

1. Preheat grill or broiler to high.

2. Combine lime juice, oil, and dill in a small bowl; mix well. Set aside.
3. Place one piece of shrimp, one tomato, and one mushroom on a skewer. Repeat, so the
skewer has 2 pieces of each ingredient. Repeat with second skewer.
4. Brush kebabs with lime juice mixture.
5. Grill or broil kebabs and asparagus. Turn every 2 minutes, or until shrimp is opaque and
firm and vegetables are tender. Remove from heat.
6. Serve kebabs and asparagus over rice.

50
51
52
WARM QUINOA-
LENTIL SALAD (Makes 1 serving)

• ½ tsp. olive oil Nutritional Information

• ½ medium carrot, chopped (per serving):
Calories ................................ 406
• ½ medium celery stalk, chopped Total Fat ......................................8 g
• ¼ medium onion, chopped Saturated Fat ............................1 g
• ¼ medium red bell pepper, chopped Cholesterol ................................0 mg
• 1 dash ground cumin Sodium .................................. 693 mg
Carbohydrate .........................66 g
• ¼ cup dry quinoa, rinsed Fiber .......................................... 13 g
• ¼ cup dry lentils Sugars.........................................6 g
• 1 cup low-sodium vegetable broth Protein ......................................22 g
(or chicken broth)
• ¼ tsp. sea salt
• 1½ tsp. fresh lemon juice
• 6 fresh parsley sprigs, finely chopped

1. Heat oil in medium saucepan over medium-low heat.

2. Add carrot, celery, onion, bell pepper, and cumin; cook, stirring frequently,
for 5 minutes, or until tender.
3. Add quinoa, lentils, broth, salt, and lemon juice. Bring to a boil. Reduce heat to
maintain a gentle boil; cook, covered, for 15 to 20 minutes, or until liquid has
evaporated and lentils are tender.
4. Fluff with a fork; garnish with parsley and serve.

53
 CHOCO-PEANUT
CHEESECAKE (Makes 1 serving)

• 1 cup unsweetened almond milk

• 1 scoop Chocolate Shakeology
• ¼ cup nonfat ricotta cheese
• ¼ cup nonfat plain yogurt
• 4 tsp. all-natural peanut butter
• 1 cup ice

1. Place almond milk, Shakeology, ricotta cheese, yogurt, peanut butter, and ice
in blender; cover. Blend until smooth.

Nutritional Information
(per serving)
Calories ................................ 397
Total Fat ................................... 15 g
Saturated Fat ............................2 g
Cholesterol .............................26 mg
Sodium .................................. 436 mg
Carbohydrate .........................33 g
Fiber .............................................5 g
Sugars...................................... 16 g
Protein ......................................32 g

54
55
 “THERE’S THIS SHAKE
THAT CAN LITERALLY
CHANGE YOU R LIFE.
TRY SHAKEOLOGY
FOR A MONTH. IF YOU
DON’T FEEL THE
DIFFERENCE, YOU GET
YOU R MONEY BACK.”
—Carl Daikeler, CEO, Beachbody ®

56
SNACKS
AP P R OX. 100 & 15 0 CALO R I E S

57
100-CALORIE SNACKS

Yogurt and Melon Handful of Nuts

½ cup nonfat plain yogurt with 7 raw walnut halves
½ cup melon cubes (or melon balls) (or 12 to 15 raw almonds).
and 1 tsp. raw honey.

Rice Cake with Turkey and Cheese Vegetables and Hummus

1 multigrain rice cake topped with 1 oz. 3 Tbsp. prepared hummus with ½ medium
deli-sliced low-sodium, nitrite-free turkey cucumber (sliced), and 1 medium zucchini
breast, and ½ oz. sliced provolone cheese. (sliced).

58
Sesame Edamame
½ cup steamed shelled edamame topped
with 2 tsp. rice vinegar, ½ tsp. sesame
seeds, and 3 fresh cilantro sprigs (chopped).
Celery, Nut Butter, and Raisins
1 medium celery stalk topped with 2 tsp.
all-natural peanut butter and 6 raisins.
Popcorn with Raisins
1½ cups air-popped popcorn with
2 Tbsp. raisins.
Ginger Mocha Iced Latte
¼ cup nonfat milk, ¼ cup brewed
unsweetened coffee, ½ scoop Chocolate
Shakeology, 1 thin slice peeled ginger
(chopped), and 1 cup ice, blended in a
blender until smooth.
59
 100-CALORIE SNACK
AGUA FRESCA
SHAKEOLOGY (Makes 1 serving)

• ¾ cup water (or club soda)

• ½ medium cucumber, peeled, chopped
• ½ scoop Strawberry Shakeology
• 1 Tbsp. fresh lime juice
• 1 tsp. pure maple syrup or raw honey
• ½ cup ice

1. Place water, cucumber, Shakeology, lime juice, maple

syrup, and ice in blender; cover. Blend until smooth.

Nutritional Information
(per serving)
Calories ...................................98
Total Fat ......................................1 g
Saturated Fat ............................0 g
Cholesterol ................................3 mg
Sodium .....................................62 mg
Carbohydrate ......................... 15 g
Fiber .............................................2 g
Sugars...................................... 10 g
Protein .........................................9 g

60
150-CALORIE SNACK
CANTALOUPE CREME
SHAKEOLOGY (Makes 1 serving)

• ½ cup cubed cantaloupe

• 1 cup water
• 1 scoop Vanilla Shakeology
• 1 cup ice

1. Place cantaloupe, water, Shakeology, and ice

in blender; cover. Blend until smooth.

Nutritional Information
(per serving)
Calories .................................157
Total Fat ......................................2 g
Saturated Fat ............................0 g
Cholesterol ................................5 mg
Sodium .................................. 228 mg
Carbohydrate ......................... 21 g
Fiber .............................................4 g
Sugars...................................... 13 g
Protein ...................................... 17 g

61
 150-CALORIE SNACKS
Baked Sweet Potato
1 medium sweet potato, baked at 450° F
until fork-tender, seasoned with 1 tsp.
extra-virgin olive oil and ¼ tsp. sea salt.
Tomato and Cucumber Salad
1½ cups cherry tomatoes (halved) and
1 medium cucumber (coarsely chopped),
topped with 2 tsp. extra-virgin olive oil and
1 Tbsp. vinegar, and seasoned with sea
salt and ground black pepper to taste.
62
Apple and Almond Butter
1 medium apple with 2 tsp. all-natural
almond butter.
Mediterranean Deviled Eggs
2 hard-boiled eggs (cut in half, yolks
discarded), filled with 4 Tbsp. prepared
hummus (1 Tbsp. in each egg half) and
sprinkled with paprika.
Avocado with Citrus Vinaigrette
¼ sliced avocado topped with citrus
vinaigrette (1 Tbsp. 100% orange juice,
2 tsp. fresh lemon juice, ½ tsp. raw honey,
½ tsp. Dijon mustard, and 1 tsp. extra-
virgin olive oil).
Double Strawberry Citrus Smoothie
½ cup 100% orange juice, 2 tsp. fresh lemon
juice, ½ scoop Tropical Strawberry Vegan
Shakeology, 5 medium strawberries, and
1 cup ice, blended in a blender until smooth.
Greek Yogurt, Apples, and Walnuts
½ cup nonfat plain Greek yogurt topped
with ½ medium apple (cored, chopped),
1 Tbsp. raw walnuts (chopped), and ½ tsp.
raw honey.
Spiced Apple and Cottage Cheese
½ cup low-fat cottage cheese topped
with ²⁄³ cup unsweetened applesauce,
1 dash ground cinnamon, and 1 dash
ground nutmeg.
63
 MICHI’S LADDER 2.0
Michi’s Ladder is a guideline
for h e al th y n u tr i t io n. The
higher up on the list you eat, TIER 1 – PIOUS
the better off you’ll be. We’ve
also provided details as to
whether these foods are good TIER 2 – HAPPY
sources of Protein (P),
Carbohydrates (C), or
Fat (F). You’ll notice that tiers
TI E R 3 – SWISS
4 and 5 don’t contain this
information—that’s because
these foods aren’t healthy, so
you shouldn’t look to them for T I E R 4 – D O D GY
nutrition. They’re “treats.”
F in a ll y, i f a f ood has an
asterisk (*) before it, that TIER 5 – NEWBURG
me a ns we c on sid er it a
nutrient-rich superfood.

64
 TIER 1
These foods should make up the bulk of your diet. You’d
be hard-pressed to overeat these foods. They’re also great
choices to add if you’re just not feeling full with your
THE PIOUS TIER regular eating plan.

Anchovies, fresh – PF * Garlic – C * Sardines, fresh or in

Apples, with skin – C Ginger – C spring water – PF
Apricots – C * Grapefruit – C Seaweed – C
Artichokes, Grapes – C Snap peas – PC
without sauce – PC Herbs * Spinach – C
Arugula – C * Kale – C Squash – C
* Beets – C Kiwifruit – C Strawberries – C
Berries, misc. – C * Lemon – C String beans – PC
* Blueberries – C Lettuce (not iceberg) – C * Tea, green or black,
Bok choy – C Lime – C no sugar
Boysenberries – C Melon – C Tomatoes – P
* Broccoli – C Mushrooms – C * Vinegar
Broths, veggie, Mustard – C * Water, flat or sparkling
chicken, etc., Nectarines – C Yogurt, nonfat or low-fat,
low-sodium – FC Onions – C plain – PC
Brussels sprouts – C Oranges – C Zucchini – C
* Cabbage – C Peaches – C
Carrots – C Pears, with skin – C
Cauliflower – C Peppers – C
Celery – C Pineapples – C
Chard – C Plums – C
Cherries – C Pomegranates – C
Citrus, misc. – C Radishes – C
Collard greens – C Raspberries – C
Cucumbers – C * Salmon, wild-caught,
Egg whites – P Alaskan – PF
Endive – C Salsa, natural, no sugar
Eggplant – C or oil – C
 TIER 2
More essential, nutritious foods to fill your plate. Plenty
of superfoods here, too, but exercise a little restraint.
They can be more caloric and/or less beneficial than
THE HAPPY TIER items in the Pious Tier, so it’s possible to overindulge.

Amaranth – PC Alaskan salmon, fresh sardines, Popcorn, plain,

Apples, skinless – C or water-packed sardines) – PF air-popped – FC
Applesauce, no sugar * Flaxseed – F Potatoes, baked or boiled – C
added – C Fruit, dried – C * Quinoa – PC
* Avocados – F Granola, raw, Raisins – C
Bananas – C no sugar – PFC Refried beans, nonfat – PC
Barley – C * Hempseed – F Rice, brown – PC
Beans – PFC Hummus – PFC * Seeds, raw – PF
Buffalo (bison) – P Juice, fresh-squeezed Seitan – PFC
* Chia seeds – PC w/pulp, no sugar – C Shellfish, including
Chicken breast, Lentils – PFC shrimp – P
boneless, skinless – P Mangoes – C Spelt – PC
Chickpeas – PC Milk, nonfat or Squid – P
Coconut meat – F low-fat – PFC Sushi and sashimi
Coconut water, plain – C Muesli, raw, (not hand rolls) – PFC
Coffee, black no sugar – PFC Sweet potatoes – C
Corn on the cob – C Nut butters, raw – PF Tahini – PF
Cottage cheese, * Nuts, raw – PF Tempeh – PFC
low-fat – PF Oatmeal, old-fashioned Tofu – PFC
Cream cheese, nonfat or or steel-cut, unflavored, Tomato sauce,
low-fat – P no sugar – PC no sugar – C
Dates – C * Olive oil – F Tuna, albacore – PF
Eggs, whole – PF Olives – F Turkey breast, boneless,
Figs – C Papayas – C skinless – P
Fish (other than fresh Peas – PC Venison – P
anchovies, wild-caught Plantains (not fried) – C Yams – C

66
TIER 3
Consider these foods neutrally beneficial. They can
serve a purpose in a healthy diet, but they don’t need to
be staples. Don’t eat too much of them, because more
TH E SWISS TI E R from tier 3 means less from tiers 1 and 2.

Almond milk – PFC Flour, “alternative” Soy nuts – PFC

Bagels, whole-grain – C (coconut, almond, Soy sauce
Beef, ground, extra-lean, quinoa, etc.) – PCF Stevia
95% lean – PF Ham (nitrate-free) – PF Sugar alcohols (anything
Beef, tenderloin, 90 to Honey – C ending in -tol) – C
93% lean – PF Jerky, turkey Sunflower oil – F
Beer – C (nitrate-free) – P Sushi, hand rolls – PFC
Bread, whole-grain – FC Ketchup – C Tortillas, whole wheat or
Butter, unsalted – F Lettuce, iceberg – C corn – FC
Canadian bacon Lunch meat, lean, Tuna, canned – PF
(nitrate-free) – PF low-sodium Turkey bacon
Cereal, whole-grain (nitrate-free) – P (nitrate-free) – PF
(low sugar) – PFC Maple syrup, pure – C Veal – PF
Cheese (low-fat and Mayonnaise, organic – F Veggie patty – PFC
full fat) – PF Molasses – C Wine, red – C
Chicken and turkey, Pancakes, buckwheat – C Wine, white – C
ground, 95% lean – PF Pasta, whole-grain – C
Chicken and turkey, dark Pickles – C
meat, skinless – PF Pork tenderloin – PF
Chocolate, dark – FC Rice cakes – C
Coconut milk, canned – F Rice milk – C
Couscous – PFC Rice, white – C
Crackers, whole-grain – FC Sauerkraut – C
Flour, whole-grain Sausage, nitrate-free,
(wheat, buckwheat, low-sodium – PF
rice, etc.) – C Soy milk – PFC

67
 TIER 4
Not much good about these foods, but in moderation, they
shouldn’t be deal-breakers. You may notice how many
American staples populate this tier. Maybe that’s part of
T H E D O D GY T I E R the reason the U.S. has become such a chubby nation.

Applesauce Jam or marmalade, Pizza (from restaurant)

(sugar added) no sugar added Pretzels
Bacon Jerky (beef, pork, or Sauce, processed
Bagels, refined-flour venison) (steak sauce, etc.)
Beef, ground, less than Lamb Sausage
80% lean Lasagna Soup, canned
Bread, refined-flour Macaroni and cheese Sports drinks
Broths, full sodium Meat loaf (Tier 2, if playing sports)
Butter, salted Nut butter, processed, Tortillas, refined-flour
Canadian bacon roasted, or with additives Yogurt, frozen
Duck, boneless, skinless Nuts, salted or roasted
Fowl, with skin Oatmeal, flavored and/or
Frozen fruit bar instant
Fruit, dried, sugar added Pancakes
Ham Pasta, refined-flour

68
TIER 5
Named in honor of the heart attack–inducing lobster
dish, this tier is filled with foods that can make your
health—not to mention your diet—take a turn for the
THE NEWBURG TIER worse. Avoid these foods as best you can.

Alcohol, hard liquor Fried anything Pies

Artificial sweeteners Graham crackers Popcorn, w/salt and butter
(sucralose, aspartame, Gravy Pudding
saccharine, etc.) Hamburger, fast-food Refried beans, w/lard
Baked beans High-fructose corn syrup Salad dressing, bottled or
“Breaded” foods Hot dogs commercial
Candy Hydrogenated fats Sherbet
Canola oil (and foods that contain Soft drinks, diet
Cereal, processed, them, like processed (read the studies)
with sugar baked goods) Soft drinks, w/sugar
Chicken, buffalo wings, Ice cream (even sugar- Soybean oil
nuggets, tenders free and fat-free) Sugar, refined
Chips Jell-O® Sweet-and-sour sauce
Coffeehouse drinks Jellies and jams with Syrup, refined
(even the “skinny” ones) added sugar
Cookies Juice, from concentrate
Crackers, refined-flour and/or with sugar added
Creamed veggies Lobster Newburg
Creamer, nondairy Lunch meat, processed
Croutons (bologna, salami, etc.)
Doughnuts Margarine
Energy drinks Muffins
Fish, fried Nachos
Flour, refined Onion rings, fried, breaded
French fries Pastries
69
 LET’S B E STRONG TOG ETH E R
T E A M B E A C H B O DY. C O M

Your purchase of the P90® program is the first step in the right direction!
However, to get the best results of your life, you also need support,
accountability, and 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 and a FREE GIFT
($20 value) now at TEAMBEACHBODY.COM/SIGNUP.
70
10 WAYS TEAMBEACHBODY.COM HELPS YOU SUCCEED AT P 90 :

1 Personalized online meal plans based on your individual goals.

2 Diet and workout advice from fitness and nutrition experts.
3 Michi’s Ladder, a simple food-substitution model that helps you
differentiate between healthy and unhealthy food choices.
4 Nutrition tools, including a Healthy Weight Calculator and Body Fat Calculator.
5 Live video chats with Beachbody’s celebrity trainers, including Tony Horton, Shaun T,
Chalene Johnson, and more.
6 Message Boards where you can get answers to all your food and fitness
questions 24/7.
7 A FREE Coach for questions, concerns, or just a bit of encouragement along the way.
8 10% discount on Shakeology, fitness programs, gear, and supplements.
9 An online calendar that lets you schedule and log your
P90 workouts.
10 Your own personal blog for journaling your progress and
sharing your ideas and opinions.

71
TRANSFORM YOUR BODY
INSIDE AND OUT.
3-DAY REFRESH™ GIVES YOU A CLEAN BREAK FROM BAD
HABITS TO GET YOUR DIET AND WEIGHT BACK ON TRACK.
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!

IN 3 DAYS YOU CAN: *

• Lose weight
• Break the cycle of poor eating habits
• Renew your energy
• Create new healthy eating habits
• Accelerate your P90® transformation
 STAY ACCOUNTABLE.
STAY CONNECTED.
SIMPLE KITCHEN
JOIN A BEACHBODY CHALLENGE GROUP.
®

SPEAK TO YOUR COACH

OR GO TO
FREEP90 COACH.COM

Remember, everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies,
dietary restrictions, or if you are pregnant or breast feeding, please make sure you consult your medical provider before
starting this nutrition plan.

© 2014 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404
Beachbody, LLC, is the owner of the P90, 3-Day Refresh, Shakeology, Your Daily Dose of Dense Nutrition, the Healthiest Meal
of the Day, 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.
P2INS1104