EATING GUIDE
Teamwork Makes the Dream Work
TA B L E
OF
CONTENTS
5 SIMPLE RULES FOR EATING HEALTHY
02
TIPS FOR RAISING FOOD-SMART KIDS
08
FAMILY CLASSICS REMADE Breakfast Lunch Dinner Snacks Shakeology Bar
13 14 18 22 26 30
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Getting by with a little help from your friend is the whole point of Double Time™! But teamwork doesn’t stop the minute you finish the workout. Eating right is a heck of a lot easier when you do it with your partner too. So here’s your challenge: double down on your Double Time commitment and get on board with making healthier food choices, together! This guide’s gonna help you make that happen. It starts with simple rules to get you eating healthier, followed by some tips and healthy versions of classic recipes to help the whole family get on the right track. And if you really want to focus on weight loss, there’s a portion-control plan that you and your partner can follow for even better results.
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DOUBLE TIME WEIGHT-LOSS PLAN 3-Step Quick Start
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FOOD LISTS Veggies Fruits Proteins Carbs Healthy Fats Seeds & Dressings Oils & Nut Butters Free Foods Beverages Shakeology Bases Treats
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Just pick the sections of the guide that apply to you and do your thing. It really is that easy!
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Rule
5
Simple
Rules for
Eating Healthy
You and your family don’t have to go all kale-, vegan-, and paleo-crazy (unless you want to). Double Time follows a “qualitarian” food philosophy. Translation? It means that good balanced nutrition isn’t complicated when you are picking quality foods. Read on for a few simple tips to get you and the gang on the path to healthier eating! 2
1
Drink more water Simply put, water helps your body function at its best. Staying hydrated keeps your internal systems working, keeps your skin healthy, and helps you exercise harder. Drink at least half your weight in ounces daily; so if you weigh 180 pounds, drink 90 ounces of water every day. Not the water type? Try adding some of the following to make your water more exciting:
• Sparkling water (no calories) • Lemon, orange, or lime wedges • A small handful of berries • Fresh mint, basil, or rosemary leaves
A Note For Kids: Studies show they typically don’t drink enough to stay hydrated, so make sure they get plenty of water throughout the day. Avoid sugary sports drinks and juices, and opt for plain or fruit-flavored water instead.
3
Rule
2
Rule
3
Focus on whole foods…
...Especially fruits and veggies
It’s all about quality. Instead of cutting carbs or meat (or following the latest fad diet), focus on eating clean foods that provide the biggest nutritional bang for your buck—like whole foods.
Eventually, fruits and vegetables should become the cornerstone of your diet. Why? Because they’re packed with vitamins, minerals, and phytonutrients you can’t get anywhere else. Vegetables, in particular, are low in calories but really filling—leaving less room for unhealthy choices. They’re also a great source of fiber to keep your digestive system running smoothly.
Whole foods are minimally processed and are typically found in the form closest to how they were picked from the earth. Think veggies, fruits, lean meats, and even prepackaged foods like lentils, canned beans, and nuts. Kids’ Snack Idea: Replace those pretzels made with “enriched” flour with apples (a whole food) dipped in natural almond butter (another whole food) whose only ingredients should be almonds.
What if you REALLY don’t like veggies? We’ve formulated a couple shakes to help with that. Shakeology® is an awesome option if you’re looking for an easy way to add more nutrients to your diet. It’s a shake packed with proteins, phytonutrients, antioxidants, vitamins, minerals—and a whole lot more. In fact, Shakeology formulators are constantly sourcing new ingredients from all over the world. So if you’re new to this whole healthy-eating thing, this all-in-one superfood protein shake is a delicious and easy way to help you feel your best. To learn more about Shakeology, check out page 56. We also created Daily Sunshine™, a 3-in-1 smoothie with a pediatrician-approved formula, for picky kids and pickier parents. It’s got protein, fiber, a fruit and veggie blend, and healthy fats. To learn more about Daily Sunshine, check out page 55.
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5
Rule
Rule
Dodge the dirty stuff...
...But cut yourself some slack
Cutting out ALL the junk might not be realistic, but there are a few things you should try your best to avoid for the sake of your health:
Nobody eats a 100% perfect diet. If you can work up to an 80%-ish perfect diet, you’re doing pretty darn good.
Soda: There’s nothing redeeming about this beverage. On top of having nearly 40 grams of sugar on average (that’s 12 whole teaspoons if you’re counting), it’s calorie-dense and nutrient-poor.
And if you blow it, give yourself a break. Enough with the guilt! Just hit the reset button and keep going. No diet was ever been ruined by one Thanksgiving dinner. However, many a diet has fallen apart thanks to post-holiday feelings of shame, guilt, and hopelessness. So you had some pie or binged on mashed potatoes. It happens! Move on!
4
Trans fat: Read your labels—trans fat is also listed as “partially hydrogenated oil” on the ingredient list. This sneaky ingredient pops up in many packaged foods, and it leads to higher cholesterol and is linked to heart disease. YIKES. Deep-fried anything: Deep-frying causes the calories of otherwise healthy foods to skyrocket. Even veggies become greasy fat-bombs once tempura comes into the equation. High-Fructose Corn Syrup: Sugar isn’t in the name, but you’ll find this hidden sugar lurking in unsuspecting places. This form of sugar is usually consumed in excess (partially because it’s used in a TON of junk food). Since you’ve already made the switch to a whole-food-based diet, try sweetening using a touch of natural sugar from raw honey, pure maple syrup, or stevia.
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5
Same goes for feeding your kids. Sure, you want to feed them a perfect diet too, but ice cream parties happen. Just stick to the 80% rule—they’ll still grow up big and strong with great eating habits. Now, these rules are pretty straightforward. But sometimes your kids need a little extra motivation. If you’re having trouble getting them to eat healthier, check out the tips on the next couple of pages.
7
Tips For Raising Food-Smart Kids Studies show that youngsters learn what, when, and how much to eat from their parents. But between picky palates and back-to-back soccer games, getting them to eat right can be a challenge. Here are a couple strategies to help your kids adopt healthier habits early on. Plan a farmers’ market trip: It’s never too early to get your kids thinking about what goes into their food. Teach them where whole foods come from by visiting farmers’ markets or community gardens together! Give them a choice: Encourage them to pick out a new healthy recipe each week or a new fruit or vegetable to try when grocery shopping. And at the dinner table, serve two types of veggies with the understanding that they can pick either—or both, if you’re lucky.
Introduce them to our 3-in-1 smoothie, Daily Sunshine: Sometimes you need backup if your kids aren’t getting enough of what they need. Daily Sunshine is designed and formulated for kids, to help give them the building blocks of nutrition they need every day—a fruit and veggie blend, protein, and healthy fats. It has a pediatrician-approved formula with a kid-approved taste! (It’s true. We tested it.)
To try Daily Sunshine or learn more, contact your Team Beachbody® Coach or visit DailySunshine.com.
Put on their chef hat: Involve your kids in cooking, whether it’s stirring the pot or, if they’re older, chopping up ingredients. Not only does it make cooking a fun, shared experience, but it also helps them learn a valuable skill! Stick to a one-dinner menu: You’re not a short-order cook. When you cook two meals instead of one, there’s no incentive for them to expand their palettes with new foods and give healthier options a shot. And really, the goal is to get them to eat what you eat! 8
9
HEALTHY FOR YOU YOUR PARTNER AND
FOR YOU
SHAKEoLoGY Shakeology isn’t just any old protein shake. Not by a long shot. Packed with globally harvested adaptogens probiotics, phytonutrients, and more, this delicious superfood formula is designed to give your body more of what it needs to help you lose weight, curb junk-food cravings, and give you the energy you need for your DOUBLE TIME workouts.*
HOW TO USE:
Shakeology is an easy and delicious way to help your body get more of the nutrition that’s missing from most diets nowadays. You can make it simply with water and ice, or blend with extra ingredients like fruits and nut butters.
There are days when you just don’t have the time to whip up something healthy or don’t want to fight with the kids about eating carrots as a snack. But that doesn’t mean you have to settle for processed junk. If you’re looking for something as convenient as a drivethrough meal but also packs a nutritional punch, SHAKEOLOGY and DAILY SUNSHINE offer a delicious glass of the good stuff, for everyone.
FOR THE KIDS
DAILY SUNSHINE Shakeology was formulated with adult nutrition in mind. For kids aged 4 and up, Beachbody created Daily Sunshine, a whole-food-based 3-in-1 smoothie made with a fruit and veggie blend, protein, and healthy fats. No artificial flavors, sweeteners, or preservatives. Just real ingredients you—and even your kids—can recognize. And how can something this healthy taste so good? We put it through rigorous taste tests to ensure it satisfies the world’s toughest critics—kids!
HOW TO USE:
No need for a blender. If your kids are craving a quick after-school snack, just mix a scoop with 8 ounces of water and you’re good to go!
To learn more, contact your Team Beachbody Coach or visit Shakeology.com or DailySunshine.com. *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.
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Family Classics Remade On the following pages, you’ll find a few healthy takes on meals you loved as a kid. You’ll also see “Container Equivalents” at the end of every recipe. If you’re interested in losing weight or just managing portion sizes, these color-coded icons correspond to the Double Time Weight-Loss Plan that starts on page 36.
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Breakfast Pumpkin Pancakes
Baked Vanilla Spice Oatmeal
(Makes 4 servings, 3 small pancakes each) Total Time: 25 min. Prep Time: 15 min. Cooking Time: 10 min.
(Makes 8 servings, about 2⁄3 cup each) Total Time: 50 min. Prep Time: 10 min. Cooking Time: 40 min.
2 cups ½ cup 4 2 tsp. 1¼ cups 1 tsp. 1 tsp. 2 tsp.
1. 2. 3. 4.
pumpkin puree unsweetened almond milk large eggs pure vanilla extract dry quick-cooking oats, gluten-free ground cinnamon ground nutmeg baking powder, gluten-free Nonstick cooking spray
Combine pumpkin, almond milk, eggs, and extract in a medium bowl; whisk to blend. Set aside. Combine oats, cinnamon, nutmeg, and baking powder in a medium bowl; mix well. Add oat mixture to pumpkin mixture; mix until just blended. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through. Repeat with remaining batter.
CONTAINER EQUIVALENTS (per serving): 1
FRUIT ½
PROTEIN 1
CARB
Nonstick cooking spray
3 cups dry old-fashioned rolled oats, gluten-free 1½ tsp. baking powder, gluten-free 1 tsp. ground cinnamon ½ tsp. ground nutmeg ¼ tsp. sea salt (or Himalayan salt) 3 cups unsweetened almond milk 2 tsp. pure vanilla extract 2 large eggs ½ cup unsweetened applesauce 1 Tbsp. + 1 tsp. extra-virgin organic coconut oil ¼ cup pure maple syrup 1 cup chopped raw walnuts ¾ cup raisins 1. 2. 3. 4. 5. 6. 7. 8. 9.
Preheat oven to 400° F. Lightly coat 2-quart baking dish with spray. Combine oats, baking powder, cinnamon, nutmeg, and salt in a medium bowl; mix well. Set aside. Combine almond milk, extract, eggs, applesauce, oil, and maple syrup in a large bowl; whisk to blend. Add oat mixture to milk mixture; mix well. Add walnuts and raisins; mix well. Pour mixture into prepared baking dish. Bake for 35 to 40 minutes, or until top has browned. Cut into eight portions; serve immediately.
CONTAINER EQUIVALENTS (per serving): ½ FRUIT 2 CARBS 1 HEALTHY FAT ½ tsp. 14
15
Breakfast Breakfast Tacos (Makes 4 servings, 1 taco each) Total Time: 25 min. Prep Time: 10 min. Cooking Time: 15 min. 4 tsp. 8 strips 1 cup 8 2 cups 4 ½ cup ½ 1. 2. 3. 4. 5. 6. 7. 8.
extra-virgin organic coconut oil, divided use bacon-flavored tempeh sliced mushrooms large eggs, lightly beaten raw baby spinach (6-inch) sprouted whole-grain tortillas, warm pico de gallo (or fresh tomato salsa) medium avocado, sliced
Heat 2 tsp. oil in large nonstick skillet over medium-high heat. Add tempeh; cook for 4 minutes on each side. Remove from pan. Chop into bite-sized pieces. Set aside. Add mushrooms; cook, stirring frequently, for 4 to 5 minutes or until mushrooms are soft and release liquid. Add eggs; cook, stirring frequently, for 1 to 2 minutes. Add reserved tempeh; cook, stirring frequently, for 2 to 3 minutes, or until eggs are set. Remove from heat. Keep warm. Heat remaining 2 tsp. oil in medium nonstick skillet over medium-high heat. Add spinach; cook, stirring frequently, for 2 to 3 minutes, or until wilted. Top tortillas evenly with egg mixture, spinach, salsa, and avocado.
Strawberry Banana Yogurt Parfait (Makes 1 serving) Total Time: 10 min. Prep Time: 10 min. Cooking Time: None ¾ cup 1 tsp. ¼ ½ cup
reduced-fat (2%) plain Greek yogurt raw honey large banana, sliced sliced strawberries
1. Layer yogurt, honey, banana, and strawberries in two even layers in a tall glass. 2. Serve immediately. CONTAINER EQUIVALENTS (per serving): 1 FRUIT 1 PROTEIN
CONTAINER EQUIVALENTS (per serving): 1 VEGGIE 1 PROTEIN 1 CARB ½ HEALTHY FAT 1 tsp.
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Lunch Juicy Turkey Burgers on Whole-Grain Buns (Makes 4 servings) Total Time: 25 min. Prep Time: 15 min. Cooking Time: 10 min. 1 lb. ½ 2 Tbsp. 1 Tbsp. 2 Tbsp. 1 dash 4 tsp. 4 4 1 1. 2. 3. 4. 5.
raw 93% lean ground turkey breast medium red onion, finely chopped finely chopped parsley Worcestershire sauce all-natural ketchup, no sugar added ground black pepper whole-grain mustard whole-grain buns large romaine lettuce leaves medium tomato, sliced
Preheat grill or broiler to high. Combine turkey, onion, parsley, Worcestershire sauce, ketchup, and pepper in a medium bowl; mix until just blended. Form turkey mixture into four even patties. Grill or broil for about 5 minutes on each side, or until no longer pink in the middle. Spread 1 tsp. mustard on each of four bottom buns. Top evenly with lettuce, turkey patty, tomato, and top bun.
Baked Sweet Potato Fries (Makes 4 servings) Total Time: 32 min. Prep Time: 10 min. Cooking Time: 22 min. 2 2 tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. 1. 2. 3. 4.
Nonstick cooking spray medium sweet potatoes, cut into wedges extra-virgin organic coconut oil ground cumin ground cayenne pepper ground paprika fine sea salt (or Himalayan salt)
Preheat oven to 450° F. Lightly coat medium baking sheet with spray. Set aside. Combine sweet potatoes, oil, cumin, cayenne pepper, paprika, and salt in a large bowl; toss gently to blend. Place sweet potato wedges on prepared pan. Bake for 20 to 22 minutes, turning after 12 minutes, or until tender-crisp.
CONTAINER EQUIVALENTS (per serving): 1
CARB ½
tsp.
CONTAINER EQUIVALENTS (per serving): ½ VEGGIE 1 PROTEIN 2 CARBS
MAKE-AHEAD MEAL ALERT: You can make these burgers in bulk ahead of time. To store, wrap in plastic wrap and keep in the refrigerator for 3 to 4 days (or store in a freezer for up to 3 months). 18
19
Lunch Easy Chicken Fried Rice
Lean Beef Fajitas
(Makes 4 servings, approx. 1¼ cups each) Total Time: 22 min. Prep Time: 10 min. Cooking Time: 12 min.
(Makes 4 servings, 2 fajitas each) Total Time: 26 min. Prep Time: 15 min. Cooking Time: 11 min.
1 Tbsp. + 1 tsp. extra-virgin organic coconut oil 1 medium onion, chopped 1 cup chopped carrots 2 large eggs, lightly beaten 1½ cups cooked brown rice, cooled 2¼ cups chopped cooked chicken breast, boneless, skinless
1 lb. ½ tsp. ½ tsp. 1 Tbsp. + 1 tsp. 1 cup 1 cup 2 cups 8 1 cup ¼ cup 1 Tbsp. + 1 tsp.
½ cup 3 Tbsp. 2
1. 2. 3. 4. 5.
frozen peas, thawed reduced-sodium soy sauce medium green onions, thinly sliced (for garnish; optional)
Heat oil in large nonstick skillet over medium-high heat. Add onion and carrots; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. Reduce heat to medium. Add eggs; cook, stirring frequently, for 2 to 3 minutes, or until eggs begin to set. Add rice, chicken, peas, and soy sauce; cook, stirring frequently, for 3 to 4 minutes or until heated through. Divide evenly into four serving bowls; garnish evenly with green onions, if desired.
CONTAINER EQUIVALENTS (per serving): 1 1
20
VEGGIE 1 CARB 1
PROTEIN tsp.
raw beef flank steak, cut into 2-inch strips ground chili powder ground cumin olive oil thinly sliced green bell pepper thinly sliced red bell pepper sliced onion (6-inch) whole wheat tortillas, warm pico de gallo (or fresh tomato salsa) chopped fresh cilantro fresh lime juice
1. 2. 3. 4. 5.
Season beef evenly with chili powder and cumin. Set aside. Heat oil in large nonstick skillet over medium-high heat. Add bell peppers and onion; cook, stirring occasionally, for 3 minutes. Add beef; cook, stirring frequently, for 6 to 7 minutes, or until beef is no longer pink, onion is translucent, and peppers are tender. Evenly top each tortilla with beef mixture, pico de gallo, cilantro, and lime juice.
TIPS: • You can substitute skirt steak for flank steak. • You can substitute corn tortillas for flour tortillas.
VARIATION: You can add ¼ cup shredded cheese or ¹⁄8 avocado and 2 Tbsp. shredded cheese. Make sure to add 1 HEALTHY FAT.
CONTAINER EQUIVALENTS (per serving): 1½
VEGGIES 1
PROTEIN 1
CARB
21
Dinner Healthy Turkey Taco Bake (Makes 8 servings, approx. 1 2⁄3 cups each) Total Time: 1 hr. 43 min. Prep Time: 20 min. Cooking Time: 1 hr. 23 min. 1 medium spaghetti squash (approx. 5 lbs.) 1 Tbsp. + 1 tsp. olive oil, divided use 4 Tbsp. Taco Seasoning Blend (see recipe below), divided use 2 lbs. raw 93% lean ground turkey breast ⅔ cup water
Nonstick cooking spray
1 (10-oz.) can diced tomato with chilies (like RoTel) 1 cup shredded sharp cheddar cheese ¼ cup + 1 Tbsp. sliced black olives (approx. 40 olives) 2 Tbsp. pickled jalapeños, sliced (approx. 10 slices) (optional) ¼ cup chopped green onions
Taco Seasoning Blend 2 Tbsp. + 1 tsp. chili powder 1½ tsp. ground cumin 1 tsp. onion powder ¾ tsp. garlic powder ¾ tsp. ground black pepper ½ tsp. sea salt (or Himalayan salt) ½ tsp. dried oregano
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1. Preheat oven to 400º F. 2. Line large baking sheet with parchment paper. Set aside. 3. Cut squash in half lengthwise, scrape out and discard seeds. Place squash halves (cut side up) on prepared baking sheet. Brush with 2 tsp. oil and sprinkle with 1 Tbsp. taco seasoning. Bake for 44 to 46 minutes. 4. While squash is baking, heat remaining 2 tsp. oil in a medium skillet, over medium-high heat. 5. Add turkey; cook, stirring frequently, for 4 to 6 minutes, or until brown. Drain any excess fat from skillet. 6. Add water and remaining 3 Tbsp. taco seasoning. Bring to a boil. Reduce heat to low; gently boil, stirring occasionally, for 5 to 8 minutes, or until mixture thickens. 7. Once squash has finished baking, use a fork to scrape flesh out of shell. (The flesh will resemble thin spaghetti noodles.) 8. Reduce oven temperature to 350º F. 9. Place squash in 3-quart casserole dish (or large pie pan), lightly coated with spray. 10. Top squash with turkey mixture, tomatoes, cheese, olives, and jalapeños (if desired). Bake for 18 to 22 minutes, or until cheese is melted and casserole is hot. 11. Top with green onions. CONTAINER EQUIVALENTS (per serving): 1 1 SEEDS & DRESSINGS
VEGGIE 1
PROTEIN ½
HEALTHY FAT
23
Dinner
Chicken Marinara Zoodles (Makes 4 servings) Total Time: 23 min. Prep Time: 15 min. Cooking Time: 8 min. 4
2 cups 3 cups
4 cups ½ cup
medium zucchini Hot water all-natural marinara sauce, warm cooked chicken breast, boneless, skinless, sliced, warm steamed broccoli florets, warm grated Parmesan cheese
Barbecue Chicken Flatbread Pizza (Makes 4 servings, ½ flatbread each) Total Time: 23 min. Prep Time: 15 min. Cooking Time: 8 min.
1. 2. 3.
Using a vegetable peeler, cut each zucchini into lengthwise strips about ¹⁄8-inch thick. Turn zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into ½-inch ribbons. Set aside. Boil water in steamer (or large saucepan) over high heat. Reduce heat to medium-high. Place zoodles in steamer basket; cook for 2 to 3 minutes, or until tender. Remove from heat. Divide zoodles evenly between four serving plates; top evenly with marinara sauce, chicken, broccoli, and cheese; serve immediately.
TIP: A spiralizer is an inexpensive tool that cuts fresh veggies into noodles. You can use a spiralizer to cut the zucchini in this recipe.
CONTAINER EQUIVALENTS (per serving): 2
VEGGIES ½
FRUIT 1
PROTEIN ½
HEALTHY FAT
2
½ cup 3 cups 1 cup 1 cup ½ ½ cup ¼ cup 1 Tbsp. 1. 2. 3. 4. 5. 6.
whole wheat flatbreads (or 6½-inch whole wheat pitas) barbecue sauce shredded cooked chicken breast canned black beans, drained, rinsed corn kernels medium red onion, chopped shredded mozzarella cheese finely chopped fresh cilantro fresh lime juice
Preheat oven to 350º F. Place flatbreads on large baking sheet. Spread barbecue sauce evenly on flatbreads. Top flatbreads evenly with chicken, black beans, corn, onion, and cheese. Bake for 5 to 8 minutes, or until cheese is melted. Top evenly with cilantro and drizzle with lime juice. Serve immediately.
CONTAINER EQUIVALENTS (per serving): 1
24
PROTEIN 2½
CARBS ½
HEALTHY FAT
SWAP YOUR SAUCE: Avoid sauces with artificial sweeteners, additives, or preservatives. Instead, look for ones that sweeten with honey, maple syrup, or molasses. 25
Snacks Trail Mix
Kale Chip Nachos
(Makes 8 servings, ¼ cup each) Total Time: 10 min. Prep Time: 10 min. Cooking Time: None
(Makes 4 servings) Total Time: 28 min. Prep Time: 10 min. Cooking Time: 18 min.
¼ cup ½ cup ½ cup ¼ cup 2 Tbsp. 2 Tbsp. ¼ cup ½ tsp. ¼ tsp.
1 bunch 2 tsp. 2 cups 1 cup 1 cup 1 cup ¼ cup
raw walnut halves dried unsweetened pineapple, coarsely chopped dried cranberries dried unsweetened apple slices, coarsely chopped raw pecan halves raw sunflower seeds whole raw almonds ground cinnamon ground nutmeg
1. Combine all ingredients in a medium bowl; mix well. Store in airtight container. CONTAINER EQUIVALENTS (per serving): ½
FRUIT 1
HEALTHY FAT
kale leaves (approx. 6 oz.) olive oil black beans shredded jack cheese chopped tomatoes pico de gallo (or fresh tomato salsa) finely chopped cilantro
1. Preheat oven to 350° F. 2. Remove kale leaves from stems. Tear leaves into bite-sized pieces. Discard stems. 3. Wash and thoroughly dry kale with a salad spinner or paper towel. 4. Line large baking sheet with parchment paper, if desired. 5. Combine kale and oil in medium bowl; toss gently to blend. 6. Arrange kale on prepared baking sheet in a single layer. 7. Bake for 15 to 18 minutes, or until crisp. 8. Preheat oven to broil. 9. Top kale chips with beans and cheese. Bake for 2 to 3 minutes, or until cheese is melted. 10. Top with tomatoes, salsa, and cilantro; serve immediately. CONTAINER EQUIVALENTS (per serving): 2
26
VEGGIES 1
CARB 1
HEALTHY FAT ½
tsp.
27
Snacks
(Makes 1 serving) 1 scoop 8 fl. oz.
Daily Sunshine water
It really is that easy! Just mix Daily Sunshine’s Chocolate or Strawberry Banana flavors with water and you’ve got a quick and yummy snack you’ll feel good about giving to your kids. CONTAINER EQUIVALENTS (per serving): ½ PROTEIN ½ VEGGIE ½ FRUIT
Formulated with the building blocks of nutrition kids need to help them grow up healthy and strong: • Fruit and veggie blend • Plant-based protein • Healthy fats • Fiber and probiotics • Antioxidants vitamins C and E • Calcium and vitamin D
Soy-Free, Dairy-Free, Gluten-Free, and Non-GMO 28
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Shakeology Bar Water and ice is all you need for a tasty glass of Shakeology, but feel free to add in nut butters, frozen fruits, or veggies for extra flavor and nutrients. The following pages have a few idea-starters. If you’re following the D o u b l e T i m e We i g h t - L o s s P l a n (page 36), one scoop of Shakeology counts as 1 PROTEIN.
Available In 9 Delicious Flavors: Chocolate
Chocolate Vegan
Vanilla
Vanilla Vegan
Café Latte
Café Latte Vegan
Strawberry
Tropical Strawberry Vegan
Greenberry
30
All products, configurations, and flavors may not be available in your market.
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Chocolate-Covered Cherry Shakeology (Makes 1 serving) 1 cup 1 cup 1 scoop
½ cup 1 Tbsp.
unsweetened almond milk ice Chocolate (or Chocolate Vegan) Shakeology unsweetened frozen cherries chia seeds
Place almond milk, ice, Shakeology, cherries, and chia seeds in blender; cover. Blend until smooth.
Very Coco-Avocado Shakeology (Makes 1 serving) 1 cup 1 cup 1 scoop
¼
coconut water ice Vanilla (or Vanilla Vegan) Shakeology medium avocado, cut into chunks
Place coconut water, ice, Shakeology, and avocado in blender; cover. Blend until smooth. CONTAINER EQUIVALENTS (per serving): 1
PROTEIN
1
CARB
1
HEALTHY FAT
CONTAINER EQUIVALENTS (per serving): ½ FRUIT 1 PROTEIN ½ SEEDS & DRESSINGS 1 tsp.
Supercharged Shakeology
Strawberry Almond Paradise Shakeology
(Makes 1 serving)
(Makes 1 serving)
1 cup unsweetened almond milk 1 cup ice 1 scoop Strawberry (or Tropical
½ cup ½ cup 1 cup 1 scoop
Strawberry Vegan) Shakeology fresh (or frozen) blueberries raw spinach finely chopped fresh ginger (or ¼ tsp. dried ginger)
Place almond milk, ice, Shakeology, blueberries, spinach, and ginger in blender; cover. Blend until smooth.
½ cup 1 cup 1 tsp.
1 tsp.
unsweetened almond milk water ice Strawberry (or Tropical Strawberry Vegan) Shakeology all-natural almond butter
Place almond milk, water, ice, Shakeology, and almond butter in blender; cover. Blend until smooth. CONTAINER EQUIVALENTS (per serving): 1
PROTEIN 1½
tsp.
CONTAINER EQUIVALENTS (per serving): 1 VEGGIE ½ FRUIT 1 PROTEIN 1 tsp.
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Green Machine Shakeology
Almond Mocha Shakeology
(Makes 1 serving)
(Makes 1 serving)
1 cup 1 cup 1 scoop ½ cup ½ cup ¼ cup + 2 Tbsp.
1 cup unsweetened almond milk 1 cup ice 1 scoop Café Latte (or Café Latte Vegan)
unsweetened coconut milk beverage ice Vanilla (or Vanilla Vegan) Shakeology chopped raw kale shredded carrots unsweetened applesauce
¼ ½ cup 1 Tbsp.
Place coconut milk, ice, Shakeology, kale, carrots, and applesauce in blender; cover. Blend until smooth. CONTAINER EQUIVALENTS (per serving): 1
VEGGIE ½
FRUIT 1
PROTEIN 1
Shakeology large banana, cut into chunks raw spinach unsweetened cocoa powder
Place almond milk, ice, Shakeology, banana, spinach, and cocoa powder in blender; cover. Blend until smooth. tsp.
CONTAINER EQUIVALENTS (per serving): ½ ½ FRUIT 1 PROTEIN 1 tsp.
VEGGIE
Creamy Chocolate Shakeology
Minty Shakeology (Makes 1 serving)
(Makes 1 serving)
1 cup unsweetened almond milk 1 cup ice 1 scoop Vanilla (or Vanilla Vegan) Shakeology 1 cup raw spinach ¼ cup fresh mint leaves
1 cup unsweetened coconut milk beverage 1 cup ice 1 scoop Chocolate (or Chocolate Vegan)
Place almond milk, ice, Shakeology, spinach, and mint in blender; cover. Blend until smooth.
Place coconut milk, ice, Shakeology, and avocado in blender; cover. Blend until smooth.
CONTAINER EQUIVALENTS (per serving): 1
VEGGIE 1
PROTEIN 1
⅛
tsp.
Shakeology medium ripe avocado
CONTAINER EQUIVALENTS (per serving): 1 ½ HEALTHY FAT 1 tsp.
PROTEIN
Did You Know: Drinking Shakeology every day helps feed your body the probiotics, adaptogens, phytonutrients, fiber, protein, and superfoods that most of us may not get from our diet nowadays in the right amounts. When you drink it every day of the year we call you a “365er” and send you a gift on your anniversary. 34
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The Double Time Weight-Loss Plan Following the 5 Simple Rules while enjoying Double Time’s Family Classics Remade is all you need to start living a healthier lifestyle—and you’ll probably lose a few pounds along the way. But if you’re serious about losing weight, you might want to take a more focused approach. The three s t e p s o f t h e D o u b l e T i m e Weight-Loss Plan should do the trick.
Step
1
Find Your Plan
Use your weight to determine which eating plan you and your partner should follow. Don’t worry if you two fall into different brackets—you can still follow the program together.
If you weigh 150 pounds or less
If you weigh between 150.5 and 185 pounds
If you weigh between 185.5 and 220 pounds
If you weigh 220.5 pounds or more
Follow Plan A 1,200–1,499 calories
Follow Plan B 1,500–1,799 calories
Follow Plan C 1,800–2,099 calories
Follow Plan D 2,100–2,299 calories
Don’t Sweat These Calorie Counts The DOUBLE TIME WEIGHT-LOSS PLAN is flexible and works within a rough daily calorie range, so you won’t need to keep track of these numbers. Plus, shifting your calories around day-by-day is a good way to ward off plateaus.
Nutrition Note: Remember, this plan is geared for grown-ups. But that doesn’t mean you have to cook different food for your kids! Following this plan gives you an opportunity to show them what a balanced diet filled with a variety of healthy, whole foods looks like. Just don’t limit their calories. If they want seconds, let them have ’em. 36
If you need help with your plan or have other nutrition questions, head to BeachbodyExpertAdvice.com.
37
2
See What’s on the Menu
Step
Each plan breaks down into roughly 40% carbs, 30% proteins, and 30% healthy fats. The foods you’ll be eating are broken down into 7 groups, each color-coded to correspond with a series of food lists starting on page 43. So if you’re on Plan A, you’ll eat 3 servings of veggies every day.
FO OD P L A N
A
B
C
D
YO U R N U M B E R O F S E R V I N G S P E R DAY
Chow Down!
DOUBLE TIME! FOOD PLAN: VEGGIES
FRUITS
PROTEINS
CARBS
HEALTHY SEEDS & FATS DRESSINGS
OILS & NUT BUTTERS
Veggies
3
4
5
6
Fruits
2
3
3
4
Proteins
4
4
5
6
Sample Menu for Plan A
Carbs
2
3
4
4
Breakfast: 2 scrambled eggs, ¼ avocado, 1 slice whole-grain toast, 1 cup strawberries (1 FRUIT , 1 PROTEIN, 1 CARB , 1 HEALTHY FAT)
Healthy Fats
1
1
1
1
Seeds & Dressings
1
1
1
1
Oils & Nut Butters
2
4
5
6
Hunger Hint Space your meals out—think breakfast, lunch, dinner, and one to two snacks per day. However, if you feel light-headed, fatigued, or you just can’t seem to nail your workouts, you might need to eat more. If these feelings persist, jump up to the next calorie bracket or add an additional protein portion to your breakfast or morning snack. 38
3
These sample menus show you what a typical day looks like while following your plan. This is just one example—feel free to substitute your favorites from the Food Lists on page 43, the recipes on page 13, or from your own collection of healthy recipes.
SERVINGS
Step
Shakeology: Shakeology with ½ cup blueberries and 1 tsp. almond butter (½ FRUIT , 1 PROTEIN, 1 tsp.) Lunch: Grilled chicken breast, roasted asparagus, baked sweet potato (1 VEGGIE, 1 PROTEIN, 1 CARB )
Snack: ½ apple with 1 tsp. peanut butter (½
FRUIT , 1
tsp.)
Dinner: Salmon fillet on 2 cups mixed greens with balsamic vinaigrette (2 VEGGIES, 1 PROTEIN, 1 SEEDS & DRESSINGS) 39
Food Trackers The Food Trackers below and on the following pages will help you keep track of your daily food and water intake. Just fill in the appropriate squares as you eat and drink throughout the day. We recommend making additional copies for you and your Double Time partner.
DAY
VEGGIES
FRUITS
PROTEINS
CARBS
HEALTHY SEEDS & FATS DRESSINGS
OILS & NUT BUTTERS
VEGGIES
FRUITS
PROTEINS
CARBS
HEALTHY SEEDS & FATS DRESSINGS
OILS & NUT BUTTERS
VEGGIES
FRUITS
PROTEINS
CARBS
HEALTHY SEEDS & FATS DRESSINGS
OILS & NUT BUTTERS
BREAKFAST SNACK LUNCH SNACK DINNER
TOTAL
DAY
WATER VEGGIES
FRUITS
PROTEINS
CARBS
HEALTHY SEEDS & FATS DRESSINGS
OILS & NUT BUTTERS
BREAKFAST
DAY
SNACK LUNCH
BREAKFAST
SNACK
SNACK
DINNER
LUNCH
TOTAL
SNACK
WATER
DINNER
TOTAL WATER
DAY
VEGGIES
FRUITS
PROTEINS
CARBS
HEALTHY SEEDS & FATS DRESSINGS
OILS & NUT BUTTERS
DAY
BREAKFAST SNACK
BREAKFAST
LUNCH
SNACK
SNACK
LUNCH
DINNER
SNACK
TOTAL
DINNER
WATER
TOTAL WATER
40
41
DAY
Food Lists VEGGIES
FRUITS
PROTEINS
CARBS
HEALTHY SEEDS & FATS DRESSINGS
OILS & NUT BUTTERS
VEGGIES
FRUITS
PROTEINS
CARBS
HEALTHY SEEDS & FATS DRESSINGS
OILS & NUT BUTTERS
BREAKFAST SNACK LUNCH SNACK
Over the next few pages, you’ll see what to eat from each food category. The healthiest foods are at the top, but everything is A-OK nutrition-wise. Try different items from all over the list to ensure you’re getting a variety of nutrients, but if you’re a creature of habit, feel free to keep your favorites on repeat.
DINNER
TOTAL WATER
DAY BREAKFAST SNACK LUNCH SNACK
Up Your Meal-Prep Mojo
DINNER
TOTAL WATER
DAY
VEGGIES
FRUITS
PROTEINS
CARBS
HEALTHY SEEDS & FATS DRESSINGS
OILS & NUT BUTTERS
Want a simpler way to divvy up your servings? The containers from Beachbody’s Portion Fix® system are designed to work with your Double Time Weight-Loss Plan and can help you quickly portion out your food. Just fill them up and you’re ready to eat! The container equivalents have been added to the recipes if you are using containers. To snag a set, contact your Team Beachbody Coach or visit TeamBeachbody.com.
BREAKFAST SNACK LUNCH SNACK DINNER
TOTAL WATER 42
43
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Veggies
Fruits
Each item equals 1 Green Serving
Each item equals 1 Purple Serving
Kale, 1 cup cooked or raw Watercress, 1 cup cooked or raw Collard greens, 1 cup cooked or raw Spinach, 1 cup cooked or raw Brussels sprouts, 1 cup chopped or 5 medium Broccoli, 1 cup chopped Asparagus, 10 large spears Beets, 2 medium Shakeology Power Greens Boost, 2 scoops (limit to once a day) Tomatoes, 1 cup chopped, 1 cup cherry, or 2 medium Tomatillos, 1 cup chopped or 3 medium Pumpkin (regular or West Indian), 1 cup chopped Squash (summer), 1 cup sliced Chayote squash, 1 cup chopped Winter squash (all varieties), 1 cup cubed String beans, 1 cup Peppers (sweet), 1 cup sliced Poblano chilies, 1 cup chopped Banana peppers, 3 medium Carrots, 1 cup sliced or 10 medium baby Cauliflower, 1 cup chopped Artichokes, ½ large Eggplant, ½ medium Okra, 1 cup Cactus (nopales), 1 cup sliced Jicama, 1 cup sliced Snow peas, 1 cup Cabbage, 1 cup chopped Cucumbers, 1 cup sliced Celery, 1 cup sliced Lettuce (not iceberg), 1 cup Mushrooms, 1 cup Radishes, 1 cup Onions, 1 cup chopped Sprouts, 1 cup Bamboo shoots, 1 cup Salsa (freshly made or pico de gallo), ½ cup Vegetable broth, 2 cups
Raspberries, 1 cup Blueberries, 1 cup Blackberries, 1 cup Strawberries, 1 cup Pomegranate, 1 small Guava, 2 medium Starfruit, 2 medium Passion fruit, 3 fruits Watermelon, 1 cup chopped Cantaloupe, 1 cup chopped Orange, 1 cup divided into sections or 1 medium Bitter orange, 1 medium Tangerine, 2 small Apple, 1 cup sliced or 1 small Apricots, 4 small Grapefruit, 1 cup divided into sections or ½ large Cherries, 1 cup Grapes, 1 cup Kiwifruit, 2 medium Mango, 1 cup sliced Peach, 1 cup sliced or 1 large Plum, 2 small Pluot, 2 small Nectarine, 1 cup sliced or 1 large Pear, 1 cup sliced or 1 large Pineapple, 1 cup diced Banana, ½ large Green banana, ½ large Dwarf red banana, 1 small Breadfruit, ⅛ small Papaya, 1 cup chopped Figs, 2 small Honeydew melon, 1 cup chopped Pumpkin puree, ⅔ cup Salsa (store-bought), 1 cup Tomato sauce (plain or marinara), 1 cup Applesauce (unsweetened), ¾ cup
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Proteins
Carbs
Each item equals 1 Red Serving
Each item equals 1 Yellow Serving
Sardines (fresh or canned in water), 7 medium Boneless, skinless chicken or turkey breast, ¾ cup cooked, chopped Duck breast, ¾ cup cooked, chopped Squab, ¾ cup cooked, chopped Goat, ¾ cup cooked, chopped Lean ground chicken or turkey (≥ 93% lean), ¾ cup cooked Fish, fresh water (catfish, tilapia, trout), ¾ cup cooked, flaked Fish, cold water, wild-caught (cod, salmon, halibut, tuna, mahi-mahi), ¾ cup cooked, flaked Game (buffalo, bison, ostrich, venison, rabbit), ¾ cup cooked, chopped Game, lean ground (≥ 95% lean), CALLING ALL VEGETARIANS ¾ cup cooked (AND VEGANS): Eggs, 2 large Adapt Double Time to suit your Egg whites, 8 large lifestyle by choosing nonmeat Shakeology, 1 scoop options to fulfill your protein Greek yogurt (plain, 2%), ¾ cup portions. For vegans, contact Kefir (plain, 2%), 1 cup our friendly advice staff at Yogurt (plain, 2%), ¾ cup BeachbodyExpertAdvice.com. Shellfish (shrimp, crab, lobster), ¾ cup cooked Clams (canned, drained), ¾ cup Octopus, ¾ cup cooked, chopped Squid, ¾ cup cooked, chopped Red meat (extra-lean), ¾ cup cooked, chopped Lean ground red meat (≥ 95% lean), ¾ cup cooked Tempeh, ¾ cup diced Tofu (firm), ¾ cup diced Pork tenderloin, ¾ cup chopped, cooked Tuna (canned light in water, drained), ¾ cup Turkey slices (low-sodium, nitrite-free, minimally processed, fat-free), 6 slices Ham slices (low-sodium, nitrite-free, minimally processed, fat-free), 6 slices Ricotta cheese (light), ¾ cup Cottage cheese (2%), ¾ cup Protein powder (whey, hemp, rice, pea), 1½ scoops (approx. 42 g depending on variety) Veggie burger, 1 medium patty Turkey bacon (low-sodium, nitrite-free, minimally processed, reduced-fat), 4 slices Beef-based broth, 4 cups
Sweet potato, ½ cup chopped or mashed, or ½ small Yams (regular, white, tropical [batata]), ½ cup chopped or mashed, or ½ small Plantains, ½ cup sliced or ½ small Quinoa, ½ cup cooked Beans (kidney, black, garbanzo, white, lima, fava, pink, pigeon, [gandules], etc.), ½ cup cooked, drained Lentils, ½ cup cooked, drained Edamame, ½ cup shelled Cassava (yuca), 2 oz. Peas, ½ cup Refried beans (nonfat), ½ cup Rice (brown or wild), ½ cup cooked Potato, ½ cup chopped or mashed, or ½ small Corn on the cob, 1 ear Amaranth, ½ cup cooked Millet, ½ cup cooked Buckwheat, ½ cup cooked Barley, ½ cup cooked Bulgur, ½ cup cooked Oatmeal (steel-cut or rolled), ½ cup cooked Muesli, ¼ cup Hominy, ½ cup cooked Pasta (whole-grain), ½ cup cooked Couscous (whole wheat), ½ cup cooked Crackers (whole-grain), 8 small Cereal (whole-grain, low-sugar), ½ cup Bread (whole-grain), 1 slice Pita bread (whole wheat), 1 small (4-inch) Waffles (whole-grain), 1 waffle Pancakes (whole-grain), 1 small (4-inch) English muffin (whole-grain), ½ muffin Bagel (whole-grain), ½ small (3-inch) Tortilla (whole wheat), 1 small (6-inch) Tortilla (corn), 2 small (6-inch) Applesauce (sweetened), ¾ cup Chicken-based broth, 4 cups
47
Healthy Fats
Oils & Nut Butters
Each item equals 1 Blue Serving
Each item equals 1 Teaspoon Serving
Avocado, ¼ cup mashed or ¼ medium 12 almonds (whole, raw) 8 cashews (whole, raw) 14 peanuts (whole, raw) 20 pistachios (whole, raw) 10 pecan halves (raw) 8 walnut halves (raw) Hummus, ¼ cup Coconut milk (canned), ¼ cup Feta cheese, ¼ cup crumbled Goat cheese, ¼ cup crumbled Mozzarella (low-moisture), ¼ cup shredded Cheddar, ¼ cup shredded Provolone, ¼ cup shredded Monterey jack, ¼ cup shredded Parmesan, ¼ cup shredded Cotija cheese, ¼ cup crumbled Oaxaca cheese, ¼ cup crumbled Queso fresco, ¼ cup crumbled
Extra-virgin olive oil, 1 tsp. Extra-virgin coconut oil, 1 tsp. Flaxseed oil, 1 tsp. Walnut oil, 1 tsp. Pumpkin seed oil, 1 tsp. Cacao nibs, 1 tsp. Nut butters (peanut, almond, cashew, etc.), 1 tsp. Seed butters (pumpkin, sunflower, sesame [tahini]), 1 tsp. Butter, 1 tsp. Ghee, 1 tsp. Mayonnaise, 1 tsp.
Free Foods
Healthy doesn’t mean boring. Use as much of these “Free Foods” (meaning they do not count in your portion total for the day) as you’d like to add flavor to any of the items on the Food Lists.
Seeds & Dressings Each item equals 1 Orange Serving Pumpkin seeds (raw), 2 Tbsp. Sunflower seeds (raw), 2 Tbsp. Sesame seeds (raw), 2 Tbsp. Flaxseeds (ground), 2 Tbsp. Chia seeds, 2 Tbsp. Hemp seeds, 2 Tbsp. Pine nuts, 2 Tbsp. Olives, 10 medium Coconut (unsweetened, shredded), 2 Tbsp. Oil-based salad dressings, 2 Tbsp.
48
• Water • Lemon and/or lime juice (not lemonade) • Vinegars • Mustard • Herbs (mint, basil, rosemary, parsley, cilantro, fresh and dry) • Spices (except salt) • Garlic • Ginger • Green onion • Chili varieties (jalapeño, serrano, ancho, cascabel, pasilla,
• • • •
guajillo, habanero, etc.) Hot sauce (Tabasco or Mexican only) Flavor extracts (pure vanilla, peppermint, almond, etc.) Anchovy paste Cocoa powder (when used in small quantities as flavoring) 49
BEVERAGES Water Here are some great mix-ins to make your water taste even better—and hopefully encourage you to drink more of it! Aim to drink half your body weight (in pounds) in ounces of water each day.
• Sparkling water (no calories) • Lemon or lime wedges, 2 small wedges
• Blueberries, 6 berries • Raspberries, 4 berries • Oranges, 1 big wedge • Strawberries, 2, sliced • Kiwi, ¼ fruit, sliced • Mango, 2 Tbsp., chopped • Pineapple, 2 Tbsp., chopped • Cucumber, 4 slices • Frozen grapes, 4 grapes • Watermelon or honeydew
Shakeology Bases
The Shakeology Base list helps you add a little pizzazz to Your Daily Dose of Dense Nutrition®. Pick a beverage from the list below, add it to the Shakeology flavor of your choice, and tick off the corresponding container from your Food Tracker on page 40 (along with a container for your Shakeology). Shakeology Bases (once per day) Low-fat milk, 1–2% (8 fl. oz.) tsp. 1 CARB, ½ Unsweetened almond milk (8 fl. oz.) 1
tsp.
Unsweetened soy milk (8 fl. oz.) ½ PROTEIN Unsweetened coconut milk beverage (8 fl. oz.) 1 tsp. Unsweetened rice milk (8 fl. oz.) 1 CARB Unsweetened coconut water (8 fl. oz.) ½ CARB
melon cubes, 4 small cubes
• Splash of pure fruit juice:
cranberry, orange, grapefruit
• Mint, basil, or rosemary leaves • Grated ginger • Ground cinnamon 50
51
Coffee
No one’s asking you to give up your morning fix. Just make sure to take your coffee black and your tea plain and unsweetened! If you absolutely need to add something to your coffee or tea, here are some ideas along with items to steer clear of.
Unlimited coffee or tea flavor additives:
• Cinnamon • Lemon • Pumpkin spice • Nutmeg
One or two 8-oz. cups of coffee or tea per day with these flavor additives:
• •
1–2 Tbsp. 1% or 2% milk or milk alternative 1–2 tsp. raw sugar, honey, molasses, maple syrup, or stevia
Stay away from:
• Cream • Half-and-half • Nondairy creamer • White (refined) sugar • Artificial sweeteners • Flavored syrups (such as caramel, vanilla, hazelnut, etc.) • Chocolate syrup • Canned or bottled coffees and teas
(unless they’re unsweetened)
Another option might be to add Shakeology Focused Energy Boost to your Shakeology. Its unique formula is designed to give you a wholesome boost of energy and help support mental clarity and focus.* To learn more contact your Team Beachbody Coach or visit Shakeology.com.
*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.
52
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Treats
Three times a week, you can have a treat or a tasty beverage. Simply help yourself to the amount listed after your treat, enjoy it in all its deliciousness, then check the corresponding container off your Food Tracker. For example, if you decide to indulge in a few well-earned chocolate-covered raisins, count out 20 pieces, then check ½ of a and ½ of a off your Food Tracker. Dried apricots, unsweetened (4 pieces) 1 Dried figs, unsweetened (2 pieces) 1 Prune (2 pieces) 1
The kids are hungry for a snack, but you don’t want to start a food fight by serving them a plate of fruits and veggies. Well, surrendering to their picky palates isn’t your only option.
FRUIT
FRUIT
FRUIT
Medjool dates (1 piece) 1
FRUIT
Raisins (2 mini-boxes, 3 Tbsp., or approx. 45 pieces) 1 Dried mango, unsweetened (2 pieces) 1
Dried apple rings, unsweetened (approx. 7 rings) 1 Dark chocolate, plain (1.5" x 1.5" square, 1 fun-sized bar, or approx. 25 morsels) 1 Potato chips, plain kettle (6 chips) 1 Tortilla chips, plain corn (6 chips) 1 Mini pretzels (14 pretzels) 1
FRUIT
CARB FRUIT
CARB
CARB CARB
It’s got all of the good stuff:
CARB
Peanut butter pretzel nuggets (12 pieces) 1 CARB, 2 tsp. Chocolate-covered raisins (20 pieces) ½ Chocolate-covered almonds (6 pieces) ½ HEALTHY FAT, ½ CARB 100% real fruit juice (4 oz.) 1
SAY HELLO TO DAILY SUNSHINE, a pediatrician-approved formula, 3-IN-1 SMOOTHIE specially formulated for kids (ages 4 and up) and perfect for picky eaters.
FRUIT
Dried cranberries (2 Tbsp. or approx. 30 pieces) 1
54
WIN THE SNACK BATTLE
FRUIT
FRUIT, ½
CARB
And none of the bad stuff:
MADE WITH ORGANIC FRUITS AND VEGETABLES†
• No GMOs, soy, dairy, or gluten ingredients
ADE WITH ORGANIC M PEA PROTEIN
• Zero artificial flavors, sweeteners, or preservatives
HEALTHY FATS
To learn more, contact your Team Beachbody Coach or visit DailySunshine.com. †Concentrated powder equivalent to 1 full serving of fruits and vegetables. serving of fruit ((Chocolate – 4.45 g dried apple, strawberry, and blueberry powders) (Strawberry Banana – 4.5 g dried apple, strawberry, banana, and blueberry powders)) and serving of veggies (1.95 g dried sweet potato and spinach powders) per smoothie. Each 28 g serving provides the equivalent of ½ cup fruits and vegetables (volume before drying).
DON'T JUST TAKE OUR WORD FOR IT...
We're happy to sip and tell, but we'll let others share just how much they love Shakeology. We surveyed daily Shakeology drinkers and here's what they said:* • • • •
YOUR PERFECT NUTRITION PARTNER Staying consistent with your workouts is half the battle—nutrition is also key to helping you achieve results. Shakeology is an easy and delicious way to fuel your body with the nutrients it needs and craves so you can stay on track with the Double Time program.*
93% felt healthier since drinking Shakeology.** 86% responded that it helped increase their energy levels.** 81% said Shakeology helped keep them full until their next meal.** 81% felt it helped reduce their cravings for junk food.**
3 0 - D AY G U A R A N T E E
Try Shakeology for 30 days and if you don’t feel healthier, return it and we’ll refund your money (less s&h).
facebook.com/shakeology
instagram.com/shakeology
G E T Y O U R B A G T O D AY
Contact your Team Beachbody Coach or visit Shakeology.com. youtube.com/shakeology pinterest.com/shakeology
*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, including independent Team Beachbody Coaches, who drank Shakeology 5 or more times per week and exercised at least 3 times per week. All products, configurations, and flavors may not be available in your market.
AND IT’S MORE THAN JUST WORKOUTS, YOU’LL ALSO GET:
STREAM DOUBLE TIME AND MORE FAMILY FRIENDLY WORKOUTS With BEACHBODY ON DEMAND you’ll get access to world-class Beachbody programs on your laptop, TV, tablet, or mobile device.
BEACHBODY ON DEMAND ALSO GIVES YOU ACCESS TO: • Hundreds of proven workouts like 22 Minute Hard Corps®, ® ® 21 Day Fix , and P90X
• 24/7 access to Super Trainers • Your own personal Coach for one-on-one guidance and support • Meal plans customized for your unique lifestyle and goals • The Beachbody On Demand Community whose professional trainers and nutrition staff can answer all your questions • Fitness tools at your fingertips, including step-by-step fitness guides and customized workout calendars
Enjoy thousands of dollars’ worth of proven fitness programs RISK-FREE. To start your RISK-FREE Beachbody On Demand membership, contact your Team Beachbody Coach or go to BeachbodyOnDemand.com You can also stream Beachbody On Demand on your TV with:
• Exclusive Super Trainer workouts • Even includes pre- and postnatal workouts! • Recipes, nutrition guides, and healthy eating tips
or download the FREE app
Apple logo, Apple TV, and App Store are trademarks of Apple Inc., registered in the US and other countries. Roku is a registered trademark of Roku, Inc. in the United States and other countries. Amazon, Kindle, Fire, and all related logos are trademarks of Amazon.com or its affiliates. Google Play, Chrome, Chromecast, and the Chrome logo are trademarks of Google, Inc..
“ I HAVE SOME SIMPLE ADVICE TO HELP YOU SUCCEED:
GET A FREE COACH.” Congratulations on committing to a healthier lifestyle with Double Time. I want to help you get the best results possible. That’s why I recommend you get a personal Team Beachbody Coach! WHAT’S 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.
C O O K I N G
H EALT H Y WEIGH T LO SS N EV ER TAST ED SO GO O D!
HOW CAN A COACH HELP?
Your free Coach supplies the support, motivation, and encouragement that helps keep you accountable to reaching your health and fitness goals. Your Coach can also connect you with other customers doing Beachbody programs for help and peer support along the way. It’s a fact that people who have strong support systems are more likely to succeed at their fitness and nutrition programs. AND HERE’S THE BEST PART:
It’s free. It costs you absolutely nothing. Millions of people have partnered with their Coaches to get the kinds of bodies that get noticed. SO WHAT ARE YOU WAITING FOR?
—Tony Horton
Get your Coach today at GETMYFREECOACH.COM
S H O W
WAT C H T H E F I X AT E C O O K I N G S H O W ONLY ON BEACHBODYONDEMAND.COM ®
With episodes like “Chicken Enchiladas” to “Banana Peanut Butter Chocolate Chunk Ice Cream,” Autumn and Bobby will show you how to make mouthwatering, perfectly portioned meals and snacks the whole family will enjoy. You’ll get: • Delicious recipes for all lifestyles that incorporate portion-control containers. • Short, easy-to-follow episodes that show you how to make each recipe–plus chef tips and tricks. • Foundational videos teach you how to use the Portion Fix containers, do meal prep, and keep a healthy pantry.
• Downloadable grocery lists and recipe instructions.
More new recipes and grocery lists added all the time!
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