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S I M P L E K I T C H E N *These statements have not been evaluated by the Food

S I M P L E K I T C H E N *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. TRANSFORM YOURSELF with P90 and the 3-DAY REFRESH. To get started, contact your Coach or visit 3DayRefreshP90.com today! 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 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 1 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. 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. 3 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 T ony’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! 4 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): (Current weight in pounds) (Maintenance Calories) x 11 = MODERATELY ACTIVE LIFESTYLE (SERVER IN A RESTAURANT): (Current weight in pounds) (Maintenance Calories) x 12 = HIGHLY ACTIVE LIFESTYLE (CONSTRUCTION WORKER): (Current weight in pounds) (Maintenance Calories) x 13 = P90 QUICK START CALORIE CALCULATOR Round that number down to the nearest 100 for simplicity’s sake, and that’s approximately what you burn each day. 5 WEIGHT LOSS CALCULATION: (Maintenance Calories) (Weight Loss Calories) – 500 = 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.”) 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? 6 EAT LESS THAN YOU BURN 6STEPS 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. 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. STICK TO A SCHEDULE 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. STEP STEP 7 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. S C H E D U L E 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.) 8 STEP HYDRATE AND CLEANSE YOUR BODY BY DRINKING WATER 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.) 9 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. TONY’S TOP TEN FOOD RULES 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. 1 PALM = ½ cup ½ PALM = 1 oz. 1 FIST = 1 cup 1 FINGERTIP = 1 tsp. 1 THUMB = 1 Tbsp. 10 CONTROL YOUR uploads/Sante/ p90-nutritionguide-simplekitchennutritionguide.pdf