LIIFT4 Meal Plan: Week 1

Simple. That’s the best way to describe the meal plan for LIIFT4: simple. It gives you general instructions on what to eat throughout the day and recommends you stay within a 30/40/30 ratio of protein, carbs, and healthy fats. You decide when those meals occur and how you pair them up.

A food list has been provided for the main macros and food groups you’ll focus on: vegetables, fruits, protein, carbohydrates, healthy fats, seeds and dressings, and oils and nut butters. Yes, there are carbs in vegetables and fruits and healthy fats in proteins. These food lists are created by nutritionists who studied the underlying macro information SO YOU DON’T HAVE TO, and they’ve divided them accordingly. On top of that, they’ve listed the most beneficial foods in each category at the top of each list.

If you want to utilize timed nutrition, you can. If you want to incorporate some of the 2B Mindset principles, you can. Joel, the creator of the program, cautions against Intermittent Fasting, but other than that, he’s leaving the big decisions up to you!

For some people, this freedom is awesome. For others, it might be inducing a bit of panic. There are folks who do better and are more successful when they’re told exactly what to eat and when. That’s okay. That’s what we coaches are for! I’ve created a meal plan for week 1, and will continue to do so for the program. Since I’m pregnant, I’m eating in Plan C, but these meals can easily be modified for each bracket. 

Plan C

Day 1
Breakfast: 3/4 cup Greek Yogurt, 1 cup Berries, 1 tsp Cacao Nibs, 1/2 Whole Grain English Muffin, 1 tsp Peanut Butter
Post-Workout Supplement: Recover, Water, 1 cup Frozen Fruit
Lunch: 3/4 cup Chicken, 1/2 cup Brown Rice, 2 cups Steamed Vegetables, 1 tsp Olive Oil
Snack: 1 scoop Shakeology, 8 oz Almond Milk, 1/2 Banana, 1/2 cup Oatmeal, 1 cup Spinach
Dinner: Ground Turkey Stuffed Peppers
Snack: Greek Salad (minus the feta) with 3/4 cup Ricotta Cheese

Day 2
Breakfast: 1/2 cup Oatmeal, 8 oz Almond Milk, 1 tsp Peanut Butter, 2 Eggs
Post-Workout Supplement: Recover, Water, 1 cup Frozen Fruit
Lunch: Burrito Bowl (1/2 cup Quinoa, 1/2 cup Black Beans, 3/4 cup Ground Turkey, 2 cups Mixed Veggies, 1 tsp Olive Oil)
Snack: 1 scoop Shakeology, 8 oz Almond Milk, 1 cup Frozen Fruit, 1 cup Spinach
Dinner: Slow Cooker Chicken Tacos
Snack: 3/4 cup Cottage Cheese, 2 tbsp Sunflower Seeds, 1 cup Carrots, 1/2 cup Grapes, 1/4 cup Hummus

Day 3
Breakfast: Breakfast Stir Fry (2 Eggs, 1 cup Mixed Vegetables, 1 tsp Olive Oil, 1/2 cup Brown Rice, 2 tbsp Sunflower Seeds, 1 cup Pineapple)
Lunch: Tuna Sandwich (3/4 cup Tuna, 1 tsp Mayonnaise, Tabasco, 1/4 cup cup Avocado, 2 slices Ezekiel Bread, 1 cup Cherry Tomatoes)
Snack: 1 scoop Shakeology, 8 oz Almond Milk, 1 cup Frozen Fruit
Dinner:3/4 cup Pork Loin, 1/2 small Sweet Potato, 2 cups Steamed Vegetables
Snack: Greek Salad (minus the feta, add 1 cup Fruit) with 3/4 cup Ricotta Cheese

Day 4
Breakfast: Breakfast Stir Fry (2 Eggs, 1 cup Mixed Vegetables, 1 tsp Olive Oil, 1/2 cup Brown Rice, 1/2 cup Pineapple)
Post-Workout Supplement: Recover, Water, 1 cup Frozen Fruit
Lunch: Turkey Burger, 1/2 cup Sweet Potato Fries and 1 slice Ezekiel Bread
Snack: 1 scoop Shakeology, 8 oz Almond Milk, 1 cup Frozen Fruit, 1/2 cup Oatmeal
Dinner: Chicken Parmesan (Chicken, Tomato Sauce, Mozzarella and Parmesan Cheese, 1 cup Spaghetti Squash)
Snack: 3/4 cup Greek Yogurt, 1/2 cup Berries, 1 cup Carrots

Day 5
Breakfast: 1/2 cup Oatmeal, 1 cup Berries, 8 oz Almond Milk, 1 tsp Peanut Butter, 2 Eggs
Post-Workout Supplement: Recover, Water, 1 cup Frozen Fruit
Lunch:Turkey Burger, 1/2 cup Sweet Potato Fries and 1 slice Ezekiel Bread
Snack: 1 scoop Shakeology, 8 oz Almond Milk, 1 cup Frozen Fruit, 1 cup Spinach
Dinner: Chili
Snack: 3/4 cup Cottage Cheese, 2 tbsp Sunflower Seeds, 1 1/2 cups Carrots, 1/4 cup Hummus

Day 6
Breakfast: 1/2 cup Oatmeal, 1 cup Berries, 8 oz Almond Milk, 1 tsp Peanut Butter, 2 Eggs
Lunch: 3/4 cup Chicken, 1/2 cup Brown Rice, 2 cups Steamed Vegetables, 1 tsp Olive Oil
Snack: 1 scoop Shakeology, 8 oz Almond Milk, 1 cup Frozen Fruit, 1 cup Spinach, 2 tbsp Coconut
Dinner: Chili and a Cinnamon Roll (Treat Meal!)
Snack: Popcorn Trail Mix (1 1/2 cups Popcorn, 1 tsp Cacao Nibs, 8 Chopped Walnuts, 1 cup Blueberries)

Day 7
Breakfast: 3/4 cup Greek Yogurt, 1 cup Berries, 1 tsp Cacao Nibs, 1/2 Whole Grain English Muffin, 1 tsp Peanut Butter
Lunch: 3/4 cup Chicken, 1/2 cup Brown Rice, 2 cups Steamed Vegetables, 1 tsp Olive Oil
Snack: 1 scoop Shakeology, 8 oz Almond Milk, 1 cup Frozen Fruit, 3/4 cup Greek Yogurt, 1 cup Spinach
Dinner: Chili
Snack: Popcorn Trail Mix (1 1/2 cups Popcorn, 1 tsp Cacao Nibs, 8 Chopped Walnuts, 1 cup Blueberries, 2 tbsp Coconut)

FINAL TIPS:

1. Follow your nutrition plan. The more you stick to your plan,
   the better you’ll do.
2. Make a grocery list ahead of time to avoid impulse buying.
3. Not everything has to be made from scratch. Most stores have a
   salad bar or pre-made meals that include cooked lean proteins,
   sides, salads, etc.
4. Embrace meal prep. Cook a big batch of brown rice or quinoa,
   grill some chicken breasts, hard-boil a dozen eggs, etc. It’ll save
   you lots of time the rest of the week.
5. Buy pre-bagged and washed (frozen or fresh) veggies, or wash
   and bag them all on your meal-prep day.
6. If you have Shakeology or Beachbody Performance on-the-go, scoop
   your serving into your shaker cup dry. Add water when ready to drink.
7. BEACHBAR snack bars are your friend. They’re great when you’re
   on-the-go or need a snack between meals.
8. Invest in food containers. In addition to helping organize your fridge,
   airtight containers are a great way to take your food with you.

If you haven’t signed up yet for LIIFT4, and you want to see just how killer a four-day a week program can be, your options are listed here. I’ve done the sample workouts, and they are AMAZING!