SOME THOUGHTS FROM SAGI ON -...

SOME THOUGHTS FROM SAGI ON THE BODY BEAST EATING PLAN“ To eat is a necessity, but to eat intelligently is an art.”

—François de La Rochefoucauld

The first part of this sentence is obvious; we need food to live. But there’s a big difference between just staying alive and actually bettering our bodies. Yes, you need to eat to survive—but to thrive, to allow your body to live up to its full potential, you need proper nutrition.

What you eat directly affects your body. Your body takes it in, then breaks it down and reassembles it into your brain and other organs, your hormones, your bones, your muscles—every cell in your body. So proper nutrition has a huge influence on improving our health and vitality, preventing disease, achieving desired weight, and of course building muscle. In order to become a mass of muscle, you’re going to need to eat. A lot! In fact, you might even say that making sure you get all those calories is the very crux of the entire Beast program.

That’s what I want to teach you to do in the Body Beast Eating Plan.

The plan consists of 5 to 6 meals a day—or even more, if mass is your goal.

How many calories you need to consume will depend on your goals and your body type, which you can figure out by using the equations on the following pages. Once you’ve worked that out, you’ll choose from one of two caloric paths: Mass or Ripped. Either can be done whether you’re following the Huge or Lean Beast training schedule.

My Body Beast Eating Plan will not only help you determine what to eat, it will help you determine when to eat. Nutrient timing is important. So to help you do this as simply as possible, I’ve worked with Beachbody to design a couple of great supplements, including the Beachbody Hardcore Base Shake and the Beachbody Fuel Shot, that will help give your body targeted fuel when you need it. As you read through this guide, you’ll see how I’ve incorporated these supplements into the plan.

You’ll often hear weightlifters say that food is 50% of the equation. I don’t agree. I think it’s 100% of the equation. It influences your lifting sessions. It influences your recovery. It influences every single aspect of your health and every one of your fitness goals. If you don’t eat enough of the right foods, you simply can’t get the body you desire!

So pull up a knife and fork and get ready to eat like a Beast.

—Sagi

Huge or Lean Beast

will not only help you determine what to eat, it will help you determine when to eat. Nutrient timing is important. So to help you do this as simply as possible, I’ve worked with Beachbody to design a couple of great supplements, including the Beachbody Hardcore Base Shake and the Beachbody Fuel Shot, that will help give your body targeted fuel when you need it. As you read through this guide, you’ll see how I’ve incorporated these supplements into the plan.

You’ll often hear weightlifters say that food is 50% of the equation. I don’t agree. I think it’s 100% of the equation. It influences your lifting sessions. It influences your recovery. It influences every single aspect of your health and every one of your fitness goals. If you don’t eat enough of the right foods, you simply can’t get the body you desire!

So pull up a knife and fork and get ready to eat like a Beast.

21

How to eat like a BEAST.

ow to eatlike a How to eatlike a Even though we throw some fairly complex concepts around in this plan, at its core, eating like a Beast is easy. It takes three simple steps:

The Food Portion Lists (pages 36–44)You aren’t tied to a specific meal plan, so here you can mix and match foods from the same group—just remember to stay within the allotted portions!

The Body Beast Recipes (pages 53–75)These recipes were designed with bodybuilding in mind. They’re made with ingredients you can find in the Food Portion Lists, and many of them can be made in large amounts and frozen in individual portions and eaten throughout the weeks.

The Beast-O-Matic Shakes (page 52)The Beast-O-Matic gives you flexibility to make nutritious shakes using the Food Portion Lists and your own creativity.

It’s that easy! Of course, we’ll cover some of the nuances, like nutrient timing and supplementation, over the course of this book. Some of you may have years of experience doing these sorts of things. Others will be taking a serious look at their nutrition for the first time. Either way, don’t let the details cause you too much stress, and don’t worry about messing up. As long as your workouts are improving, you’re on the right track.

Figure out how many calories you need using the Beast Calorie Calculator (page 26).

Find the Body Beast Portion Chart that corresponds with your calorie level (pages 30–33).

Satisfy those portions, using foods from these three great resources you’ll find in this book:

1.

2.

3.

BEAST.BEAST.BEASTow to eat

like a BEAST.BEAST.BEASTEven though we throw some fairly complex concepts around in this plan, at Even though we throw some fairly complex concepts around in this plan, at its core,

22

SAGI’S THREE S’S OF COOKING: SIMPLE. SYSTEMATIC. SWIFT.Sagi tells his clients to spend 1 hour exercising each day and 23 hours recovering—but who wants to spend those 23 hours cooking? With that in mind, here are his three S’s: Get your cooking done simply, systematically, and swiftly. Prepare high-quality foods in large volume, then freeze them in smaller portions, thawing out or heating up to fit your schedule.

So stock up on freezer bags or plastic food containers and get cooking! Once you get your system down, you’ll find it helps to change your fitness and health profoundly.

BE A FOOD CARRIER!Being a food carrier means just that: You

make sure you have the foods you want

to eat with you at all times. With all those

calories to eat all day long, you need to be

ready to fuel up on demand. If you don’t,

you could find yourself forced to choose

quick foods that’ll toxify your body and

inhibit your results. You can also end up

overeating and stressing out, or worse,

under-eating, in which case your body

starts eating up all that muscle you’ve

been trying to build just so it can survive.

The best way to carry around an assortment

of great snacks is to invest in a sectional

plastic food storage container with an

airtight lid. This will allow you to keep

an assortment of foods fresh, unmixed,

and undamaged.

GEAR UP YOUR KITCHENWhile this program doesn’t require you to become a master chef, there are some kitchen tools you’ll want to make sure you have to make food preparation simple. Nothing fancy, mind you—just a few things you can pick up in any department store or online. Make sure you have:

• A food scale

• A set of measuring cups

• A set of measuring spoons

• A blender (for your Beast-O-Matic Shakes!)

Beast-O-Matic Beast-O-Matic

Nothing fancy, mind you—just a few things Nothing fancy, mind you—just a few things you can pick up in any department store or online. Make sure you have:

•

measuring cupsmeasuring cups

23

• Canned tuna• Eggs (choose high

omega-3 varieties)• Chicken breast• Lean ground beef, turkey,

or chicken• Nut butters• Whole-grain breads and pastas• Cottage cheese

• Legumes (beans, lentils, etc.)• Bananas• Oats• Brown rice• Whey protein–based

supplements (like Beachbody Hardcore Base Shake)

• Potatoes

THE BODY BEAST EATING PLAN ON A BUDGET.The most annoying thing about food is that it doesn’t grow on trees.

Well, technically, some of it does, but you still have to pay for it—and when you’re eating several thousand calories a day, the cost can add up fast.

Luckily, you’re not the first bodybuilder to operate without an unlimited cash flow. During leaner times, even Sagi resorted to living on tuna and beans, and he still didn’t lose his Beastliness.

So here’s a little collected wisdom to help you build muscle on a budget.

1. Buy in bulk. You can find rice, potatoes, beans, oats, nuts, and protein foods in bulk for pennies on the dollar. You can freeze protein foods like chicken breasts for later use, or make Beast-sized recipes and freeze them in individual servings to be reheated later.

2. Avoid ready-made prepackaged meals. This contributes not only to your good health, but also to your wallet, because you’re basically paying for the packaging and processing.

3. Buy your fruits and veggies in season. They’ll be cheaper, more nutritious, and tastier. Frozen produce is another tasty, healthy alternative; it tends to be inexpensive, and flash freezing maintains the nutritional value of fruits and veggies better than stamping them “fresh,” then shipping them across the world.

4. Always use a grocery list. Also, avoid shopping on an empty stomach if you’re prone to unhealthy impulse buying.

5. Keep an eye out for sales. Plus take advantage of coupons and buy generic when the ingredients are the same as the brand-name product.

6. Top affordable bodybuilding foods:

24

Serious bodybuilders suddenly turn into MIT grad students when it comes to calculating calories. In their minds, everything needs to be factored down to the last decimal.

In truth, all this math may exercise their minds, but it isn’t doing much for their bodies. Body Beast takes a simpler, yet equally effective approach. Follow these steps to find your Calorie Target.

STEP 1 : Calculate Your Caloric Baseline

•If you live a sedentary lifestyle (desk job, lots of TV time),

take your current weight in pounds x 11 =

•If you live a moderate lifestyle (light housework, on your feet part of the day),


•If you live an active lifestyle (manual labor, on your feet all day),


Note: These activity levels do not include your Body Beast workouts.

This is your Caloric Baseline. You’ll want to recalculate this after each phase.

STEP 2: Choose Your Plan and Calculate Your Calorie Target

If you’re looking to gain muscle mass, follow the MASS Calorie Plan. If your goal is to look lean, follow the RIPPED Calorie Plan. (If you’re looking to do both, follow the Mass Calorie Plan until you hit your desired weight, then do Phase 3 until you get cut

26

CALCULATING YOUR BODY FAT %It’s easy for you to get an acceptable body fat % estimate, either by using body fat calipers, or by using a simple online calculation like the one you’ll find at TeamBeachbody.com.

MASS Calorie PlanPhases 1 and 2

If you’re a man with body fat percentage of 10% or below [or]

If you’re a woman with a body fat percentage of 20% or below

Caloric Baseline +1,000 calories = Calorie Target

If you’re a man with body fat percentage above 10% [or]

If you’re a woman with a body fat percentage above 20%

Caloric Baseline + 800 calories = Calorie Target

Phase 3







or start over on the Ripped Calorie Plan.) Though it makes the most sense to pair Mass with the Huge training schedule and Ripped with the Lean, these plans work either way. For example, if you don’t like doing cardio you can get great results doing the Huge training schedule with the Ripped Calorie Plan. No matter how you cut it, it’s all about hard training and healthy eating, which equals results.

Remember: Recalculate weight and body fat between each Phase.

27

RIPPED Calorie PlanPhases 1 and 2







Phase 3







Remember: Recalculate weight and body fat between each Phase.

28

PHASES 1 AND 2

Whether you choose Mass or Ripped, the first two phases, Build and Bulk, are designed similarly, to fuel your workouts so that you improve as fast as possible. No matter your goals, that’s where any workout program worth its salt begins. If you don’t fuel specifically for recovering for the workouts, you’re working against yourself. The workouts in the Build and Bulk Phases are very intense. In these phases, your diet is set up so that you’re 100% ready to give your all from one workout to the next.

PHASE 3The Beast Phase workouts switch their focus and soshould your diet. You’ll probably notice that you’re doing more cardiovascular work and eating fewer carbs. This is by design. It’s the money phase, where you’ll shred your last vestiges of body fat and get ready to pose down.

Must I shift to Phase 3?

Phase 3 is designed around cutting. If you still want to get bigger you can opt to stay in Phase 1 and 2 as long as you like. In fact, if you’re not making the switch to the Beast Phase of the workouts, you may not want to tackle the third phase of the nutrition plan either. However, keep in mind that it’s just food—and healthy food at that. There’s nothing wrong with trying a phase and then switching back. Feel free to experiment and let performance be your guide.

Also keep in mind that there can be some middle ground. If you want to keep calories low in Phase 3, but the recommended levels leave you feeling awful, then add an extra FRUITS, VEGETABLES, or FATS portion back in for a little added fuel.

“Knowledge + Action = Results.” —Sagi

AND 2

“Knowledge + Action = Results.” —Sagi

The Body Beast PhasesNow that you know how much to eat, you probably want to know what to eat during the Build, Bulk, and Beast phases. Before we do that, let’s discuss why you’re going to eat it.

Whether you choose Mass or Ripped, the first two phases, Build and Bulk, are designed similarly, to fuel your workouts so that you improve as fast as possible. No matter your goals, that’s where any workout program worth its salt begins. If you don’t fuel specifically for recovering for the workouts, you’re working against yourself. The workouts in the Build and Bulk Phases are very intense. In these phases, your diet is set up so that you’re 100% ready to

The Beast Phase workouts switch their focus and soshould your diet. You’ll probably notice that you’re doing more cardiovascular work and eating fewer carbs. This is by design. It’s the money phase, where you’ll shred your last vestiges of body fat and get ready to pose down.

Phase 3 is designed around cutting. If you still want to get bigger you can opt to stay in Phase 1 and 2 as long as you like. In fact, if you’re not making the switch to the Beast Phase of the workouts, you may not want to tackle the third phase of the nutrition plan either. However, keep in mind that it’s just food—and healthy food at that. There’s nothing wrong with trying a phase and then switching back. Feel free to experiment and let

Also keep in mind that there can be some middle ground. If you want to keep calories low in Phase 3, but the recommended levels leave you feeling awful, then add an extra FRUITS, VEGETABLES, or FATS portion back

29

The Body Beast Portion ChartsHere’s where we address exactly what you’ll eat. You know how many calories you need and which phase you’re going to be in, so simply match those to the corresponding chart below.

THE BUILD AND BULK PHASES:

The Body BeastPortion The Body BeastPortion The Body Beast

ChartsThe Body Beast

ChartsThe Body Beast

Here’s where we address exactly what you’ll eat. You know how many calories

The Body BeastPortion The Body BeastPortion The Body Beast

PHASES 1 AND 2

1,400 calories PortionsStarches: 2Legumes or Protein Liquids: 2Vegetables or Balanced Liquids: 3Fruits or Carb Liquids: 3Proteins: 6Fats: 3Hardcore Base Shake: 1 scoop Fuel Shot: 1 scoop









30

Remember, even though they use the same charts, you’re going to want to recalculate your calories between Phases 1 and 2 because your body will be changing and its caloric needs are changing with it. There’s also a chance that your caloric needs don’t match one of the charts. If this is the case, simply round up to the nearest chart. For example, if you calculated your needs to 2,700 calories, use the 2,800-calorie chart.











31

PHASE 3

THE BEAST PHASE:










32











33

“Many bodybuilders make the mistake of following the idiom of ‘Eat everything you see.’ Sure, this is a good way of getting huge, but an imperfect diet will never allow you to attain perfection. When working toward my goal of being the best I can be, I know that the difference between first place and second place comes down to what I put in my mouth. In achieving my Beast body, I’ve committed 100% to eating healthily—and so should you.” —Sagi

Now let’s get even more specific about the what of eating the Beast way. Here you’ll find lists of healthy, minimally processed, muscle-building foods for each of the portions outlined in the last section. Once you’ve figured out how many of each of the portions you need, simply pull from the following lists.

For example, if you’re supposed to eat five protein portions, pick a combination of five foods from the Protein Portion List to eat over the course of the day. It’s that simple.

If you need a little help figuring out ways to do this, remember the recipe section starting on page 53 or try a Beast-O-Matic Shake on page 52.

On the opposite page is an example of how someone eating 3,000 calories a day might spread out their portions. Keep in mind that this is just a suggestion. Feel free to arrange your portions in the way that best suits your needs.

If you’re detail-oriented and take the time to double-check your caloric and macronutrient levels, you may notice that you won’t hit the exact numbers every day. That’s nothing to worry about. If you maintain a varied diet, you’ll hit the numbers on average over the course of the program, give or take a couple percentage points. Keep in mind that your body may be a machine, but it’s not a computer. A little variation is actually a good thing because routine can lead to plateaus.

Train hard, eat well, listen to your body, and you’ll be fine.

About the Body Beast Food Lists

34

WHERE’S MY SOY?The Body Beast Eating Plan lacks soy-based foods like tofu and soy milk. That’s because Sagi takes a hard anti-soy stance. He feels that soy consumption increases estrogen, decreases testosterone, and slows metabolism, making it counterproductive to your Beastly goals.

Starches

Legumes or

Protein Liquids

Vegetables or

Balanced Liquids

Fruits or

Carb Liquids

Proteins FatsHardcore

Base Shake

Fuel Shot

Meal Ideas

BREAKFAST 3 1 1 3 11 serving Goat Cheese,

Tomato, and Parsley Scramble;1 whole wheat English muffin;

1 cup reduced-fat milk

BEAST-O-MATIC

(JAGUAR)5 2 1

Shake: 1 cup plain Greek yogurt, 1 banana, 3/4 cup blueberries, 1 kiwi, 1/2 cup pineapple juice,

11/2 tsp. peanut butter, 1/2 cup water,

1 cup ice cubes

LUNCH 2 1 ½ 1 3 21 serving Tuna Salad Sandwich;

1/2 cup garbanzo beans;1 small apple

POST-WORKOUT

SNACK½ 1

scoop1

scoop

Shake: 3/4 cup water, 1/4 cup apple juice,

1 scoop Hardcore Base Shake, 1 scoop Fuel Shot,

2 scoops M.A.X. Creatine

DINNER 3 2 2½ ½ 3

1 serving Power Turkey Meatloaf;1 serving boiled red potatoes;3/4 cup sliced raw tomatoes;1 cup sliced raw cucumbers;

1 cup canned garbanzo beans, rinsed and drained;

1/2 cup fresh raspberries

SNACK 3 3 33 servings Turkey, Goat Cheese,

and Avocado Roll

TOTAL PORTIONS 8 4 7 7 14 7 1 1

A BULK PHASE 3,000-CALORIE SAMPLE MEAL PLAN

35

Body Beast Food Lists

36

One portion equals:Amaranth seeds, cooked ¹/³ cupBagel (whole wheat) ¼ cup (1 oz)Barley (cooked) ½ cupBran cereals, concentrated (like All-Bran or All-Bran Bran Buds) ¹/³ cupBran cereals, flaked (low-sugar) ½ cupBread (whole wheat, pumpernickel, rye) 1 slice (1 oz)Buckwheat groats (kasha), cooked ¹/³ cupBulgur (cooked) ½ cupCassava/yucca, cooked ¹/³ cupCooked cereals, oatmeal ½ cupCorn on the cob, large ½ cob (5 oz)Corn, plain, fresh, frozen, or canned (drained) ½ cupCouscous, whole wheat (cooked) ¹/³ cupEnglish muffin (whole wheat) ½ muffinGranola, low-fat ¼ cupGrape-Nuts 3 Tbsp.Hominy, canned (drained) ¾ cupMillet (cooked) ¹/³ cupMuesli ¼ cupPancakes (whole wheat), ¼-inch thick, 6-inch diameter 1 pancakeParsnip ½ cupPasta, whole wheat (cooked) ½ cupPita (whole wheat), 6-inch diameter ½ pitaPlantain, ripe ¹/³ cupPotato, baked (with skin) ¼ large (3 oz)Potato, boiled ½ cup (3 oz)Potato, french fries (oven-baked) 1 cupPotato, mashed (with milk) ½ cupPumpkin (canned, no sugar added) 1 cup Quinoa (cooked) ¹/³ cupRice, brown (cooked) ¹/³ cupRice, wild (cooked) ½ cupShredded wheat ½ cupSpelt, cooked ¹/³ cupSquash, winter (acorn, butternut) 1 cupTortilla (corn or whole wheat), 6-inch diameter 1 tortillaWaffle (whole wheat), 4-inch diameter 1 waffleWheat germ 3 Tbsp.Yam or sweet potato ½ cup

STARCHES – CALORIES: 80

37

One portion equals: Beans: black, garbanzo, pinto, kidney, white, lima (cooked) ½ cup Beans, refried, canned, fat-free ½ cupFava (cooked) ²/³ cupHummus ¼ cupLentils: brown, green, yellow (cooked) ½ cupPeas: black-eyed, split (cooked) ½ cup Peas: green ½ cup

LEGUMES – CALORIES: 125

One portion equals:Applesauce, unsweetened ½ cupApple, small, with peel 1 (4 oz)Apples, dried, unsulfured 4 ringsApricot, dried, unsulfured 8 halvesApricots, fresh 4 whole (5.5 oz)Banana ½ large (4 oz)Blackberries ¾ cupBlueberries ¾ cupCantaloupe 1 cup cubed (11 oz)Cherries, fresh 12 (3 oz)Dates 3Dried fruits, unsulfured 2 Tbsp.Figs 2 medium (3.5 oz)Fruit cocktail, no sugar added ½ cupGrapefruit, fresh ½ (11 oz)Grapes, small 17 (3 oz)Honeydew 1 cup cubed (10 oz)Kiwifruit 1 (3.5 oz)Mandarin oranges ¾ cupMango ½ cup (5.5 oz)Nectarine, small 1 (5 oz)Orange, small 1 (6.5 oz)Papaya 1 cup cubed (8 oz)Peach, fresh, medium 1 (6 oz)Pear, fresh, large ½ (4 oz)Pineapple, fresh ¾ cupPlums, fresh 2 (5 oz)Prunes 3Raisins 2 Tbsp.Raspberries 1 cupStrawberries, whole 1¼ cup Tangerines, small 2 (8 oz)Watermelon 1¼ cup cubed (13.5 oz)Carbohydrate powder (Beachbody Fuel Shot or equivalent) ¹∕³ scoop (15 grams)

FRUITS – CALORIES: 60

38

VEGETABLES – CALORIES: 25 One portion equals: Artichoke or artichoke hearts ½ cup cooked Asparagus ½ cup cooked or 1 cup rawBaby corn ½ cup cooked or 1 cup rawBamboo shoots ½ cup cooked or 1 cup rawBeans (green, wax, Italian) ½ cup cooked or 1 cup rawBean sprouts ½ cup cooked or 1 cup rawBeets ½ cup cooked or 1 cup rawBok choy ½ cup cooked or 1 cup rawBroccoli ½ cup cooked or 1 cup rawBrussels sprouts ½ cup cooked Cabbage, all ½ cup cooked or 1 cup rawCarrots ½ cup cooked or 1 cup rawCauliflower ½ cup cooked or 1 cup rawCucumber 1 cup rawEggplant ½ cup cooked Heart of palm ½ cup cooked or 1 cup rawJicama 1 cup rawLettuce, all 3 cups choppedMixed veggies (without corn and peas) ½ cup cooked or 1 cup rawMushrooms ½ cup cooked or 1 cup rawOkra ½ cup cooked or 1 cup rawOnions ½ cup cooked or 1 cup rawPeppers, all ½ cup cooked or 1 cup rawSnow peas ½ cup cooked or 1 cup rawSpinach ½ cup cooked or 2 cups rawSummer squash ½ cup cooked or 1 cup rawSwiss chard ½ cup cooked or 1 cup rawTomato ½ cup cooked or 1 cup rawTomato sauce ½ cup Water chestnuts ½ canZucchini ½ cup cooked or 1 cup raw

40

PROTEIN – CALORIES: 45

FATS – CALORIES: 45

One portion equals:Beef (Select or Choice grades; 85% lean ground, roast (chuck, rib, rump), sirloin, steak (flank, porterhouse, T-bone), tenderloin (cooked) 1 ozCheeses, less than 3 g fat per ounce 1 ozCottage cheese, 1% fat ¼ cupEgg whites 2Fish: catfish, cod, flounder, haddock, halibut, salmon, tilapia, tuna, (cooked) 1 ozGame: buffalo (bison), ostrich, venison (cooked) 1 ozLamb: chop, leg, roast (cooked) 1 ozPork: ham, tenderloin, Canadian bacon, rib or loin chop (cooked) 1 ozPoultry, skinless, fat trimmed: Cornish hen, chicken, domestic duck, turkey, lean ground chicken or turkey (cooked) 1 ozRicotta cheese, part skim ¼ cupSandwich meats (0 to 3 g fat per oz): turkey, ham, roast beef 1 ozSardines, canned, drained 2 mediumShellfish: shrimp, clams, crab, lobster,scallops (cooked) 1½ ozTuna: canned in water, drained 1 ozYogurt, Greek, plain ¼ cupProtein powder (Beachbody Hardcore Base Shake or equivalent) ¹/³ scoop (11 grams)

MONO AND POLYUNSATURATED FATS One portion equals:Avocado 2 Tbsp. (1 oz)Chia seeds 2 Tbsp.Nut butters (trans-fat free): almond, cashew, 1½ tsp.peanut (3.5 g protein) Nuts: almonds, cashews, walnuts, 4 to 6 nutspecans, hazelnuts Oils: olive, peanut, safflower, sunflower, flaxseed 1 tsp.Seeds: flax, pumpkin, sunflower, sesame 1 Tbsp.

SATURATED FATS One portion equals:Butter 1 Tbsp.Coconut milk, canned 1½ Tbsp.Coconut oil 1 tsp.Coconut, shredded, unsweetened 2 Tbsp.Cream (liquid heavy whipping cream, crema fresca) 1 Tbsp.Egg yolk 1 yolkSour cream 2 Tbsp.

43

PROTEIN LIQUIDS – CALORIES: 125(equals 1 Legume)

One portion equals:Cow’s milk, reduced fat 1 cup Chocolate milk, low-fat ²/³ cupShakeology ²/³ scoop (with water)

BALANCED LIQUIDS – CALORIES: 30(equals 1 Vegetable)

One portion equals:Apple juice (100% juice) ½ cupFruit blend (100% juice) ²/³ cupGrapefruit juice (100% juice) ½ cupOrange juice (100% juice) ½ cupPineapple juice (100% juice) ½ cup

CARB LIQUIDS – CALORIES: 60(equals 1 Starch or 1 Fruit)

One portion equals: Almond milk, original flavor ½ cup Coconut water ²/³ cupCoconut milk beverage, sweetened (in carton) ½ cupHemp milk ¼ cupRice milk, plain ¼ cupShakeology ¼ scoop (with water)

FREE CONDIMENTS (EAT ALL YOU WANT)

Lemon and lime juice • Black pepper • Vinegar (any variety)Mustard (any variety) • Herbs • Spices • Garlic and ginger

Hot sauce • Flavored extracts: vanilla, peppermint, almond, etc.

44

Postworkout NutritionIf you gave your workout 110%, you’ll have tapped your blood sugar and muscle glycogen. Because of this, you’ll be in an unusual situation where carbohydrates with a high glycemic index shouldn’t cause a blood sugar spike. Instead, they’ll simply recharge depleted stores. Add a fast-absorbing protein like whey (we recommend a carb-to-protein ratio of between 3:1 and 5:1) and it will piggyback on those carbs, getting to muscles fast and jump-starting the recovery process.

Postworkout is also an excellent time to supplement creatine, because the same systems that rush protein to muscles will rush the creatine along with it.

Phases One and Two Postworkout Drink* 2 scoops Fuel Shot + 1 scoop Hardcore Base Shake + 2 scoops (10 g) M.A.X. Creatine + 1 cup water + 1 cup ice cubes (optional)

Phase Three Postworkout Drink*2 scoops Fuel Shot + 1 scoop Hardcore Base Shake + 1 scoop (5 g) M.A.X. Creatine + 1 cup water + 1 cup ice cubes (optional) * TIP: You can add 1 serving from the Carbs Liquids food list for added flavor and

sweetness. Just make sure you account for it in your daily requirements.

Here’s a sample day, showing how you might time your calories and supplements. It’s built around an afternoon workout, but you can put your workout wherever you like, as long as you follow the rules of preworkout nutrition listed later in this section.

BREAKFAST

(wait 2 to 3 hours) Beast-O-Matic Shake (see page 52)

(wait 2 to 3 hours) LUNCH

(wait 2 to 3 hours) Workout

(don’t wait longer than 1 hour) Postworkout Nutrition

(wait 2 to 3 hours) DINNER

(wait 2 to 3 hours) Snack

45

BEACHBODY SUPPLEMENTSBy now, you’ve probably figured out that it takes calories to release your innerBeast. It would be great if you could do that entirely with whole, fresh foods, but this isn’t always convenient. The easiest way to ensure you’re getting the nutrients you need is through supplementation.

To fit in with your highly individual needs and taste, we’ve come up with a few supplement powders designed to work separately—or in tandem—to provide you with targeted, nutritious calories. None of them have any added flavoring, colorants, or artificial sweeteners. This way, you can customize them to meet your needs, adding them to just about any food, stacking your calories and nutrients without a bunch of weird, conflicting flavors. Any bodybuilder who’s ever tried adding a scoop of chocolate protein powder to a glass of orange juice understands why this is important.

18 grams of whey protein concentrate that’s low-fat, and with 110 calories per serving.

You can use low-fat Beachbody Hardcore Base Shake with Beachbody Fuel Shot for quick energy as a pre- or postworkout drink, or you can dump more food into it (including fat) and turn it into the mother of all mass-gaining, calorie-stacking beverages. (See the Beast-O-Matic Shake recipes on page 52.)

There’s 1 daily scoop of Beachbody Hardcore Base Shake allowed in the Beast Eating Plan outside the Portion List, but don’t feel compelled to limit yourself to that amount. We’ve also included it as a protein portion, so feel free to stock up and use it as a fast, easy way to hit your protein numbers!

To fit in with your highly individual needs and taste, we’ve come up with a few supplement powders designed to work separately—or in tandem—to provide you with targeted, nutritious calories. None of them have any added flavoring, colorants, with targeted, nutritious calories. None of them have any added flavoring, colorants, or artificial sweeteners. This way, you can customize them to meet your needs, adding them to just about any food, stacking your calories and nutrients without a bunch of weird, conflicting flavors. Any bodybuilder who’s ever tried adding a scoop of chocolate protein powder to a glass of orange juice understands

18 grams of whey protein concentrate that’s low-fat, and with 110 calories per serving.BEACHBODY HARDCORE BASE SHAKE:

46

BEACHBODY FUEL SHOT:Each serving (1 scoop) has 45 grams of dextrose + maltodextrin and 5 grams of whey protein.It’s also low-fat, and has 200 calories per serving.

Basically, Beachbody Fuel Shot works in tandem with the Beachbody Hardcore Base Shake. The dextrose in Fuel Shot is a simple carb providing quick-release energy, driving the protein to your muscle cells. The maltodextrin is a complex carb, meaning it’s slightly harder for your body to break down, so it needs to be processed in the liver. This makes absorption slower and helps you keep your blood sugar steady. Furthermore, combining the two is an optimal way to replenish your glycogen, a blood sugar backup energy supply found in your muscles and your liver.

Beachbody Fuel Shot is loaded with electrolytes, which is important, considering that when you lift hard, you sweat and burn through your body’s mineral supply.

We’ve also worked Beachbody Fuel Shot into the Beast Eating Plan: 1 scoop per day, to be exact. As is the case with Beachbody Hardcore Base Shake, don’t limit yourself. We’ve included it as a fruit portion, so grab yourself an extra tub and use it as a fast, easy way to hit your fruit numbers!

BEACHBODY M.A.X. CREATINE:Creatine is the go-to supplement for safe, effective muscle building and support. When you exercise, your body metabolically breaks down the various fuels you get nutritionally, such as glucose and fatty acids, into adenosine triphosphate, or ATP. ATP provides the energy that makes your muscles work.

When you supplement with creatine, you’re basically helping your body supply a little extra ATP, thus allowing your muscles to crank out a few extra reps—which brings you that much closer to your goals.

Furthermore, since the creatine works to recharge your batteries, it also helps combat muscle pain, helping you recover faster.

How much creatine should you use? If you’re a veteran creatine user, you may have a protocol that works for you. We say go for it. However, we’ve found most lifters benefit from 2 scoops (10 g) postworkout when they’re really going for mass. We also suggest reducing their creatine intake to 1 scoop (5 g) during the Beast Phase, to help avoid the water retention that can often be associated with creatine use.

BEACHBODY SUPER SUMA:Suma root, also known as Brazilian ginseng or para toda (which means “for all things”), has been used by the indigenous peoples of the Amazon region for generations as a general cure-all, as well as a tonic for helping with strength, energy, rejuvenation, and sexual prowess.

In the 1970s, suma root became known as “the Russian secret,” as it was purportedly taken by Russian Olympic athletes to help with muscle-building and endurance. If you’re an athletic competitor, keep in mind that Suma is currently on the World Anti-Doping Association’s (WADA) banned substances list, because it was found to be of “similar chemical structure or similar biological effect” to known “peptide hormones, growth factors, and related substances.” This means that it’s banned only because it mimics some steroids in testing, not because it’s harmful in any way.

47

Most people are drawn to fast food because it’s, well, fast. Here’s a better, quicker solution: Shakeology®. Burgers, pizza, and burritos are a fast, familiar way to stack up empty, toxic calories. On the other hand, Shakeology is a fast, delicious way to stack up vital nutrients, including antioxidants, phytonutrients, a full spectrum of vitamins and minerals, prebiotics and enzymes for better digestive health, and up to 17 grams of protein, all in a mere 170 calories.

The Beast phase, in particular, is a great time to use Shakeology, because you’re cutting calories, but you don’t want to cut nutrition. While we’ve included it in the plan in the Liquid Portion list, if you want to use Shakeology to cover a wider swath of portions, one full serving will satisfy the following portions:

1 scoop Shakeology = 2 protein portions + 1 fruit portion

We know what you’re probably thinking. If this stuff’s so great why don’t I use it to fill all my portions? Well, slow down, Arnold! As we just said, Shakeology is supernutrient–rich and more than two servings a day is overkill. That is, unless everything else you eat comes from a fast food restaurant. Here are a couple of ideas for you fast-food-o-philes to sneak both Shakeology and some whole foods into your diet.

ALMOND PARADISE(Makes 1 serving)

• 1 cup unsweetened almond milk• 1 Tbsp. natural almond butter• 1 scoop Tropical Strawberry Vegan Shakeology • 1 cup ice

1. Add almond milk, almond butter, Shakeology, and ice to blender; cover; blend until smooth.

2. Serve immediately.

½ STARCH 1 FRUIT 2 PROTEIN 2 FAT

NUTRITIONAL INFORMATION (per serving):Calories: 296 /Fat: 13 g / Saturated Fat: 1 g Cholesterol: 10 mg / Sodium: 251 mg Carbohydrate: 25 g / Fiber: 7 g / Sugars: 11 g Protein: 19 g

BERRY BANANA(Makes 1 serving)

• 1 cup unsweetened almond milk• 1 scoop Chocolate Shakeology• ½ cup fresh or frozen raspberries• 1 medium banana• 1 cup ice

1. Add water, Shakeology, raspberries, banana, and ice to blender; cover; blend until smooth.

2. Serve immediately.

½ STARCH 2 FRUITS 1 VEGETABLE2 PROTEIN

NUTRITIONAL INFORMATION (per serving):Calories: 327 / Fat: 5 g / Saturated Fat: 0 gCholesterol: 15 mg / Sodium: 282 mg Carbohydrate: 53 g / Fiber: 11 g / Sugars: 26 g Protein: 21 g

49

Drinking like a BeastYour goal may be to become 100% muscle, but it’s a fact of physiology that your body is made up of as much as 60% water. With that in mind, hydration is key. Among other benefits, getting enough water helps keep your joints hydrated, inhibit colds and flu, and flush toxins out of your system. All crucial for achieving Beastliness.

We recommend that you start hydrating right off the bat, with three glasses of water the first thing each morning. From there, keep things going with at least three quarts of water a day.

DRINKING YOUR CALORIESGenerally speaking, it’s almost always healthier to eat your calories rather than drinking them. However, the bodybuilder’s diet can be different. If you’re trying to eat 4,000-plus calories, drinking some of those makes sense.

Liquid calories can help get the numbers up, assuming you’re still making a point of consuming all the fiber you need from solid foods. Furthermore, there’s the matter of the different fluids you add to your Beachbody Fuel Shot and Beachbody Hardcore Base Shake supplements, so you can make them the way you like them.

50

The Liquids Portion Lists don’t technically play a role in the official Body Beast Eating Plan unless you’re eating on the higher end of the calorie scale, but if you want to replace a few solid foods with liquids, here’s how:

If you want to drink a Protein Liquid like cow’s milk, use it to replace a Legume portion. If you want to drink a Balanced Liquid like hemp milk, use it to replace a Vegetable portion. If you want to drink a Carb Liquid like apple juice, use it to replace a Starch or Fruit portion. The Beast-O-Matic Shakes are meals.

If you want a little more guidance on drinking your calories, check out the Beast-O-Matic Shakes on the next page.

A QUICK NOTE ON ALCOHOL AND CAFFEINEIf you have to ask if it’s OK, odds are you’re going to drink coffee or booze whether we suggest it or not, and frankly, the occasional cup/mug/glass isn’t going to hurt anything. Of course, we’re talking no more than one or two standard drinks a day and plain tea or coffee completely free of the sugars, artificial sweeteners, and creamers that can toxify your body and mess with your results.

51

Protein shakes are a time-honored tradition in the bodybuilding world. They’re a quick, delicious way to make sure you’re getting all the calories you need. The only problem is that many of the commercial premixed mass gainers are filled with artificial additives and sweeteners, not to mention loads of chemicals.

There’s a healthier way. Beachbody Hardcore Base Shake, Beachbody Fuel Shot, and Shakeology are a fast, delicious way to stack up vital nutrients, leading to pure performance and results. All you need are a few measuring utensils, a blender, and 5 minutes to whip up a nutritious meal.

If you’re observant, you may note that all Beast-O-Matic Shakes satisfy several Protein and Fruit portions. And if you’re super-observant, you’ll also note in the food lists that you can use 1⁄3 scoop servings of Beachbody Hardcore Base Shake to satisfy Protein portions and 1⁄3 scoop servings of Beachbody Fuel Shot to satisfy Fruit portions. The Beast-O-Matic is a great opportunity to do this. The two powders will blend flavorlessly into your shake, adding calories without adding taste or volume.

The Beast Phase, in particular, is a great time to beef up on Shakeology, because you’re cutting calories, but you don’t want to cut nutrition. While we’ve included it in the Liquid Portion list, if you want to use Shakeology to cover a wider swath of portions, one full serving will satisfy the following portions:

1 scoop Shakeology = 2 Protein portions + 1 Fruit portion

BIG CAT SHAKES: 435 CALORIESLion: 4 Protein + 2 Fruit + 3 Fat + ½ to 1 cup water (optional) + 1 cup ice

Tiger: 2 Protein + 4 Fruit + 1 Balanced or Carb Liquid + 1 Fat + ½ to 1 cup water (optional) + 1 cup ice

Jaguar: 2 Protein + 5 Fruit + 1 Fat + ½ to 1 cup water (optional) + 1 cup ice

BEAR SHAKES: 615 CALORIESGrizzly: 5 Protein + 5 Fruit + 2 Fat + ½ to 1 cup water (optional) + 1 cup ice

Polar: 4 Protein + 3 Fruit + 1 Protein Liquid + 3 Fat + ½ to 1 cup water (optional) + 1 cup ice

Brown: 4 Protein + 5 Fruit + 3 Fat + ½ to 1 cup water (optional) + 1 cup ice

RHINO SHAKE: 895 CALORIES4 Protein + 4 Fruit + 2 Protein Liquid + 5 Fat + 1 cup ice

52

POWER GRANOLA(Makes 1 serving)

Total Time: 5 min.Prep Time: 5 min.Cooking Time: None

This high-protein granola, flavored with cinnamon, is delicious with almond milk and fresh blueberries.

• 1⁄2 cup old-fashioned rolled oats• 1 Tbsp. chopped walnuts• 2 tsp. pumpkin seeds, without shells• 1 Tbsp. raisins• 1 dash ground cinnamon• 1⁄2 scoop Beachbody Hardcore Base Shake• 1⁄2 cup unsweetened almond milk• 1⁄2 cup fresh blueberries (optional)

1. Place oats in medium serving bowl; top with walnuts, pumpkin seeds, raisins, cinnamon, and Hardcore Base Shake.

2. Top with blueberries and serve with almond milk.

SAGI’S TIP: Make 10 servings with the first 6 ingredients; mix well and store in airtight ziplock bags for future use. Serve with your favorite milk and fresh fruit.

2 STARCH 1 FRUIT 2 PROTEIN 1½ FAT

NUTRITIONAL INFORMATION (per serving):Calories: 355 / Fat: 13 g / Saturated Fat: 2 g Cholesterol: 18 mg / Sodium: 114 mg Carbohydrate: 45 g / Fiber: 7 g / Sugars: 11 g Protein: 19 g

54

BEAST BANANA PANCAKES (Makes 2 servings, 3 pancakes each)

Total Time: 16 min.Prep Time: 10 min.Cooking Time: 6 min.

Healthy high-protein and high-fiber banana pancakes.

• 1 scoop Beachbody Hardcore Base Shake

• 1⁄4 cup quick-cooking rolled oats• 1 cup whole wheat flour• 1⁄2 tsp. baking powder• 1 dash sea salt• 2 large eggs• 1 small ripe banana, mashed• 2 Tbsp. unsweetened

almond milk• 1 tsp. safflower oil, divided use• Sliced banana and raspberries (for

garnish, optional)

1. Mix Hardcore Base Shake, oats, flour, baking powder, and salt in medium bowl; set aside.

2. Beat eggs in medium bowl; stir in mashed banana and almond milk.

3. Add dry ingredients to wet ingredients; mix well.

4. Heat ½ teaspoon oil in large nonstick skillet over medium heat. Pour about ¼ cup batter into skillet for each pancake; you should be able to fit 2 or 3 in pan at once. Cook for 1 to 2 minutes, or until bubbles form on top. Flip with spatula and cook for 30 seconds.

5. Add remaining ½ teaspoon oil and repeat with remaining batter.

6. Serve warm; garnish with bananas and berries if desired.

SAGI’S TIP: Make multiple servings of pancakes and freeze. When you're ready for some delicious pancakes, toast in a toaster oven.

2 STARCH 1 FRUIT 2 PROTEIN 1 FAT


55

MONSTER OATMEAL (Makes 1 serving)


A tasty and fi lling high-protein oatmeal fl avored with almond milk and cinnamon. • 21⁄4 cups water• 1 pinch sea salt• 1 cup old-fashioned rolled oats• 1 scoop Beachbody Hardcore

Base Shake• 2 Tbsp. unsweetened

almond milk• 1⁄2 tsp. ground cinnamon• 1 Tbsp. slivered almonds • 1 Tbsp. dried cranberries

1. Heat water and salt to boiling in medium sauce pan. Reduce heat to low; add oats; cook, stirring frequently, for 5 minutes or until water is just absorbed. Remove from heat; let stand for 5 minutes.

2. Add Hardcore Base Shake; mix well. If too thick, add almond milk.3. Sprinkle with cinnamon and top with

almonds and cranberries.

Sagi’s Variations: Substitute chopped walnuts, hazelnuts, pine nuts, or pecans for almonds. Substitute raisins, sulfur-free chopped apricots, dried apples, or unsweetened dried mangos for cranberries.

5 STARCH 2 PROTEIN 1 FAT


GOAT CHEESE, TOMATO, AND PARSLEY SCRAMBLE(Makes 1 serving)


These eggs are seasoned with the slightly tart fl avor of goat cheese. The sweet tomatoes offer a delicious balance.

• 2 large eggs• 1 pinch sea salt • 1 pinch ground black pepper• 1 tsp. extra-virgin olive oil• 1⁄2 cup chopped tomatoes• 1 Tbsp. fi nely chopped fresh

fl at-leaf parsley (or 1 tsp. dried parsley)

• 1⁄4 cup crumbled goat cheese• 1 slice whole-grain bread

1. Whisk eggs, salt, and pepper in medium bowl.

2. Heat oil in medium nonstick skillet over medium-low heat. Add egg mixture and cook slowly, stirring frequently until eggs are almost set.

3. Stir in tomatoes and parsley; sprinkle with goat cheese. Cook for 1 minute, or until eggs are fully cooked.

4. Serve warm with whole-grain bread.

Sagi’s Variations: You can substitute the same amount of feta cheese for the goat cheese, and you can use fresh basil, cilantro, or chives instead of parsley. You can also use chopped zucchini, asparagus, or broccoli in place of the tomatoes.

1 STARCH 1 VEGETABLE 3 PROTEIN 2 FAT


Breakfast

56

BREAKFAST COCONUT QUINOA(Makes 1 serving)


Quinoa is a grain-like seed that’s high in protein and balanced in essential amino acids. When cooked, it’s light and fluffy with a mild, slightly nutty flavor. This is a delicious alternative to oatmeal.

• 1⁄2 cup dry quinoa• 1 cup water• 1 pinch sea salt• 1⁄4 cup canned coconut milk• 1 to 2 tsp. unfiltered raw

honey or agave syrup (to taste)• 3⁄4 cup mixed fresh berries• 1 Tbsp. pumpkin seeds,

without shells

1. Rinse quinoa and place with water and salt in medium saucepan. Bring to a boil, then reduce heat to low and boil gently, covered, for 10 to 15 minutes, or until liquid is absorbed.

2. Remove from heat; add coconut milk and mix well.

3. Place in serving bowl; top with honey, berries, and pumpkin seeds.

Sagi’s Variations: Substitute unsweetened almond milk or rice milk for coconut milk. Substitute chopped walnuts, slivered almonds, flaxseeds, hazelnuts, pine nuts, or pecans for pumpkin seeds. Substitute chopped fresh apples, bananas, peaches, or pears for berries.

41⁄2 STARCH 1 FRUIT 3 FAT


Breakfast

58


POWER TURKEY MEATLOAF(Makes 8 servings; one slice each)


Ground turkey combined with natural salsa makes a fresh and nourishing meatloaf.

• 2 lbs. lean ground turkey• 1 cup all-natural mild salsa• 1 cup whole wheat bread crumbs• 2 large eggs, lightly beaten• 3 cloves garlic, finely chopped• 1 tsp. sea salt• Ground black pepper (to taste) • Fresh chopped parsley (for garnish)

1. Preheat oven to 375° F.2. Combine turkey, salsa, bread crumbs,

egg, garlic, salt, and pepper in large bowl.3. Press mixture into 9 x 5-inch loaf pan, or

form into shape of a loaf and place on ungreased 13 x 9 x 2-inch baking pan.

4. Bake for 60 to 70 minutes or until center is no longer pink and meat is cooked through.

5. Let stand 10 minutes before serving. Cut into 8 slices and serve garnished with parsley.

SAGI’S TIP: Cut cooked meatloaf into single servings and freeze in single resealable plastic bags for future meals.

3 PROTEIN 2½ VEGETABLE


BEAST TURKEY CHILI(Makes 4 servings, 1½ cups each)


This hale and hearty chili is perfect on a cold day. Flavored with cumin and chili powder, it has a classic chili taste.

• 1 tsp. olive oil• 11⁄2 lbs. lean ground turkey meat • 1 medium white onion, chopped• 1 medium green bell pepper, chopped• 3 cloves garlic, finely chopped• 11⁄2 tsp. ground cumin• 1 Tbsp. chili powder• 1⁄2 tsp. sea salt• 1⁄4 tsp. cayenne pepper (optional)• 1 (15-oz) can kidney or pinto beans,

rinsed and drained• 1 (15-oz) can tomato sauce (no- sugar-

added variety) • 2 Tbsp. chopped fresh parsley

1. Heat oil in large saucepan over medium-high heat. Add turkey, onion, bell pepper, and garlic.

2. Cook, stirring occasionally, for 10 minutes or until turkey is no longer pink.

3. Add cumin, chili powder, salt, and cayenne pepper; stir and cook for 1 minute.

4. Stir in kidney beans and tomato sauce; bring to a boil.

5. Reduce heat to low and gently simmer, stirring occasionally, for 15 to 20 minutes or until thickened.

6. Serve warm sprinkled with parsley.

SAGI’S TIP: Store in individual containers and freeze for future meals.

Sagi’s Variations: Substitute ground diced chicken or turkey breast for turkey. Add garbanzo beans and organic corn for additional texture and flavor.

3 VEGETABLE 5 PROTEIN 1 LEGUME

61

BEEF AND BROCCOLI STIR-FRY(Makes 4 servings, 1 cup each)


The fresh ginger gives this beef and broccoli stir-fry a distinct and delicious flavor.

• 1⁄4 cup low-sodium organic tamari soy sauce

• 6 Tbsp. water, divided use • 2 Tbsp. tapioca starch, divided use • 1 Tbsp. raw honey • 1 lb. top sirloin beef, fat trimmed, sliced

into 1⁄2-inch-thick pieces • 1 tsp. coconut oil (or safflower oil)• 4 cups broccoli florets• 2 cloves garlic, chopped• 1 tsp. grated fresh ginger root

1. Combine soy sauce, 4 tablesspoons water, 1 tablespoon tapioca starch and honey in small bowl; mix well; set aside.

2. Combine remaining 1 tablespoon tapioca starch and 2 tablespoons water in large bowl; mix well. Add beef; toss to coat.

3. Heat oil in large skillet over medium- high heat. Add beef and cook, stirring frequently, for 2 minutes, or until cooked through and no longer pink; remove beef, place in clean bowl, and keep warm.

4. Add broccoli, garlic, and ginger to pan; cook for 2 to 3 minutes, stirring frequently. Transfer broccoli mixture to beef bowl.

5. Add soy sauce mixture to skillet and cook over medium-high heat, stirring constantly for 30 seconds or until thickened. Return beef and broccoli mixture to skillet and stir to coat.

Sagi’s Variations: Stir-fry can also be made with chicken and using a variety of different vegetables, including snow peas, carrots, bell peppers, asparagus, water chestnuts, Chinese broccoli, zucchini, and mushrooms.

1⁄2 STARCH 1 VEGETABLE 5 PROTEIN


Lunch and Dinner

62

4. Bake for 15 to 20 minutes, or until no longer pink in center.

SAGI’S TIP: Meatballs freeze very well. Place 5 cooked meatballs in a resealable bag and freeze for future meals. You can defrost them in the refrigerator and heat them in a toaster oven or microwave.

Sagi’s Variations: Experiment with the following ingredient pairings for delicious meatball variations: 1 Tbsp. chopped fresh basil and 1 tsp. fresh lemon zest; 1 Tbsp. Worcestershire sauce and 2 Tbsp. fresh parsley; 1 tsp. cumin and 1 tsp. chili powder; 2 tsp. hot sauce and ½ tsp. curry powder; 1 chopped fresh chipotle chile and 2 Tbsp. chopped fresh cilantro; 2 tsp. chopped fresh jalapeno pepper and ¼ cup finely chopped jicama.

1⁄2 STARCH 3 PROTEIN


SAGI’S SIGNATURE MEATBALLS(Makes 6 servings, 5 meatballs each)


These appetizing meatballs are flavored with fresh cilantro. They’re simple to make and can be frozen and reheated easily.

• Nonstick cooking spray• 11⁄2 lbs. lean ground turkey• 1 tsp. sea salt• 1⁄2 tsp. ground black pepper• 1 large egg, lightly beaten• 3⁄4 cup quick-cooking rolled oats • 2 cloves garlic, finely chopped• 2 Tbsp. chopped fresh cilantro • 2 Tbsp. all-natural

tomato sauce

1. Preheat oven to 400° F; lightly spray a large baking sheet with cooking spray and set aside.

2. Combine all ingredients in large bowl; mix well by hand.

3. Roll mixture into 30 1-inch meatballs; place on prepared baking sheet.

63

1. Combine chili powder, salt, cumin, garlic powder and 1 teaspoon olive oil in large resealable plastic bag. 2. Add chicken, bell pepper, and onion; mix gently to coat. Refrigerate for 15 minutes.3. Heat remaining 1 teaspoon oil in

large nonstick skillet over medium-high heat. Empty contents of bag into skillet and cook, stirring frequently, for 5 to 6 minutes, or until chicken is cooked through.

4. Remove from heat; add lime juice and stir.

5. Heat tortillas in pan on stovetop, or in microwave.

6. Serve fajitas with warm tortillas, avocado, salsa, and lime wedges.

Sagi’s Variations: Substitute beef sirloin for chicken and cook to desired doneness. Shrimp is also a perfect substitution for chicken; simply use 1 pound peeled, deveined shrimp and add a flavorful ground chipotle chile powder instead of regular chili powder.



Without tortillas:½ VEGETABLE 3½ PROTEIN 1 FAT


EASY CHICKEN FAJITAS(Makes 4 servings, 2 fajitas each)


Fajitas are healthy and filling and make a great dinner. This recipe teaches you an easy way to marinate chicken. The result is a very flavorful dish.

• 1 tsp. chili powder • 1⁄2 tsp. sea salt • 1⁄2 tsp. ground cumin • 1⁄2 tsp. garlic powder • 2 tsp. extra-virgin olive oil,

divided use • 2 skinless, boneless chicken breast

halves (about 1 pound total), cut into 1⁄2-inch strips

• 1 medium green bell pepper, cut into thin strips • 1 small onion, thinly sliced • 1 Tbsp. fresh lime juice • 8 small corn or whole wheat tortillas• 1⁄2 avocado, thinly sliced • Fresh salsa (for garnish; optional)• Lime wedges (for garnish; optional)

Lunch and Dinner

64

SAGI’S TIPS: Buy fish in large quantities and freeze in individual resealable plastic bags for use in this recipe. Remember to date your frozen fish and freeze for no more than 6 months. Defrost in refrigerator the day before you're going to prepare the recipe.

66

2. Heat oil in large nonstick skillet over medium-high heat. Add carrot, zucchini, onion, and garlic. Cook, stirring frequently, for 2 minutes, or until vegetables are tender-crisp. Remove vegetables; place on large platter and keep warm.

3. Add water, wine, lemon juice, and dill to skillet and cook, stirring frequently, until liquid boils. Reduce heat to medium.

4. Add seasoned salmon; cover and poach for 8 minutes, or until salmon flakes easily when tested with fork. 5. Remove salmon from heat and place

on vegetables. Pour pan juices over salmon; garnish with lemon.

Sagi’s Variations: Any fish is perfect for this recipe. Different vegetable varieties can include red bell peppers, yellow squash, mushrooms, spinach, asparagus, and fennel. Herb substitutions can include basil, tarragon, thyme, and cilantro.

4 VEGETABLE 5 PROTEIN 2 FAT


POACHED SALMON WITH VEGETABLES(Makes 1 serving)


Wild Alaskan salmon is rich in omega-3 fatty acids, which can help fight against cancer and heart disease. This recipe is a delicious and easy way to prepare salmon.

• 1 (6-oz) fillet wild Alaskan salmon • 1⁄4 tsp. sea salt • 1⁄4 tsp. ground black pepper • 2 tsp. extra-virgin olive oil • 1⁄2 medium carrot, thinly sliced• 1⁄2 medium zucchini, thinly sliced• 1⁄4 small onion, thinly sliced• 1⁄2 tsp. chopped fresh garlic• 1⁄2 cup water• 2 Tbsp. dry white wine• 1 Tbsp. fresh lemon juice• 1⁄2 tsp. fresh or dried dill• Lemon slices (for garnish; optional)

1. Season salmon with salt and pepper; set aside.

Lunch and Dinner

67

SAGI’S PROTEIN SALAD(Makes 1 serving)


This fresh, colorful salad is tasty and appealing.

• 2 cups chopped romaine lettuce• 1 cup spinach, cut into bite-sized pieces• 1⁄3 cucumber, sliced• 1⁄3 tomato, sliced• 1⁄3 cup shredded carrots• 1⁄3 cup sliced mushrooms• 1⁄4 avocado, cubed• 6 oz rotisserie-cooked chicken breast • 1⁄2 large hard-boiled egg, sliced • Sea salt and ground black pepper (to taste)• 11⁄2 tsp. extra-virgin olive oil• 2 Tbsp. fresh lemon juice• 1 Tbsp. red wine vinegar

1. Combine lettuce, spinach, cucumber, tomato, carrots, mushrooms, avocado, chicken, and egg in large bowl. Sprinkle with salt and pepper.

2. Drizzle with olive oil, lemon juice, and vinegar; mix well to coat.

Sagi’s Variations: Other protein options include canned tuna, cooked lentils, canned beans, sliced nitrite-free turkey, and ham.

3 VEGETABLE 6½ PROTEIN 2½ FAT


Lunch and Dinner

68

EGG SALAD SANDWICH(Makes 1 serving)


Olive oil mayonnaise is lower in saturated fat and calories than regular mayonnaise. It also has a great flavor. It's a great addition to this egg salad sandwich recipe.

• 2 large hard-boiled eggs, finely chopped• 1 Tbsp. all-natural olive oil mayonnaise• 1⁄2 tsp. prepared Dijon or yellow mustard• 1 Tbsp. chopped fresh parsley• 1 dash paprika• Ground black pepper (to taste)• 2 slices high-fiber whole-grain bread• 2 slices tomato• 2 leaves lettuce

1. Combine eggs, mayonnaise, mustard, parsley, paprika, and pepper in small bowl.

2. Spread egg mixture on one slice of bread. Top with tomato and lettuce and finish with second slice of bread.

Sagi’s Variations: Other bread options include Ezekiel tortillas, whole-grain English muffins; and whole-grain pita bread. Delicious additions to egg salad include hot sauce, curry powder, and chili powder.

2 STARCH 1⁄2 VEGETABLE 2 PROTEIN 31⁄2 FAT


Without bread:½ VEGETABLE 2 PROTEIN 3½ FAT


69

TUNA SALAD SANDWICH(Makes 1 serving)


Capers and red onions add a fresh twist to tuna salad.

• 1 (31⁄2-oz) can chunk light tuna in water, drained • 1 Tbsp. fresh lemon juice• 2 tsp. olive oil• 1⁄4 small red onion, diced • 1⁄4 stalk celery, finely chopped• 1 Tbsp. diced red bell pepper• 1 Tbsp. chopped fresh parsley• 1 tsp. capers• Ground black pepper (to taste)• 2 slices high-fiber whole-grain bread • 2 slices tomato • 1 leaf lettuce

1. Combine tuna, lemon juice, oil, onion, celery, bell pepper, parsley, capers, and black pepper in small bowl.

2. Top one slice of bread with tuna mixture; top with tomato and lettuce;

finish with second slice of bread.

SAGI’S TIP: Make multiple servings of this recipe and use in sandwiches, salads, and even tossed with cooked whole-grain pasta. This is also a great recipe that can be enjoyed with raw vegetables if you're avoiding carbs.

2 STARCH 1 VEGETABLE 3 PROTEIN2 FAT


Without bread:1 VEGETABLE 3 PROTEIN 2 FAT


Lunch and Dinner

70

SHRIMP COCONUT CURRY IN A HURRY(Makes 1 serving)


Coconut milk and shrimp combine to make a mouthwatering dish.

• 1⁄4 to 1⁄3 cup canned coconut milk • 1 tsp. fresh lime juice• 1⁄2 tsp. honey or agave syrup

(optional) • 1⁄2 tsp. curry powder • 1⁄4 tsp. grated fresh ginger• 1⁄4 tsp. finely chopped garlic • 6 oz medium shrimp, peeled

and deveined• 1⁄4 tsp. sea salt • 1⁄4 tsp. ground black pepper • 1 tsp. safflower oil• 1⁄2 red bell pepper, chopped • 2 tsp. fresh cilantro (optional)

1. Combine coconut milk, lime juice, honey, curry powder, ginger, and garlic in small bowl; set aside.

2. Season shrimp with salt and black pepper.

3. Heat oil in large nonstick skillet over medium-high heat. Add shrimp and bell pepper; cook, stirring frequently, for 30 seconds.

4. Add coconut milk mixture; mix well and bring to a boil. Reduce heat to low and boil gently for 5 minutes or until sauce is slightly thickened and shrimp meat is firm, white, and opaque in center, and tails are pink.

5. Garnish with cilantro.

Sagi’s Variation: Recipe can be made with 4 to 6 ounces skinless chicken breast meat cut in 1-inch chunks. Make sure to cook chicken for a longer time (about 5 minutes, or until it isn't pink in center)before adding sauce. Multiple servings can be made and frozen in individual containers for future meals.

1 VEGETABLE 4 PROTEIN 3 FAT


71

POWER PROTEIN BALLS (Makes about 12 servings, 2 balls each)


These high-protein snack balls are delicious. The ripe banana offers a sweet flavor and the sunflower seeds provide flavor and crunch.

• 1 cup natural smooth peanut or almond butter• 1 scoop Beachbody Hardcore Base Shake• 1 medium ripe banana, mashed• 3⁄4 cup quick-cooking rolled oats • 2 Tbsp. sunflower seeds, without shells

1. Combine peanut butter, Hardcore Base Shake, banana, oats, and sunflower seeds in medium bowl.

2. Shape mixture into 24 walnut-sized balls; place in airtight container.3. Refrigerate for at least 1 hour before serving. ½ STARCH 1 PROTEIN 2 FAT

NUTRITIONAL INFORMATION (per serving):Calories: 169 / Fat: 12 g / Saturated Fat: 2 g / Cholesterol: 3 mg / Sodium: 102 mg / Carbohydrate: 11 g / Fiber: 2 g / Sugars: 4 g / Protein: 8 g

72

HIGH-PROTEIN BANANA PEANUT BUTTER ICE CRÈME(Makes 1 serving)

Total Time: 4 hours, 5 min.Prep Time: 5 min.Cooking Time: None

This high-protein ice “cream” makes a delicious snack or dessert. Use a very ripe banana for more flavor.

• 1 large ripe banana, chopped • 1 Tbsp. natural smooth

peanut butter or almond butter• 3 Tbsp. unsweetened

almond milk• 1 scoop Beachbody Hardcore

Base Shake

1. Place banana in plastic bag and freeze for 4 hours or until completely frozen.

2. Place banana, peanut butter, almond milk and Hardcore Base Shake in food processor or blender; cover. Blend until smooth. Serve immediately.

2 FRUIT 3 PROTEIN 2 FAT


HIGH-ENERGY TRAIL MIX(Makes 12 servings, ½ cup each)


This is a simple, tasty trail mix. Pumpkin seeds are often sold as “pepitas” and are flat, green seeds.

• 2 cups pumpkin seeds, without shells • 1 cup slivered almonds • 1 cup dried cranberries• 3⁄4 cup raw sunflower seeds, without shells • 3⁄4 cup unsweetened coconut flakes

1. Combine all ingredients in large bowl. 2. Place ½ cup mixture in 12 small

resealable plastic bags for snacking.

1⁄2 FRUIT 1 PROTEIN 6 FAT


73

HUMMUS AND VEGETABLES(Makes 5 servings, ½ cup hummus and 1 cup vegetables each)


This tasty hummus has a great texture and delicious flavor. It can be eaten as a dip with raw or cooked vegetables, like carrots, green beans, red bell peppers, cucumbers, and celery.

• 1 (16-ounce) can garbanzo beans (reserve liquid)

• 1⁄4 cup fresh lemon juice• 1⁄4 cup tahini (sesame butter)• 1 Tbsp. extra-virgin olive oil• 2 cloves garlic, chopped • 1⁄2 tsp. sea salt• 5 cups assorted vegetables,

fresh or cooked

1. Place garbanzo beans and half of liquid from can in blender. Add lemon juice, tahini, oil, garlic, and salt; cover and blend until smooth. (Add a little more liquid, if needed to make hummus thinner.)

2. Cut vegetables into serving-sized pieces and serve.



Snacks

74

TURKEY, GOAT CHEESE, AND AVOCADO ROLL(Makes 4 servings, 1 roll each)


These rolls are simple to make. They can be eaten as a meal or a snack. Nitrite-free meat can usually be found at the grocery store or a natural foods store.

• 4 leaves romaine lettuce • 4 slices nitrite-free smoked turkey or

roast beef• 4 Tbsp. soft goat cheese• 4 Tbsp. chopped walnuts

or pecans• 4 slices avocado• Chopped red bell pepper for

garnish (optional)

1. Top each lettuce leaf with a turkey slice.

2. Spread each turkey slice with 1 Tbsp. goat cheese.

3. Sprinkle 1 teaspoon walnuts on each roll and top with 1 slice avocado.

4. Roll and garnish with chopped bell pepper, if desired.

1⁄2 VEGETABLE 1 PROTEIN 2 FAT


75

While the recipes you’ve just read will make for delicious, filling meals, sometimes you just want to keep things simple. When this is the case, look to this section for some basic kitchen tips.

HARD-BOILED EGG(Makes 1 serving)


• 1 large egg• Cold water

1. Place egg in small saucepan and add water to cover egg by one inch.

2. Bring water just to a boil over high heat. Remove from heat, cover, and let stand 12 minutes.

3. Remove egg from hot water and serve warm, or rinse in cold water until cool.

1⁄2 PROTEIN 1 FAT

NUTRITIONAL INFORMATION (per serving):Calories: 70 / Fat: 4.5 g / Saturated Fat: 1.5 g Cholesterol: 215 mg / Sodium: 65 mg Carbohydrate: 1 g / Fiber: 0 g / Sugars: 0 g Protein: 6 g

BOILED RED POTATOES(Makes 6 servings, 2 potatoes each)


• 12 to 16 small red potatoes (with skin)• Sea salt (optional)

1. Wash potatoes thoroughly. Place in large saucepan and add water to cover plus two inches. Add salt. Make sure water doesn't reach top of the pot to prevent boiling over.

2. Cook over medium-high heat for 20 minutes, or until fork-tender. (Make sure not to overcook.)

3. When potatoes are done, drain immediately. If serving warm with other dishes, set aside and cover until ready to serve.

3 STARCH


76

PLAIN QUINOA(Makes 8 servings, ¼ cup each)


• 1 cup quinoa • 2 cups cold water• Sea salt and ground black pepper

(optional)

1. Rinse quinoa thoroughly. 2. Combine quinoa, water, salt, and

pepper in medium saucepan and bring to a boil over high heat.

3. Reduce heat to maintain a gentle boil; cook, covered, for 15 minutes, or until all water has been absorbed.

4. Remove pan from heat and let quinoa rest, covered, for 5 minutes.

5. Fluff with a fork and serve.

1 STARCH


BROWN RICE(Makes 8 servings, ¼ cup each)


• 1 cup uncooked brown rice • 2 cups cold water• Sea salt and ground black pepper

(optional)

1. Combine rice, water, salt, and pepper in medium saucepan over high heat and bring to a boil.

2. Reduce heat to maintain a gentle boil; cook, covered, for 50 minutes. Keep covered the entire time or the rice will not cook evenly.

3. Remove pan from heat and let rice rest, covered, for 10 minutes. Do not remove lid.

4. Fluff with a fork and serve.

1 STARCH


Protein: 3 g Carbohydrate: 18 g / Fiber: 1 g / Sugars: 0 g Protein: 2 g

77

WHOLE-GRAIN PASTA(Makes 8 servings, 1 cup each)


• 4 quarts (16 cups) water• 1 lb. whole-grain or whole

wheat pasta• Sea salt (optional)

1. Place water in a large saucepan. Add salt if desired. Place over high heat and bring to a rolling boil.

2. Add pasta gradually and bring back to a boil. Stir frequently to prevent from sticking.

3. Cook for 10 to 11 minutes or until al dente (firm to the bite). Do not overcook; otherwise it will become too mushy.

21⁄2 STARCH


Basic Cooking

78

LENTILS(Makes 6 servings, 1⁄2 cup each)


• 1 cup brown lentils• 13⁄4 cups water• Sea salt and ground black pepper

to taste (optional)

1. Sort through lentils to make sure there are no small stones. Rinse lentils in colander under cool water. 2. In a medium saucepan, bring water, salt, and pepper to a boil over high heat; add lentils. 3. Bring back to a boil; cover and

reduce heat to maintain a gentle boil; cook for 20 minutes or until lentils are tender.

1 LEGUME


WHOLE BAKED SWEET POTATOES(Makes 4 servings, 1 potato each)


• 4 medium sweet potatoes, equal in size

• 1 tsp. extra-virgin olive oil• Sea salt (optional)• Paprika (optional)

1. Scrub sweet potatoes; brush each evenly with oil.

2. Arrange potatoes on oven rack and bake at 450° F for 35 to 45 minutes, or until fork-tender.

3. Remove from oven and pierce with a fork to let steam out. Cut a 1½-inch cross in the center of each potato. Sprinkle with salt and paprika if desired.

1 STARCH


79

(for meats, poultry, and fish)

Combine and mix well. Use as a rub for roasting or grilling chicken, meat, or fish, or use for spicing up ground chicken, turkey, or beef. Store in an airtight container and use to flavor most savory foods!

Mexican Blend:

1 Tbsp. chili powder1⁄4 tsp. garlic powder1⁄4 tsp. dried oregano11⁄2 tsp. ground cumin1 tsp. sea salt1 tsp. ground black pepper

Italian Blend:

4 Tbsp. crushed dried parsley 4 tsp. dried onion flakes 2 tsp. crushed dried basil 1 tsp. ground oregano 1 tsp. ground thyme1 tsp. garlic powder1 tsp. sea salt 1⁄4 tsp. black pepper

All-Purpose Blend:

2 Tbsp. smoked paprika1 Tbsp. ground black pepper2 tsp. sea salt1 Tbsp. dry mustard powder1 Tbsp. onion powder1 tsp. garlic powder1 Tbsp. finely minced lemon zest

Beast Blend:

4 tsp. dried leaf thyme2 tsp. ground paprika2 tsp. onion powder2 tsp. garlic powder2 tsp. sea salt 2 tsp. ground black pepper 1 tsp. ground cayenne pepper1 tsp. dried leaf oregano3⁄4 tsp. ground cumin1⁄2 tsp. ground nutmeg

(for meats, poultry, and fish)

80

SOME THOUGHTS FROM SAGI ON -...

Documents

Transcript of SOME THOUGHTS FROM SAGI ON -...