PiYo Nutrition Guide. In this guide:

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1 PiYo Nutrition Guide In this guide: Getting started tips PiYo While Preggo Shakeology Vegetarian PiYo Nutrition Example Meal Plans Weekly Meal Planners Getting Started Tips: The second page of the PiYo Get Lean Eating Plan tells you how to calculate your calorie goals. If your calorie goals are less than,200, then round up to,200. You never want to go below,200 calories per day or else your muscles will not have enough calories to sustain the hard work you are doing. You need to fuel your body with nutritious calories every day for maximum results. Unless calorie counting is something you are doing already or something you want to start doing, you do not need to start counting calories. Counting calories for some people is a great way to stay on track. For others, it is stressful, frustrating and burdensome. The PiYo plan focuses more on the quality of foods instead of the quantity of foods. If stress eating is something that you struggle with, I recommend you download my Fresh Start Guide to deal with emotional eating. start/ PiYo While Preggo PiYo is an excellent workout to do while pregnant. However, your fitness goals during pregnancy should not be the same as they were before you got pregnant. Do not restrict your calorie intake, but remember you are not really eating for two. A women with a healthy, normal weight pre- pregnancy should only gain - 5 lbs in the first trimester, and - 2 lbs per week in the second and third trimester. An extra 400 calories per day is usually sufficient. For women who are overweight or obese pre- pregnancy, talk to your doctor about how much weight you should be gaining. Find your Calorie Target based on the PiYo formula, then round UP to the next Food plan listed in Step 2. For example, if pre- pregnancy your calorie target is,400, you would be following Plan B. During pregnancy however, follow Plan C.

2 In my opinion, Shakeology is a perfect prenatal vitamin due to the quality of vitamins, minerals, pre- biotics, pro- biotics, etc. Talk to your doctor if it is appropriate for you. Shakeology I highly recommend drinking Shakeology. Not only will it help you get better results while going through your PiYo program, it helps with overall health. It is not a diet shake. It is a complete nutrition shake meant to help curb your cravings, improve digestion, improve regularity, boost immune system, improve overall quality of your nutrition & health. One serving ( scoop or single serving package) can count as any of the following in the PiYo Lean Guide: o ½ servings secondary veggies & grans o 2 servings fresh fruit o serving lean protein Vegetarian PiYo Nutrition You should consider some food items that are rich in protein a lean protein food for vegetarian options. Quinoa Beans Lentils Edemame Eggs Greek yogurt, plain Cottage cheese Tempeh Tofu Protein powder Ricotta cheese Veggie burgers Soy milk Nutritional Yeast Hemp seeds Chia Seed

3 Example Meal Plan Plan A Breakfast Serving Food Group ¼ cup steel- cut oatmeal 2 hard boiled eggs cup cooked spinach Mid Morning Snack scoop Shakeology cup strawberries Water & ice 3 oz grilled chicken breast tsp olive oil with lemon 0 large asparagus spears, grilled Afternoon Snack Raw almonds small apple cup sliced bell peppers 4 oz grilled tilapia tsp olive oil w/ lemon ½ cup cooked lentils cup cooked broccoli & carrots Secondary vegetables & s Fresh fruit Healthy fats Healthy fats Fresh fruit Healthy fat Secondary vegetables & s

4 Example Meal Plan Plan A- Vegetarian ¼ cup steel- cut oatmeal 2 hard boiled eggs cup cooked spinach Mid Morning Snack scoop Shakeology cup strawberries Breakfast Serving Food Group Water & ice 2 cups kale & lentil stew Afternoon Snack Raw almonds small apple cup sliced bell peppers 6 oz firm tofu tsp olive oil + low- sodium soy sauce ½ cup cooked brown rice cup cooked broccoli & carrots Secondary vegetables & s Fresh fruit Healthy fats Healthy fats Fresh fruit Healthy fat Secondary vegetables & s

5 Weekly Meal Planner Plan A (,200-,399 calories/day) Breakfast Secondary veg & Primary Veg Monday Tuesday Wednesday Thursday Friday Saturday Sunday Mid Morning lean protein Fruit lean protein healthy fat primary veg Afternoon Healthy fat fruit primary veg lean protein healthy fat secondary veg & primary veg Workout

6 Weekly Meal Planner Plan B (,400-,599 calories/day) Breakfast Secondary veg & Primary Veg Monday Tuesday Wednesday Thursday Friday Saturday Sunday Mid Morning lean protein Fruit 2 lean protein healthy fat primary veg Afternoon 2 Healthy fat fruit 2 primary veg lean protein healthy fat secondary veg & primary veg Workout

7 Weekly Meal Planner Plan C (, calories/day) Breakfast Secondary veg & 2 Healthy fat 2 Primary Veg Mid Morning lean protein 2 Fruit Monday Tuesday Wednesday Thursday Friday Saturday Sunday 2 lean protein healthy fat primary veg Afternoon Healthy fat fruit 2 primary veg lean protein healthy fat secondary veg & primary veg Workout

8 Weekly Meal Planner Plan D (800+ calories/day) Breakfast 2 Secondary veg & 2 Healthy fat 2 Primary Veg Mid Morning lean protein 2 Fruit Monday Tuesday Wednesday Thursday Friday Saturday Sunday 2 lean protein healthy fat primary veg Afternoon Healthy fat fruit 2 primary veg 2 lean protein healthy fat secondary veg & primary veg Workout