TM

EATING PLAN

EXCLUSIVELY ON

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WELCOME TO A LITTLE OBSESSED
™

Every Obsession starts with the desire to change.

First, you’re a little curious. Something caught your attention and now you want to
know more. If you’re reading this, that’s probably where you stand when it comes to
my 80 Day Obsession™ program. You might be asking, “What is 80 Day Obsession—
and am I ready for it?”

To help answer those questions, I’d like you to get A Little Obsessed.

In the 80 Day Obsession program, you’ll follow a Timed-Nutrition Eating

Plan plan that doesn’t just dial-in what you eat; it also dials-in when
you eat it. This approach combines cutting-edge sports science with
my years of experience to provide you with the right macronutrient
balance (protein, carbohydrates, and fat) at the right times to
maximize muscle recovery and building. Eating this way also helps
maximize your performance by providing the energy you need to
work hard.

To get you started with Timed-Nutrition, this guide will

introduce you to something I call the Workout Block. It’s
designed to give you the carbohydrates you need to fuel your
workout and the protein you need for muscle-building benefits
post-workout. By timing just a few meals now, you’ll be ready to
jump right in to the 80 Day Obsession Timed-Nutrition Eating Plan.

Just like all my programs, A Little Obsessed uses the color-coded

Beachbody® Portion-Control Container System. The containers make
it simple to eat the right amounts during your Workout Block—and all
day long. And the Container Food Lists in this plan will help you make
delicious, healthy food choices.

Of course, the quality of your food choices is also important to your health. That’s
why I recommend making Shakeology®, Your Daily Dose of Dense Nutrition®.
Shakeology isn’t just healthy, it helps make practicing Timed-Nutrition that much
easier.

So please use this week to get used to timing your nutrition. Once you see the
benefits, I’m pretty sure your obsession will keep growing!

TM

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 PORTION-CONTROL CONTAINERS
The Beachbody Portion-Control Containers play a huge role in both A Little
Obsessed and 80 Day Obsession. These seven color-coded containers take all
the guesswork out of healthy nutrition. Each plan features a series of numbers
that correspond with colored squares. That’s the amount of containers you’ll be
eating, so if you see a “2” next to the purple square, that means you’ll fill the
Purple Container (Fruits) twice a day.

Once you have determined your Eating Plan using the calculator on the next
page, you’ll fill these containers with all the healthy, delicious foods from the
Food Lists starting on page 8.

Here is what each container represents:

Green Container (Vegetables) Blue Container (Healthy Fats)

Purple Container (Fruits) Orange Container for

Red Container (Proteins) (Seeds & Dressings)

Yellow Container (Carbohydrates) Tsp. (Oils & Nut Butters)*

*Teaspoon not included

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 GETTING STARTED

STEP 1 CALCULATE YOUR CALORIE TARGET

A. CALCULATE YOUR CALORIC BASELINE (lbs.) x 11 =
CURRENT WEIGHT CALORIC BASELINE

B. CALCULATE YOUR MAINTENANCE CALORIES + 400 =

CALORIC BASELINE CALORIE BURN MAINTENANCE CALORIES

NOTE: If you want to maintain your current weight, skip the next calculation and use your MAINTENANCE CALORIES to find your plan.
If your goal is to lose weight, move on to the next calculation.

C. CALCULATE YOUR CALORIE TARGET – 750 =

CALORIC DEFICIT
MAINTENANCE CALORIES CALORIE TARGET

If your Calorie Target is less than 1,200, round up to 1,200. • If it’s more than 2,800, round down to 2,800.

STEP 2 DETERMINE YOUR EATING PLAN

Now just use your Calorie Target to find your personal Eating Plan.

Each plan has a number listed next to the colored square that tells you how many portions per container you can
eat daily. The plans also include teaspoon-sized portions of oils and nut butters using the symbol. For
these, just use any standard teaspoon.

PLAN A PLAN B PLAN C PLAN D PLAN E PLAN F

CONTAINERS 1,200–1,499 1,500–1,799 1,800–2,099 2,100–2,299 2,300–2,499 2,500–2,800
calories calories calories calories calories calories
4 4 5 6 7 8

2 3 3 4 5 5

4 4 5 6 6 7

2 3 4 4 5 5

1 1 1 1 1 1

1 1 1 1 1 1

3 4 5 6 7 8

Remember, everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies, dietary restrictions, or if you are pregnant or breastfeeding, please consult your physician
before starting this nutrition plan.
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 GETTING STARTED (cont.)

STEP 3 GET YOUR WORKOUT BLOCK

The Workout Block is a 4- to 5-hour window that tells you what to eat before and after exercise. The Workout Block
meals are part of your Eating Plan, not in addition to it, so count them as part of your total tally.

NOTE:
• We recommend using the Beachbody Performance™ supplements during A Little Obsessed, but they’re
optional. If you’re not using Beachbody Performance supplements, skip the Post-Workout Supplement and
move any containers in that meal to the Post-Workout Meal. Then eat your Post-Workout Meal within an hour
of working out.

Here is an example of Plan A:

TIMING MEAL CONTAINERS/SUPPLEMENTS

60–90 min Pre-Workout Meal

BEFORE Your pre-workout meal helps fuel your body so you
Workout have enough energy to work at maximum intensity.

Pre-Workout Supplement
20–30 min
Drink Beachbody Performance Energize to help
BEFORE Beachbody Performance Energize
improve your performance, increase your energy and
Workout
endurance, and sharpen your focus.*

WORKOUT

Workout Supplement
DURING Drink Beachbody Performance Hydrate during your
Beachbody Performance Hydrate†
Workout workout to help replace electrolytes lost
through sweat.*

Post-Workout Supplement
Within 30 min
Drink Beachbody Performance Recover to get
AFTER +
protein to your muscles to help support muscle
Workout Beachbody Performance Recover†
protein synthesis.*

1–2 hours Post-Workout Meal

AFTER Eat your post-workout meal to continue giving your
Workout body the nutrients it needs to refuel.

*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.

†All products, flavors, and configurations may not be available in your market.
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 WORKOUT BLOCKS FOR PLANS A–F
Here are your containers for each plan along with your Workout Block. Fill in your day with the remaining containers. For those who work out early in
the morning, if the Pre-Workout Meal is too much food for you before your workout or you are eating less than an hour before you work out, you can use the
Meal (Option 1) as a substitute. If you choose this option, eat whatever containers were in the regular Pre-Workout Meal that you skipped, later in the day.

PLAN A (1,200 – 1,499 CALORIES) PLAN B (1,500 – 1,799 CALORIES)

4 2 4 2 1 1 3 4 3 4 3 1 1 4

MEAL CONTAINERS / SUPPLEMENTS MEAL CONTAINERS / SUPPLEMENTS

Pre-Workout Meal Pre-Workout Meal

Pre-Workout Supplement Beachbody Performance Energize Pre-Workout Supplement Beachbody Performance Energize

Workout Supplement Beachbody Performance Hydrate† Workout Supplement Beachbody Performance Hydrate†

Post-Workout Supplement + Beachbody Performance Recover Post-Workout Supplement + Beachbody Performance Recover

Post-Workout Meal Post-Workout Meal

Meal (Option 1) Meal (Option 1)

PLAN C (1,800 – 2,099 CALORIES) PLAN D (2,100 – 2,299 CALORIES)

5 3 5 4 1 1 5 6 4 6 4 1 1 6

MEAL CONTAINERS / SUPPLEMENTS MEAL CONTAINERS / SUPPLEMENTS

Pre-Workout Meal Pre-Workout Meal

Pre-Workout Supplement Beachbody Performance Energize Pre-Workout Supplement Beachbody Performance Energize

Workout Supplement Beachbody Performance Hydrate† Workout Supplement Beachbody Performance Hydrate†

Post-Workout Supplement + Beachbody Performance Recover Post-Workout Supplement + Beachbody Performance Recover

Post-Workout Meal Post-Workout Meal

Meal (Option 1) Meal (Option 1)

PLAN E (2,300 – 2,499 CALORIES) PLAN F (2,500 – 2,800 CALORIES)

7 5 6 5 1 1 7 8 5 7 5 1 1 8

MEAL CONTAINERS / SUPPLEMENTS MEAL CONTAINERS / SUPPLEMENTS

Pre-Workout Meal Pre-Workout Meal

Pre-Workout Supplement Beachbody Performance Energize Pre-Workout Supplement Beachbody Performance Energize

Workout Supplement Beachbody Performance Hydrate† Workout Supplement Beachbody Performance Hydrate†
Beachbody
Post-Workout Supplement + Beachbody Performance Post-Workout Supplement + Performance
Recover
Recover

Post-Workout Meal Post-Workout Meal

Meal (Option 1) Meal (Option 1)

†All products, flavors, and configurations may not be available in your market.
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 CREATE YOUR TIMED-NUTRITION MEALS
HOW TO FIT YOUR WORKOUT BLOCK INTO THE REST OF YOUR MEALS
One great thing about the Workout Block is that it fits effortlessly into your day—just like your workout! So if you
exercise in the morning, your Pre-Workout Meal doubles as your breakfast. If you exercise in the evening, your
Post-Workout Meal will be your dinner.

To fit in all your meals for the day—and further dial-in your nutrition during A Little Obsessed—just follow
these tips:

• Space the rest of your meals out every 2–3 hours to allow for digestion and maximum absorption of nutrients.
•E
 at your Red Containers (Proteins) throughout the day. This gives your muscles access to building blocks of
recovery and growth when they need them most.
• Eat your Yellow Containers (Carbohydrates) and Purple Containers (Fruits) earlier in the day, when your
body can better utilize them for energy and recovery.
• Don’t forget to use Beachbody Performance Recharge before you go to bed to help build lean muscle mass.*
†

• For tons of great recipes and meal-planning strategies, visit the Beachbody Blog or watch the FIXATE® cooking
show on BeachbodyOnDemand.com.

CONTAINER FOOD LISTS

Now that you have your Eating Plan and Workout Block, you just need to plan your meals and fill your containers with
foods from the Container Food Lists on the next page. Here are a couple of tips to keep in mind:

• The foods on each list are arranged by nutritional value—the higher up on the list, the more nutritional benefit!
But don’t ignore foods further down the list; it’s important that your body get a wide variety of nutrients.
• Many of the foods are listed with specific measurements/amounts—10 asparagus spears, for example. If there’s
no amount, just fill the container to the point that you can still fit the lid on it.

If you have any questions, our team of registered dietitians, certified trainers, and other experts are here to help you
on the Beachbody Community Boards at BeachbodyExpertAdvice.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.

†All products, flavors, and configurations may not be available in your market.
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 CONTAINER FOOD LISTS
GREEN CONTAINER (Vegetables)
• Kale, cooked or raw
• Watercress, cooked or raw
• Collard greens, cooked or raw
• Spinach, cooked or raw
• Brussels sprouts, chopped or 5 medium
• Broccoli, chopped
• Asparagus, 10 large spears
• Beets, 2 medium
• S hakeology Power Greens Boost,
2 scoops (limit to once a day)
• Tomatoes, chopped, cherry, or 2 medium
• Tomatillos, chopped or 3 medium
• Pumpkin (regular or West Indian), chopped
• Squash (summer), sliced
• Chayote squash, chopped
• Winter squash (all varieties), cubed
• Seaweed (wakame and agar)
• String beans
• Peppers (sweet), sliced
• Poblano chilies, chopped
• Banana peppers, 3 medium
• Carrots, sliced or 10 medium baby
• Cauliflower, chopped
• Artichokes, ½ large
• Eggplant, ½ medium
• Okra
• Cactus (nopales), sliced
• Jicama, sliced
• Snow peas
• Cabbage, chopped
• Sauerkraut
• Bok choy, 2 medium heads
• Cucumbers
• Celery
• Lettuce
• Mushrooms
• Radishes
• Turnips, chopped or 1 medium
• Onions, chopped
• Sprouts
• Bamboo shoots
• Salsa (freshly made or pico de gallo)
• Vegetable broth, 2 cups
• Pickle, chopped, 2 cups
PURPLE CONTAINER (Fruits) RED CONTAINER (Proteins)
• Raspberries • S ardines (fresh or canned in water), 7 medium
• Blueberries •B
 oneless, skinless chicken or turkey breast,
• Blackberries cooked, chopped
• Strawberries • Duck breast, cooked, chopped
• Pomegranate, 1 small • Squab, cooked, chopped
• Pomegranate seeds, ½ cup • Goat, cooked chopped
• Guava, 2 medium • L ean ground chicken or turkey
• Starfruit, 2 medium (≥ 93% lean), cooked
• Passion fruit, 3 fruits • F ish, fresh water (catfish, tilapia, trout),
• Watermelon, chopped cooked, flaked
• Cantaloupe, chopped • F ish, cold water, wild-caught (cod, salmon, halibut,
• Orange, divided into sections or 1 medium tuna, mahi-mahi), cooked, flaked
• Bitter orange, 1 medium • Game: (buffalo, bison, ostrich, venison, rabbit),
• Tangerine, 2 small cooked, chopped
• Apple, sliced or 1 small • Game: lean ground (≥ 95% lean), cooked
• Apricots, 4 small • Eggs, 2 large
• Grapefruit, divided into sections or ½ large • Egg whites, 8 large
• Cherries • Shakeology, 1 scoop
• Grapes • Greek yogurt (plain, 2%)
• Kiwifruit, 2 medium • Kefir (plain, 2%), 1 cup
• Mango, sliced • Yogurt (plain, 2%)
• Peach, sliced or 1 large • Shellfish (shrimp, crab, lobster), cooked
• Plum, 2 small • Clams (canned, drained)
• Pluot, 2 small • Octopus, cooked, chopped
• Nectarine, sliced or 1 large • Squid, cooked, chopped
• Pear, sliced or 1 large • Red meat (extra-lean), cooked, chopped
• Pineapple, chopped • Lean ground red meat (≥ 95% lean), cooked
• Banana, ½ large • Organic tempeh
• Green banana, ½ large • Organic tofu (firm)
• Dwarf red banana, ½ small • Pork tenderloin, cooked, chopped
• Breadfruit, 1⁄8 small • Tuna (canned light in water), drained
• Papaya, chopped • Lox (smoked salmon), 4 oz.
• Figs, 2 small • T urkey slices (low-sodium, nitrite-free, minimally
• Honeydew melon, chopped processed, fat-free), 6 slices
• Pumpkin puree •H  am slices (low-sodium, nitrite-free, minimally
• Salsa (store-bought) processed, fat-free), 6 slices
• Tomato sauce (plain or marinara) • Ricotta cheese (light)
• Applesauce (unsweetened) • Cottage cheese (2%)
• P rotein powder (whey, hemp, rice, pea), 1½ scoops
(approx. 42 g depending on variety)
• Veggie burger, 1 medium patty
• T urkey bacon (low-sodium, nitrite-free, minimally
processed, reduced fat), 4 slices
• Beef broth, 4 cups
• Chicken broth, 4 cups 8
 CONTAINER FOOD LISTS
YELLOW CONTAINER B LUE CONTAINER ORANGE CONTAINER
(Carbohydrates) (Healthy Fats) (Seeds & Dressings)

• S weet potato, chopped or mashed, • Avocado, mashed or ¼ medium • Pumpkin seeds, raw
or ½ small • 12 almonds, whole, raw • Sunflower seeds, raw
• Y ams (regular, white, tropical (batata), • 8 cashews, whole, raw • Sesame seeds, raw
chopped or mashed, or ½ small • 14 peanuts, whole, dry roasted • Flaxseed, ground
• P lantains, sliced or ½ medium • 20 pistachios, whole, raw • Chia seeds
•Q  uinoa, cooked • 10 pecan halves, raw • Hemp seeds
•B  eans (kidney, black, garbanzo, white, lima, • 8 walnut halves, raw • Pine nuts
fava, pink, pigeon, etc.), cooked, drained • Hummus • Olives, 10 medium
• L entils, cooked, drained • Coconut milk (canned) • Coconut (unsweetened), shredded
• E damame, shelled • Feta cheese, crumbled
• Water chestnuts • Goat cheese, crumbled
• Cassava (yuca), 2 oz. • Mozzarella (low-moisture), shredded
TEASPOON
• Peas • Cheddar, shredded
(Oils & Nut Butters)
• Refried beans, nonfat • Provolone, shredded
• Rice (brown or wild), cooked • Monterey Jack, shredded
• Extra-virgin olive oil
• P otato (russet), chopped or mashed, • Parmesan, shredded
• Extra-virgin coconut oil
or ½ small • Cotija cheese, crumbled
• Flaxseed oil
• P otato (red bliss or Yukon gold), mashed or • Oaxaca cheese, crumbled
• Walnut oil
1 whole • Queso fresco, crumbled
• Pumpkin seed oil
• Corn on the cob, 1 ear • Cacao nibs
• Amaranth, cooked • Nut butters (peanut, almond, cashew, etc.)
• Millet, cooked • S eed butters (pumpkin, sunflower,
• Buckwheat, cooked sesame [tahini])
• Barley, cooked •B  utter
• Bulgur, cooked •G  hee
• Oatmeal (steel-cut or rolled), cooked • P esto
• Muesli, ¼ cup •M  ayonnaise
• Hominy, cooked
• Popcorn (air-popped), 3 cups Teaspoon not provided. Please use your own.
• Pasta (whole-grain), cooked
• Couscous (whole wheat), cooked
• Crackers (whole-grain), 8 small
• Cereal (whole-grain, low sugar)
• 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)
• Chicken-based broth, 4 cups
• Rice cakes, 2 whole 9
 CONTAINER FOOD LISTS
FREE FOODS WATER COFFEE AND TEA††
You can have as many of these foods as We recommend you drink your body weight, Coffee and tea are fine, in moderation. We
you want. divided by two, in ounces. So if you weigh recommend no more than three to four 8-oz.
170 pounds, that would be 170/2 = 85. That’s cups a day. Ideally, drink your coffee black
• Fresh lemon and lime juice 85 oz. of water, every day. and drink your tea plain. But if you need to add
• Vinegars something, try these:
• Mustard Want to add a little zing to your water? No
• Herbs such as parsley, cilantro (fresh and dry) problem! Just mix in a little flavor booster. • Cinnamon
• Spices (except salt) • Lemon
• Garlic • Sparkling water (no calories)
• Pumpkin spice
• Ginger • Lemon or lime wedges, 2 small wedges
• Nutmeg
• Green onion • Blueberries, 6 berries
• Stevia (1 serving)
•C  hili varieties (jalapeño, serrano, ancho, • Raspberries, 4 berries
• 1 –2 Tbsp. low-/nonfat milk (cow’s, organic soy,
cascabel, pasilla, guajillo, habanero, etc.) • Oranges, 1 big wedge
almond, etc.)
• Hot sauce (Tabasco or Mexican only) • Strawberries, 2, sliced
• P ure flavor extracts (vanilla, peppermint, • Kiwi, ¼ fruit, sliced
Tea is defined as loose-leaf or bagged and
††

almond, etc.) • Mango, 2 Tbsp., chopped

unsweetened, as opposed to the sugary
• Pineapple, 2 Tbsp., chopped
bottled stuff.
• Cucumber, 4 slices
• Frozen grapes, 4 grapes
•W  atermelon or honeydew melon cubes, 4
small cubes
• S plash of pure fruit juice: cranberry,
orange, grapefruit
• Mint, basil, or rosemary leaves
• Grated ginger
• Ground cinnamon

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 SUPPLEMENTS
This is your first introduction to Timed-Nutrition—and Shakeology and Beachbody Performance
supplements are ideal for fueling your body and giving it what it needs at the right times so you
can start seeing results.

SHAKEOLOGY
Shakeology helps provide your “missing link” to superfood nutrition you don’t SHAKEOLOGY BASES ®

normally get from a typical diet. It is a part of a healthy lifestyle that includes
exercise and a healthy diet that altogether helps support your energy, healthy weight Once a day you can substitute one of the
loss, and overall good health.* liquids below for the corresponding container.
(Hint: they’re all great ways to add even more
One scoop of Shakeology counts as one Red Container (Proteins) in your plan, so flavor to Shakeology, Your Daily Dose of Dense
enjoy this delicious shake at any point each day to help you achieve your best results. Nutrition.)
For example, if you like to make your Shakeology
To learn more, contact your Team Beachbody Coach or visit Shakeology.com. with unsweetened almond milk, add 8 fl. oz. and
All products, flavors, and configurations may not be available in your market. tick off one teaspoon from your portion plan.

• Low-fat milk, 1–2% (8 fl. oz.) 1 ½

• Unsweetened almond milk (8 fl. oz.) 1
• Unsweetened organic soy milk (8 fl. oz.) ½
• Unsweetened coconut milk (8 fl. oz.) 1
• Unsweetened rice milk (8 fl. oz.) 1
• Unsweetened coconut water (8 fl. oz.) ½

BEACHBODY PERFORMANCE
The calories from Beachbody Performance are considered “targeted calories” consumed at specific times and under specific
circumstances. Because of this, your body is getting key nutrients when it needs them most.
If you choose not to take Beachbody Performance supplements, simply leave them out of your plan and add whatever
containers were included with them to another meal. For example, if you’re not taking Beachbody Performance Recover,
eat the Purple Container (Fruits) that goes with it at your Post-Workout Meal.
Beachbody Performance Energize—Take this effective mix of caffeine, quercetin,
and beta-alanine 30 minutes before exercise to help improve exercise
performance,^ sharpen focus and reaction time, and promote endurance.*^
Beachbody Performance Hydrate†—Water alone doesn’t effectively hydrate during
training or replace what you lose through sweat in long and intense workouts.
Hydrate gives you an optimal balance of carbohydrates, electrolytes, and water to replenish what’s lost, helping you train longer.*
Beachbody Performance Recover†—Post-exercise is prime time for muscle recovery. Taken after your workout, this mix of timed-
release proteins, BCAAs, and ellagitannins from pomegranate extract brings much-needed nutrients to your muscles quickly,
and helps build lean muscle mass when combined with regular resistance training and a healthy balanced diet.*
NOTE: If you chose not to take Beachbody Performance Recover, make sure to bump your Post-Workout Meal up, and eat within
one hour of finishing your workout to make the most of that post-exercise recovery window.
Beachbody Performance Recharge†—Bedtime is another important muscle recovery opportunity. This mix of micellar casein
protein, BCAAs, and anthocyanins from tart cherry powder help support muscle protein synthesis and growth.* Consume 30
minutes to 1 hour before going to bed.
To learn more, contact your Team Beachbody Coach or visit BeachbodyPerformance.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.

†All products, flavors, and configurations may not be available in your market.
^Requires 2 scoops. Contains caffeine, which enhances mental alertness during intense muscular activity
Consult your physician and follow all safety instructions before beginning this high-intensity and physically demanding program and nutrition plan.
© 2017 Beachbody, LLC. All rights reserved. Beachbody, LLC is the owner of the A Little Obsessed, 80 Day Obsession, Beachbody Performance, Fixate, Shakeology, Your Daily Dose of Dense Nutrition, Beachbody,
and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property.
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If you are a member of the Team Beachbody community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody and Team Beachbody Customer Service, go to Beachbody.com.