CONTAINER FOOD LIST GUIDE If you’re reading this, it’s safe to assume that you’ve done your calorie calculations and found your individual 80 Day Obsession Eating Plan in the Program Materials list, so you know how much food to eat—and when to eat it. These Portion-Control Container Food Lists help you determine which foods to eat for your best results.

Here are a few tips to help you:

● Once you figure out how many of each portion-control container to eat each day, fill those containers with foods from the corresponding lists. For example, if your plan calls for 6 greens, fill your Green Container (Vegetables) 6 times a day.

● The foods on each list are arranged by nutritional value—the higher up on the list, the more nutritional benefit!

● Many of the foods are listed with specific measurements/amounts—10 asparagus spears, for example. If there’s no amount, just fill the containers to the point that you can still fit the lid on it.

● There are over 100 “containerized” recipes on the Fixate® cooking show on Beachbody® On Demand. And Autumn provides the container equivalents for each one so it’s easy to integrate into your Eating Plan!

EXCLUSIVELY ON FOOD LIST GREEN PURPLE RED YELLOW BLUE ORANGE MODIFIED REFEED CONTAINER CONTAINER CONTAINER CONTAINER CONTAINER CONTAINER SUPPLEMENTAL (Vegetables) (Fruits) (Proteins) (Carbohydrates) (Healthy Fats) (Seeds & Dressings) YELLOW S LIST • Kale, cooked or raw • Raspberries • Sardines (fresh or canned in water), • Sweet potato, chopped • Avocado, mashed or ¼ medium • Pumpkin seeds, raw Starting in Week 6, you’ll do a modified • Watercress, cooked or raw • Blueberries 7 medium or mashed, or ½ small • 12 almonds, whole, raw • Sunflower seeds, raw Refeed Day every two weeks. (Don’t • Collard greens, cooked or raw • Blackberries • Boneless, skinless chicken or • Yams (regular, white, tropical • 8 cashews, whole, raw • Sesame seeds, raw worry, it’s on your Workout Calendar turkey breast, cooked, chopped to remind you.) On Refeed Days • Mustard greens, cooked or raw • Strawberries [batata]), chopped or mashed, • 14 peanuts, whole, dry roasted • Flaxseed, ground • Duck breast, cooked, chopped or ½ small you’ll eat all your yellow containers • Spinach, cooked or raw • Pomegranate, 1 small • 20 pistachios, whole, raw • Chia seeds from the list below. Because they are • Squab, cooked, chopped • Plantains, sliced or ½ medium • Bok choy, cooked or raw • Guava, 2 medium • 10 pecan halves, raw • Hemp seeds high glycemic, we don’t recommend • Goat, cooked, chopped • Quinoa, cooked eating these foods the rest of the • Brussels sprouts, chopped • Starfruit, 2 medium • 8 walnut halves, raw • Pine nuts • Lean ground chicken or turkey • Beans (kidney, black, garbanzo, time. They serve a very specific or 5 medium • Passion fruit, 3 fruits • Hummus • Olives, 10 medium (≥ 93% lean), cooked white, lima, fava, pink, pigeon purpose here. • Broccoli, chopped • Watermelon, chopped • Coconut milk (canned) • Coconut (unsweetened), • Fish, fresh water (catfish, tilapia, [gandules], etc.), cooked, drained S shredded Supplemental Yellow Refeed Foods • Asparagus, 10 large spears • Cantaloupe, chopped trout), cooked, flaked • Lentils, cooked, drained • Feta cheese, crumbled • Cream of Wheat (instant), cooked • Fish, cold water (cod, salmon, • Oil-based salad dressings • Beets, 2 medium • Orange, divided into sections • Organic edamame, shelled • Goat cheese, crumbled • Grits, cooked or 1 medium halibut, tuna, mahi-mahi), • Shakeology Power Greens Boost, • Cassava (yuca), 2 oz. • Mozzarella (low-moisture), • White rice, cooked 2 scoops (limit to 1 serving daily) • Bitter orange, 1 medium cooked, flaked shredded • Game (buffalo, bison, ostrich, • Peas • White pasta, cooked • Tomatoes, chopped, cherry, • Tangerine, 2 small • Cheddar, shredded venison, rabbit), cooked • Refried beans (nonfat) • Couscous, cooked or 2 medium • Apple, sliced or 1 small • Provolone, shredded • Game: lean ground (≥ 95% lean), • Rice (brown or wild), cooked • Cornflakes, 1 cup • Tomatillos, chopped • Apricots, 4 small • Monterey Jack, shredded cooked, chopped • Potato (russet), chopped TEASPOON • Rice Krispies, 1 cup or 3 medium • Grapefruit, • Parmesan, shredded (Oils & Nut Butters) divided into sections • Eggs, 2 large or mashed, or ½ small • Mini-pretzels, 14 pieces • Pumpkin (regular or West or ½ large • Egg whites, 8 large • Cotija cheese, crumbled Indian), cubed • Potato (red bliss or Yukon gold), • Extra-virgin olive oil • Saltines, 6 crackers • Cherries • Shakeology, 1 scoop mashed or 1 whole • Oaxaca cheese, crumbled • Squash (summer), sliced • Extra-virgin coconut oil • Water crackers, 6 crackers • Grapes • Greek yogurt (plain, 2%) • Corn on the cob, 1 ear • Queso fresco, crumbled • Chayote squash, chopped • Flaxseed oil • White bread, 1 slice • Kiwifruit, 2 medium • Yogurt (plain, 2%) • Amaranth, cooked • Winter squash (all varieties), cubed • Walnut oil • French baguette, 1 slice (2-inch) • Mango, sliced • Shellfish (shrimp, crab, lobster), • Millet, cooked • Seaweed (wakame and agar) cooked • Pumpkin seed oil • Hamburger bun, ½ bun • Peach, sliced or 1 large • Buckwheat, cooked • String beans • Clams (canned, drained) • Sesame oil • Hotdog bun, ½ bun • Plum, 2 small • Barley, cooked • Peppers (sweet), sliced • Octopus, cooked, chopped • Cacao nibs • Bagel (white flour), ½ small • Pluot, 2 small • Bulgur, cooked • Poblano chilies, chopped • Squid, cooked, chopped • Nut butters (peanut, almond, (3-inch) • Nectarine, sliced or 1 large • Oatmeal (steel-cut or rolled), cashew, etc.) • Banana peppers, 3 medium • Red meat (extra-lean), • English muffin (white flour), • Pear, sliced or 1 large cooked • Seed butters (pumpkin, ½ muffin • Carrots, sliced or cooked, chopped • Pineapple, chopped • Hominy, cooked sunflower, sesame [tahini]) 10 medium baby • Lean ground red meat • Pita (white flour), 1 small • Banana, ½ large ( 95% lean), cooked • Pasta (whole-grain), cooked • Butter (4-inch) or ½ large (6-inch) • Cauliflower, chopped ≥ • Green banana, ½ large • Organic tempeh • Couscous (whole wheat), cooked • Ghee • Tortilla (white flour), 1 small • Artichokes, ½ large • Dwarf red banana, ½ small • Organic tofu (firm) • Bread (whole-grain, sprouted), • Pesto (Fixate or similar) (6-inch) or ½ large (8-inch) • Eggplant, ½ medium 1 • Breadfruit, ⁄8 small • Pork tenderloin, cooked, chopped 1 slice • Mayonnaise (Fixate or similar) • Waffles (white flour), 1 small • Okra • Papaya, chopped • Tuna (canned light in water, drained) • Tortilla (corn), 2 small (6-inch) (4-inch) • Cactus (nopales), sliced Teaspoon not provided. • Figs, 2 small • Turkey slices (low-sodium, • Tortilla (whole-grain), 1 small • Pancakes (white flour), 1 small • Jicama, sliced Please use your own. • Honeydew melon, chopped nitrite-free, minimally processed, (6-inch) (4-inch) • Snow peas fat-free), 6 slices • Pumpkin puree • Vanilla wafers, 4 pieces • Cabbage, chopped • Ham slices (low-sodium, • Salsa (store-bought) • Chocolate or plain graham crackers, • Cucumbers nitrite-free, minimally 4 small crackers (1 sheet) • Tomato sauce (plain or marinara) processed, fat-free), 6 slices • Celery • Applesauce (unsweetened) • Cottage cheese (2%) • Lettuce • Protein powder (whey, hemp, rice, • Mushrooms pea), 1½ scoops (approx. 42 g • Radishes depending on variety) TIP: Research shows that high- • Turnips, chopped or 1 medium • Veggie burger, 1 medium patty glycemic foods like the ones in this • Turkey bacon (low-sodium, nitrite-free, column lead to more rapid muscle • Onions, chopped glycogen restoration when used in a • Sprouts minimally processed, reduced-fat), 4 slices targeted way. In other words, when • Bamboo shoots eaten correctly, high-glycemic foods • Chicken or turkey sausage help fuel your muscles faster— • Salsa (freshly made or (low-sodium, nitrite-free, minimally pico de gallo) making them ideal post-workout on processed, reduced-fat), 80 Day Obsession Refeed Days. • Vegetable broth, 2 cups 1 link, 1 patty, or ground FREE FOODS SHAKEOLOGY® SUPPLEMENTS You can have as many of these BASES ** foods as you want. Once a day you can substitute SHAKEOLOGY • Fresh lemon and lime juice one of the liquids below for the • Vinegars corresponding container Shakeology feeds your body the “missing links” of nutrition • Mustard (Hint: they’re all great ways to during your 80 Day Obsession commitment. • Herbs such as parsley, cilantro add even more flavor to Drinking Shakeology daily is part of a healthy lifestyle (fresh and dry) Shakeology, Your Daily Dose of Dense Nutrition®.) that includes exercise and a healthy diet that combine • Spices and Fix-approved seasoning mixes to help support your energy, healthy weight loss, and • Garlic For example, if you like to make your Shakeology with overall good health.* • Ginger unsweetened almond milk, add • Green onion eight fluid ounces and tick off one Shakeology counts as one Red Container (Proteins) in your plan, so feel free to add it to your day wherever you want it! • Chili varieties teaspoon from your portion plan. To learn more, contact your Team Beachbody® Coach or visit Shakeology.com (jalapeño, serrano, ancho, cascabel, pasilla, guajillo, • Low-fat milk, 1–2% habanero, etc.) (8 fl. oz.) 1 ½ • Hot sauce • Unsweetened almond milk (Tabasco or Mexican only) (8 fl. oz.) 1 ™ • Pure flavor extracts (vanilla, BEACHBODY PERFORMANCE • Unsweetened organic soy milk peppermint, almond, etc.) Beachbody Performance supplements are included in the 80 Day Obsession Eating Plan to help maximize your (8 fl. oz.) ½ results. They are not required, but they can help you get the most out of your 80 Day Obsession. The calories from Check out 21 Day Fix®, 21 Day Fix EXTREME®, Fixate, and more for seasoning mix recipes. • Unsweetened coconut milk Beachbody Performance are considered “targeted calories” consumed at specific times and under specific circumstances. (8 fl. oz.) 1 Because of this, your body is getting key nutrients when it needs them most. • Unsweetened rice milk If you choose not to take Beachbody Performance supplements, simply leave them out of your plan and add whatever (8 fl. oz.) 1 WATER containers were included with them to another meal. For example, if you’re not taking Beachbody Performance • Unsweetened coconut water Recover, eat the Purple Container (Fruits) that goes with it at your Post-Workout Meal. We recommend you drink your (8 fl. oz.) ½ body weight, divided by two, in Beachbody Performance Energize—Take this effective mix of caffeine, quercetin, ounces. So if you weigh 170 pounds, that would be 170/2 = 85. and beta-alanine 30 minutes before exercise to help improve exercise That’s 85 oz. of water, every day. performance,^ sharpen focus and reaction time, and promote endurance.*^ ** Want to add a little zing to your COFFEE Beachbody Performance Hydrate —Water alone doesn’t effectively hydrate during water? No problem! Just mix in a † training or replace what you lose through sweat in long and intense workouts. little flavor booster. AND TEA Hydrate gives you an optimal balance of carbohydrates, electrolytes, and water to replenish what’s lost, helping Coffee and tea are fine, in you train longer.* ANY OF THESE WORK: moderation. We recommend no • Sparkling water (no calories) more than three to four 8-oz. cups Beachbody Performance Recover—Post-exercise is prime time for muscle recovery. Taken after your workout, this mix • Lemon or lime wedges, a day. Ideally, you’ll drink your of timed-release proteins, BCAAs, and ellagitannins from pomegranate extract brings much-needed nutrients to your 2 small wedges coffee black and your tea plain. muscles quickly, and helps build lean muscle mass when combined with regular resistance training and a healthy • Blueberries, 6 berries But if you need to add something, balanced diet.* • Raspberries, 4 berries try these: Beachbody Performance Recharge**—Bedtime is another important muscle recovery opportunity. This mix of micellar • Oranges, 1 big wedge • Cinnamon casein protein, BCAAs, and anthocyanins from tart cherry powder help support muscle protein synthesis and growth.* • Strawberries, 2, sliced • Lemon • Kiwi, ¼ fruit, sliced • Pumpkin spice Consume thirty minutes to 1 hour before going to bed. • Mango, 2 Tbsp., chopped • Nutmeg To learn more, contact your Team Beachbody Coach or visit BeachbodyPerformance.com • Pineapple, 2 Tbsp., chopped • Stevia (1 serving per day) • Cucumber, 4 slices • 1–2 Tbsp. low-/nonfat milk • Frozen grapes, 4 grapes (cow’s, soy, almond, etc.) • Watermelon or honeydew melon † Tea is defined as loose-leaf or *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. cubes, 4 small cubes bagged and unsweetened, as • Splash of pure fruit juice: opposed to the sugary **All products, flavors, and configurations may not be available in your market. cranberry, orange, grapefruit bottled stuff. ^Requires 2 scoops. Contains caffeine, which enhances mental alertness during intense muscular activity. • Mint, basil, or rosemary leaves Consult your physician and follow all safety instructions before beginning this high-intensity and physically demanding program and nutrition plan. • Grated ginger © 2018 Beachbody, LLC. All rights reserved. Beachbody, LLC is the owner of the 80 Day Obsession, Fixate, 21 Day Fix, 21 Day Fix EXTREME, Beachbody Performance, Shakeology, Your Daily Dose of • Ground cinnamon Dense Nutrition, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property.