Lose Your Insanity Elite Nutrition Plan?


If you’ve misplaced you nutrition guide, I’ll help you get back on track with the Insanity Elite Nutrition Plan.

First of all, it comes with the program. But over time, sometimes people tend to lose things or things happen in life where they misplace parts of the Insanity package.

In this post, I will help you with what to eat during your 60 days with Insanity. I recently had a reader request to help her with what to eat with Insanity because she moved and her nutrition guide got lost in the process.

With the many requests over time, I thought the best way to help would be to write about it.

I Can: Give you an overview of what to eat

I Can’t: Give you the download for copyright purposes. I hope you understand.

The Elite Insanity Nutrition Plan

With Insanity, you are recommended:

1. To eat 5 meals a day

  • Breakfast
  • Mid Morning Snack
  • Lunch
  • Afternoon Snack
  • Dinner

With all Beachbody fitness programs, they always say to never eat sooner than 1 hour before your workout because your body will be in digestion mode. Because of this, you won’t have the energy for the workout.

2. You must Eat every few hours as this keeps your metabolism burning

3. Every week, check you recommended daily calories as this will change as your body changes.

4.  Drink 8-10 cups of water a day to help reduce hunger pangs. For me, I drink double this becasue my body demands it. 8-10 cups is absolute minimum.

With Insanity, it’s normal to increase your calories just to maintain as you may experience quick fat loss in a specific time during your 60 days.

Each of Insanity’s 5 Meals per day in the Nutrition Guide comes with 10 options you can choose from. They recommend you choose one meal of the 10 for each meal. But first, you must calculate your daily calorie needs.

To do this, simply use this equation:

  • Step 1

For Women…655 + (4.35 weight in lbs) + 4.7 x height in inches) – (4.7 x age in years)

For Men…66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in years)

  • Step 2

Take this number and multiply it by your appropriate level of exercise below. Because this is for the intense Insanity Workout, your level should be at least moderately-very active.

Exercise Factor Category Explanation
1.2  Sedentary  Little or No exercise
1.375  Lightly Active  Light Exercise (1-3 days/wk)
1.55  Moderately Active  Moderate Exercise (3-5 days/wk)
1.7  Very Active  Hard Exercise (6-7 days/wk)
1.9  Extremely Active  Hard Daily Exercise + a Physical Job

This number is what you need for weight maintenance. Because people have different goals, they should be adjusted accordingly like this…

  • Step 3

Adjust as your body changes and keep the following in mind…

For Weight gain: add 250 – 300 calories per day from you number in step 2
For Weight loss: subtract 500 calories per day from your number in step 2
To maintain: Leave Step 2 number as is.

Recommended Meals In the Insanity Elite Nutrition Plan

Once again for copyright reasons, I can’t give out the full recipes and details. What I could do is give you a clear and brief example of what they have in the booklet.

Meal 1, or breakfast:

I usually drink a shakeology. If I ever eat breakfast whole foods instead of a shakeology first thing in the morning,
it is usually things like:

Cottage Cheese (1% milk fat)
Whole Wheat Bagels
Egg Whites
Reduced fat cheese
Whole Grain Cereal like Kashi GoLean
All Natural Peanut Butter
Strawberry Preserve

For Meal 2 or Mid Morning Snack, I’ll drink my shakeology or:

Non Fat Plain Yogurt
1% cottage Cheese
Protein Shake
Turkey Breast Sandwich on whole grain bread
Fruits like Bananas, melon, berries
Turkey Bacon

Meal 3, you can have such things as:

Mixed dark greens
Chicken Breast
Tuna Steak
Lean Roast Beef
Extra Lean Ground Beef
Green Beans
Whole grain Tortillas

You can make sandwiches and soups that are amazingly tasty with things like black beans, turkey breasts, avocado,ect.

Meal 4:

Brown rice
Water Packed Tuna
Cottage Cheese
Whole grain Bread
Whole grain Crackers
Turkey Lettucve Wraps
Turkey Chili
Shrimp Cocktail
Lean roast Beef Wraps with avocado

Meal 5:

Olive Oil
Whole Wheat Bread
Flank Steak
Filet Mignon
Baked Potato
Brown rice
Lean Turkey Burger
Snow Peas

Remember that you can have as much spices like pepper, paprika, garlic as you want. However, sugars like juices, sodas and such are not recommended.

If you must drink alcohol, then remember that it has 7 calories per gram with no nutrient value. It will also effect performance and slow your process of muscle growth.

There are time when you need to add in foods to reach your recommended calrories for a specific meal. One way I do it is to eat a banana. There are what is called food blocks, or individual items to help meet your calorie needs.

These are foods such as:
Cottage cheese
Raw Almonds
Navel Orange
Non fat vanilla yogurt
water packed tuna

In the second month of Insanity, your body will be needing more food to have the energy to finish strong. Remember that if you are reducing your calories to lose weight as mentioned above, you may also be cutting some of your nutrient value with it.

A way to make sure you supply your body with the necessary vitamins and nutrients is to take a multi-vitamin or shakeology.

The Insanity Elite Nutrition Plan also includes Michi’s Ladder which tells you the right proteins, carbs, and fats to eat in tier levels. You can also get this through the Beachbody Club as it’s too much info to include here.

So here it is, some helpful tips on what to eat with the Insanity Elite nutrition plan. I hope you really take it in and get the results you are working for.

Beachbody Coach

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Live Passionately,

P90X by Tony Banawa




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About The Author

Tony Banawa

I'm inspired by stories and live everyday to define my purpose in life. Think deeply about who I truly am with all titles, names, and life assumptions aside. I believe in the power of the subconscious mind and that everything around us happens from the energy we project from within.


  • Tony Banawa


    Absolutely. I made up my own recipes as my budget allowed, but I used the Insanity guide to help in knowing what good proteins, carbs, and fats I could eat and stayed away from the bad ones. Also , I did my best to stay within my calorie needs as that can get out of whack if you’re not following the nutrition guide as well. Good Luck!

  • Bram


    Bumped on this article by accident since I want to start the insanity workout myself to get more fit, conditioned and toned. My BF% is already +/- 9%, so I don’t have to lose much weight anymore.

    Still keen on dieting though, but at least this gives me an overview to at least try some of the meals suggested. The diet seems to obligatory though, so I might just get in there step by step 🙂

    Thanks for this article Tony, will help me out a lot.

  • Martha


    I’m 32 yrs old and I weight 129lbs and I’m 5ft tall, I don’t think that I need to lose more weight instead I need to tone up my body which is my biggest problem. Do I also need to follow the elite nutrition program in order to see results in 60 days?

    • Tony Banawa


      Use the Nutrition plan as a guide on what is good and not to eat. Don’t have to follow exactly but it’s there as a guide to help you gather what works best for you. Thanks

  • kristen


    hello i am starting day 2 of insanity i think its neeat i can go in u tube and do it for free the thing is i work 3rd shift so i go to bed at 6 am and get up at 2 pm ive only been eating one big meal at like between 5-8 pm then 2 snacks throughout the night(salad or poptarts….can yuou tell me examples of how to eat with this schedule? i used to be a pre olympic athlete and am just starting to work out again after like 5 years of doing nothing….i injured my back very badly in a gymnastic injury…please email me anything that would hep…anyone????also the shakeology shakes i can rpleace snacks with? it wont make me gain weight will it????its almost 1 am and i am just doing day 2 of the workout….see how my times of the day are all messed up??my email is harley789803@gmail.com if anyone can help with ideas i am 5 2 and 144 lbs very unhappy with body i now have cellulite behind my legs….;(very upsetting…kristen

    • Tony Banawa


      Kristen, I would love to help you but unfortunately I can’t support illegal usage of Insanity. All your specific questions are answered in the guides that come with Insanity when you purchase the program. I do wish you the best with your results, but being that I am tied with Beachbody, I can’t support this. Thanks for understanding.

  • Leonard


    Excellent article. I am beginning the Insanity! I am 50 years old but in good health. I used to be a runner about 20 years ago. I have a dietary concern in that I am lactose intollerant. What options are available to replace shakeology and the other items in the menus that a dairy related? I am a little lean now and want to put on some muscle in my upper body. Thanks for your help.

    • Tony Banawa


      Hey Leonard, I am also lactose intolerant. Shakeology has vegan options. I use the Chocolate Vegan and it works fine for my body. You can mix it with water or almond milk. The best thing I would recommend for you is to create a free BB account, and get on the message boards. They have all the answers to all you questions about that and a broad range of health subjects from people just like you in your current situation. I think it would be better to get multiple suggestions than just one from me. Thanks Leonard.

  • Rach


    Hi, I am about to start insanity & am keen to use the diet recommended but am vegetarian. I eat dairy, eggs, veg & lots of nuts so i think most meals ok, but meal 4 suggests mainly meat or or fish. Can you advise what I can replace this with??? Is quorn ok??? Thanks

    • Tony Banawa


      Hi Rach, you don’t have to eat the exact protein recommended. So many people have specifics, and being a vegetarian, you have to narrow things a bit right? As long as you are eating healthy, and enough of it, you should be fine. I actually went vegan for some of my weeks and only added in chicken when I absolutely couldn’t take it anymore:) I lost 23 lbs in 90 days and packed on lean muscle without following the exact proteins and carbs to a “T”. You can do the same. Quorn is excellent!

  • Anonymous


    Great article tony!!this was extremly helpful and educating.it gives me more a clear over view .thanks alot!!!!

    • Tony Banawa


      Very good to hear…You’re Welcome!

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