Meal Prep for LIIFT4 Meal Plan A

LIIFT4 is an efficient, no-nonsense workout that combines weightlifting and calorie-burning high-intensity interval training. You’ll build muscle, shred fat, and burn a ton of calories.

As a result, you’ll need meals that will fuel your workouts and aid your recovery. That’s why we created this LIIFT4 Meal Plan.

This meal plan is built for those following Eating Plan A. (Check out page 4 of the LIIFT4 Program & Nutrition Guide to figure out which calorie level plan to follow). If you’re not on Plan A, don’t worry. We have more coming soon!

This plan uses the color-coed Beachbody Portion-Control Containers, which simplify healthy nutrition and eliminate the need to count calories. If you’re eating at a higher calorie level, simply add additional containers to each meal according to your plan, or combine extra containers to create additional meals or snacks.

Don’t have LIIFT4? Get it here or stream it today on Beachbody On Demand!

What About the LIIFT4 Cheat Day?

Once a week during LIIFT4, there’s an optional cheat day. That’s why this plan only features six days of meals. If you want to stick with your calorie count on day 7, simply follow one of the days below!

To get the most benefit from cheat days – you read that right, a cheat day can work in your favor – schedule it for the day before a tough workout. Check out page 11 of the LIIFT4 Program Guide for more tips on how to get the most out of it!

LIIFT4 Meal Plan for Plan A

For this LIIFT4 Meal Plan, we planned out six days of meals that include not only your main meals (breakfast, lunch, and dinner) but also snacks and Beachbody Performance supplements!

We’ve also included a grocery list. Take it to the store with you and follow the simple instructions to make all of these tasty meals. Not everything needs to be made from scratch! Save time by buying pre-cut veggies and pre-cooked rice and proteins.

You’ll notice that each workout day starts with your nutritional foundation—Shakeology. For rest days, we’ve given you the option to enjoy eggs for breakfast, but you can swap it with your favorite Shakeology breakfast shake (just make sure it has the same container count).

Step-by-step instructions for recipes can be found after the menus!

LIIFT4 Meal Prep Menus

MENU 1

Consume these meals on two workout days.

Breakfast: Berry Walnut Shakeology
Pre-Workout Supplement: Beachbody Performance Energize
Workout Supplement: Beachbody Performance Hydrate
Post-Workout Supplement: Beachbody Performance Recover
Lunch: White Bean and Kale Grain Bowl
Snack: Deli Lettuce Wraps
Dinner: Zoodles with Ground Turkey and Marinara Sauce
Nighttime Supplement: Beachbody Performance Recharge

MENU 2

Consume these meals on two workout days.

Breakfast: Sweet Potato Pie Shakeology
Pre-Workout Supplement: Beachbody Performance Energize
Workout Supplement: Beachbody Performance Hydrate
Post-Workout Supplement: Beachbody Performance Recover
Lunch: Spinach Salad with Egg and Quinoa
Snack: Nut Butter Rice Cake with Yogurt
Dinner: Spicy Feta Burger
Nighttime Supplement: Beachbody Performance Recharge

MENU 3

Eat these meals on rest days.

Breakfast: Eggs with Toast and Fruit
Morning Snack: Shakeology with Berries
Lunch: Turkey Tacos
Afternoon Snack: Hummus with Vegetables
Dinner: Chicken Breast with Sauteed Vegetables

 

LIIFT4 Meal Prep Recipes

Berry Walnut Shakeology

Portion Control Containers: 1 purple, 1 red, 1 blue
Ingredients:

• 1 scoop Shakeology
• 1 cup frozen berries
• 8 walnuts
• ¼ tsp. cinnamon
• 1 cup water
• 1 cup ice

Preparation:

1. Place all ingredients in a blender; blend until smooth.

White Bean and Kale Grain Bowl

Portion Control Containers: 1 green, 1 red, 2 yellow, 1 orange, 1 tsp.Ingredients:

• ¼ cup red onions
• ¼ cup mushrooms
• ½ cup kale
• 4 oz. cooked chicken breast
• ½ cup cooked brown rice
• ½ cup white beans (drained; rinsed)
• 2 Tbsp. vinaigrette
• 1 tsp. olive oil

Preparation (for two servings):

1. Cook ⅓ cup rice in a rice cooker, or use this method.
2. To bake chicken, preheat oven to 375° F.
3. Place 8 oz. chicken in ovenproof baking dish coated with nonstick spray.
4. Season with salt and pepper if desired. Bake for 15 to 20 minutes or until chicken is no longer pink in the middle and juices run clear.
5. Place 2 tsp. oil in a medium pan and sautée ½ cup onions and ½ cup mushrooms until onion is translucent and mushrooms turn brown, about 5 minutes. Season with sea salt and pepper if desired. (Mushrooms and onions shrink when they cook. For a heartier meal, add extra to the pan to yield ¼ cup when they are cooked.)
6. Chop 1 cup kale and rub it roughly between your palms to soften.
7. In two meal prep containers, arrange half of the vegetable mixture, ½ cup kale, ½ cup rice, ½ cup beans, and 4 oz. chicken. Serve with 2 Tbsp. vinaigrette.

Deli Lettuce Wraps

Portion Control Containers: 1 green, ½ purple, 1 red
Ingredients:

• 3 romaine (or Bibb) lettuce leaves
• ¼ cup sliced red bell peppers
• 1 small tangerine
• 4 oz. deli sliced roast beef (or turkey, or ham)

Preparation:

1. Top each lettuce leaf evenly with beef and peppers. Roll. Serve with a tangerine.

 

Zoodles with Ground Turkey and Marinara Sauce

Portion Control Containers: 1 green, ½ purple, 1 red, 1 tsp.
Ingredients:

• 1 cup spiralized zucchini
• ½ cup marinara sauce
• 4 oz. ground turkey
• 1 tsp. olive oil
• Italian seasoning (to taste)

Preparation (for two servings):
Be careful to avoid overcooking the zoodles. They’ll reheat nicely if just barely cooked when you meal prep.

1. Place 1 tsp. oil in a medium pan; add 2 cups zucchini and cook for 2 minutes. Divide evenly between two meal prep containers and set aside.
2. Place 1 tsp. oil in a medium pan; add 8 oz. ground turkey and cook until no longer pink, about 5 minutes.
3. Add Italian seasoning, salt, and pepper (if desired), and 1 cup marinara sauce; stir to combine. Pour half of turkey mixture over each serving of zoodles.

Sweet Potato Pie Shakeology

Portion Control Containers: 1 purple, 1 red, ½ yellow

Ingredients:

• 1 scoop Shakeology
• ½ large banana
• ¼ cup cooked sweet potato
• ¼ tsp. cinnamon
• ¼ tsp. ground ginger
• 1 cup water
• 1 cup ice

Preparation:

1. Peel and chop sweet potato. Place in a small saucepan and cover with water. Cook over medium heat until soft, about 15 minutes. Drain and set aside to cool.
2. To make smoothie, place ¼ cup sweet potato and all ingredients in blender; blend until smooth.

Tip: Have extra sweet potato? Mash it, freeze in an ice cube tray, then transfer to a plastic bag to make future meal preps even easier. Each well of an ice cube tray holds about 2 Tbsp.

Spinach Salad with Egg and Quinoa

Portion Control Containers: 2 green, 1 red, 1 yellow, 1 orange

Ingredients:

• 1 cup baby spinach
• ½ cup cucumber
• ½ cup cherry tomatoes
• 2 hard-boiled eggs
• ½ cup cooked quinoa
• 2 Tbsp. vinaigrette

Preparation:

1. Cook quinoa using this method.
2. Boil eggs in an egg cooker, or use this method.
3. In each meal prep container, place 1 cup baby spinach, ½ cup cucumber, ½ cup cherry tomatoes, 2 hard-boiled eggs, ½ cup cooked quinoa. Serve with 2 Tbsp. vinaigrette.

Nut Butter Rice Cake with Yogurt

Portion Control Containers: 1 red, ½ yellow, 2 tsp.

Ingredients:

• 1 whole grain rice cake
• 2 tsp. nut butter
• 3/4 cup Greek yogurt (plain 2%)
• ground cinnamon (to taste; optional)

Preparation:

1. Spread peanut butter on rice cake. Place yogurt in a bowl; top with cinnamon.

Spicy Feta Burger

Portion Control Containers: 1 green, 1 purple, 1 red, 1 blue

Ingredients:

• 4 oz ground beef
• ½ jalapeño (optional)
• 2 lettuce leaves
• ½ cup pico de gallo
• ¼ cup feta (or avocado)
• 1 small apple

Preparation (for two servings):

1. Shape 8 oz. ground beef into two patties; season with salt and pepper, if desired.
2. Heat medium pan over high heat; when hot, coat with nonstick spray. Place patties in pan and cook 4-5 minutes on each side, or until done to your liking. Remove from heat and set aside to cool.
3. Place two lettuce leaves in each meal prep container, top with one patty, jalapeño slices, and ¼ cup crumbled feta, ¼ cup pico de gallo, and one small apple.

Tip: You may add finely chopped jalapeno and feta to the ground beef before you shape the burger patty.

Eggs with Toast and Fruit

Portion Control Containers: 1 purple, 1 red, 1 yellow, 1 tsp.

Ingredients:

• 2 eggs
• 1 slice whole grain toast
• 1 tsp. nut butter
• 1 cup raspberries

Preparation:

1. Hard-boil eggs using this method or cook in your preferred style.
2. Make toast, spread with nut butter. Serve with raspberries.

Tip: Make hard-boiled eggs if you want to meal prep, However, since meal this is on a rest day, you can cook the eggs any style if you have time.

Shakeology with Berries

Portion Control Containers: 1 purple, 1 red

Ingredients:

• 1 scoop Shakeology
• 1 cup frozen mixed berries
• 1 cup water
• 1 cup ice

Preparation:

1. Place all ingredients in blender. Blend until smooth.

Tip: Add lemon or orange zest, vanilla extract, or spices like cinnamon, ginger, or nutmeg for extra flavor.

Turkey Tacos

Portion Control Containers: 1 green, 1 red, 1 yellow, 1 tsp.

Ingredients:

• 4 oz. ground turkey
• 1 tsp. oil
• salt-free Mexican seasoning blend
• 2 corn tortillas
• ½ cup pico de gallo
• ½ cup shredded lettuce

Preparation (for two servings):

1. Heat a pan over medium heat. Add 2 tsp. oil, 8 oz. ground turkey, and 2 tsp. Mexican seasoning. Cook, stirring frequently, until the turkey is no longer pink.
2. Divide evenly between two meal prep containers. Serve each portion with 2 corn tortillas topped with ½ cup shredded lettuce and ½ cup pico de gallo.

Tip: To avoid soggy tortillas, keep all ingredients separate until ready to eat. Heat the turkey, then divide evenly between two tortillas. Top each taco with lettuce and pico de gallo.

Hummus with Vegetables

Portion Control Containers: 1 green, 1 orange, 1 blue

Ingredients:

• ¼ cup hummus
• ½ cup carrot sticks
• ½ cup celery sticks
• 10 olives

Preparation:

1. Serve hummus with carrots, celery, and olives

Chicken Breast with Sautéed Vegetables

Portion Control Containers: 1 green, 1 red

Ingredients:

• 4 oz. cooked chicken breast
• ½ cup red bell peppers
• ½ cup zucchini

Preparation (for two servings):

1. Bake 8 oz. chicken according to the instructions above.
2. Coat a pan with nonstick spray and place over medium heat.
3. Add 1 cup chopped red bell peppers and 1 cup chopped zucchini. Cook, stirring frequently, until tender-crisp, about 5 minutes.
4. Divide evenly between two meal prep containers. Serve each with 4 oz. baked chicken .

Tip: To shred chicken as pictured, use two forks to pull it apart.

 

Grocery List for LIIFT4 Meal Plan A

Vegetables (Green Container)

• 1 bunch kale
• 2 cups baby spinach
• 1 medium red onion
• 8 oz. button mushrooms
• 3 medium zucchini
• 1 large (or two medium) heads romaine lettuce
• 2 small red bell peppers
• 1 small sweet potato
• 1 medium (or 2 Persian) cucumbers
• 1 cup cherry tomatoes
• 1 jalapeño (optional)
• 1 cup baby carrots (or 2 large carrots)
• 1 cup celery sticks (or 1 bunch celery)
• 16 oz. pico de gallo

Fruits (Purple Container)

• 1 large banana
• 2 small apples
• 2 small tangerines
• 2 cups fresh berries
• 2 cups frozen strawberries
• 2 cups frozen mixed berries
• 8 oz. marinara sauce

Proteins (Red Container)

• 1 lb. boneless, skinless chicken breast
• 1 lb. ground turkey
• 8 oz. extra lean ground beef
• 8 oz. deli sliced roast beef
• 8 eggs
• 12 oz. Greek yogurt (plain 2%)
• 6 servings Shakeology

Carbs (Yellow Container)

• 1 can white beans
• 1 cup cooked brown rice (or about ⅓ cup dry beans)
• 1 cup cooked quinoa (or about ⅓ cup dry beans)
• 2 whole grain rice cakes
• 2 slices bread (whole grain)
• 4 corn tortillas

Healthy Fats (Blue Container)

• ½ cup crumbled feta
• Prepared hummus
• 20 olives

Nuts, Seeds, and Dressings (Orange Container)

• 16 walnuts
• Vinaigrette dressing

Teaspoons

• Olive oil
• Nut butter

Free Foods

• Ground cinnamon
• Ground ginger
• Mexican seasoning blend

Beachbody Performance Supplements

• 4 servings Beachbody Performance Hydrate
• 4 servings Beachbody Performance Energize
• 4 servings Beachbody Performance Recover
• 4 servings Beachbody Performance Recharge

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