Meal Prep for LIIFT4 Meal Plan A

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 5 of the LIIFT4 Program & Nutrition Guide to figure out which calorie level plan to follow.)

This plan uses the color-coded 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 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.

Pro tip: Check out page 11 of the LIIFT4 Program & Nutrition Guide for more tips on how to get the most out of cheat day.

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 with you to the store and follow the simple instructions to make all of these tasty meals.

And 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 them 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

Meal Prep for LIIFT4 Meal Plan A - Menu 1

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

LIIFT4 Meal Prep Menu 2

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

LIIFT4 Meal Prep Menu 3

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

Meal Prep for LIIFT4 Meal Plan A - Berry Walnut Shakeology
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 Shakeology, berries, walnuts, cinnamon, water, and ice in blender; blend until smooth.

Meal Prep for LIIFT4 Meal Plan A - White Bean and Kale Grain Salad

White Bean and Kale Grain Bowl

Portion-Control Containers: 1 Green, 1 Red, 2 Yellow, 1 Orange, 1 tsp.

Ingredients:

  • 1 cup cooked brown rice
  • 8 oz. cooked chicken breast
  • Nonstick cooking spray
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 2 tsp. olive oil
  • ½ cup red onion
  • ½ cup mushroom
  • 1 cup kale
  • 1 cup white beans, drained, rinsed
  • 4 Tbsp. vinaigrette

Preparation (for two servings):

  1. Cook rice in rice cooker, or use this method.
  2. To bake chicken, preheat oven to 375° F.
  3. Place 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 oil in a medium pan and sautée onion and mushroom, until onion is translucent and mushroom turns brown, about 5 minutes. Season with salt and pepper (if desired). (Mushrooms and onions shrink when they cook. For a heartier meal, add extra to the pan to yield more when they are cooked.)
  6. Chop kale and rub it roughly between your palms to soften.
  7. In two meal-prep containers, evenly arrange vegetable mixture, kale, rice, beans, and chicken. Serve each with 2 Tbsp. vinaigrette.

Meal Prep for LIIFT4 Meal Plan A - Deli Lettuce Wraps

Deli Lettuce Wraps

Portion-Control Containers: 1 Green, ½ Purple, 1 Red

Ingredients:

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

Preparation:

  1. Top each lettuce leaf evenly with roast beef and bell pepper. Roll. Serve with a tangerine.

 

Meal Prep for LIIFT4 Meal Plan A - Zoodles with Turkey and Marinara Sauce

Zoodles with Ground Turkey and Marinara Sauce

Portion-Control Containers: 1 Green, ½ Purple, 1 Red, 1 tsp.

Ingredients:

  • 2 tsp. olive oil, divided use
  • 2 cups spiralized zucchini
  • 8 oz. ground turkey
  • Italian seasoning (to taste)
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 1 cup marinara sauce

Preparation (for two servings):

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

Tip: Be careful to avoid overcooking the zoodles if you meal prep. They’ll reheat nicely if just barely cooked when you meal prep.

LIIFT4 Meal Prep Sweet Potato Shakeology

Sweet Potato Pie Shakeology

Portion-Control Containers: 1 Purple, 1 Red, ½ Yellow

Ingredients:

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

Preparation:

  1. To cook sweet potato, 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 sweet potato, Shakeology, banana, cinnamon, ginger, water, and ice in blender; blend until smooth.

Pro 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.

LIIFT4 Meal Prep Spinach with Egg Salad

Spinach Salad with Egg and Quinoa

Portion-Control Containers: 2 Green, 1 Red, 1 Yellow, 1 Orange

Ingredients:

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

Preparation (for two servings):

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

LIIFT4 Meal Prep Yogurt and Rice Cake with Nut Butter

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
  • ¾ cup Greek yogurt (plain, 2%)
  • Ground cinnamon (to taste; optional)

Preparation:

  1. Spread nut butter on rice cake.
  2. Place yogurt in small bowl; top with cinnamon (if desired).

LIIFT4 Meal Prep Spicy Feta Burger

Spicy Feta Burger

Portion-Control Containers: 1 Green, 1 Purple, 1 Red, 1 Blue

Ingredients:

  • 8 oz. ground beef
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • Nonstick cooking spray
  • 4 lettuce leaves
  • 1 jalapeño, sliced (optional)
  • ½ cup pico de gallo
  • ½ cup feta (or avocado)
  • 2 small apples, sliced

Preparation (for two servings):

  1. Shape 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 to 5 minutes on each side, or until done to your liking. Remove from heat and set aside to cool.
  3. In each meal-prep container, place two lettuce leaves, and top with one patty, jalapeño slices (if desired), ¼ cup pico de gallo, and ¼ cup feta. Serve each evenly with sliced apple.

Tip: You may add finely chopped jalapeño and feta to ground beef before you shape burger patties.

LIIFT4 Meal Prep Toast with Eggs

Eggs with Toast and Fruit

Portion-Control Containers: 1 Purple, 1 Red, 1 Yellow, 1 tsp.

Ingredients:

  • 2 hard-boiled 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. Spread toast with nut butter.
  3. Serve eggs and toast with raspberries.

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

LIIFT4 Meal Prep Shakelogy with Berries

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 Shakeology, berries, water, and ice in blender. Blend until smooth.

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

LIIFT4 Meal Prep Turkey Tacos

Turkey Tacos

Portion-Control Containers: 1 Green, 1 Red, 1 Yellow, 1 tsp.

Ingredients:

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

Preparation (for two servings):

  1. Heat a pan over medium heat. Add oil, ground turkey, and Mexican seasoning. Cook, stirring frequently, until 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.

LIIFT4 Meal Prep Hummus with Vegetables

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.

LIIFT4 Meal Prep Chicken with Vegetables

Chicken Breast with Sautéed Vegetables

Portion-Control Containers: 1 Green, 1 Red

Ingredients:

  • 8 oz. cooked chicken breast
  • Nonstick cooking spray
  • 1 cup chopped red bell pepper
  • 1 cup chopped zucchini

Preparation (for two servings):

  1. Bake chicken according to these instructions.
  2. Coat a pan with nonstick spray and place over medium heat.
  3. Add bell pepper and zucchini. Cook, stirring frequently, until tender-crisp, about 5 minutes.
  4. Divide bell pepper and zucchini evenly between two meal-prep containers. Top 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) head romaine lettuce
  • 2 small red bell peppers
  • 1 small sweet potato
  • 1 medium (or 2 Persian) cucumber
  • 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 whole-grain bread
  • 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

Pantry

  • Sea salt (or Himalayan salt)
  • Ground black pepper

Beachbody Performance Supplements