Insanity Meal Plan & Diet 2022

Insanity is one of Beachbody’s most popular at-home fitness programs. The Insanity workout program is renowned for its physically demanding workouts and the astounding results it can offer in as little as 60 days. As a result, the workouts alone do not deliver the spectacular results you see in Insanity before and after pictures. Whatever fitness program you choose to use, most of the results you will achieve will come from your diet, with only about 20 to 25% coming from exercise. Thus, it is important to choose a program with a balanced nutritional plan that fuels the body for demanding workouts and also produces a calorie deficit to aid in weight loss. This is what the Insanity Elite Nutrition Plan is all about.

Insanity Elite Nutrition Plan Introduction

Insanity Workout Programs are very demanding on the body and require proper nutrition and fuel. In order to help those who take on the Insanity challenge, the Insanity creators have included the Elite Nutrition Plan as an important part of the Insanity workout plan. The Elite Nutritional plan is a 60-day program that teaches you how to eat a balanced diet, while feeding your body what it needs in order to survive. The body’s primary source of fuel is food, and without the proper food intake, completing all of the Insanity workouts for the 60 day program duration is impossible. Shaun T, Insanity’s fitness trainer and creator, hopes that you use Insanity’s Elite Nutrition plan as an example of how a balanced diet should look and an overall healthier lifestyle after completing the Insanity Program.

A major element of the Elite Nutrition Plan is that it is not a diet at all. It teaches you how to eat healthy during your time with Insanity and afterwards. All food groups are included, including carbohydrates, vegetables, whole grains, fruits, and healthy fats. The Elite Nutrition plan emphasizes eating five meals a day. All meals should be around the same number of calories and spread out over the course of the day. The plan consists of approximately 40% protein, 40% carbohydrates, and 20% healthy fat. Although many people suggest limiting carbs lately, the Insanity Elite nutrition plan does not recommend this because carbs are key to fueling the body for demanding workouts. Elite Nutrition, however, includes mostly low glycemic foods to minimize blood sugar spikes. White bread, rice, baked goods, and candy raise and lower blood sugar rapidly, causing fatigue and hunger. The Elite Nutrition plan, which uses a low glycemic diet, helps keep that body stable by preventing those peaks and valleys. Additionally to eliminating most processed and high glycemic carbs, the Insanity nutrition plan also eliminates alcohol and sugar substitutes.. Adding these back in with moderation can be done after the 60 day Insanity workouts are completed.

Getting Started with the Plan

Because each individual has different caloric requirements, the Elite Nutrition plan does not specify exact daily calorie consumption. The plan includes approximately 1,500 calories daily and allows for “Food Blocks” if you need more calories. Each “Food Block” can add 100 to 200 calories, progressively increasing caloric intake. Depending on the individual, caloric intake should range between 1,500 and 2,500 calories per day.

Month 1

When you begin the Elite Nutrition plan, you will have to select five meals to eat every day. There should be breakfast, a mid-morning snack, lunch, an afternoon snack, and dinner. The Elite Nutrition plan guide provides five meal lists, each with ten meals. The calories in each meal range from 300 to 400. Each day, you must choose one meal from each of the five lists. Insanity workouts require a lot of energy, so skipping meals can lead to metabolic problems. Here are some examples of the meals included in the Elite Nutrition plan. You will find the recipes for all of the meals listed below, as well as for the rest of the meals available on the nutrition plan guide that comes with the Insanity program.

Sample Breakfast
Fruit and cottage cheese
Bagel and lox
Berry protein smoothie
Egg white and fruit plate

Sample Mid-Morning Snack
Protein omelet
Vanilla berry protein shake
Yogurt bowl
Turkey BLT

Sample Lunch
Grilled chicken salad
Sushi
Shakeology
Roast Beef Sandwich

Sample Afternoon Snack
Sashimi
Insanity special sandwich with nut butter and jelly
Tuna salad in a tomato
Turkey chili

Sample Dinner
Baked cod with steamed carrots and cauliflower
Chicken meatballs
Steak and broccoli
Grilled salmon with asparagus

Month 2

You may burn more calories and your workouts will become more challenging as you enter the second month of the plan and halfway through your Insanity 60 day journey. To compensate for this, you may or may not increase your caloric intake so that your body is properly fueled. You can choose to add one to three complex carbohydrate snacks per day to meet your increased fuel needs. You can choose from a list of snacks included in the Elite Nutritional Plan. You can add calories and snacks as you wish. If you feel that you have plenty of energy to continue with the program at your current calorie intake, you can maintain the same calorie intake as you did during month one.

Examples of Complex Carbohydrate Snacks
1 small baked potato with skin
½ cup brown rice, measure after being cooked
1 small orange or banana
1 whole wheat English muffin
½ cup canned beans

Program Assessment

After starting the Insanity workout program and implementing the Elite Nutrition plan, you will need to assess your calorie intake and measurements each week. When using a scale, it is tempting to use numbers that do not take into account muscle versus fat tissue. Measuring your progress will be a much better indicator of your success. Change your caloric intake on the Elite Nutrition plan accordingly if you are not seeing results and recheck after one to two weeks. As you complete the Insanity program, you can tailor the Elite Nutrition plan to suit your lifestyle. Even though alcohol, sugar substitutes, and junk food are not allowed on the plan, you are still allowed to consume some of these items in moderation. By excluding baked goods and candy completely, you may binge on them in the future, so adding them in small amounts is acceptable.

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