Escalera De Mich

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Climb Michi's Ladder
Print More Fitness and Nutrition Tools Carb:
C

Shop at Teambeachbody.com | Fat:
F

| Protein:

P

Tier 1: The Pious Tier
Apples, with skin
C P C

Egg whites Endive
C

P

Peppers Pineapple
P F

C C

Artichokes (no sauce) Amaranth Arugula
C C P C

Fish (broiled,steamed, grilled) Flaxseed
F C

Plums Prunes Quinoa

C C P C C P C C

Asparagus Barley Beans Beets
C P C

Garlic (fresh) Grapefruit
C

Radishes

C

F

Grapes

C F

Raspberries

Hempseed
C

Refried beans (nonfat) Rice (whole-grain)
C

Blueberries Bok choy
C

Herbs Kale
C P F C C

Salsa (natural, no sugar or oil) Spelt
P C C C P

C

Boysenberries Bran
C P CKetchup (homemade, no sugar) Kiwifruit Lentils
P P C C P C F C

Shakeology Spinach
C P C

Broccoli

Broccoli sprouts Brussels sprouts Cabbage Carrots
C C C

Lettuce (romaine, green or red leaf) Melon honeydew Milk (nonfat) Mushrooms Mustard Natto
P C F C C P C C C

Squash

Strawberries String beans

C P C C

Sweet potatoes

Cauliflower Celery Chard
C P

Tea (green orblack, no sugar) Tomato sauce (no sugar) Tomatoes Vinegar
C C

C P C

Nectarines Onions Papayas
C P C P C C C

Chickpeas Cherries
C

Water Yams
C P C

Citrus fruits

Peaches Pears Peas
C P

Collard greens

Yogurt (nonfat, no sugar)
C

Cottage cheese (nonfat) Cucumbers
C

Zucchini

C

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Carb:

C

| Fat:

F

| Protein:

P

Tier 2: The Happy Tier
Apples, skinless Applesauce (raw) Avocados
F C C C

Eggs, whole Eggplant
C

P

F

Olives

F P F

Pork tenderloin
P F P F

Feta cheese (low-fat)

Plantains Raisins
C

C

Bagels (whole-grain) Bananas
C

Fowl (skinless, white meat only) Figs
C P F

Ricotta cheese(nonfat)
C

P

Bread (whole-grain)

F

C

Granola (raw, no sugar) Hummus
P F C

Rye Crisp Seitan Squid Stevia
P P

C F F C

Broths (veggie, chicken, etc., low sodium) F C Buffalo, super lean (under 10% fat)
F P

Juice (fresh-squeezed w/ pulp, no sugar) C Mangoes
C

Cereal (whole-grain) Cheese (nonfat)
P

P

F

C

Sunflower seeds
P C F

P

F

Meat, wild gameMilk (1%)
P F

Tahini

P P F

F F C C P C P F C F C C

Coffee (black or cappuccino w/ nonfat milk) C Coconut Corn
F F C P F C P P F

Tempeh
P F C

Muesli (raw, no sugar) Nuts (raw)
P F

Tofu

P

Vegetable juice
P F

Nut butters (raw, no additives) Oatmeal Olive oil
P F C

Veggie burger Yacon syrup

Couscous

Cottage cheese (low-fat) Cream cheese (nonfat) Dates
CYogurt (low-fat, no sugar)

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http://teambeachbody.com/article-detail/-/popup/POPUP-PRINT-MICHI...

Carb:

C

| Fat:

F

| Protein:

P

Tier 3: The Swiss Tier
Applesauce (big brand) Agave nectar Almond milk
P C F C C

French fries (baked) Fruit (dried)
C

F

C

Potatoes (baked or boiled) Refried beans (low-fat)
C P

C F CGranola (no sugar added) Honey
C

Rice cakes Rice milk
C C

C

Beef, ground, super lean (under 10% fat) P F Beef (lean cuts)
P F

Jam or marmalade (no sugar added)

Rice (white) Sauerkraut Shellfish
P P P P

C C

Ketchup (store bought, no sugar added) Broths (veggie, chicken, etc.) Butter (unsalted) Canola oil
F F C C

Lamb (lean)

P

F

Shrimp Lettuce (iceberg)
CSoy milk Cheese (hard) Cheese (low-fat)
P F

F F

C C

Maple syrup (natural, no sugar added)
C

Soy nuts
P F C P C

Chicken taco (baked)

Milk (2%)
P F C

Sugar alcohols (Truvia, & anything ending in –tol) C Sushi
P F C F C

Chili (no lard or sugar added) Crackers (whole-grain) Cream cheese (low-fat)
F P C

Muesli (big brand)
P F

Molasses

C

Tortillas (whole...