Insanity Workout Nutrition Guide: Part 2 Review

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So, we’ve covered the basics of the Insanity Workout Nutrition guide in my Part 1 Review, now let’s take a look at the good stuff: the recipes! There are 50 total recipes available within the nutrition guide. I thought that I would share 2 from each section, for a total of 10 recipes.


1-1/2 scoops protein powder
1/2 cup fresh or frozen berries (your choice)
1 cup skim, almond, rice, or soy milk and ice

Combine in blender until smooth.

Nutrition Breakdown: 306 calories, 36 grams protein, 36 grams carbohydrate, 3 grams fat, 3.5 grams fiber


2 whole eggs
2 egg whites
Mushrooms and/or onions to taste
1 slice whole-grain wheat toast
1 tbsp. all-fruit preserves

In a non-stick skillet coated with cooking spray, make an egg omelet with 2 whole eggs plus 2 egg whites, sauteed mushrooms and/or onions, and serve with 1 slice of whole-grain wheat toast topped with 1 tbsp. of all-fruit preserves.

Nutrition Breakdown: 301 calories, 24 grams protein, 25 grams carbohydrate, 11 grams fat, 3 grams fiber

1 whole egg
2 egg whites
1 scoop whey protein powder
1/4 cup instant oatmeal

Combine ingredients with a few spoonfuls of water. Mix batter well, and then cook one large pancake on a non-stick skillet coated with cooking spray.

Nutrition Breakdown: 313 calories, 31 grams protein, 27 grams carbohydrate, 8 grams fat, 5 grams fiber


2 slices whole wheat bread
3 slices turkey bacon
Sliced tomato, to taste
Lettuce, to taste
1 fresh pear

Make a sandwich of first 4 ingredients. Serve with a fresh pear.

Nutrition Breakdown: 293 calories, 13 grams protein, 46 grams carbohydrate, 9 grams fat, 8 grams fiber


1 cup of canned black bean soup
1 slice whole grain bread
2 oz. deli-style turkey breast, sliced
2 very thin slices of avocado
Dijon mustard

Make a sandwich with last 4 ingredients. Serve with cup of soup.

Nutrition Breakdown: 299 calories, 20 grams protein, 41 grams carbohydrate, 6 grams fat, 12 grams fiber


3 oz. salmon
2 cups mixed salad greens
1 cup green beans, steamed
1 small red potato, boiled
5 black olives
Fresh lemon, salt, pepper, to taste

Grill, poach, bake, or broil salmon. Pile 2 cups of mixed salad greens onto a large dinner plate, top the greens with beans, potato, olives, and the cooked salmon. Season with fresh lemon, salt, and pepper.

Nutrition Breakdown: 301 calories, 28 grams protein, 30 grams carbohydrate, 8.5 grams fat, 7.5 grams fiber


1 slice whole-grain bread
1 tbsp. all-natural peanut butter or almond butter
1 tbsp. all-fruit preserves or 1/4 sliced banana
1/2 cup cottage cheese, 1%

Make half of a nut butter and jelly sandwich. Serve with cottage cheese.

Nutrition Breakdown: 289 calories, 22 grams protein, 29 grams carbohydrate, 11 grams fat, 4 grams fiber


1 cup turkey or veggie chili (homemade or store-bought)
Mixed greens
2 egg whites, hard-boiled
Red wine vinegar
1 tsp. olive oil

Serve chili with a mixed green salad topped with 2 hard boiled egg whites and dressed with oil and vinegar

Nutrition Breakdown: 310 calories, 23 grams protein, 30 carbohydrate, 10 grams fat, 7 grams fiber


3 to 4 oz. flank steak, filet mignon, or sirloin
Olive oil
Sea salt and pepper to taste
1 small baked potato
Dijon mustard
1 cup steamed broccoli
Lemon juice to taste

Brush steak with olive oil and sprinkle with sea salt and freshly ground pepper. Grill or broil steak on both sides for 5-7 minutes, or until degree of doneness is achieved. Serve steak with a small baked potato topped with country Dijon mustard and steamed broccoli topped with fresh lemon juice.

Nutrition Breakdown: 304 calories, 30 grams protein, 33 grams carbohydrate, 6 grams fat, 7.5 grams fiber


4 oz. boneless, skinless, chicken breast cut into 1 inch cubes
1 cup broccoli florets
1/2 cup sliced mushrooms
1/2 cup snow peas
2 tsp. reduced-sodium soy sauce
2 tbsp. chicken broth
1 tsp. sesame oil
1/3 cup brown rice, cooked

In a large skillet coated with cooking spray, cook chicken breast pieces over medium heat until cooked through, about 7 to 10 minutes. Remove chicken from pan and cook broccoli, mushrooms, and snow peas in the same pan. Cook until vegetable begin to soften, about 6 to 8 minutes. Add the chicken back to the pan, with the vegetables, and season with soy sauce, chicken broth, and sesame oil. Serve over brown rice.

Nutrition Breakdown: 301 calories, 31 grams protein, 27 grams carbohydrate, 9 grams fat, 6.5 grams fiber.

There it is. 10 recipes for you to feast your eyes on. :) I have personally had the protein pancake and the chicken stir-fry. Very tasty. I hope that you found this review helpful, and know that eating healthy can taste good, too!

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  1. Iesha

    Thank you so very much for these recipes. I am making preparations now for me to start the Insanity Challenge this Sunday and these recipes are exactly what I need to get me started!

  2. Robert Harden

    Lesha, you are very welcome. Good luck, and come back again!

  3. Teresa B

    I am impatiently waiting for my insanity workout to be delivered. I was curious about the nutrition portion, since I have a Dairy/Whey allergy. Thank you for posting some of these recipes, nice to know it won’t be a huge change in my current food plan. Gonna have to try that pancake, though. do you think it would work okay with Soy or Rice protein?

  4. Robert Harden

    Hi Teresa, I think you will be fine with the soy or rice protein. Tell me if it doesn’t work, as I’ve never tried it, just can’t think of a reason it wouldn’t. :) Come back and keep us posted on your progress.

  5. Teresa Back

    Yep, the pancake was just fine with the soy protein. I added just a hint of vanilla though. Hope this is helpful for others that have the same allergy. Got my workout program in the mail today. My husband and I are going to do this together (We did P90X together last year) I can already tell, it’s gonna be fun!!! time to ‘bring it’

  6. Robert Harden

    Thanks for the follow-up on the protein Teresa!

  7. Lulu

    I’m currently on day 6 of my insanity workout and the recipes given for this workout is quite nice. There are a lot of tasty ideas. Believe it or not I’ve already lost inches. Yes I feel like I’m going to pass out while doing the exercises but because the workouts are short I manage.. Plus seeing some of the individuals on the workout DVD damn near pass out helps!!

  8. Robert Harden

    Keep up the hard work! Let us know more about your results as you go through the program. Good luck!

  9. Amie Cordsiemon

    Are any of the recipes for on the go- stuff that doesn’t have to be cooked- stuff I can bring to work- fruit/energy bars/etc

  10. Robert Harden

    Amie, All of the meals looked fairly easy to me. I have a couple favorites for on the go, Shakeology is snack of mine as well as the P90X Bars. Both super nutritious, and good for you. Easy to take with you too. :)

  11. Kayla

    what if we don’t like vegies? I can’t eat lettuce…I end up throwing up after wards. Literaly…

  12. diana garcia

    going to start my first workout of insanity very excited for my body to change got to give it my all . wish me luck!

  13. Robert Harden

    Good luck Diana! Come back and let me know how you’re doing!

  14. Stevie G

    I’m a coeliac so i can’t eat wheat because it makes me seriously ill, i also struggle with milk so for a large part of my life these are foods that i have no option but avoiding, is there an alternative diet plan without the shakes, bread and cheese?

  15. Robert Harden

    Stevie, You will obviously just need to make some adjustments. Instead of dairy or milk, consider almond milk, its non-diary. Leave out the bread and sub in another quality complex carb instead, brown rice, sweet potato, etc. Skip the cheese all together. You can still have a solid nutrition program,just make some good substitutes. Good luck!

  16. Stevie G

    Thank you for that, i do have Rice milk, wasn’t sure if it was a calorific equivalent, so i will carry on with that, again i suppose there are meals that don’t have wheat in so i may just limit myself to those.

    I’m also having rice cakes rather than slices of bread, but i obviously need more than one for the calory equivalent of a slice of bread.

    Again though, thank you for your reply

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