LIIFT4 Meal Plan & Meal Ideas

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Beachbody on is fire lately with releasing new programs.  I’m excited to get started with their latest fitness program LIIFT4.  A new program means a new eating plan.  I’m sharing how I’m tackling the LIIFT4 Meal plan and providing you with FREE meal plan templates for each meal plan you can access in my resource library.


What is LIIFT4

LIIFT4  is Beachbody’s latest fitness program from trainer Joel Freeman.  The program combines weight lifting and high-intensity interval training (HIIT).   The 32 unique workouts are only 4 days a week and about 40 minutes each.  I’m definitely looking forward to shorter workouts and more rest days.

LIIFT4 is only available through Beachbody On Demand. You can learn about and read my full review of Beachbody on Demand here.   I’ve really enjoyed having access to a variety of workouts.  They’ve also started offering a number of on demand only workouts like Shaun T’s Shaun Week and 80 Day Obsession.

LIIFT4 Meal Plan

According to the program materials LIIFT4 takes a common sense approach to eating.  There’s no complicated calculations.  Simply find your nutrition plan based on your weight.  I’m in the 168 lbs. or less Plan A nutrition plan. Each plan is approximately 30% protein, 40% carbs, and 30% fat.

Here’s the twist, if you’re more interested in building muscle than losing weight then you should bump up two eating plans.  So I would move from Plan A to Plan C.  I’m really just looking to tone and tighten so I’ll be sticking with Plan A.  For those looking to really build muscle the program materials show you how to incorporate Creatine into your nutrition plan.

Food List

The LIIFT4 meal plan uses the Beachbody Portion Control Containers.  It’s the same color coded system as 21DayFix and 80DayObsession.   Added bonus-You get one cheat day a week!

At first glance this meal program looks like it should be so easy.  It’s broken down into color coded portion control containers: red= protein, green=veggies, yellow=carbs, purple=fruit, blue=healthy fats, orange=seeds & dressings, tsp=oils & nut butters.  The food lists are even arranged with the better for you foods at the top of the list. Simple right?

Only, my brain doesn’t work like that for some reason.  I like to meal plan by recipes.  Picking out single elements for each category makes my brain hurt and makes the menu very unappealing.  I know, strange.  It’s much more exciting to think about eating turkey taco lettuce wraps than it is to think about eating ground turkey, lettuce, bell pepper, onion, olive oil.

LIIFT 4 Meal Plan Templates

First, you’ll need to use the program materials to figure out which Nutrition Plan you fall under.  I am LIIFT4 nutrition plan A.

To structure my LIIFT4 meal plan I spaced out the different containers throughout the day.  First, I started with breakfast which is usually Shakeology with half a banana (red, purple). You could also use a teaspoon and add peanut butter to your smoothie.  Then for lunch and dinner I usually do red, yellow, green & a tsp (protein, carb, veggie, oil).  Lastly, I filled in snacks for the day with the remaining containers.

To make meal planning easier, I usually pick a couple of snacks for the week and alternate them.  Then you only have to think of 2 morning snacks and 2 afternoon snacks for the week.  I also have leftovers for lunch everyday so I just take whatever the dinner meal is and copy it to the lunch spot as well.

Use the LIIFT4 Meal Plan Template I created for your meal plan to fill in your meals.  You can access the Meal Plan Templates in my free resource library. Get the password for the free library by subscribing at the bottom of this post.

LIIFT4 Meal Plan Template- Subscribe to Download

LIIFT4 Meal Plan Templates for each eating plan

LIIFT4 Meal Ideas

Now that you’ve got your template it’s time to fill in what you’re actually going to eat for each meal.  To make it easy to fill in meals I’ve put together recipe ideas for different container combinations.  Then each week you can just pop in a recipe for each meal slot. The prep work I’ve done for you will make meal planning quick & easy.  To make it even easier Subscribe to my Weekly Newsletter and get Weekly Menus delivered right to your inbox.

Meal ideas for different container combinations can be found in my free resource library. Get the password for the free library by subscribing at the bottom of this post.

LIIFT4 meal plan purple, red, tsp
Purple, Red, tsp
LIIFT4 meal plan red, yellow, green, tsp
Red, Yellow, Green, tsp
LIIFT4 meal plan red, yellow, green, orange, tsp
Red, Yellow, Green, Orange, tsp
LIIFT4 meal plan purple, blue
Purple, Blue
LIIFT4 meal plan green, purple, blue
Green, Purple, Blue
LIIFT4 meal plan green, blue
Green, Blue









Many of the recipes I’ve included are from the Fixate cookbook.  You can access the Fixate cookbook and recipes through Beachbody On Demand.  You can also purchase a hard copy of the Fixate cookbook through Beachbody or on Amazon. I’ve also included recipes from Beachbody programs like T25and Body Beast.

What's Working Here- 80 Day Obsession Meal Idea CardsThe color combo meal cards in my shop are super helpful for portion control meal planning. 

Shakeology & Supplements

The LIIFT4 Nutrition Plan includes Shakeology and Beachbody Performance Supplements.  The plan materials suggest having your Shakeology for breakfast, which is what we usually do. The Beachbody Performance supplements should only be taken on workout days.

Beachbody Performance

I’ve been a Shakeology fan for years (see why I love Shakeology here).  I’ve also consistently used the Beachbody Recover formula.  I really like the orange flavor.  For 80 Day Obsession I tried Energize, Hydrate and Recharge.  To be honest they weren’t really for me.  For LIIFT4 I’ll be sticking with Shakeology & Recover.

And that’s it!  The LIIFT4 meal plan made simple. If you’ve got LIIFT4 meal plan ideas please share them! I’d love to feature them in my Weekly Menu and add them to my meal options.

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