5 Day Fast Track Nutrition Guide For T25

I put Together a list of photos and typed out the contents for those of you who lost their actual 5 day t-25 Focus Guide.  It’s a long print out but it will get you by. Please share the page if you don’t mind as I did put a lot of work into this. You will see t25 results when you start out the plan with this meal and follow the workouts. Stay consistent at both and you won’t regret it.

Below is the Online t25 5 Day Fast Track Nutrition Guide

Day 1AMLUNCHDINNER
5 day fastrack alpha cardioRASPBERRY PROTEIN SMOOTHIE (makes 1 serving)1 cup nonfat milk1/2 cup fresh or frozen raspberries 1 scoop Shakeology, any flavor 1 Tbsp. flaxseeds 1 cup ice Place milk, raspberries, Shakeology, flaxseeds, and ice in blender:cover. Blend until smooth.Nutritional Information (per serving) Calories, 301/Total Fat: 5g/ Saturated Fat: 1g / Cholesterol 15 mg / Sodium 201mg / Carbohydrate:39g/ Fiber: 9g / Sugar: 25g / Protien 27gCHICKEN AND SPINACH SALAD (makes 1 serving)2 cups fresh baby spinach1/2 medium cucumber, sliced1.2 cup sliced mushrooms1 medium carrot, shredded1 1/2 tsp extra -virgin olive oil1 Tbsp. red wine vinegar4 oz. cooked chicken breast, boneless, skinless, sliced

  • Place Spinach, cucumber, mushrooms, and carrot in large serving bowl
  • Drizzle with oil and vinegar; toss gently to blend.
  • Top with chicken.

Nutritional Information (per serving): Calories: 302 / Total Fat: 11g / Saturated Fat: 2g / Cholesterol: 96 mg / Sodium: 177 mg / Carbohydrate: 10g / Fiber: 4g / Sugar: 5g / Protein: 39g

GRILLED FISH TACOS WITH CABBAGE CITRUS SLAW(makes 1 serving)6 oz. raw cod (or flounder or fluke), washed. 1/2 tsp. sea salt3 (4-inch) corn tortillas3/4 cup shredded raw cabbage6 fresh cilantro sprigs2 Tbsp. fresh lime juice1 dash cayenne pepper  ( to taste; optional) 1/4 medium avocado, cut into 6 slices

  • Preheat grill or broiler to high
  • Grill or broil fish for 3 to 5 minutes on each side, or until it flakes easily when tested with a fork. Set aside.
  • Wrap tortillas in a damp paper towel and microwave for 30 seconds.
  • Place tortilla’s in a damp paper towel and microwave for 30 seconds.
  • Place tortillas on a serving plate. Top each tortilla with one-third fish, cabbage and cilantro.
  • Season with lime juice and cayenne (if desired).
  • Top each tortilla with two avocado slices; fold and serve.

Nutritional Information (per serving): Calories: 294 / Total Fat: 11g / Saturated Fat: 2g / Cholesterol: 77 mg / Sodium: 1,105 mg / Carbohydrate: 26g / Fiber: 8g / Sugar: 3g / Protein: 23g

5 Day Fast Track Food Day 1AM SNACK SWEET CITRUS YOGURT1/2 cup nonfat plain yogurt combined with 2 tsp. raw honey and 1 tsp. finely grated grapefruit peel.Nutritional Information (per serving): Calories: 96 / Total Fat: 0g/Saturated Fat: 0g / Cholesterol: 0mg / Sodium: 8mg / Carbohydrate: 20g/Fiber: 0g / Sugar: 19g / Protein: 6gPM SNACK TURKEY, GOAT CHEESE, AND AVOCADO ROLLS2 slices (1 oz.) low-sodium, nitrate-free, lean turkey breast, spread with 1 Tbsp. (1/2 oz) soft goat cheese, topped with 1/2 tsp. chopped raw walnuts and two thin slices of avocado, and rolled upNutritional Information (per serving): Calories: 103 / Total Fat: 7g / Saturated Fat: 3g / Cholesterol: 19 mg / Sodium: 174 mg / Carbohydrate: 2g / Fiber: 1g / Sugar: 1g / Protein: 8g
Day 2AMLUNCHDINNER
5 Day Fast Track Alpha speed 1.0SILKY ALMOND SMOOTHIE(makes one serving)1/2 cup nonfat milk1/4 cup unsweetened almond milk1/4 cup water1 scoop Shakeology, any flavor1 Tbsp, all natural almond butter1 cup ice

  • Place milk, almond milk, water, Shakeology, almond butter, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving): Calories: 298 / Total Fat: 11g / Saturated Fat: 1g / Cholesterol: 17 mg / Sodium: 205 mg / Carbohydrate: 27g / Fiber: 5g / Sugar: 16g / Protein: 26g

AVOCADO VEGGIE BURGER (makes 1 serving)1 veggie burger patty1 whole-grain hamburger bun1/8 medium ripe avocado, mashed1 Tbsp. prepared salsa1/4 medium apple sliced

  • Preheat grill or broiler to high
  • Grill or Broil patty for 3 to 4 minutes on each side or to desired doneness
  • Place patty on bottom half of bun; top with avocado, salsa, and top with half of bun
  • Serve with apple on side

Nutritional Information (per serving): Calories: 301 / Total Fat: 11g / Saturated Fat: 2g / Cholesterol: 4 mg / Sodium: 694 mg / Carbohydrate: 37g / Fiber: 8g / Sugar: 8g / Protein: 16g

CHICKEN IN FOIL(makes 1 serving)1 (4 oz.) raw chicken breast, boneless, skinlessSea Salt and ground black pepper (to taste optional)1 medium new potato, sliced1/4 medium red bell pepper, chopped1/4 medium onion, chopped1 fresh thyme sprig

  • Preheat oven to 375
  • Season chicken with salt and pepper if desired. Set aside.
  • Place potato slices on a piece of aluminum foil.
  • Top with chicken, bell pepper, onion, and thyme;
  • Fold foil over and seal edges securely to form a pouch.
  • Place pouch on baking sheet. Bake for 15 to 18 minutes, or until chicken is cooked through and no longer pink in the middle.

Nutritional Information (per serving): Calories: 299 / Total Fat: 3g / Saturated Fat: 1g / Cholesterol: 73 mg / Sodium: 172 mg / Carbohydrate: 38g / Fiber: 5g / Sugar: 5g / Protein: 29g

Five Day Fast Track Day 2AM SNACKGRAPES1 cup red or green grapesNutritional Information (per serving): Calories: 106/ Total Fat: 0g / Saturated Fat: 0g / Cholesterol: 0 mg / Sodium: 3 mg / Carbohydrate: 28g / Fiber: 1g / Sugar: 24g / Protein: 1gPM SNACKHIGH PROTEIN HARD BOILED EGG SNACK1 large hard-boiled egg, cut in half, drizzled with 1/2 tsp. extra-virgin olive oil, and sprinkled with 1 dash ground black pepper.Nutritional Information (per serving): Calories: 98 / Total Fat: 8g / Saturated Fat: 2g / Cholesterol: 187mg / Sodium: 62 mg / Carbohydrate: 1g / Fiber: 0g / Sugar: 1g / Protein: 6g
Day 3AMLUNCHDINNER
5 Day Fast Track Alpha Total BodyYOGO BERRY BLAST SHAKEOLOGYNutritional Information (per serving): Calories: 293/ Total Fat: 1g / Saturated Fat: 0g / Cholesterol: 13mg / Sodium: 177 mg / Carbohydrate: 51g / Fiber: 8g / Sugar: 35g / Protein: 22gTHE PERFECT FOOD IMPROVEDNutritional Information (per serving): Calories: 300 / Total Fat: 26g / Saturated Fat: 5g / Cholesterol: 373mg / Sodium: 567 mg / Carbohydrate: 2g / Fiber: 1g / Sugar: 2g / Protein: 13gLEMON – DILL HALIBUTNutritional Information (per serving): Calories: 304/ Total Fat: 9g / Saturated Fat: 1g / Cholesterol: 83mg / Sodium: 658 mg / Carbohydrate: 18g / Fiber: 1g / Sugar: 0g / Protein: 35g
ShakeologyAM SNACKTROPICAL QUINOA SNACKNutritional Information (per serving): Calories: 99 / Total Fat: 2g / Saturated Fat: 1g / Cholesterol: 0 mg / Sodium: 9 mg / Carbohydrate: 18g / Fiber: 3g / Sugar: 3g / Protein: 3gPM SNACKCHICKEN AND SWISS CHEESE CRACKERSNutritional Information (per serving): Calories: 98 / Total Fat: 5g / Saturated Fat: 3g / Cholesterol: 25mg / Sodium: 134 mg / Carbohydrate: 4g / Fiber: 0g / Sugar: 1g / Protein: 9g
Day 4AMLUNCHDINNER
T25 Day 4 Alpha AB IntervalsMORNING DELIGHT SMOOTHIENutritional Information (per serving): Calories: 307/ Total Fat: 2g / Saturated Fat: 0g / Cholesterol: 10mg / Sodium: 79 mg / Carbohydrate: 55g / Fiber: 6g / Sugar: 36g / Protein: 17gSIRLOIN-TOPPED ARUGULA SALADNutritional Information (per serving): Calories: 299 / Total Fat: 13g / Saturated Fat: 3g / Cholesterol: 69mg / Sodium: 562 mg / Carbohydrate: 17g / Fiber: 7g / Sugar: 6g / Protein: 30gROASTED TOFU WITH VEGGIESNutritional Information (per serving): Calories: 298 / Total Fat: 10g / Saturated Fat: 1g / Cholesterol: 0mg / Sodium: 173 mg / Carbohydrate: 38g / Fiber: 7g / Sugar: 6g / Protein: 17g
Day 4 MealAM SNACKCINNAMON-RICOTTA BERRIESNutritional Information (per serving): Calories: 104 / Total Fat: 1g / Saturated Fat: 0g / Cholesterol: 13 mg / Sodium: 87 mg / Carbohydrate: 13g / Fiber: 2g / Sugar: 7g / Protein: 8gPM SNACKTUNA AND CELERY BOATNutritional Information (per serving): Calories: 100 / Total Fat: 4g / Saturated Fat: 1g / Cholesterol: 24 mg / Sodium: 60 mg / Carbohydrate: 2g / Fiber: 1g / Sugar: 1g / Protein: 14g
Day 5AmlunchDinner
T25 Day 5 Alpha Lower FocusBREAKFASTPEANUT BUTTER CUP SHAKEOLOGYNutritional Information (per serving): Calories: 299 / Total Fat: 11g / Saturated Fat: 2g / Cholesterol: 15mg / Sodium: 270 mg / Carbohydrate: 31g / Fiber: 5g / Sugar: 15g / Protein: 22gTURKEY AND VEGETABLE SANDWICHNutritional Information (per serving): Calories: 302 / Total Fat: 11g / Saturated Fat: 2g / Cholesterol: 23 mg / Sodium: 711 mg / Carbohydrate: 29g / Fiber: 7g / Sugar: 6g / Protein: 23gCHEF SALADNutritional Information (per serving): Calories: 299/ Total Fat: 19g / Saturated Fat: 6 g / Cholesterol: 44mg / Sodium: 722 mg / Carbohydrate: 13g / Fiber: 6g / Sugar: 5g / Protein: 21g
Day 5 MealAM SNACKFRESH MELONNutritional Information (per serving): Calories: 94 / Total Fat: 1g / Saturated Fat: 0g / Cholesterol: 0mg / Sodium: 44 mg / Carbohydrate: 23g / Fiber: 2g / Sugar: 22g / Protein: 2gPM SNACKROAST BEEF ROLL-UPSNutritional Information (per serving): Calories: 100 / Total Fat: 2g / Saturated Fat: 1g / Cholesterol: 40mg / Sodium: 546 mg / Carbohydrate: 7g / Fiber: 2g / Sugar: 2g / Protein: 14g

Ok remember this is a guide for the first 5 days to get you started fast. You have everything you need to eat for breakfast, snacks, lunch, afternoon snacks and dinner. It also tells you which workout to do. You can also get a sneak peak of the focus t25 workout schedule here if you want to print that out or download it. If you have not already check out our Review Page On Focus T25 here. After the first week you could technically continue on with the same foods or dig into the nutrition guide to mix it up more.

1 Comment

  1. Violeta Huesman on July 30, 2017 at 2:12 pm

    Dear Tony,
    I am one who lost her 5 day Fast Track nutrition guide, THANK YOU for posting. I am proof that your guide and nutrition plan works.
    Tomorrow is my first day back on the plan…beachbody here I come…thank you.
    GiGi

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