I always reference the Eat Clean Diet, P90X Nutrition Guide, Insanity Nutrition Guide and Michi's Ladder to come up with my meal plans and grocery list for the week!
Climb Michi's Ladder




Eat to carve your physique!
Michi's Ladder is a guideline, but we leave it to you to decide. If you only ate from Tiers 1 & 2, you would have a near-perfect diet!
Tier 1: The Pious Tier | |||
---|---|---|---|
Apples, with skin ![]() Artichokes ![]() ![]() Arugula ![]() Asparagus ![]() Avocados ![]() Beans ![]() ![]() ![]() Beets ![]() Bok choy ![]() Boysenberries ![]() Bran ![]() Broccoli ![]() ![]() Broccoli sprouts ![]() ![]() Brussels sprouts ![]() Cabbage ![]() Carrots ![]() Cauliflower ![]() ![]() Celery ![]() Cereal, whole grain ![]() ![]() ![]() Chard ![]() ![]() Cherries ![]() Citrus fruits ![]() | Collard greens ![]() ![]() Cottage cheese, nonfat ![]() Cucumbers ![]() Egg whites ![]() Endive ![]() Fish, cold water (salmon, mackerel, sardines) ![]() ![]() Fish, freshwater ![]() ![]() Flaxseed ![]() Garlic, fresh ![]() Granola, raw, no sugar ![]() ![]() ![]() Hemp seed ![]() Kale ![]() ![]() Lettuce, romaine, green or red leaf ![]() Milk, nonfat ![]() ![]() Milk, soy ![]() ![]() ![]() Muesli, raw, no sugar ![]() ![]() ![]() Mushrooms ![]() | Mustard ![]() Nectarines ![]() Oatmeal ![]() ![]() ![]() Olive oil ![]() Olives ![]() Onions ![]() Pears, with skin ![]() Peas ![]() ![]() Peppers ![]() Plantains ![]() Prunes ![]() Radishes ![]() Raspberries ![]() Refried beans, nonfat ![]() ![]() Rice, brown ![]() Salsa, natural, no sugar ![]() Seitan ![]() ![]() Spinach ![]() ![]() Squash ![]() ![]() Strawberries ![]() Sweet potatoes ![]() | Tea, green or black Tempeh ![]() ![]() Tofu ![]() ![]() Tomato sauce, no sugar ![]() Tomatoes ![]() Vinegar Water Yams ![]() Yogurt, nonfat, no sugar ![]() ![]() |
Tier 2: The Happy Tier | |||
Apples, skinless ![]() Bananas ![]() Blueberries ![]() Bread, whole grain ![]() Cantaloupe ![]() Cheese, nonfat ![]() Chicken, skinless white meat ![]() Coffee, black or cappuccino with nonfat milk ![]() ![]() Corn ![]() Cottage cheese, low-fat ![]() ![]() | Cream cheese, nonfat ![]() Duck, free-range ![]() ![]() Eggplant ![]() Fish, farmed ![]() Granola or energy bar ![]() Grapes ![]() Hummus ![]() ![]() ![]() Juice, fresh-squeezed with pulp, no sugar ![]() Kiwifruit ![]() Mangoes ![]() Meal replacement bar ![]() ![]() ![]() Melon, honeydew ![]() | Milk, 1% ![]() ![]() ![]() Nuts, raw ![]() ![]() ![]() Ostrich ![]() ![]() Pancakes, buckwheat ![]() ![]() Papayas ![]() Peaches ![]() Pineapple ![]() Plums ![]() Raisins ![]() Ricotta cheese, nonfat ![]() Soy nuts ![]() ![]() ![]() Soy sauce ![]() Squid ![]() String beans ![]() ![]() | Sunflower seeds ![]() ![]() ![]() Tortillas, whole wheat ![]() ![]() ![]() Turkey breast ![]() Vegetable juice ![]() ![]() Veggie burger ![]() ![]() ![]() Venison, free-range ![]() ![]() Watermelon ![]() Yogurt, no sugar ![]() ![]() ![]() Zucchini ![]() |
Tier 3: The Swiss Tier | |||
A1 Steak Sauce ![]() Angel food cake ![]() Applesauce ![]() Bagels ![]() Beef, eye of round ![]() ![]() Beef, London ![]() ![]() Beef, top round ![]() ![]() Canola oil ![]() Cheese, low-fat ![]() ![]() Chicken, dark meat ![]() ![]() Chicken sandwich, broiled ![]() ![]() ![]() Chicken taco, baked ![]() ![]() ![]() Clams ![]() | Coffee, cappuccino with whole milk ![]() ![]() ![]() Crab ![]() Cream cheese, low-fat ![]() ![]() Eggs, whole ![]() ![]() French fries, baked ![]() Fruit, dried ![]() Graham crackers ![]() Granola ![]() ![]() Honey ![]() Jam or marmalade ![]() Jerky, turkey ![]() Juice, from concentrate ![]() Ketchup ![]() | Lamb, lean ![]() ![]() Lettuce, iceberg ![]() Lobster ![]() Mayonnaise ![]() Milk, 2% ![]() ![]() ![]() Muesli ![]() ![]() Oatmeal, flavored ![]() Oysters ![]() Pancakes ![]() Pasta, plain ![]() Peanut butter, raw ![]() ![]() Popcorn, plain ![]() Pork tenderloin ![]() ![]() Potatoes, baked or boiled ![]() | Pretzels ![]() Refried beans, low-fat ![]() ![]() ![]() Rice cakes ![]() Rice, white ![]() Sauerkraut ![]() Soup, canned broth ![]() ![]() Steak, lean ![]() ![]() Sweet-and-sour sauce ![]() ![]() Veal cutlet ![]() ![]() Wine, red ![]() Yogurt, frozen, nonfat ![]() ![]() |
Tier 4: The Dodgy Tier | |||
Animal crackers ![]() Beef, filet mignon ![]() ![]() Beef, lean ground ![]() ![]() Beef, sirloin ![]() ![]() Beef Stroganoff ![]() ![]() Beer ![]() Bread, refined flour ![]() Buffalo ![]() ![]() Butter ![]() Caesar salad, with chicken ![]() ![]() ![]() Canadian bacon ![]() ![]() Cheese (including bleu and goat) ![]() Chili ![]() ![]() ![]() Chinese food ![]() ![]() ![]() Chips, low-fat, baked ![]() Coconut ![]() | Coffee, iced mocha latte with nonfat milk ![]() ![]() Coffee, latte with whole milk ![]() ![]() ![]() Coffee cake ![]() ![]() Crackers ![]() Grilled cheese sandwich ![]() ![]() Ham ![]() ![]() Hot dogs, turkey ![]() ![]() Ice cream, sugar-free or fat-free ![]() Jell-O ![]() Juice, sweetened ![]() Lamb chops ![]() ![]() Lasagna, with meat ![]() ![]() Macaroni and cheese ![]() ![]() Margarine ![]() | Meat loaf ![]() ![]() Mexican food ![]() ![]() ![]() Milk, whole ![]() ![]() ![]() Muffins ![]() ![]() Nuts, salted or roasted ![]() Peanut butter, not raw ![]() ![]() Pepper, stuffed ![]() Pizza, meatless or Hawaiian style ![]() ![]() ![]() Popcorn, with salt and butter ![]() ![]() Pork chop ![]() ![]() Potato salad or macaroni salad ![]() ![]() Pudding, with low-fat milk ![]() ![]() Reuben sandwich ![]() ![]() | Sherbet ![]() Shrimp ![]() Sloppy Joe, lean beef or turkey ![]() ![]() Soft drinks, diet Soup, canned creamy ![]() ![]() Spaghetti, with meatballs ![]() ![]() ![]() Sub sandwich ![]() ![]() ![]() Taco salad, with chicken ![]() ![]() ![]() Tortilla, refined flour or corn ![]() ![]() Tuna salad or chicken salad ![]() ![]() Vegetable oil ![]() Wine, white ![]() Yogurt, frozen ![]() ![]() ![]() |
Tier 5: The Newburg Tier | |||
Alcohol, hard liquor Bacon ![]() ![]() Baked beans ![]() ![]() ![]() Beef, ground, regular ![]() ![]() Beef taco, fried ![]() ![]() Breakfast sandwich, fast food ![]() ![]() Cakes ![]() ![]() Candy ![]() Cereal, sugared ![]() Chicken a la King ![]() ![]() Chicken, buffalo wings or nuggets ![]() ![]() Chicken or fish sandwich, fried ![]() ![]() | Chips, potato or corn ![]() ![]() Chocolate ![]() ![]() Cinnamon bun ![]() ![]() Coffee, mocha, macchiato, ice blended, frappé, triple caramel vanilla buzz bomb, etc. ![]() ![]() Cookies ![]() ![]() Cream cheese ![]() Creamed veggies ![]() ![]() Creamer, nondairy ![]() Doughnuts ![]() ![]() French fries ![]() ![]() Gravy ![]() Hamburger, fast food ![]() ![]() | Hot dogs ![]() ![]() Ice cream ![]() ![]() Jerky, beef, pork, or venison ![]() Juice, sugar added ![]() Lobster Newburg ![]() ![]() Nachos ![]() ![]() Onion rings ![]() ![]() Pastries ![]() ![]() Pies ![]() ![]() Potato skins, fried ![]() ![]() Potatoes, fried ![]() ![]() Potpie ![]() ![]() Refried beans, with lard ![]() ![]() ![]() | Salad dressing, creamy ![]() Sausage ![]() ![]() Soft drinks, sugared ![]() Tater tots ![]() ![]() Toaster pastries ![]() ![]() |