Tweeter button
Facebook button

What is Michi’s Ladder?

Follow Me on PinterestPin It

Before I started P90X, I had never heard of Michi’s Ladder.  However, Tony actually mentions it in one of the videos and its found in the back of the nutrittion guide.  For some of you that may be confused by the nutrition guides that come with all Beachbody workouts, I thought this might be a great place to start to help you take charge of your health and fitness. 

The diet plan works very simply.  Michi’s Ladder is composed of 5  different tiers of food and food types.  The idea is to receive the  majority of your foods from the top tiers, Tier 1, Tier 2, and even  Tier 3 of the plan.  As you can imagine, Tier 5 is composed of the  worst foods you can have while on any diet plan, including hamburgers,  fries, pizza – you get the idea.

There is no set serving amount  or specific timeline, Michi’s Ladder is designed to give you a better  assessment of food and which foods would be more nutritious for you.

To  start with the diet plan, if you can, print out a copy of the diet  plan for own reference.  It will be handy when you go grocery shopping  and a copy tacked onto the front of your fridge may help you to become  familiar with the different tiers.

Now you should assess your  current diet.  Which Tiers do most of your foods fall into?  Are you  gaining most of your foods from Tier 5?  Or Tier 4?  Be honest with  yourself because that’s the only way you are going to be able to use  the diet plan as a way to nourish your body in a positive manner.

Once  you determine which tier most of your foods come from, it is time to  climb Michi’s Ladder!  Look at tiers above yours and figure out if  there are suitable substitutes for foods that are found in your tier.   For instance, if you find that you eat a lot of hot dogs (Tier 5),  consider switching over to turkey hot dogs (Tier 4).  Or if you find  that you enjoy a lot of ice cream (Tier 5) how about switching to  non-fat frozen yogurt (Tier 3)?  The point of climbing the ladder of  the diet plan is that you are finding better ways to nourish your body  by aiming to move up in the tiers.

There are a lot of little  items in the tiers that can be easily substituted for better health.   For instance, you can begin using olive oil instead of butter for  cooking.  Or switching to hummus as a veggie dip instead of ranch  dressing. (I love hummus and a great dip substitue)  These changes may seem minor, but in the long run even the  little changes will be better for your health.

Again, there is  not portion size or timeline for this diet plan.  You can quickly climb  up in tiers or you can move gradually over time.  It works to give you  the tools to find which foods you should be eating and which foods you  should steer clear of.

Michi’s Ladder is a diet guideline, but we leave it to you to decide.

If you only ate from Tiers 1 & 2, you would have a near-perfect diet!

Carb
Fat
Protein

Shakeology is a Tier 1 food!

Tier 1: The Pious Tier

Apples, with skin Carb
Artichokes Carb Protein
Arugula Carb
Asparagus Carb
Avocados Fat
Beans Carb Fat Protein
Beets Carb
Bok choy Carb
Boysenberries Carb
Bran Carb
Broccoli Carb Protein
Broccoli sprouts Carb Protein
Brussels sprouts Carb
Cabbage Carb
Carrots Carb
Cauliflower Carb Protein
Celery Carb
Cereal, whole grain Carb Fat Protein
Chard Carb Protein
Cherries Carb
Citrus fruits Carb
Collard greens Carb Protein
Cottage cheese, nonfat Protein
Cucumbers Carb
Egg whites Protein
Endive Carb
Fish, cold water (salmon, mackerel, sardines) Fat Protein
Fish, freshwater Fat Protein
Flaxseed Fat
Garlic, fresh Carb
Granola, raw,
no sugar Carb Fat Protein
Hemp seed Fat
Kale Carb Protein
Lettuce, romaine, green or red leaf Carb
Milk, nonfat Carb Protein
Milk, soy Carb Fat Protein
Muesli, raw,
no sugar Carb Fat Protein
Mushrooms Carb
Mustard Carb
Nectarines Carb
Oatmeal Carb Fat Protein
Olive oil Fat
Olives Fat
Onions Carb
Pears, with skin Carb
Peas Carb Protein
Peppers Carb
Plantains Carb
Prunes Carb
Radishes Carb
Raspberries Carb
Refried beans, nonfat Carb Protein
Rice, brown Carb
Salsa, natural, no sugar Carb
Seitan Carb Protein
Spinach Carb Protein
Squash Carb Protein
Strawberries Carb
Sweet potatoes Carb
Tea, green or black
Tempeh Carb Protein
Tofu Carb Protein
Tomato sauce, no sugar Carb
Tomatoes Carb
Vinegar
Water
Yams Carb
Yogurt, nonfat,
no sugar Carb Protein

Tier 2: The Happy Tier

Apples, skinless Carb
Bananas Carb
Blueberries Carb
Bread, whole grain Carb
Cantaloupe Carb
Cheese, nonfat Protein
Chicken, skinless white meat Protein
Coffee, black or cappuccino with nonfat milk Carb Protein
Corn Carb
Cottage cheese,
low-fat Fat Protein
Cream cheese, nonfat Protein
Duck, free-range Fat Protein
Eggplant Carb
Fish, farmed Protein
Granola or energy bar Carb
Grapes Carb
Hummus Carb Fat Protein
Juice, fresh-squeezed with pulp, no sugar Carb
Kiwifruit Carb
Mangoes Carb
Meal replacement
bar Carb Fat Protein
Melon, honeydew Carb
Milk, 1% Carb Fat Protein
Nuts, raw Carb Fat Protein
Ostrich Fat Protein
Pancakes, buckwheat Carb Protein
Papayas Carb
Peaches Carb
Pineapple Carb
Plums Carb
Raisins Carb
Ricotta cheese, nonfat Protein
Soy nuts Carb Fat Protein
Soy sauce Carb
Squid Protein
String beans Carb Protein
Sunflower seeds   Carb Fat Protein
Tortillas,
whole wheat   Carb Fat Protein
Turkey breast   Protein
Vegetable juice   Carb Protein
Veggie burger   Carb Fat Protein
Venison, free-range   Fat Protein
Watermelon   Carb
Yogurt, no sugar   Carb Fat Protein
Zucchini   Carb

Tier 3: The Swiss Tier

A1 Steak Sauce Carb
Angel food cake Carb
Applesauce Carb
Bagels Carb
Beef, eye of round Fat Protein
Beef, London Fat Protein
Beef, top round Fat Protein
Canola oil Fat
Cheese, low-fat Fat Protein
Chicken, dark meat Fat Protein
Chicken sandwich,
broiled Carb Fat Protein
Chicken taco,
baked Carb Fat Protein
Clams Protein
Coffee, cappuccino with whole milk   Carb Fat Protein
Crab   Protein
Cream cheese,
low-fat   Fat Protein
Eggs, whole   Fat Protein
French fries, baked   Carb
Fruit, dried   Carb
Graham crackers   Carb
Granola   Carb Fat
Honey   Carb
Jam or marmalade   Carb
Jerky, turkey   Protein
Juice, from concentrate   Carb
Ketchup   Carb
Lamb, lean Fat Protein
Lettuce, iceberg Carb
Lobster Protein
Mayonnaise Fat
Milk, 2% Carb Fat Protein
Muesli Carb Fat
Oatmeal, flavored Carb
Oysters Protein
Pancakes Carb
Pasta, plain Carb
Peanut butter, raw Fat Protein
Popcorn, plain Carb
Pork tenderloin Fat Protein
Potatoes, baked
or boiled Carb
Pretzels Carb
Refried beans,
low-fat Carb Fat Protein
Rice cakes Carb
Rice, white Carb
Sauerkraut Carb
Soup, canned broth Carb Fat
Steak, lean Fat Protein
Sweet-and-sour
sauce Carb Fat
Veal cutlet Fat Protein
Wine, red Carb
Yogurt, frozen,
nonfat Carb Protein

Tier 4: The Dodgy Tier

Animal crackers Carb
Beef, filet mignon Fat Protein
Beef, lean ground Fat Protein
Beef, sirloin Fat Protein
Beef Stroganoff Fat Protein
Beer Carb
Bread, refined flour Carb
Buffalo Fat Protein
Butter Fat
Caesar salad, with chicken Carb Fat Protein
Canadian bacon Fat Protein
Cheese (including bleu and goat) Fat
Chili Carb Fat Protein
Chinese food Carb Fat Protein
Chips, low-fat, baked Carb
Coconut Fat
Coffee, iced mocha latte with nonfat milk Carb Protein
Coffee, latte with whole milk Carb Fat Protein
Coffee cake Carb Fat
Crackers Carb
Grilled cheese
sandwich Carb Fat
Ham Fat Protein
Hot dogs, turkey Fat Protein
Ice cream, sugar-free or fat-free Carb
Jell-O Carb
Juice, sweetened Carb
Lamb chops Fat Protein
Lasagna, with meat Fat Protein
Macaroni and cheese Carb Fat
Margarine Fat
Meat loaf Fat Protein
Mexican food Carb Fat Protein
Milk, whole Carb Fat Protein
Muffins Carb Fat
Nuts, salted or roasted Fat
Peanut butter,
not raw Carb Fat
Pepper, stuffed Fat
Pizza, meatless or Hawaiian style Carb Fat Protein
Popcorn, with salt and butter Carb Fat
Pork chop Fat Protein
Potato salad or
macaroni salad Carb Fat
Pudding, with
low-fat milk Carb Fat
Reuben sandwich Fat Protein
Sherbet Carb
Shrimp Protein
Sloppy Joe, lean beef
or turkey Fat Protein
Soft drinks, diet
Soup, canned creamy Carb Fat
Spaghetti,
with meatballs Carb Fat Protein
Sub sandwich Carb Fat Protein
Taco salad,
with chicken Carb Fat Protein
Tortilla, refined flour
or corn Carb Fat
Tuna salad or
chicken salad Fat Protein
Vegetable oil Fat
Wine, white Carb
Yogurt, frozen Carb Fat Protein

Tier 5: The Newburg Tier

Alcohol, hard liquor
Bacon Fat Protein
Baked beans Carb Fat Protein
Beef, ground, regular Fat Protein
Beef taco, fried Fat Protein
Breakfast sandwich,
fast food Fat Protein
Cakes Carb Fat
Candy Carb
Cereal, sugared Carb
Chicken a la King Fat Protein
Chicken, buffalo wings
or nuggets Fat Protein
Chicken or fish
sandwich, fried Fat Protein
Chips, potato or corn Carb Fat
Chocolate Carb Fat
Cinnamon bun Carb Fat
Coffee, mocha, macchiato, ice blended, frappé, triple caramel vanilla buzz bomb, etc. Carb Fat
Cookies Carb Fat
Cream cheese Fat
Creamed veggies Carb Fat
Creamer, nondairy Fat
Doughnuts Carb Fat
French fries Carb Fat
Gravy Fat
Hamburger, fast food Fat Protein
Hot dogs Fat Protein
Ice cream Carb Fat
Jerky, beef, pork,
or venison Protein
Juice, sugar added Carb
Lobster Newburg Fat Protein
Nachos Carb Fat
Onion rings Carb Fat
Pastries Carb Fat
Pies Carb Fat
Potato skins, fried Carb Fat
Potatoes, fried Carb Fat
Potpie Fat Protein
Refried beans,
with lard Carb Fat Protein
Salad dressing, creamy Fat
Sausage Fat Protein
Soft drinks, sugared Carb
Tater tots Carb Fat
Toaster pastries

___________________________________________________________________________________________________

Make Me Your FREE Coach. Just click the logo.

*Note – If you have a “dud” coach and would like to change coaches, the process to do so is very simple. Simply email coachrelations@teambeachbody.com and tell them that you would like “Coach Todd Greene (Coach ID #99963) at greenet@click1.net ” as your coach. Please CC me as well so I can ensure to follow-up.

KEEP DOING YOUR BEST AND INSPIRING OTHERS TO DO THE SAME!!

And 2 favors that I ask:
1) If you like the hard work I put into writing my articles and videos, PLEASE help me out by sharing them. Click the share links below them and share them on FB, twitter, etc.  It really helps me get more exposure and grow TeamInternallyFit!
2) Also, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, www.teaminternallyfit.com, (If you buy from the plain Beachbody site I get no credit). It helps with the amount of time I spend answering all your questions and helping you out. Thank you! I really appreciate it! 

PLEASE FEEL FREE TO LEAVE YOUR QUESTIONS, COMMENTS OR SUGGESTIONS AT THE BOTTOM.

Leave a Reply

%d bloggers like this: