Insanity MAX:30

"The craziest 30 minutes of your day for the Best Results of your life". Official website.

I started again this program quiet effective on 05/02/2018, but this time I choose (so far) to follow the diet guide and reduce drastically my alcohol consumption... You'll find my notes here. I write it as a memo for myself. Might be helpful if you pass by...

Summary

  1. Sport
  2. Nutrition plan
  3. Few pictures of what I am eating

1. Sport

Insanity MAX:30

The program takes 8 weeks to complete, or 56 days. You will do sport in front of your TV and follow what the coach Shaun T and his team are doing.
In the classic "MAX OUT" workout calendar you'll do sport 5 or 6 days a week, each day 30 minutes.
In the "AB MAXIMIZER", you'll do sport 6 days a week with extra exercises 3 days a week.

Easy to find more on internet about the two different schedules.

What is really nice with Insanity MAX 30, it's that there is a focus on someone modifying the moves which allows you to follow along with the lower impact moves as you work your way up to the full blown workouts:

My weight was ~83kg on day #1.

In week 6, I started to modify more moves than before because of pain in front of my tibia. Interesting to read.

My result so far, AB MAXIMIZER schedule:

Day Week Date Name of video MAX OUT TIME
001 #1 05/02/2018 Cardio Challenge 07:54
002 #1 06/02/2018 Tabata Power 13:50
003 #1 07/02/2018 Sweat Intervals 09:32
004 #1 08/02/2018 Tabata Power 14:36
005 #1 09/02/2018 Friday Fight: round 1 08:40
006 #1 10/02/2018 Pulse 13:00
007 #1 11/02/2018 Rest N/A
008 #2 12/02/2018 Cardio Challenge
+ Ab Attack: 10
12:51
00:30
009 #2 13/02/2018 Tabata Power 11:46
010 #2 14/02/2018 Sweat Intervals
+ Ab Attack: 10
12:20
00:52
011 #2 15/02/2018 Tabata Power 30:00
012 #2 16/02/2018 Friday Fight: round 1 18:16
013 #2 17/02/2018 Pulse
+ Ab Attack: 10
12:57
00:46
014 #2 18/02/2018 Rest N/A
015 #3 19/02/2018 Cardio Challenge
+ Max Out Abs
16:52
11:40
016 #3 20/02/2018 Tabata Strength 23:45
017 #3 21/02/2018 Sweat Intervals
+ 360° Abs
12:25
03:51
018 #3 22/02/2018 Tabata Strength 20:20
019 #3 23/02/2018 Friday Fight: round 1 11:40
020 #3 24/02/2018 Pulse
+ Ab Attack: 10
20:00
01:33
021 #3 25/02/2018 Rest N/A
022 #4 26/02/2018 Cardio Challenge
+ 360° Abs
30:00
10:28
023 #4 27/02/2018 Tabata Strength 22:00
024 #4 28/02/2018 Sweat Intervals
+ Max Out Abs
13:50
08:33
025 #4 01/03/2018 Tabata Strength 30:00
026 #4 02/03/2018 Friday Fight: round 1 18:44
027 #4 03/03/2018 Pulse
+ Ab Attack: 10
20:00
03:14
028 #4 04/03/2018 Rest N/A
Day Week Date Name of video MAX OUT TIME
029 #5 05/03/2018 Max Out Cardio 18:44
030 #5 06/03/2018 Max Out Power 13:33
031 #5 07/03/2018 Max Out Sweat 11:00
032 #5 08/03/2018 Max Out Strength 12:20
033 #5 09/03/2018 Friday Fight: round 2 06:40
034 #5 10/03/2018 Pulse 20:00
035 #5 11/03/2018 Rest N/A
036 #6 12/03/2018 Max Out Cardio
+ Ab Attack: 10
20:10
02:30
037 #6 13/03/2018 Max Out Power 11:32
038 #6 14/03/2018 Max Out Sweat
+ Ab Attack: 10
19:55
03:50
039 #6 15/03/2018 Max Out Strength 18:02
040 #6 16/03/2018 Friday Fight: round 2 30:00
041 #6 18/03/2018 Pulse
+ Ab Attack: 10
20:00
03:30
042 #6 17/03/2018 Rest N/A
043 #7 19/03/2018 Max Out Cardio
+ Max Out Abs
25:00
11:22
044 #7 20/03/2018 Max Out Power 13:16
045 #7 21/03/2018 Max Out Sweat
+ 360° Abs
21:17
11:42
046 #7 22/03/2018 Max Out Strength 15:40
047 #7 23/03/2018 Friday Fight: round 2 20:27
048 #7 24/03/2018 Pulse
+ Ab Attack: 10
20:00
03:28
049 #7 25/03/2018 Rest N/A
050 #8 26/03/2018 Max Out Cardio
+ 360° Abs
30:00
10:44
051 #8 27/03/2018 Max Out Power 13:44
052 #8 28/03/2018 Max Out Sweat
+ Max Out Abs
20:40
13:30
053 #8 29/03/2018 Max Out Strength 13:38
054 #8 30/03/2018 Friday Fight: round 2 30:00
055 #8 31/03/2018 Cardio Challenge 30:00
056 #8 01/04/2018 Rest N/A

Here is what I ate during all this time : 2018_04_01_insanity_max_30_meals.pdf

My weight:

  • on Day #001 : 83kg
  • on Day #040 : 78kg
  • on Day #057 : 76kg
  • on Day #097 : 73kg
  • on Day #110 : 72kg
  • 13/07/2018: 69.8kg

I am continuing the program, this time following month #2 schedule and the <150LBS (<68kg) nutrition plan.

Day Week Date Name of video MAX OUT TIME
057 #9 02/04/2018 Max Out Cardio 30:00
058 #9 03/04/2018 Max Out Power 14:27
059 #9 04/04/2018 Max Out Sweat 30:00
060 #9 04/04/2018 Max Out Strength 15:27
061 #9 06/04/2018 Friday Fight: round 2 30:00
062 #9 07/04/2018 Rest N/A
063 #9 08/04/2018 Rest N/A
064 #10 09/04/2018 Max Out Cardio
+ Ab Attack: 10
30:00
01:28
065 #10 10/04/2018 Max Out Power 13:41
066 #10 11/04/2018 Max Out Sweat
+ Ab Attack: 10
30:00
03:35
067 #10 12/04/2018 Max Out Strength 16:15
068 #10 13/04/2018 Friday Fight: round 2 18:18
070 #10 15/04/2018 Pulse
+ Ab Attack: 10
20:00
03:27
071 #10 14/04/2018 Rest N/A
072 #11 16/04/2018 Max Out Cardio
+ Max Out Abs
30:00
12:46
073 #11 17/04/2018 Max Out Power 15:28
074 #11 18/04/2018 Max Out Sweat
+ 360° Abs
18:28
11:34
075 #11 19/04/2018 Max Out Strength not done
076 #11 20/04/2018 Friday Fight: round 2 not done
077 #11 21/04/2018 Pulse
+ Ab Attack: 10
not done
078 #11 22/04/2018 Rest N/A
079 #12 23/04/2018 vélo 35km ~1h30
080 #12 24/04/2018 vélo 35km ~1h30

Since that last day of road biking, I stopped doing sport for a week and then started again Insanity Max:30 month 2. I not writing my time and meals anymore. But I still follow the sport program (or I replace by something else like biking) and I still follow the meal plan. It's week #15 since day #1, and I've reach 73.3kg.

From 15/06/2018 to 09/07/2018, I didn't do any sport. AT ALL...

On 10/07/2018, I bought a 28 meters swimming-pool pass for a month. I missed 12/07 so far.
My idea is to do this:

  • One way: breaststroke (brasse coulée)
  • Way back: backstroke (dos crawlé)

After doing absolutely no sport from 11/08/2018 to 18/09/2018, I installed the application for Android "7 minutes Workouts" and used it for a week for my body to remember what is sport. Since 24/09/2018, I'm back on insanity program, I really like that you can to it home in half an hour of your time. My weight is 71-72kg.

Day Week Date Name of video MAX OUT TIME
001 #1 24/09/2018 Cardio Challenge 17:57
002 #1 25/09/2018 Tabata Power 09:50
003 #1 26/09/2018 Sweat Intervals 12:22
004 #1 27/09/2018 Tabata Power 12:20
005 #1 28/09/2018 Friday Fight: round 1 08:50
006 #1 29/09/2018 Pulse not done =(
007 #1 30/09/2018 Rest N/A
008 #2 01/10/2018 Cardio Challenge
+ Ab Attack: 10
17:50
03:30
009 #2 02/10/2018 Tabata Power 09:52
010 #2 03/10/2018 Sweat Fest
+ Ab Attack: 10
14:28
03:18
011 #2 04/10/2018 Tabata Power 27:46
012 #2 05/10/2018 Friday Fight: round 1 07:50
013 #2 06/10/2018 Pulse
+ Ab Attack: 10
14:40
not done
014 #2 07/10/2018 Rest N/A
015 #3 08/10/2018 Cardio Challenge
+ Max Out Abs'
not done
not done
016 #3 09/10/2018 Tabata Strength 25:20
017 #3 10/10/2018 Sweat Intervals
+ 360 Abs'
12:23
02:37
018 #3 11/10/2018 Tabata Strength 28:50
019 #3 12/10/2018 Friday Fight: round 1 08:50
020 #3 13/10/2018 Pulse
+ Ab Attack: 10
20:00
04:35
021 #3 14/10/2018 Rest N/A
022 #4 15/10/2018 Cardio Challenge
+ 360 Abs'
19:57
not done
023 #4 16/10/2018 Tabata Strength 30:00
024 #4 17/10/2018 Sweat Fest
+ Max Out Abs'
not done
not done
025 #4 18/10/2018 Tabata Strength 19:19
026 #4 19/10/2018 Friday Fight: round 1 not done
027 #4 20/10/2018 Pulse
+ Ab Attack: 10
not done
028 #4 21/10/2018 Rest N/A
Day Week Date Name of video MAX OUT TIME
029 #5 22/10/2018 Max Out Cardio 19:00
030 #5 23/10/2018 Max Out Power 11:14
031 #5 24/10/2018 Max Out Sweat 07:20
032 #5 25/10/2018 Max Out Strength football 1h
033 #5 26/10/2018 Friday Fight: round 2 not done
034 #5 27/10/2018 Pulse 20:00
035 #5 28/10/2018 Rest N/A
036 #6 29/10/2018 Max Out Cardio
+ Ab Attack: 10
not done
not done
037 #6 30/10/2018 Max Out Power boxe
038 #6 31/10/2018 Max Out Sweat
+ Ab Attack: 10
not done
not done
039 #6 01/11/2018 Max Out Strength not done
040 #6 02/11/2018 Friday Fight: round 2 not done
041 #6 03/11/2018 Pulse
+ Ab Attack: 10
not done
042 #6 04/11/2018 Rest N/A

Unfortunatly, I stop doing sport because of a long professional mission abroad. Being mostly not at home/hotel and doing shifts up to 39 hours in a row, I had not courage to do sport. I started again a bit a sport following "7 minutes" Android app, from 19/12/2018 to 27/12/2018. I stopped this challenge, it's too boring in my opinion.

Focus T25

Instead, I decided to start another program by ShaunT, Focus T25 : a 18 week-long sport program !

« It's a full-body workout in 25 minutes. With zero rest. Focus Interval Training works every muscle group in your body—one after the other—then it works it again. It's short. It's sweaty. But after 25 minutes, it's done. »

« 25 Minutes...Zero Rest... You can rest whenyou go to bed! »

I started this program on 7th of the new year 2019 ! My weight is 69.0 kg. I feel like less muscles, and more fat...

Follow up (MAX OUT TIME is actually reverse, from 25:00 to 00:00, the lower the better!) :

Day Week Date Name of video Butt kicked ? MAX OUT TIME
ALPHA
001 #1 07/01/2019
05/02/2019
Cardio Barely Made It... 15:00
002 #1 08/01/2019
06/02/2019
Speed 1.0 Nailed It !!! 00:00
003 #1 09/01/2019
07/02/2019
Total Body Circuit Hard on the floor 18:50
004 #1 10/01/2019
08/02/2019
Ab Intervals Barely Made It... ?
005 #1 11/01/2019
09/02/2019
Cardio &
Lower Focus
Complicated
Barely Made It...
14:00
?
006 #1 12/01/2019
10/02/2019
Rest N/A N/A
007 #1 13/01/2019
11/02/2019
Stretch Nailed It !!! 00:00
008 #2 12/02/2019 Cardio Nailed It !!! 00:00
009 #2 14/02/2019 Total Body Circuit Made it  
010 #2 14/02/2019 Speed 1.0 Nailed It !!!  
011 #2 15/02/2019 Cardio Barely Made It... 11:00
012 #2 16/02/2019 Lower Focus &
Ab Intervals
   
013 #2 17/02/2019 Rest    
014 #2 18/02/2019 Stretch    
015 #3 19/02/2019 Total Body Circuit    
...
Day Week Date Name of video Butt kicked ? MAX OUT TIME
BETA
From week #6...
Day Week Date Name of video Butt kicked ? MAX OUT TIME
GAMMA: PURE GAMMA
From week #11...
Day Week Date Name of video Butt kicked ? MAX OUT TIME
GAMMA: PURE STRENGTH HYBRID
From week #15...

Nutrition plan unchanged, PLAN A as described below.

Transform:20

I couldn't motivate myself to follow T25. New try with Transform:20 !
It's 20 minutes sport 6 times a week. All you need is a bit of motivation and a step.

Step dimension : 27”L X 11”W X 6”H  or L68.58cm x W27.94cm x H15.24cm

Day Week Date Name of video T1 T2 T3
Chapter 1 - Commit
001 #1 25/02/2019 Burn ? ? 73
002 #1 26/02/2019 Faster ? 27 15
003 #1 27/02/2019 Stronger 46 40 19
004 #1 28/02/2019 Powerful 21 10 83
005 #1 01/03/2019 Cut 74 21 23
006 #1 03/03/2019 Balanced 6 33 31
007 #1 02/03/2019 Rest      
008 #2 04/03/2019 Burn 100 98 72
009 #2 05/03/2019 Faster 24 34 12
010 #2 06/03/2019 Stronger 54 52 15
011 #2 07/03/2019 Powerful 23 13 83
012 #2   Cut      
013 #2   Balanced      
014 #2 10/03/2019 Rest      
Chapter 2 - Climb
015 #3 11/03/2019 Burn 101 117 92
016 #3 12/03/2019 Faster 27 34 15
017 #3 13/03/2019 Stronger 55 61 17
018 #3 14/03/2019 Powerful 23 15 95
019 #3 15/03/2019 Cut 81 23 42
020 #3 16/03/2019 Balanced 28 47 35
021 #3 17/03/2019 Rest      
022 #4 18/03/2019 Burn 116 138 99
023 #4 19/03/2019 Faster 28 41 15
024 #4 20/03/2019 Stronger (without step) 80 63 18
025 #4 22/03/2019 Powerful 27 14 89
026 #4 23/03/2019 Cut      
027 #4 24/03/2019 Balanced      
028 #4 21/03/2019 Rest      
Chapter 3 - Conquer
029 #5 25/03/2019 Burn      
030 #5 26/03/2019 Faster      
031 #5 27/03/2019 Stronger      
032 #5 28/03/2019 Powerful      
033 #5 29/03/2019 Cut      
034 #5 30/03/2019 Balanced      
035 #5 31/03/2019 Rest      
036 #6 01/04/2019 Burn      
037 #6 02/04/2019 Faster      
038 #6 03/04/2019 Stronger      
039 #6 04/04/2019 Powerful      
040 #6 05/04/2019 Cut & SHAUN-A-THON      
041 #6 06/04/2019 Balanced      
042 #6 07/04/2019 Rest      

Nutrition plan unchanged, PLAN A as described below.

After not doing any sport since 22/03/2019, I start again the Transform:20 program : I weight 74~75kg...

Day Week Date Name of video T1 T2 T3
Chapter 1 - Commit
001 #1 15/07/2019 Burn 112 114 70
002 #1 16/07/2019 Faster 26 30 11.5
003 #1 17/07/2019 Stronger 61 47 38
004 #1 18/07/2019 Powerful 21 9 109
005 #1 19/07/2019 Cut 69 24 19
006 #1 20/07/2019 Balanced -- -- --
007 #1 21/07/2019 Rest      
008 #2 22/07/2019 Burn 105 136 88
009 #2 23/07/2019 Faster 25 39 14
010 #2 24/07/2019 Stronger 66 58 42
011 #2 26/07/2019 Powerful 24 9 86
012 #2 27/07/2019 Cut 80 26 21
013 #2 28/07/2019 Balanced 24 42 38
014 #2 25/07/2019 Rest      
Chapter 2 - Climb
015 #3 29/07/2019 Burn 99 150 94
016 #3 30/07/2019 Faster 27 40 14.5
017 #3 31/07/2019 Stronger 75 76 48
018 #3 01/08/2019 Powerful 25 11 86
019 #3 02/08/2019 Cut 88 29 27
020 #3 03/08/2019 Balanced -- -- --
021 #3 04/08/2019 Rest      
022 #4 05/08/2019 Burn 84 170 93
023 #4 06/08/2019 Faster 29 45 15
024 #4 07/08/2019 Stronger 77 75 52
025 #4 08/08/2019 Powerful 27 12 87
026 #4 09/08/2019 Cut 87 30 37
027 #4 10/08/2019 Balanced 26 66 41
028 #4 11/08/2019 Rest      
Chapter 3 - Conquer
029 #5 09/09/2019 Burn 115 144 88
030 #5 10/09/2019 Faster 30 47 15
031 #5 11/09/2019 Stronger 57 72 48
032 #5 12/09/2019 Powerful 27 18 83
033 #5 13/09/2019 Cut 83 33 33
034 #5 14/09/2019 Balanced -- -- --
035 #5 15/09/2019 Rest      
036 #6 16/09/2019 Burn 125 143 98
037 #6 17/09/2019 Faster 30 43 17,5
038 #6 18/09/2019 Stronger 70 81 58
039 #6 20/09/2019 Powerful 28 13 88
040 #6 20/09/2019 Cut & SHAUN-A-THON -- -- --
041 #6 21/09/2019 Balanced -- -- --
042 #6 22/09/2019 Rest      

The week #6 was a very tough week with friends around and champion's league. Couldn't finish the chalenge.
I'm starting the loop again.

Day Week Date Name of video T1 T2 T3
Chapter 1 - Commit
001 #1 24/09/2019 Burn 128 157 100
002 #1 25/09/2019 Faster 31 39 19
003 #1 26/09/2019 Stronger 77 97 58
004 #1 27/09/2019 Powerful 29 22 98
005 #1 08/10/2019 Cut 90 34 35
006 #1 09/10/2019 Balanced 24 52 37
007 #1   Rest -- -- --
008 #2 10/10/2019 Burn 135 174 96
009 #2 11/10/2019 Faster 30 48 17
010 #2 12/10/2019 Stronger 77 73 54
011 #2 14/10/2019 Powerful 29 14 90
012 #2 15/10/2019 Cut 93 39 27
013 #2 16/10/2019 Balanced 30 55 40
014 #2 13/10/2019 Rest -- -- --
Chapter 2 - Climb
015 #3 17/10/2019 Burn 115 167 105
016 #3 18/10/2019 Faster 32 48 15.5
017 #3 19/10/2019 Stronger 80 101 56
018 #3 21/10/2019 Powerful 27 14 96
019 #3 22/10/2019 Cut 97 35 36
020 #3 23/10/2019 Balanced 32 57 43
021 #3 20/10/2019 Rest -- -- --
022 #4 24/10/2019 Burn 133 166 99
023 #4   Faster      
024 #4   Stronger      
025 #4   Powerful      
026 #4   Cut      
027 #4   Balanced      
028 #4   Rest      

2. Nutrition Plan

The nutrition plan comes in two versions: you follow one or the other depending on your weight, more or less than 150 LBS (= 68 kg in SI system):

Each little Tupperware has his own size as this:

It was important for me to have it in liters because it's not easy to find Tupperware where I'm living... So I made them using plastic bottles:

I decided to organize my days like this:

Insanity MAX 30 lists a looooot of food that is OK to eat (while respecting the daily meal plan). Here are listed only what I like to eat and what I can find in my non-western country.

Veggies

Veggies - Fruits - Proteins - Carbs - Healthy fat - Seeds and dressings - Oil and nuts

Beetroots (betteraves)
Tomatoes (tomates)
String beans (haricots vert)
Peppers (poivrons)
Carrots (carottes)
Cucumbers (concombres)
Radishes (radis)
Onions (ognon)

 

Fruits

Veggies - Fruits - Proteins - Carbs - Healthy fat - Seeds and dressings - Oil and nuts

Raspberries (framboises)
Blackberries (mûres)
Strawberries (fraises)
Watermelon (pastèque)
Cantaloupe (melon "classic" orange à l'interieur)
Orange
Tangerine (mandarine)
Apple (pomme)
Apricots (abricots)
Grapefruit (pamplemousse)
Cherries (cerises)
Grapes (raisins)
Kiwi
Mango (mangue)
Peach (pêche)
Nectarine
Pear (poires)
Pineapple (Ananas)
Banana (banane)
Honeydew melon (melon espagnol)
 

Proteins

Veggies - Fruits - Proteins - Carbs - Healthy fat - Seeds and dressings - Oil and nuts

Boneless chicken (blanc de poulet)
Lean ground chicken (viande de poulet hachée)
Eggs - 2 larges (2 oeufs)
Egg white - 8 large (4 blanc d'oeuf)
Red meat (viande rouge)
Lean ground red meat (viande rouge hachée)
Pork tenderloin (rôti de porc?)
Turkey slices low sodium fat-free (jambon de dinde)
Ham slices low sodium fat-free (jambon)
 

Carbs

Veggies - Fruits - Proteins - Carbs - Healthy fat - Seeds and dressings - Oil and nuts

Sweet potato (patate douce)
Beans (haricots rouge, blanc, ...)
Lentils (lentilles)
Peas (petit-pois)
Brown rice (riz marron?)
Wild rice (riz sauvage?)
Potato (pommes de terre)
Pasta whole-grain (pâtes complètes)
Couscous whole-grain (couscous complet?)
Crackers whole-grain (biscuit salé)
Cereal whole grain low sugar
Bread whole-grain (plain complet)
Pita bread whole wheat (pain de kebab)
Waffles whole-grain (gauffre)
Pancakes whole-grain (crèpes)
Tortilla whole wheat (tortilla)
 

Healthy fat

Veggies - Fruits - Proteins - Carbs - Healthy fat - Seeds and dressings - Oil and nuts

Avocado (avocat)
Raw nuts:

  • 12 whole almonds (amandes)
  • 8 whole cashews (noix de cajou)
  • 14 whole peanuts (cacahuètes)
  • 20 whole pistachios (pistaches)
  • 8 walnut halves (noix)

Feta cheese
Goat cheese (fromage de chèvre)
Parmesan

 

Seeds and dressings

Veggies - Fruits - Proteins - Carbs - Healthy fat - Seeds and dressings - Oil and nuts

Raw nuts chopped
Peanuts

 

Oil and nuts

Veggies - Fruits - Proteins - Carbs - Healthy fat - Seeds and dressings - Oil and nuts

Extra-virgin olive oil (huile d'olive)
Walnut oil (huile de noix)
Nut butters (peanut, almonds, cashew, etc...)

 

+ Free add-ons

You can eat these as much as you want!

Lemon and lime juice (not margaritas!)
Vinegars
Mustard
Herbs (fresh and dry)
Spices (except salt... Пипец жаль!)
Garlic
Ginger
Tabasco

 

+ Substitutions

Three times a week only, you can replace one portion of carbs by one item of the list.

Fresh fruit juices 24cL
Wine 12cL
Vodka or alcohol 3cL
Dark chocolate 14g
Potao chips 10 chips
Tortilla chips 10 chips
Popcorn (air popped) 70cL
Pretzels 28g

 

Water, Coffee and tea

Drink a lot of water.
No limits on tea and coffee, drink as much as you want. But no milk, no sugar!

It is recommended to drink a lot of water, especially while doing Insanity sport program.

Try to drink you body weight (in LBS) divided by two (in Ounces).
If you weight 150 LBS, drink 150/2 = 75 ounces.
Here is the formula with SI units:

  • Water to drink in liters = (Weight in Kilogram x 2.20462) x 0.02957 / 2  

For me that weight originally 83kg and then 69kg :

I have to say that I was drinking much more when I just started and was 83kg.

Beverage to avoid

Do not drink sodas and juices. You don't need it.
Same goes for alcohol. One beer or a glass of wine = 2 yellow portions.

 

3. Few pictures of what I am eating

Breakfast

1 fruit + 1 protein = 1 serving

1 fruit + 1 protein + 1/2 healthy fat (parmesan) + 1/2 veggie (onion) + 1 oil and nuts (extra virgin olive oil) + dry herbs + pepper = 1 serving

1 fruit + 1 protein + 1 carb (potato) + 1/2 healthy fat (parmesan) + 1/2 veggie (onion) + 1 oil and nuts (extra virgin olive oil) + dry herbs + pepper = 1 serving

1 fruit + 1 protein + 1 carb (potato) + 1 veggie (tomato) + dry herbs + pepper = 1 serving

Salad

2 veggies + 1 oil and nuts (olive oil) + balsamic vinegar = 1 serving

Main meal

Lunch: 2 carbs + 2 proteins = 1 serving
Dinner: 1 carb + 1 protein = 1 serving

Fruits

1 fruit = 1 serving

Snacks

Actually so far it's exclusively "Healthy fat" portion. Here are 4 portions of Healthy fat. But it's maximum one a day!

Cheat meals

Mexican tortillas:

2 veggies + 4 healthy fat + 4 carbs + 3 proteins = 2 servings ~ 5 tortillas

Burger:

2 veggies + 2 proteins + 4 carbs + cheese for burger = 2 burgers + salad

Pizza:

2 carbs + 1 veggie + 2 healthy fat (parmesan) + 2 proteins + 3 oil and nuts (olive oil) = 1 pizza ~ 2 or 3 servings

My fridge