Insanity meal & nutrition plan

Food is fuel and you're going to need a ton of it while you're doing Insanity. Deprivation diets focus on starving your body and are, ultimately, unsustainable and unhealthy for you. In this nutrition guide, you'll have 10 options for each meal that are designed with the right ratio of carbs, protein, and fat to give your body the energy it needs to power through your workouts and help you earn the body of your dreams.

insanity nutrition philosophy

To train like an elite athlete, you have to eat like one too. This meal plan is specifically designed to fuel your body with the energy it needs to power through Insanity's word class workouts. Unlike other diets, you can't cut out calories or carbs. You're going to need both as this program is going to cause you body to literally burn through anything you throw at it.

This is not the time to diet and if you go on a deprivation diet, you're going to have a bad time and not get the results you want.

Beachbody doesn't push diets and you shouldn't look to be on one. This nutrition guide gives you healthy meal options that contain (roughly) the same number of calories with a low glycemic index (low in sugars) to keep your metabolism steadily burning throughout the day. This fosters healthy weight loss while providing sufficient fuel for your intense workouts.

Insanity Nutrition Guide

What's my daily caloric intake?

Insanity uses the Harris-Benedict Equation for your base caloric needs which is the minimum amount of calories needed to maintain your weight with zero exercise. The equation differs for men and women so use the correct one below.

Step #1: Base Energy Requirement


655 + (4.35 * weight in pounds) + (4.7 * height in inches) - (4.7 * age in years) = Base Energy Requirement


66 + (6.23 * weight in pounds) + (12.7 * height in inches) - (6.8 * age in years) = Base Energy Requirement

Step #2: Activity Level

Take your Base Energy Requirement number and multiply it by the exercise factor below. (Because you're doing Insanity, you should be multiplying by the Moderately or Very Active modifier.)

   Exercise Factor    Category Explanation
   1.2 Sedentary Little or no Exercise
   1.375 Lightly Active Light Exercise
(1 to 3 days / week)
   1.55 Moderately Active Moderate Exercise
(3 to 5 days / week)
   1.7 Very Active Hard Exercise
(6 to 7 days / week)
   1.9 Extremely Active Hard Daily Exercise and / or
a physical job


The figure you have after step 2 is the amount of calories you would need to consume to maintain your current weight, but since you're doing Insanity, you're probably looking to lose weight or put on muscle.

If you're looking to lose weight, subtract 500 calories / day from that figure.

If you want to gain weight, add 250 - 300 calories / day to that figure.

When should I be eating?

Most people don't know that when you eat is almost as important as what you eat. The goal behind any nutrition / fitness plan is to turn your body into a calorie burning machine and the best way to do that is to eat on a schedule so you can make your metabolism work for you.

The ideal time to eat before a workout is 1 hour so your body has plenty of time to digest the food and so you'll have enough energy for your workout. On the flip side of that, you don't want to go longer than 3 hours without eating before starting a workout since your tank will be running on fumes and your workout will suck.


  • Meal #1: Breakfast
  • Meal #2: Mid-morning Snack
  • Meal #3: Lunch
  • Meal #4: Afternoon Snack
  • Meal #5: Dinner

How much should I eat?

You may not be used to eating 5 meals a day and that's alright! We've had the "three square meals a day" hammered into us since childhood so it's understandable if hearing that you have to eat 5 times a day while you're doing Insanity might take you back a bit.

The key to this is eating 5 small meals throughout the day so your metabolism is constantly burning calories rather than spiking when you eat your three squares.


  • Meal #1: 400-calories
  • Meal #2: 400-calories
  • Meal #3: 400-calories
  • Meal #4: 400-calories
  • Meal #5: 300-calories

*If you're on a 1,900 calorie / day meal plan.

You can divvy up your daily calories however you like, but we recommend that you make them as even as possible with fewer calories for your final meal to help simulate intermittent fasting in order to burn more calories overnight. Everyone's different so we encourage you to find what works best for you, as long as you're eating 5 meals a day.