Academy – Lesson 3

LESSON 3

Learn the details of how the Freedom Option works

Download and bookmark the tiers so you have them with you

NOTE:  Since the making of this video, we changed the calculator to do the 10% calculation for you.  So you don’t need to figure the 10%.  You already have it from step 1.

DOWNLOAD AND BOOKMARK THE TIERS: At the bottom of this page you will find two sets of links to our 90/10 Nutrition Tiers. They are arranged like the colors of a stop light (Green, Yellow, and Red). Download the pdf versions of the Green, Yellow and Red Tiers to your computer so you can print or view them any time you need to. You can bookmark the online links and/or save them to your phone desktop so you can get to them anytime you need them.  They are also conveniently available on the 90/10 app.

REMEMBER YOUR 10% ALLOWANCE:  Remember your 10% calorie target from the first step? This is the amount you can eat from the Yellow Tier. See step 3 below for more.

EAT THE 90/10 WAY:  Now just make sure you eat AT LEAST 90% of your intake for the day from the green tier, NO MORE THAN 10% from the yellow tier, and stay completely away from the red tier except on very special occasions. It’s that easy…90, 10, 0….green, yellow, red.

PLAN YOUR MEALS:  Use the 90/10 Meal Planner to plan your meals so you can save time, generate shopping lists, and know you are eating real food.

PDF VERSIONS

GREEN TIER

Click the image to download the green tier.  Bookmark the online version at the button below.

YELLOW TIER

Click the image to download the yellow tier.  Bookmark the online version at the button below.

RED TIER

Click the image to download the red tier.  Bookmark the online version at the button below.

ONLINE VERSIONS

When you are done, use button below to move to the next lesson.  If you are a Clean Plate Club member, you’ll get points for completing this lesson!

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