Academy – Lesson 3s

LESSON 3

Learn the details of how the Serving Option works

Find your plan level

Download and bookmark the tiers so you have them with you

FIND YOUR PLAN LEVEL:  In the tables below, you will find Plans A-D. Simply take the calorie number you calculated in Step 1 of the Academy, multiply it by 10 (for total calories) and see which plan you fall under. That will show you how many servings of each category you get. Make sure you save that information somewhere. NOTE: There is a link to a google sheet you can save and print as well.

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.  There are also version available on the 90/10 app.

EAT THE 90/10 WAY:  Now just pick foods from the green tier to fill your serving allowances for each category. NOTE: Yellow Tier servings are optional. If you choose to use your “10% yellow” servings, you need to subtract those servings from other categories. In other words, if you are in Plan B and you choose to use your 1.5 servings from the yellow tier for the day, you would need to have 1.5 servings less from other categories that day. For maximum results, it is suggested to subtract yellow servings from the secondary vegetable and grains category, but that is not required. Fresh fruits would be the second most beneficial category to subtract from when using the yellow tier allowance.

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.

Plan A (1200-1399 calories)
Primary Veggies 4 Servings
Secondary Veggies and Grains 2 Servings
Fruits 2 Servings
Lean Proteins 4 Servings
Healthy Fats 3 Servings
Yellow Tier (subtract 1 from above) 1 Serving

Google Version: CLICK HERE

Plan B (1400-1599 calories)
Primary Veggies 5 Servings
Secondary Veggies and Grains 2 Servings
Fruits 2 Servings
Lean Proteins 5 Servings
Healthy Fats 4 Servings
Yellow Tier (subtract 1.5 from above) 1.5 Servings

Google Version: CLICK HERE

Plan C (1600-1799 calories)
Primary Veggies6 Servings
Secondary Veggies and Grains2 Servings
Fruits3 Servings
Lean Proteins6 Servings
Healthy Fats4 Servings
Yellow Tier (subtract 1.5 from above)1.5 Servings

Google Version: CLICK HERE

Plan D (1800+ calories)
Primary Veggies6 Servings
Secondary Veggies and Grains3 Servings
Fruits3 Servings
Lean Proteins7 Servings
Healthy Fats4 Servings
Yellow Tier (subtract 1.5 from above)2 Servings

Google Version: CLICK HERE

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’re done, use the 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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