Get to Know the PiYo Food List with Printables

PiYo Approved Diet Food List

Plan, Shop, Cook, Eat…PiYo…and Look Fantastic!

You can’t out PiYo a bad diet. Sorry, enough with the corny humor.

There are a few things I’m going to cover in this blog post:

  1. I will show you how I planned for the PiYo diet and provide you with the same excel sheet I used to plan my daily diet.
  2. I will show you a sample day of what my PiYo diet looked like.
  3. I will also give you my very own PiYo-approved foods list you can print and take grocery shopping with you.

If you haven’t already done so, please read my How to Get Started with the PiYo Diet post before reading any further.  If you already know your Calorie Target and matched it to your Food Plan, then you are all ready to get planning what to eat.

Two PiYo Nutrition Trackers

For me, the key to staying on track with any diet is planning and tracking. For these two very important reasons, I created a couple of excel worksheets to very easily track and plan my PiYo diet.

The First Sheet:

PiYo Food Planner in Excel

The function of this excel sheet is simple. From the five food PiYo categories, you plan what foods you need to be eating for the day. This way, you make sure you’re eating the correct ratio of foods to get you the best PiYo results possible.

The sheet also tallies and lets you know how many servings of each food group you have remaining. Make sure to enter one serving per line. For example, I had cucumbers and carrots at lunch, while I ate beets and asparagus at dinner. As you can see in the above image, I entered them each on separate lines.

To make it easy for you, I created four versions of this excel sheet to download – one for each food plan. Just make sure to select the correct plan for your calorie level.

Plan A – Calorie Target 1,200-1,399

Plan B – Calorie Target 1,400-1,599

Plan C – Calorie Target 1,600-1,799

Plan D – Calorie Target 1,800 or More

The Second Option

Counting PiYo Meal Planner

This excel sheet is slightly different than the first, but just as easy to use. To use this sheet, you simply input the number of servings from each food group you have or plan on eating for the day. It then automatically subtracts that number and to let you know how many servings you have left for the particular day.

This is the excel sheet I used when tracking my PiYo diet…after first just drawing circles on a sheet of paper with letters for the different food groups and checking them off as the day went on. That was easy too, but not as easy as these sheets were for me.

It’s important to use one of these if you want the best results, because it really helps keep you on track. I found it useful for knowing just what amount of veggies, protein or carbs I needed to eat at dinner.

Servings Sheet – Plan A – Calorie Target 1,200-1,399 

Servings Sheet – Plan B – Calorie Target 1,400-1,599

Servings Sheet – Plan C – Calorie Target 1,600-1,799

Servings Sheet – Plan D – Calorie Target 1,800 or More

You do not need to use both excel sheets, but I do recommend using one of the two. It’s much easier than using your own means of tracking your calories as I did my first week. After amassing a few days worth of scrap paper, I knew I had to create something better, which is why I made these sheets. I found them so useful, I want to share them with you, too to ensure you get the best possible PiYo results.

These sheets can also be printed if you find that it’s an easier way for you to track with pen and paper when you’re on the go.

Sample of What I Ate Today on the PiYo Diet

For Breakfast:

My Strawberry Shakeology mixed with 1 frozen banana, 1 c of frozen strawberries, and 10 oz of water.

For my mid-morning snack:
1/2 c shelled edamame with 1T of sunflower seeds

For lunch:
4oz of chicken breast, one sliced cucumber, and 1/2 c wild rice

For late-lunch snack:
One serving of raw carrots with 1T of mixed nuts

For dinner:
4 oz of turkey meatloaf with 10 lg spears of fresh asparagus and 2 medium-sized beets

This was/is a sample day in the life for me while following the PiYo workout.

For most days, my breakfast was Shakeology blended with fresh or frozen fruit -it’s easy, it’s quick, and it is super healthy. For lunch, it usually was chicken breast seasoned with different herbs with salad and/or veggies. Dinner was always a little more elaborate, usually a lean meat protein, vegetable, and carb. Snacks were nuts or seeds, but I would mix it up to keep it fresh…sometimes even making my own trail mix with pumpkin seeds and a mixed nut blend :)

The PiYo Grocery Shopping Food List

PiYo Approved Diet Food List

Above is an image of the only foods you should be eating on the PiYo diet – for real. You should really try not to eat anything you don’t see. I used this food list for my grocery shopping each week and am even still using it to maintain my results.

To use the sheet, I would make a note of the amount of servings I needed for each food category, and then go through and circle what to buy. To save money on my grocery bill, I would often go through my grocery store’s flyer for the week and circle items that would be on sale and buy natural meat in bulk when on sale and visit farmer’s markets, which of course, depends on the season you’re doing PiYo.

Download or print a copy of the above pictured fancy pdf file here.

And trust me, most people are not going to enjoy every single food listed on the PiYo diet, so I also created a plain text Google Doc that you can get here. To be able to edit the document, go to File and Make a Copy to be able to modify the sheet as you see fit.

Have questions or a comment, please share below. :)

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62 thoughts on “Get to Know the PiYo Food List with Printables”

  1. Thanks so much for designing and sharing these worksheets, Bethany. I had spent 30 minutes trying to make my own before I gave up and did an online search! I used the second sheet and tweaked it a bit (calorie counts per serving in the food category names; and substituted Starch & Grains for the Secondary category.) And I swapped “date” for Day 1 so I could use it as a printout.

  2. Thank you SO MUCH for the spreadsheets. They are going to be immensely helpful as I start this journey. I am always unsure though…. 3 oz of meat, is it 3 oz raw, or 3 oz cooked? Same with veggies, if they are going to be eaten cooked, is it 1 c cooked when they shrink and a lot more equals a cup, or measure raw first? THANKS!

  3. Hi Bethanny,
    Great site. Thanks for all your tips. The meal planning is new to me. I how many ounces of each should I consume in single serving for each category for Plan B?

  4. Hi bethany, I’m allergic to cheese and nuts and was wondering what other food I could take under the healthy fats section please, apart from coconut and the oils. Thank you

    1. Hi Oluwatobi, There is avocado, pumpkin seeds, sunflower seeds, sesame seeds, seed oil and butter and hummus. Bethany

  5. Thank you for taking the time to put these spreadsheets togther. Very helpful! Great start for me as I am not a chef by a long shot!

  6. Hi Bethany, so I do not love salads at all. For primary veggies, would pumpkin count? I can get some spinach/carrots in my smoothie too, but I’m just thinking ahead. Also, I like cooked onions, do you know of any side veggie that would involve cooked onion? This eating plan is going to be new to me. I’ve been eating low carb and keeping my calorie count to about 1300 calories a day with splurges on the weekend, so fingers crossed I’ll figure it out.

    1. Hi Kari, I would consider pumpkin a primary veggie, just not the canned stuff. You can saute onions with most veggies with oil, ground meats too. The PiYo eating plan is pretty easy once you get the hang of it, I don’t think you will have any issues. If you do just ask.:) Bethany

  7. Hi Bethany,

    I’m starting Piyo Monday and I’m concerned because I started planning my meals for the week but what if can’t eat all 1200 calories? I feel like I won’t be able to eat everything on my list due to my always runni by around. Any suggestions?

    1. Hi Maisha, I would try your best to hit the 1200 calorie mark. Eating below that for an extended amount of time can cause the body to go into starvation mode, causing you to hold onto fat reserves. Canned coconut milk is a good way to good in extra calories, or mixing up a large smoothie to enjoy throughout the day works too. Bethany

    1. Hi Cherie, I would check with your doctor first. I can say the PiYo diet is very well rounded with a focus on whole foods which is often recommended for people with diabetes. If you have Beachbody On Demand you would also have access to the “Kathy Smith Project You! Type 2” program which includes a nutrition guide that was developed with the American Diabetes Association, just something you may want to take a look at. Bethany

  8. Hey Bethany! Thank you for all your information on Piyo. I was wondering, I’m 54 and weigh over 220 lbs. How difficult would the exercises be for me? I have arthritis also. I really need to do something about myself. Thank you and God Bless!

    1. Hi Teresa, You’re welcome. Your question is really hard for me to answer. I really can’t say how difficult the exercises would be, but it can’t hurt to try. Of course you would want to get cleared by your doctor before beginning. And, the funny thing about arthritis is often times the more you move the better you feel. I would begin by following the modifier and if any of those moves are to difficult you can always hold a child’s post until you can get back into the exercise. Bethany

  9. Hello. My husband & I are three weeks into the Piyo program. I can not have gluten or dairy. I rarely eat processed foods as it makes me ill. I haven’t yet figured out what it is in the food that effects me. Maybe the process!! Any how getting back to the program. We have not started the eating plan. I have been researching on the internet and I came across your helpful website. I am not looking to lose weight (well maybe just a little bit off my stomach). We did Supreme 90 a couple of years ago with the eating plan for Insanity. Great results. I have also done Insanity (Husband declined – not for him). I lost too much weight with Insanity and thought Piyo would be good to tone & not lose. Your spread sheet is for 1800 calories a day or more. I am 150 cm & weigh 106 pounds. How many calories do you think I should eat a day with out losing weight?
    We will also be doing Body Beast after Piyo. We are yet to decide whether to combine both programmes or do Body Beast first then combine.

    1. Hi Colleen, I have spreadsheets for all of the calorie ranges. You would be at the lowest 1200-1399 calorie range. If you search PiYo hybrid you should also find a couple programs schedules to follow with Body Beast and PiYo combined. Bethany

  10. Hi. I have the Portion Fix containers that came with the 21-day Fix book (no videos). The eating plan looks very similar to the PiYo eating plan but the portions are different. For example, Plan A for PiYo gives 3 Healthy Fats whereas the 21-day fix gives 1. What are the major differences between these two plans? Not sure which one I should be following. Thanks.

    1. Hi Jill, The PiYo plan is a little more vegetable and secondary carb based. I don’t think there is a major difference between the two and following either would be okay.

  11. shannon fitzherbert

    Hi Bethany. I have been following your site for a while now. Your review on the 21 day fix inspired me to start that. I am now on day 9. I was just wondering which nutrition plan you prefer? My primary goal is to lose weight. I see there are some differences between the fix and Piyo. For instance, milk. I like skim milk especially in my oats but we are not allowed that on the fix. Your opinion is greatly appreciated.

    1. Hi Shannon, Yes the diets are very similar. The PiYo diet is a little more grains and veggies than the Fix. Skim milk is allowed on the Fix, but it should be limited to three times a week. I would not value one over the other. The 21 Day Fix diet is probably easier for beginner’s to understand and the color coded containers are very innovative.

  12. Hey! I make my own smoothie in the mornings and one of the ingredients is 1.5 cups of pure coconut water. Any idea what categories this would fall under, if any? Thanks!

  13. Hello Bethany! Love your name by the way :)
    I started using the serving guidelines for the Piyo meal plan last week, and I found lots of resources online. One particular question has been coming up, and it is whether I should base my food intake by the general serving guidelines or by calories. For example, on the resources I found, Soy Milk is acceptable as a form of protein, and one serving (1 cup) is listed as 140 calories. However, I drink Silk Vanilla Light Soy Milk which is actually only 70 calories per 1 cup. If I drink 1 cup of the Silk Vanilla Light Soy Milk, should I consider this 1 serving because it is a cup (regardless of the calories), or should I consider it as a half of a serving because it is only half of the calories associated with 1 serving of lean protein in the meal plans? I hope this makes sense! Thanks in advance for your help :)

    Bethany

    1. Hi Bethany, The problem is, plain soy milk is okay but not the flavored one. The flavored one’s contain added sugars which you will want to avoid. I don’t know if adding a vanilla extract to the plain would help the flavor. Bethany

  14. My piyo will be here Monday I plan on doing the 21 day fix in the morning and piyo when I get home from work. I want to follow the piyo eating plan I fall into plan a but sense I will be working out double do you think I should bump up to plan b also when do you think is the best time to drink shakeology

    1. Hi Kristina, Is there a reason you are going to do both? That might be a little much. Be sure to listen to your body and increase your calories if you need to. I don’t think there is a best time, for me it is breakfast. Bethany

  15. Do u know where i can get a free example of a plan C? i need a either vegan or eat mean plan c thats already done for me. like what to eat each day. from breakfast, snack, lunch, snack and dinner and how much. i keep seeing free meal plans on food with Plan A and others but not Plan c. i need someone to just do it for me. its way too confusing for me.

    1. Hi Natalie, A simple way to adjust the plan is to just increase your servings of said foods. My boyfriend is a lot bigger than me and we pretty much eat the same foods, he just gets more servings. Bethany

  16. Cooked vegetables/meat shrink, do you measure them in the containers pre-cooked or fill it with cooked veggies/meats?

    1. Hi Dana, The eating plan tells you if you should measure that specific food cooked or raw, so it varies. Bethany

  17. the answer may be staring me in the face but can you explain how for example 1 serving of the lean protein is 140 calories…. what is a serving? where do we find what the actual amount one serving looks like for say, chicken- yogurt, cheese, etc. is there an extra site we look this up on? calorie counter? I just thought that labels always had their own version of a serving and their own calorie # that coordinated. I’m lost.

    1. Hello, Yep it varies depending upon the food. A serving is just a way of measurement, 3 oz of chicken for example is one serving, which equals about a 140 calories. 2 large eggs is also a serving that equals about a 140 calories. The PiYo eating plan lists all of the serving sizes for different foods. You could also use a tool like calorie king. You seem to be overthinking it and confusing yourself. Bethany

      1. my friend and i are setting up our plans together and we keep getting conflicting information. calorie king vs my fitness pal vs this sheet we found online: don’t all add up exactly.

        you speak of the piyo eating plan that lists all the servings. is that the document i just linked to above? (my piyo package is still in route).

        i’m just nervous as i’ve never counted calories before. i am likely overthinking it and confusing myself because it is new to me and i don’t seem to have all the information i need. thanks for your patience and help.

      2. Hi Rebec, Yeah, just follow the serving sizes recommended in PiYo, these will relate to your food blocks. With PiYo, you are not counting calories, just the recommended servings of food. It will be clearer when your Get Lean PiYo eating plan arrives. Bethany

      3. I have already lost my serving guide from my kit. Do you know how I can find another one?
        thank you,
        wendy

      4. Hi Wendy, If you ordered through Team Beachbody I would reach out to customer service, they might be able to provide you with a hardcopy or maybe a pdf version. Betahny

  18. Hi Bethany-this looks great! But, I can’t get the Plan C excel sheet to open. Can you help or email it to me? Thanks!

  19. Hi Bethany. Thank you so much for everything you provide us with on this website. It is my main go to. I have a bad lower back but I need to get in shape. I bought PX90, TurboFire, Brazilian Butt Lift and Piyo. I really need to lose about 20lbs and get back into shape. What do you suggest I do? Or even a combo of 2?

  20. This is sooo helpful! Looking to buy PiYo through your site! I wanted to know, though; what if you eat 2 eggs with a meal, for instance. Would the 2 eggs count as 2 servings of protein or just one?

  21. Thank you for sharing ! I just started the Piyo program and I wasn’t sure what to do about diet and calory intake. I’m trying to gain some muscle mass (definitely not lose weight), while still staying away from gluten and sweets as it tends to affect my skin. I love the grocery list, I’m sure it’s going to be super helpful in figuring out weekly meal plannings, etc…Your results are pretty amazing by the way, it gives me confidence to keep going.
    Can’t wait to get started!

  22. I was wondering, for the shakeology do you count the shake as a whole or do you count the powder as the protein and anything you add as separate? For example, you have shakeology mixed with a banana and more strawberries. Is the added fruit counted in your fruit servings for the day? I’m on plan A. Thanks for your help!!

    1. Hi Michelle, Yes, the protein is a red and then the added fruits count towards you other servings. Bethany

      1. Hi, Bethany my name is Crystal and today is my first day starting the piyo D plan. My priblem is I don’t eat but it is not intentionally I just stay really busy all the time so eating is going to be my challenge. But today I am starting to eat! I ordered the 21 day fix because I feel like if I have the containers filled with the food I will be more likely to actually eat them. Well we will se how it goes, also I want to thank you for the sheet because I too hand made mine this morning and it is great that you put the D plan on there to because in the booklet ir only give A plan example.

  23. Hi! Thanks for doing all of this work. It’s super helpful. I can’t get the Plan A Calorie Target doc to open. Is it still available? Thanks!

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