By request, today I’m sharing a full day of eating from the 2B Mindset nutrition program, using easy 2B Mindset recipes that anyone can pull together. I love this program because it’s visual, easy to follow and simple!
But Wait, What is 2B Mindset?
2B Mindset is one of Beachbody’s signature nutrition programs, designed by a registered dietitian Ilana Mulhstien. She created the program based on the success she’s had with clients in her private practice, along with a program she taught at UCLA.
The program is based on eating whole foods, prioritizing high fiber veggies, hydration and managing your intake based on some simple guidelines and principles. You can learn more about 2B Mindset and see some before and after results, here.
2B Mindset - The Basics
There are a few basic “rules”’ that guide the plan. Beyond that, the world is your eating oyster!
Rule #1 is to hydrate.
So often we think we’re hungry when really, we just need to drink more water. The ideal amount is half your body weight in ounces. So if you’re 140 pounds, you should be drinking 70 ounces of water every day. More is better.
Rule #2 Eat mostly veggies.
This is really the secret sauce for this plan. It's based on eating a high volume of high fiber foods so you’re always satisfied and literally can eat to your heart’s content. The trick is making veggies taste good, and nobody does that better than Ilana (the creator of the program).
Rule #3 Weigh yourself daily.
If weight loss is your goal, then data points are necessary. The two main pieces of data we use on this plan to monitor success is weighing ourselves every day and watching which way the scale goes and then, the next rule, tracking our food.
Rule #4 Track your food.
This is critical! No matter what you eat, you need to write it down so you know what you’re working with. That way, if you get on the scale and see that it’s going the wrong way, you have a food log that you can go back to and see where you may need to make changes. It also keeps you accountable for the food you eat! You don’t have to use any macro trackers or even measure food, but have a general idea of how much you’re eating so you can monitor it.
Plate It - The 2B Mindset Meal Structure
I LOVE how Ilana structures the meal plan with 2B Mindset because it’s simple and easy to follow using a plate as your guide. Here’s what I mean.
- 50% protein and 50% High fiber carbs (FFC)
- 50% Veggies, 25% Proteins, 25% High fiber carbs (FFC)
- 75% Veggies, 25% Proteins
- 50% Veggies, 25% Proteins, 25% High fiber Carbs (FFC)
That’s it in a nutshell! As you can see, there’s a high emphasis on eating veggies, not only because they are filling and fibrous, but also because they’re full of micronutrients that the body needs.
Fats, Dressings and “Indulgent Foods”
I know you’re probably wondering - what about peanut butter? And for that matter, what about all the sauces, oils and seasonings we use to make food taste amazing?
There’s room for that too, but the idea is to make real food the star of the show, and use sauces and other extras sparingly. This is where the program gets more tactical and practical, showing you ways to create meals that are healthful and delicious.
2B Mindset Isn't Just About the Recipes
Much like any other nutrition program out there that's focused on weight loss, there is a structure to 2B Mindset that requires you to plan your food and stick to your plan.
However, the big difference between this program and other meal-focused plans is that there is a strategy for dealing with emotional eating, and navigating food in tricky situations. If you are someone who eats to soothe or tends to over eat at social gatherings, this program is going to teach you how to not do that anymore.
How to Join 2B Mindset
Start with the nutrition only bundle package that includes everything you need to get started, from the book, tracker system, 30 days of Shakeology and more. If you want to add access to the workouts to accelerate your results, opt for the full nutrition and fitness bundle instead. It's well worth the extra $40!
A Day of eating 2B Mindset Recipes (in pictures)
Breakfast - Protein Pancakes (protein + high fiber carb)
Lunch - Kale Pad Thai Salad with leftover chicken or tofu
Dinner - Slow Cooker Chicken Masala (just protein, veggies and a light coconut sauce)
Snack - Shakeology with Spinach & Berries (protein, high fiber carb + veggie)
My Favorite 2B Mindset Recipes
Because 2B Mindset is a flexible meal plan, many of the recipes from the Portion Fix can be used interchangeably! Here's some of my favorite recipes that are ideal for both programs.
The BEST Gluten Free Air Fryer Bread (protein & high fiber carb)
Air Fryer Chicken Parmesan (protein & high fiber carb)
Sweet Potato Toasties (high fiber carb)
Butternut Squash Ginger Soup (veggie)
Easy Cauliflower + Artichoke Soup (veggie)
Healthy Pumpkin Bread (high fiber carb)
Crispy Seasoned Chickpeas (high fiber carb)
Air Fryer Turkey Meatballs (protein)
Air Fryer Buffalo Cauliflower Wings (veggie)
Air Fryer Bang Bang Shrimp (Protein)
Caren is a certified yoga teacher, fitness instructor and ADHD Coach. As the founder of The Fit Habit, she shares ADHD-friendly self-care, food & fitness inspiration, along with practical ways to foster mind + body wellness.