Your Complete Guide to the CIZE Meal Plan

cize eat up meal plan cover review

cize eat up meal plan cover review

Beachbody includes a nutrition plan in every workout program, and Cize is no exception. Whether you want an amazing transformation or just want to lose those pesky last 10 pounds, will the Eat Up! nutrition plan help you reach your goals? Click here if you want the complete review of the Cize workout plan.

I'm here to break the nutrition plan down for you, cut through the hype, answer some common questions, and I'll even give you tips how to tweak the Cize meal plan and make it work for YOU.

I’m always intrigued by diet plans. Why? For me it's personal. Having lost 80 pounds of excess "fluff," maintaining my weight loss is critically important to me. Not just to rock a pair of skinny jeans, but I choose to eat a (mostly) nutritious diet to fuel my body like an athlete to support my activity, whether it's Cize, kickboxing or power shopping.

For me, these are the 3 no-brainers that any meal plan must have:

  1. Help achieve weight loss or weight maintenance goals

  2. Provide all the nutrients your body needs

  3. Be Satisfying – including foods I enjoy

Oh, and I'm a busy person, as I suspect you are. So SIMPLE and DOABLE FOR REAL PEOPLE are features the Cize nutrition plan must have for it to be of value to me.

learn more cize button

learn more cize button

But first, the big question on everyone's mind is: Will I lose weight on the Cize diet and how much??

The answer is a resounding YES (with some caveats). The Cize nutrition plan is sound, but it is not effortless (here's a secret – NO diet is effortless), and it is not a miracle. YOU are the one who will determine your success. YOU need to make smart food choices most of the time. YOU need to decide EVERY SINGLE DAY if you will keep moving (however imperfectly) toward your goals or if today is the day you will give up.

To lose weight on the Cize plan you must be eating at a deficit, which means you are eating slightly less calories than your body needs to survive. The amount of food, and the types of foods are calculated in a simple portion control system. I’ll explain all the details below, but know that if you follow the plan as written you WILL lose weight if that is your goal.



The Cize Eat Up! nutrition plan in a nutshell.

Cize claims to be the “end of exercise,” and the Cize Eat Up! guide enthusiastically welcomes you to the end of dieting. What? How can you achieve your weight loss goals without dieting?

It’s all about choices. The Eat Up! plan will give you lots of options, and all of the options include real, unprocessed foods. It also gives you plenty of easy-to-throw-together meal options and recipes, so eating clean is both simple and delicious.

Some Beachbody meal plans, like the 21 Day Fix Extreme, call for no cheats or treats. Not so, with the Cize plan. You’ll learn how to budget in occasional splurges and you’ll receive a Weekend Survival Guide to tackle big nights out.

The Cize Eat Up! Plan is simple portion control.

Portion control means that you learn WHAT types of foods to eat for good health (fruits, veggies, protein, carbs, healthy fats, nuts & seeds, etc.) and you learn the proper amounts of those foods for your body. Portion control plans have tons of flexibility and variety and they ensure you’re getting all the nutrition your body needs each day.

Step 1: Select either Plan A (if you weigh less than 150 pounds) or Plan B (if you weigh more than 150 pounds.

Plan A is 3 servings of veggies, 2 fruits, 4 proteins, 2 carbs, 1 healthy fat, 1 seeds & dressings, 2 oils & nut butter portions.

Plan B adds on extra portions of veggies, fruit, carbs, and oils & nut butters.

Step 2: Eat 5 times per day.

Here’s a typical day:

  • Breakfast

  • Snack #1

  • Lunch

  • Snack #2

  • Dinner

Feel free to change things around. I don’t need a snack between breakfast and lunch. I prefer to eat breakfast, lunch, snack #1, dinner, snack #2. But even I mix things up and might combine both snacks into a mini meal.

cize food directory

cize food directory

Step 3: Choose the Foods You Enjoy From the Food Directory

Now we get to eat!  You are given a list of healthy, wholesome, "real" foods to choose from. At the same time, you have the flexibility to eat what YOU want. Have you ever tried following someone else's diet plan with pre-written menus? It can be challenging for those of us who are dietary free spirits.

The Cize Eat Up!! plan gives you FREEDOM. Freedom means you are less likely to rebel right into your kids’ box of Lucky Charms. (Wait, maybe that’s just me??)

The food lists show you exactly how much of a food equals a portion so there is no calorie counting or guesswork involved. The portions are sized using measuring cups and spoons.

The Cize Eat Up Plan is totally compatible with the 21 Day Fix eating plan.

If you’ve done Beachbody’s 21 Day Fix, you’ll be happy to know that you can use your cute little colorful containers to follow the Cize plan as well. Not only are the food items listed with their portions size, but the corresponding container color is listed as well.

Enjoy occasional treats.

Let’s be honest, treats are a mandatory part of life – at least for me. The Cize Eat Up plan allows up to three treats per week. All you do is substitute one of your carb portions (or yellow container) with one of the treats listed in the guide book.

All the essentials are on the “treats” list, like chocolate, popcorn, wine, chips and frozen yogurt.

cize water bar

cize water bar

Water is a big part of the Cize eating plan, but it doesn’t have to be boring.

We all know we should drink more water and thankfully the Cize plan includes a Beachbody nutrition program staple – the Beachbody Water Bar. You’ll learn how to turn your daily H20 into a treat, using fruit, veggie and herb flavorings.

cize meal builder

cize meal builder

Lots of unique combinations are suggested, so check your guidebook. My personal favorite is the Strawberry Blast (add strawberry slices, lemon wedges and crushed ice to your water).

The Cize Meal Builder is the answer to your meal planning dilemma.

There have been a few Beachbody programs (I’m specifically thinking of PiYo) where you are given the food lists and then you’re basically on your own. Some of us require a little guidance when planning our daily meals, and the Meal Builder is just that tool.

The Meal Builder takes a meal and walks you step-by-step through building a delicious menu, with lots of flavor combinations and options. There are Meal Builders for:

  • Eggs Every Day

  • Oatmeal Bowl

  • Yogurt Parfait

  • Shakeology Bar

  • Salad Bowl

  • Wrap It Up (sandwich wraps like…

  • Simply Grilled

  • Asian Stir Fry

  • Snacks on the Go

The Meal Builder gives you a template for fantastic tasting meals and lots of variety, without over-complicating things.

learn more cize button

learn more cize button

Shakeology is part of the plan.

If you're familiar with Beachbody programs, you may have heard of Shakeology.  It's a superfood nutrition shake that helps increase energy, reduce cravings and helps people lose weight faster.  The Cize nutrition plan recommends you "bust out the blender - and then the moves!"  Corny, but we get it.  Shakeology gives your body the nutrition it needs to look our best, feel our best, and energize us for the Cize dance workouts.

Shakeology can be used for breakfast, lunch, dinner or a snack, and counts as one protein or red container.  I like that it's a quick, easy, delicious way for me to get the nutrients I might otherwise miss in my diet.

You can learn all about Shakeology and how it can help you meet your health goals here.

cize weekend survival guide

cize weekend survival guide

The Cize Weekend Survival Guide

Let’s face it, sometimes we escape home and live a little. What do you do when you have a night on the town?

The Cize Weekend Survival Guide gives you four steps to enjoy your night out without blowing your diet. You’ll learn simple tips to enjoy restaurant meals, enjoy alcohol in moderation, and you’re encouraged to get out on the dance floor to practice your new dance skills!

Cize Diet FAQ's:

Is this diet healthy?

Yes. Follow the plan and you will have adequate amounts of protein, fats and carbs. You will eat a wide variety of fruits and veggies to fuel your body with the nutrients it needs to build muscle and burn fat.

Pay attention to how your body feels. Do you have enough energy? Does the amount of food satisfy you? If you feel excessively hungry, there are guidelines in the book for adding food according to a specific formula.

Is the diet realistic for busy people?

I would say yes. The Cize eating plan does require a little thought, planning and preparation, but so does any healthy eating program. Spending an hour planning your meals and grocery shopping for the week is a worthwhile investment in your health.

Is the diet based on real foods I can easily find at the grocery store?


Is the diet easy to track? Do I have to count calories?

No calorie counting. The Cize Eat Up plan is based on portion control. Tracking your food for the day is as easy as crossing an item off a list or checking a box.

As of this writing the official Cize printable tracker hasn't been uploaded, but you can use this one from the 21 Day Fix:  21 Day Fix Printable Tally Sheets

Or create your own app to track containers:  Create your own container tracker using the Reminders app.

Does the diet tell me what to eat or can I make up my own meal plans to suit my personal tastes?

You have the flexibility to eat whatever you want within the portion control framework, or you can use the Meal Builder for help with meal planning.

Can I tailor the Cize meal plan to my specific food needs, such as gluten-free or vegan?


Can I drink coffee??

Thank goodness, YES! Coffee has anti-oxidants and, honestly, it’s an essential part of my diet. You can decorate your coffee with lowfat milk, small amounts of raw sugar, honey, maple syrup or stevia, and add any flavorings like cinnamon, lemon, nutmeg, pumpkin pie spice.

Are the portions large enough to satisfy me?

You should feel satisfied. You will be eating a well-balanced diet of real foods. Sometimes it feels a bit restrictive if we’re coming from a history of fast food and take-out, but most people adapt quickly.

Will this diet teach me about nutrition and how to plan healthy meals for a lifetime?

Exchange systems like this have been around forever. Becoming familiar with the food lists will show you a variety of healthy, nutritious foods and you can experiment with combining them in a way to fuel your body.

The Meal Builder is a great template for meal planning. You can come up with your own Meal Builders for meals or snacks that you commonly eat.

learn more cize button

learn more cize button

My conclusion?

The Cize Eat Up! meal plan is a simple, well-balanced guide to healthy eating.

The Cize meal plan is sound nutrition. Follow the easy-to-follow guidelines and you will lose weight, while nourishing you muscles with essential vitamins, minerals, proteins and healthy fats. I love the Meal Builder for those times when I need a little help in the meal planning department. The Cize nutrition plan is not overly-restrictive and uses foods you can easily find at your local grocery store. I'd say it's a winner!

Will you be following this meal plan while you Cize it Up?

You can read my review of the Cize workouts here:  Cize Workout Review



cize meal plan pinterest weigh to maintain

cize meal plan pinterest weigh to maintain