P90X nutrition plan

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MEDITERRANEAN SHRIMP KEBABS-LEVEL III -:,;.• 12 shrimp (1 ounce each) 1/8 red onion, cubed 636 Calories (kcal) 1/2 zucchini, cut in 1-inch-thick slices 1/4 yellow pepper, seeded and cubed 27 g Total Fat (1% calories from fat) 8 white mushrooms 73 g Protein 1/4 cup fresh lemon juice 1 tablespoon olive oil 28 g Carbohydrate 1 teaspoon oregano 517 mg Cholesterol 4 metal or wooden skewers 513 mg Sodium 1. Assemble kebabs by alternating vegetables with three shrimp per skewer. 2. In a small bowl, blend lemon juice, olive oil, and oregano to make a marinade. 3. Brush marinade over kebabs and place on grill for 7 to 10 minutes. 4. Turn and brush with remaining marinade while grilling until vegetables are cooked and shrimp are opaque. LEVEL I See previous page LEVEL II See previous page LEVEL III 4 protein, 2 vegetable, 1 fat PORK CHOP BAKED WITH APPLE AND SWEET POTATO-LEVEL I per serving: 6 ounces lean boneless pork loin 1 medium sweet potato • 415 Calories (kcal) 1 medium apple 8 9 Total Fat (17% calories from fat) 33 g Protein 53 g Carbohydrate 77 mg Cholesterol 80 mg Sodium 1. Preheat oven to 350 degrees. 2. Slice the sweet potato thinly. Quarter, core, and slice the apple into eight pieces. 3. On a large piece of foil, layer sweet potato slices, pork chop, and then apple slices. If desired, sprinkle with cinnamon, salt, and pepper. i 4. Wrap well and bake for 40 minutes. LEVEL I ;-'-:44[. LEVEL II See next page LEVEL III See next page 1 carbohydrate, 1 fruit DirurueR
PORK CHOP BAKED WITH APPLI 9 ounces lean boneless pork loin 1 medium sweet potato 1 medium apple SWEET POTATO - LEVEL il per serving: 513 Calories (kcal) 12 g Total Fat (21% calories from fat) 48 g Protein 53 g Carbohydrate 115 mg Cholesterol 111 mg Sodium 1. Preheat oven to 350 degrees. 2. Slice the sweet potato thinly. Quarter, core, and slice the apple into eight pieces. 3. On a large piece of foil, layer sweet potato slices, pork chop, and then apple slices. If desired, sprinkle with cinnamon, salt, and pepper. 4. Wrap well and bake for 40 minutes.
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Nutrition Plan EATING FOR POWER PER
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INTRODUCTIOI A Note Fr PROGRESS AS
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THERE AR Nutrition expert Carrie Wl
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THE 3 PHASES L " {e tne PWX exercis
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I YOUR BODY FAT PERCENTAGE THE Lowe
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GENERAL GUIDELINES While this plan
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1 WHAT RESULTS TO EXPEC" The P90X N
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LOW-FAT COOKING TECHNIQUES Learning
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ii « I 12
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• LL > U. i I u u S
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PORTION APPROACH During Phase 1, us
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I GEt -s 18
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FAT SHREDDER MEAL PLAN APPROACH -Re
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FAT SHREDDER MEAL PLAN APPROACH .-R
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1-1/2 cups balsamic vinegar 2 table
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1/3 cup shallots, chopped 1/3 cup a
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ASPARAGUS SOUP 7-7/4 cups onions, d
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VEGETABLE SOUP 10 cups fat-free chi
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PROTEIN SHAKE-LEVEL III 1 cup skim
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10 egg whites 4 ounces chicken brea
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SPINACH SCRAMBLE-LEVEL per serving:
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MUSHROOM OMELET-LEVEL II per servin
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CHEF SALAD-LEVEL III ! 5 ounces fat
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TUNA SALAD-LEVEL I 6 ounces tuna, c
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CHICKEN SALAD-LEVEL II per serving:
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ISLAND PORK TENDERLOIN SALAD-LEVEL
Page 56 and 57: SHRIMP STIR-FRY-LEVEL III per servi
Page 58 and 59: BEEF AND BROCCOLI STIR-FRY per serv
Page 61 and 62: KlrimikWilaJrltFiTH! PHASE ENERGY B
Page 63 and 64: LEVEL; rn s W m a p- m en 33 c H to
Page 65 and 66: PROACH 1 medium_.4pp/e 1 cup_Aprico
Page 67 and 68: MEAL PLAN APPROACH
Page 69 and 70: Recipe ENERGY BOOSTER included MEAL
Page 71 and 72: '-..Extra-lean J!Jrger -Low-fat m&,
Page 73 and 74: GREEN APPLE SALSA per serving: 3 pl
Page 75 and 76: : ounces boneless, skinless chicken
Page 77 and 78: SHRiMP PASTA POMODGRO-LEVEL II 7 ta
Page 79 and 80: CHICKEN CAESAR SALAD-LEVEL 12 ounce
Page 81 and 82: 6 ounces canned tuna, in water 1 cu
Page 83 and 84: •-•• mg: s (kcal) rtal Fat im
Page 85 and 86: PORTION APPROACH ENDURANCE MAXIMIZE
Page 87 and 88: RTION APPROACH 1 serving PROTEINS D
Page 89 and 90: each serving = 100 cal. 1 medium„
Page 91 and 92: MEAL PLAN APPROACH • ENDURANCE MA
Page 93 and 94: ROACH; 3 MER ENDU -?.iJ..'. •:.
Page 95 and 96: 4NER en cot Sauce n, medium beans,
Page 97 and 98: vmg: 'kcal) d Fat i fat) otein irat
Page 99 and 100: 'mm BLACK AND WHITE BEAN CHILI 1 te
Page 101 and 102: PASTA SALAD-LEVEL ii 3 ounces pasta
Page 103 and 104: SPICY CHINESE NOODLES-LEV ' ounces
Page 105: MEDITERRANEAN SHRIMP KEBABS-LEVEL I
Page 109 and 110: • I ..;. QUICK OPTIONS CONVENIENC
Page 111 and 112: CALORIES PROTEIN CARB. food JACK IN
Page 113 and 114: :EAKFAST SNACK LUNCH SNACK DINNER C
Page 115 and 116: : :'. lEAKFAST 5 LUNCH SNACK DINNER
Page 117 and 118: 4MENTS SNACK LUNCH SNACK DINNER COM
Page 119 and 120: 1MENTS SNACK -,••;)•'•':•
Page 121 and 122: 1ENTS RECIPE INDEX ENTS ^Y Apricot
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P90X nutrition plan

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