P90X nutrition plan

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week -. 15 BREAKFAST SNACK LUNCH \. 4';:•,:. ;y,:hjj COMMENTS MO TU WE I I SU week \ 16 BREAKFAST SNACK LUNCH SNACK DINNER COMMENTS It L L L \-' M M M M DAILV JOURfUAL
1ENTS RECIPE INDEX ENTS ^Y Apricot Sauce 88 Asparagus Soup 28 Balsamic Vinaigrette 24 Barbecue Sauce 89 Beef and Broccoli Stir-Fry 50 Black and White Bean Chili 91 Blueberry Muffins 90 Breakfast Potatoes 66 Butternut Squash Soup 28 Caesar Dressing 64 Cheese Scramble-Level 1 34 Cheese Scramble-Level II 35 Cheese Scramble-Level III 35 ChefSalad-LeveU 39 Chef Salad-Level II 39 Chef Salad-Level III 40 Chicken Caesar Salad-Level 1 70 Chicken Caesar Salad-Level II 70 Chicken Caesar Salad-Level III 71 Chicken Pita-Level I 67 Chicken Pita-Level II 67 Chicken Pita-Level III 68 Chicken Salad-Level I 43 Chicken Salad-Level II 44 Chicken Salad-Level III 44 Chicken Scramble-Level 1 33 Chicken Scramble-Level II 33 Chicken Scramble-Level III 34 Chilled Cucumber Soup 27 Coleslaw 51 Cumin Vinaigrette 24 Dijonnaise Sauce 88 Gazpacho 29 Gravy 26 Green Apple Salsa 65 Grilled Ahi Tuna Salad-Level I 75 Grilled Ahi Tuna Salad-Level II 76 Grilled Ahi Tuna Salad-Level III 76 Grilled Chicken Burrito-Levell 71 Grilled Chicken Burrito-Level II 72 Grilled Chicken Burrito-Level III 72 Grilled Veggie Focaccia 91 Honey-Chile Sauce 26 Island Pork Tenderloin 45 Island Pork Tenderloin Salad-Level I 45 Island Pork Tenderloin Salad-Level II 46 Island Pork Tenderloin Salad-Level III 46 Italian Meatloaf 75 Lemon-Dill Sauce 27 Lemon-Garlic Chicken 50 Lime-Soy Vinaigrette 64 Mango-Ginger Sauce 25 Mediterranean Shrimp Kebabs-Level I 97 Mediterranean Shrimp Kebabs-Level II 97 Mediterranean Shrimp Kebabs-Level III ....98 Miso Soup 29 Mushroom Omelet-Level I 37 Mushroom Ornelet-Level II 38 Mushroom Omelet-Level III 38 Mustard Cream Sauce 89 Oatmeal Pancakes 90 Pasta Salad-Level I 92 Pasta Salad-Level II 93 Pasta Salad-Level III 93 Pear and Granola Muffin 66 Pear and Peppercorn Sauce 65 Pesto Sauce 25 Pork Chop Baked with Apple and Sweet Potato-Level 1 98 Pork Chop Baked with Apple and Sweet Potato-Level II 99 Pork Chop Baked with Apple and Sweet Potato-Level III 99 Protein Shake-Level 1 31 Protein Shake-Level II 31 Protein Shake-Level III 32 Red Pepper Soup 30 Shrimp Pasta Pomodoro-Level 1 68 Shrimp Pasta Pomodoro-Level II 69 Shrimp Pasta Pomodoro-Level II! 69 Shrimp Stir-Fry-Level I 47 Shrimp Stir-Fry-Level II 47 Shrimp Stir-Fry-Level III 48 Soy Sausage Muffin 32 Spicy Chinese Noodles-Level I 94 Spicy Chinese Noodles-Level II 94 Spicy Chinese Noodles-Level III 95 Spinach Scramble-Level 1 36 Spinach Scramble-Level II 36 Spinach Scramble-Level III 37 Steak and Arugula Salad-Level I 40 Steak and Arugula Salad-Level II 41 Steak and Arugula Salad-Level III 41 Stuffed Baked Potato 92 Tuna Salad-Level 1 42 Tuna Salad-Level II 42 Tuna Salad-Level III 43 Turkey Burger-Level I 48 Turkey Burger-Level II 49 Turkey Burger-Level III 49 Vegetable Soup 30 Vegetarian Tostada-Level I 95 Vegetarian Tostada-Level II 96 Vegetarian Tostada-Level III 96 White Bean and Tuna Salad-Level 1 73 White Bean and Tuna Salad-Level II 73 White Bean and Tuna Salad-Level III 74 113 ^-—
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Nutrition Plan EATING FOR POWER PER
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INTRODUCTIOI A Note Fr PROGRESS AS
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n cu i— 2. ua 5 -: -* < ~ ID •
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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
Page 28 and 29:
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
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SHRIMP STIR-FRY-LEVEL III per servi
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BEEF AND BROCCOLI STIR-FRY per serv
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KlrimikWilaJrltFiTH! PHASE ENERGY B
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LEVEL; rn s W m a p- m en 33 c H to
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PROACH 1 medium_.4pp/e 1 cup_Aprico
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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 and 106: MEDITERRANEAN SHRIMP KEBABS-LEVEL I
Page 107 and 108: PORK CHOP BAKED WITH APPLI 9 ounces
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: 1MENTS SNACK -,••;)•'•':•
Page 124: @ y ' "» L_J Q "V Get Results!""
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P90X nutrition plan

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