P90X nutrition plan
P90X nutrition plan
P90X nutrition plan
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PORTION APPROACH<br />
During Phase 1, use the following list to determine which<br />
foods to purchase from the grocery store and how much<br />
of these foods constitutes one serving. Remember, the<br />
foods you choose to incorporate in your diet are up to<br />
you—just make sure the portions fit within the<br />
parameters of your determined <strong>nutrition</strong> level.<br />
FAT SHREDDER<br />
PORTION APPROACH FOODS LIST<br />
each serving = 120 cal.<br />
3 oz_A vocado<br />
1 tbsp_Cano/a o/7<br />
1 tbsp_F/axseed o/7<br />
Olive oil J tbsp<br />
Olives_4 oz<br />
PROTEINS<br />
i i<br />
each serving = 100 cal.<br />
3 ozJBoneless, skinless, chicken or turkey breast<br />
bjzgg whites<br />
3 oz_F/s/i and shellfish<br />
3 ozj-lam slices, fat-free<br />
3 oz_Pork tenderloin<br />
1/3 cup_Prore/r? powder<br />
3 oz_Red meat (top sirloin, skirt steak)<br />
3 oz Red meat, lean<br />
Soy burger J<br />
Soy cheese slices_5<br />
Tofuj oz<br />
Tuna_2 oz<br />
Turkey baconJl -«~«<br />
Veggie burgerj\<br />
Veggie dogJ\<br />
1 CU|<br />
i<br />
• •<br />
i<br />
CARBOHYDRATES<br />
each serving =200 cat.<br />
DAIRY PRODUCTS<br />
JilfAfrl*<br />
el, whole wheat . Pancakes (3.6 oz)j3<br />
1 cup_6afceri beans Pasta or noodlesj cup<br />
mns (kidney, black, etc. leatj large each s<<br />
ran muffin (2.5 oz) Potato (2" x 4-3/4") J\<br />
2 siizas J3read (whole wheat, rye, or pumpernickel) QuinoaJ cup<br />
1 cup_Cerea/.. whole grain Retried beans, low-fat_1 cup<br />
1 cup_Couscous Rice, brown or wild J cup<br />
\2J0rackers Sweet potato J medium<br />
2 -English muffins, whole wheat Tortillas, corn J<br />
1 cup_Humrnus Tortilla, whole wheat J large<br />
1 cup_Lenti's Waffles, whole wheat_2<br />
1 cup Oatmeal Wheat berriesji cup<br />
each serving = 120 cal.
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