P90X nutrition plan

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FAT SHREDDER MEAL PLAN APPROACH .-Recipe included BREAKFAST SNACK LUNCH SNACK DINNER IJVlushroom Omelet •-» \_Protein bar 1 cup_Fresh strawberries '\_Recovery drink 12 ozjZottage cheese, 1% 1 Chef Salad - 30 nuis_Pistachios 2 02 JTurkey jerky 10oz_Sa/mon 4 tbsp_Lemon-DHI Sauce m 1 mp_Asparagus 1 cup JA/ild rice 2 cups_Red Pepper Soup - 3 tbsp_Profe/'n powder \JProtein Shake %_Protein bar 1_Recovery drink ^jShrimp Stir-Fry -i 2 tbsp_Sesame seeds 1 oz Cashews 3 ozJString cheese 4 oz_Soy nufs 10 ozJTurkey 4 tbsp_Gravy •» 1 cup_Green beans 2 cups_Buffernuf Squash Soup -> 3 tbsp_Protein powder 4 slices_7ur/rey baco/7 \JZhicken Scramble •? 8 ozJ : resh-squeezed juice \_Protein bar %_Recovery drink ^JZhicken Salad —. 4 cups_Sa/ad greens 2 cups_l/fe£refab/e Soup 3 \bsp_Protein powder 4 oz_Soj/ nufs 12 ozjZottage cheese 10 oz J-lalibut 4 tbsp_Pesro Sauce 1 cup JA/ild rice 1 cupJZucchini rrr . • l_Sojc Sausage Muffin 12 oz SAvVn m/Mr 1_Protein bar "\_Recovery drink IJSteak&Arugula Salad - 4 ibsp_Balsamic Vinaigrette • 3 oz JString cheese 1 oz Cashews 10 oz_Chicken breast 4 tbspJ-loney-Chile Sauce — 1 cup_Qu/noa 1 cup_S/?ap peas 1 JSpinach Scramble n 12 ozJSkim milk \_Grapefruit, medium "\_Protein bar 'XJrtecovery drink 10 ozJTurkey Burger — 3 ozJ-ow-fat Swiss cheese 2 cups_Coleslaw — 2 cupsjSazpacho r~ 3 tbsp_Profe/n powder 12 ozjZottage cheese, 1% 2 ozJTurkey jerky 10 ozJSwordfish 4 tbsp_Mangio-G/n£fer Sauce — 1 cup_l/W/d rice '\_Artichoke, medium •Wf 1 Protein Shake \_Proteln bar \_Recovery drink Jsland Pork Tenderloin Salad ~ 2 ozJTurkey jerky 1 oz Almonds \J3eef& Broccoli Stir-Fry — 2 cups JVIiso Soup — 3 ibspJProtein powder AX_7 4 slices_ Turkey bacon \JZheese Scramble 12 ozJSkim milk \l2J2antaloupe, medium x 22 1_Protein bar 1_Recovery drink 1_Tuna Salad - 4 cups_Sa/ad greens 2 cupsJZhilled Cucumber Soup • 12 ozjZottage cheese, 1% 1 oz Almonds 10 oz_Lemon-Garlic Chicken 1 e«p_!/V/7d rice 2 cups_4sparagus Soup " 3 tbsp_Profe;n powder
PROACH 1 NNER mon non-Dill Sauce m laragus d rice d Pepper Soup m otein powder key avy '.en beans itternut ;/7 Soup -y otein powder ibut sto Sauce i d rice '•chini cken breast •ney-Chile uce noa ip peas ordfish mgo-Gihger d rice ke, medium Broccoli V
Page 1: Nutrition Plan EATING FOR POWER PER
Page 4 and 5: INTRODUCTIOI A Note Fr PROGRESS AS
Page 6 and 7: n cu i— 2. ua 5 -: -* < ~ ID •
Page 8 and 9: THERE AR Nutrition expert Carrie Wl
Page 10 and 11: THE 3 PHASES L " {e tne PWX exercis
Page 12 and 13: I YOUR BODY FAT PERCENTAGE THE Lowe
Page 14 and 15: GENERAL GUIDELINES While this plan
Page 16 and 17: 1 WHAT RESULTS TO EXPEC" The P90X N
Page 18 and 19: LOW-FAT COOKING TECHNIQUES Learning
Page 20 and 21: ii « I 12
Page 22 and 23: • LL > U. i I u u S
Page 24 and 25: PORTION APPROACH During Phase 1, us
Page 26 and 27: I GEt -s 18
Page 28 and 29: FAT SHREDDER MEAL PLAN APPROACH -Re
Page 32 and 33: 1-1/2 cups balsamic vinegar 2 table
Page 34 and 35: 1/3 cup shallots, chopped 1/3 cup a
Page 36 and 37: ASPARAGUS SOUP 7-7/4 cups onions, d
Page 38 and 39: VEGETABLE SOUP 10 cups fat-free chi
Page 40 and 41: PROTEIN SHAKE-LEVEL III 1 cup skim
Page 42 and 43: 10 egg whites 4 ounces chicken brea
Page 44 and 45: SPINACH SCRAMBLE-LEVEL per serving:
Page 46 and 47: MUSHROOM OMELET-LEVEL II per servin
Page 48 and 49: CHEF SALAD-LEVEL III ! 5 ounces fat
Page 50 and 51: TUNA SALAD-LEVEL I 6 ounces tuna, c
Page 52 and 53: CHICKEN SALAD-LEVEL II per serving:
Page 54 and 55: 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 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 and 120:
1MENTS SNACK -,••;)•'•':•
Page 121 and 122:
1ENTS RECIPE INDEX ENTS ^Y Apricot
Page 124:
@ y ' "» L_J Q "V Get Results!""
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P90X nutrition plan

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