P90X nutrition plan

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VEGETABLE SOUP 10 cups fat-free chicken broth, low sodium 4 red potatoes, cut into 1-inch cubes 4 cups onions, quartered 7 cup carrots, sliced 1 inch thick 3 cups celery, sliced 1 inch thick 2 cups zucchini, sliced 7 inch thick 8 ounces tomato sauce, canned 2 cloves garlic, minced 1/4 bunch fresh parsley, chopped 1/4 bunch cilantro, chopped Serves 18 dash black pepper per serving: 49 Calories (kcal) trace Total Fat (2% calories from fat) 7 g Protein 10 g Carbohydrate 0 mg Cholesterol 377 mg Sodium 1 cup sk 1st 1. In a large stockpot, combine the chicken broth, potatoes, onions, carrots, and celery. Bring to a boil, reduce heat to medium-high, and simmer until the potatoes are tender, about 30 minutes. Combine 2. Add the zucchini, tomato sauce, garlic, parsley, and cilantro. Reduce heat to medium-low and cook for 10 to 15 minutes more, or until the zucchini is just tender. Season to taste with black pepper and serve. 3. If desired, add protein powder just before serving. LEVEL I 7 cup soup, 1 tablespoon protein powder - 1/2 protein, 1 vegetable LEVEL II 2 cups soup, 2 tablespoons protein powder - 7 protein, 2 vegetable LEVEL III 2 cups soup, 3 tablespoons protein powder = 1 protein, 2 vegetable LEVE 7 protel RED PEPPER SOUP 2 cups white wine 7 onion, finely chopped 5 roasted red peppers 2 cups celery, chopped 7 tablespoon garlic, minced 2 plum tomatoes, chopped 1/4 cup tomato paste 2 cups fat-free chicken broth, low sodium 2 tablespoons dried thyme per serving: 57 Calories (kcal) trace Total Fat (5% calories from fat) 3 g Protein 6 g Carbohydrate 0 mg Cholesterol 145 mg Sodium 1/4 teaspoon each ground white pepper and ground cumin Serves 12 dash salt 1 cup s 1-1 Combin 1. Heat wine in a large, heavy soup pot over medium heat. Add onion, red peppers, and celery. Cook and stir for 3 minutes. Stir in garlic. Cook for 2 more minutes, adding more wine if necessary. 2. Add tomatoes, tomato paste, and broth; cover and bring to a boil. Reduce heat and simmer for 25 minutes. 3. Puree soup in a food processor or blender. Return to the pan, add seasonings, and heat through. 4. If desired, add protein powder just before serving. k 1/2pr, LEVEL I 7 cup soup, 1 tablespoon protein powder - 1/2 protein, 1 vegetable LEVEL II 2 cups soup, 2 tablespoons protein powder: 7 protein, 2 vegetable LEVEL III 2 cups soup, 3 tablespoons protein powder •• 7 protein, 2 vegetable LEVE See ab
ter serving: lories (kcal) ce Total Fat ss from fat) 7 g Protein rbohydrate Cholesterol ng Sodium PROTEIN SHAKE-LEVEL 1 7 cup skim milk 1 scoop protein powder, such as Beachbody's Whey Protein Powder 1/2 cup berries 1/2 banana 1/2 cup ice per serving: 290 Calories (kcal) 2 g Total Fat (8% calories from fat) 27 g Protein 41 g Carbohydrate 5 mg Cholesterol 257 mg Sodium oil, reduce Combine all the ingredients in a blender. Blend until smooth. )kfor 10 to ein powder = We LEVEL I 7 protein, 7 dairy, 7 fruit LEVEL II See below LEVEL HI See next page 7er serving: lories (kcal) ce Total Fat es from fat) 3 g Protein irbohydrate Cholesterol mg Sodium PROTEIN SHAKE-LEVEL II 7 cup skim milk 1-1/2 scoops protein powder, such as Beachbody's Whey Protein Powder 1 cup berries 1/2 banana 1/2 cup ice per serving: 387 Calories (kcal) 2 g Total Fat (5% calories from fat) 36 g Protein 54 g Carbohydrate 5 mg Cholesterol 322 mg Sodium Combine all the ingredients in a blender. Blend until smooth. c and stir 5 minutes. ein powder = ble LEVEL 1 See above LEVEL II 7 1/2 protein, 1 dairy, 2 fruit LEVEL III See next page BRGAI
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 30 and 31: FAT SHREDDER MEAL PLAN APPROACH .-R
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 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
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4MENTS SNACK LUNCH SNACK DINNER COM
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1MENTS SNACK -,••;)•'•':•
Page 121 and 122:
1ENTS RECIPE INDEX ENTS ^Y Apricot
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P90X nutrition plan

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