P90X nutrition plan

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MUSHROOM OMELET-LEVEL II per serving: 8 egg whites salt and pepper to taste 3/4 cup mushrooms, sliced 2 tablespoons green onion, chopped 1/2 Roma tomato, chopped 3 ounces low-fat cheddar cheese, shredded 298 Calories (kcal) 6 g Total Fat "19% calories from fat) 50 g Protein 8 g Carbohydrate 18 mg Cholesterol 966 mg Sodium 3 ounces 3 ou 1. In a small bowl, lightly beat the egg whites with a fork and season to taste with sail and pepper. 2. Coat a small nonstick saute pan with cooking spray and place over medium heat. Add the vegetables and cook until tender. 3. Add egg mixture and cook until set on the bottom. Sprinkle the cheese over top, fold omelet in half, and cook a bit longer until cheese is melted and eggs are set. Toss ingr LEVEL I See previous page LEVEL II 1-1/2 protein, 2 dairy, 1 vegetable LEVEL ill LEVEl 2 protein. 1 condim MUSHROOM OMELET-LEVEL ill per serving: 10 egg whites salt and pepper to taste 1 cup mushrooms, sliced 2 tablespoons green onion, chopped 1/2 Roma tomato, chopped 4 ounces low-fat cheddar cheese, shredded 395 Calories (kcal) 8 g Total Fat (19% calories from fat) 64 g Protein 13 g Carbohydrate 24 mg Cholesterol 1,256 mg Sodium 4 ounce; 4 OL 1. In a small bowl, lightly beat the egg whites with a fork and season to taste with salt and pepper. 2. Coat a small nonstick saute pan with cooking spray and place over medium heat. Add the vegetables and cook until tender. Toss ingr 3. Add egg mixture and cook until set on the bottom. Sprinkle the cheese over top, fold omelet in half, and cook a bit longer until cheese is melted and eggs are set. LEVEL I See previous page LEVEL II See above LEVEL III 2 protein, 2 dairy, I vegetable LEVEl See abo\ • • •• N 38
per serving: dories (kcal) 6 g Total Fat ies from fat) 50 g Protein arbohydrate Cholesterol mg Sodium CHEF SALAD-LEVEL i 3 ounces fat-free turkey breast, chopped 3 ounces ham, extra lean, low sodium, chopped 1-1/2 ounces fat-free mozzarella cheese, chopped 1/2 Roma tomato, chopped 2 cups romaine lettuce, chopped 1/4 cup hearts of palm, chopped 1 ounce avocado, diced 2 tablespoons low-fat ranch dressing per serving: 323 Calories (kcal) 8 g Total Fat (21% calories from fat) 50 g Protein 14 g Carbohydrate 88 mg Cholesterol 515 mg Sodium bles and alf, and Toss ingredients together in a bowl and drizzle with dressing. LEVEL I 2 protein, 1 dairy, 1 vegetable, 1 condiment LEVEL 11 LEVEL Hi See next page CHEF SALAD-LEVEL II 4 ounces fat-free turkey breast, chopped 4 ounces ham, extra lean, low sodium, chopped 3 ounces fat-free mozzarella cheese, chopped 1/2 Roma tomato, chopped 2 cups romaine lettuce, chopped 1/4 cup hearts of palm, chopped 1 ounce avocado, diced 3 tablespoons low-fat ranch dressing per serving; 452 Calories (kcal) 9 g Total Fat (18% calories from fat) 74 g Protein 18 g Carbohydrate ' 119 mg Cholesterol 720 mg Sodium Toss ingredients together in a bowl and drizzle with dressing. LEVEL I See above LEVEL II 2 -1/2 protein, 2 dairy, 1 vegetable, 1 condiment LEVEL III See next page
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 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 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
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P90X nutrition plan

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