P90X nutrition plan

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ISLAND PORK TENDERLOIN SALAD-LEVEL II persenjng: 3/4 orange, peeled and cut 1-1/2 cups fresh spinach 882 Calories 3/4 red bell pepper, cut lengthwise into thin strips ' 7 9 Total Fat 2 tablespoons cup golden raisins 1-1/2 cups Napa cabbage, shredded 8 ounces Island Pork Tenderloin (kcal)
per serving: dories (kcal) 7 g Total Fat : es from fat) 52 g Protein irbohydraie Cholesterol mg Sodium SHRIMP STIR-FRY-LEVEL I 6 ounces shrimp, peeled 1/4 tablespoon low-sodium soy sauce 332 Calories (kcal) 1/2 teaspoon rice vinegar 4 g Total Fat 1/4 cup fat-free chicken broth 1/4 teaspoon garlic, minced (S% calories from fat) 1/4 teaspoon ginger, minced 44 g Protein 1/2 cup red onion, sliced in wedges 33 g Carbohydrate 1/2 cup broccoli florets 253 mg Cholesterol 1-1/4 cups snow peas, trimmed 1-1/2 cups mushrooms, halved 1/4 cup yellow bell pepper, cubed 1/4 cup canned water chestnuts, 552 mg drained Sodium per serving: essing. 1. Rinse shrimp and drain well. 2. Heat the soy sauce, rice vinegar, and 2 tablespoons of the chicken broth in a saute pan over medium heat. Add the garlic and ginger and saute until tender. 3. Add all the vegetables to the pan and continue to saute, stirring and adding more broth as necessary. Add shrimp when the vegetables are halfway cooked and saute until the vegetables are tender and the shrimp are opaque. LEVEL 1 2 protein, 1 vegetable LEVEL II See below ; i L I i J See next page ier serving: Tories (kcal) g Total Fat 3s from fat) ; 3 g Protein rbo hydrate Cholesterol ng Sodium SHRIMP STIR-FRY-LEVEL II per serving: 8 ounces shrimp, peeled 1/2 tablespoon low-sodium soy sauce 444 Calories (kcal) 3/4 teaspoon rice vinegar 5 g Total Fat 1/2 cup fat-free chicken broth (9% calories from fat) 1/2 teaspoon garlic, minced 61 g Protein 1/2 teaspoon ginger, minced 44 g Carbohydrate 3/4 cup red onion, sliced in wedges 345 mg Cholesterol 3/4 cup broccoli florets 1-1/2 cups snow peas, trimmed 920 mg Sodium 1-3/4 cups mushrooms, halved 1/2 cup yellow bell pepper, cubed 1/2 cup canned water chestnuts, drained ssmg. 1. Rinse shrimp and drain well. 2. Heat the soy sauce, rice vinegar, and 2 tablespoons of the chicken broth in a saute pan over medium heat. Add the garlic and ginger and saute until tender. 3. Add all the vegetables to the pan and continue to saute, stirring and adding more broth as necessary. Add shrimp when the vegetables are halfway cooked and saute until the vegetables are tender and the shrimp are opaque. /egetable LEVEL 1 See above LEVEL II 2-1/2 protein, 1-1/2 vegetable LEVEL ill See next page LUfUCH 47
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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 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 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
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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 -,••;)•'•':•
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1ENTS RECIPE INDEX ENTS ^Y Apricot
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P90X nutrition plan

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