P90X nutrition plan

I
PORTION APPROACH
During Phase 3, use the following list to determine which
foods to purchase from the grocery store, and how much
of these foods constitutes one serving. Remember, the
foods you choose to incorporate in your diet are up to you—
just make sure the portions fit within the parameters of
your determined nutrition level.
PHASE
ALL LEVELS
ENDURANCE MAXIMIZER
PORTION APPROACH FOODS LIST
FATS
each serving =120 cal.
3 oz_Avocado
1 thsp_Cano/a oil
1 tbsp_Flaxseed oil
Olive oilj tbsp
Olives 4 oz
YYYYE^Y
each serving = 100 cal.
wless, skinless, chicken or turkey breast
b_Egg whites
3 oz_Fish and shellfish
3 oz_Ham slices, fat-free
3 az_Pork tenderloin
'rotein powder
3 oz_Red meat (top sirloin, skirt steak)
3 oz Red meat, lean
Soy burgerjt
Soy cheese sllces_5
Turkey bacon J slices
Veggie burgerj
Veggie dog J
CARBOHYDRATES
JMMl « i * *iij J14--MM 2U fcl £• j *
each serving =200 cal.
1 metiium_Bagel, whole wheat
1 c\sp_B;ikedbeans
1 cup^Beans (kidney, black, etc.)
l_Bran muffin (2.5 oz)
2 slices, Bread (whole wheat, rye, or pumpernickel)
1 cup_Cereal, whole grain
l cup_Couscous
\2_Craokers
2__English muffins, whole wheat
1 cup, Jlummus
1 cup_Lentils
1 cup Oatmeal
Pancakes (3.6 oz).J
Pasta or noodles J cup
Pita, whole wheatj large
Potato (2" x 4-3/4"!J
Quinoaj cup
Refried beans, low-fatJ c
Rico, brown or wilt
Sweet potato J medium
Tortillas, cornji
Tortilla, whole wheatj lar
Waffles, whole wheal,.?.
Wheat berries J cup
DAIRY PRODUCTS
'••:'.
each serving = 120 cal.
i
PORTIOni PLACU