P90X nutrition plan

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ENDURANCE MAXIMIZER JJ ^Recipe BREAKFAST i_Blueberry Muffin 8 ozJNonfat plain yogurt 1 cup_Berries 1/2 cup Jow-fat granola included SNACK 1_Recovery drink LUNCH JVeggie burger \J/Vhole grain bun 4 cups_Salad greens 4 tbsp_Dress/np/ (your choice) 1 cupJWe/on MEAL PLAN APPROACH 3 LEVEL III PHASE SNACK 1 oz_Almonds 1 oz_Drled fruit 8 ozJNonfat frozen yogurt DINNER 12 oz JZhicken 4 tbsp_Apr/cof Sauce JBaked yam, medium 1 cup_Green beans, steamed 4 cups_Sa/ad greens 4 tbsp_Dress/nr/ (your choice) 1/J.Mango mr i.J/Vhole grain waffles 2 tbsp_Peanut butter 8 oz_Skim milk \_Banana, medium JWhole grain roll 1/2 cup_i.ow-faf ricotta cheese 4 slices_f?o/na tomato drizzle_0//Ve oil 1 cupjCantaloupe JRecovery drink 1_Recovery drink 1_Pasfa Salad 1 cup_Melon 2 cups_Black and White Bean Chili 4 cups_Sa/ad greens 4 tbsp_Dressing (your choice) 1 cup_Grapes 6 Crackers 1 oz Low-fat tortilla chips w/ 4 tbsp_Bean dip 1 Frozen fruit bar 3 cups_L/te popcorn 8 oz_Nonfat fruitflavored yogurt 2 oz_Soy nuts 12 oz Ha//buf 4 tbsp. JWusfard Cream Sauce 1 eup_Brown n'ce 3 cups_Spinach, steamed j \_Peach, medium . sgmi 12 oz_Flank steak, grilled 4 tbsp_Sfea/c sauce JBaked potato, medium 2 cups_Pn/on, zucchini, and stewed tomato saute "JNectarine, medium 1 cup Jow-fat granola 8 oz_Nonfat plain yogurt 1 cup_Sfrai/i/t>erries, sliced 1_Recovery drink 2_Stuffed Baked Potatoes 4 eups_Sa/ad greens 4 tbsp_Dress/no; (your choice) IJDrange, medium 1 SH_P/fa ch/'ps 4 tbsp_ Hummus w/carrots 1 oz Dried fruit 12 oz_Mediterranean Shrimp Kebabs 1 cup_l/Vh/fe r/ce 4 cups_Sa/ad greerto 4 tbsp_Dress/ng' iVow chpjS 's «!53_/Me/on OK liJZatmeal Pancakes 4 tts^Low-sugar map/e syrup 1 cup_Applesauce 8 oz S(c/m milk '{^Recovery drink \_Grilled Veggie Focaccia • 1 cup_Tabou// salad 1 Peach, medium 8 6Z_Fruit sorbet 1-1/2 ozjString cheese w/ &_Crackers 3 cyps_/./fe popcorn 12oz_C/i/cten 4 tbsp_ Barbecue Sauce I 1 cupJNonfat baked beans 4 cups„Sa/ad greens 4 tbsp„Dress/ng (your c/io/cs 1 cup_Fruit salad 8 ozjZottage cheese, 1% 1 cup_Pineapple chunks 4 slices_liV/7o/e wheat roast 3 tsp_Pure fruit jam _Recovery drink IJSplcy Chinese Noodles 4 cups_Sa/ad greens 4 tbsp_Dress/no/ (your choice) 1 cup_Fru/f salad \_Sourdough pretzel 8 oz_Frozen yogurt 1_Fruit, medium \2 ozJSalmon 4 ii)SB_Dijonnak 1 cs!|j„Qu/noa 1 cup_Broccoli, s. 1 cup_Grapes am i/ned 1_lV/7o/e wheat bagel 2 tbsp_Faf-free cream cheese 8 oz_Nonfat plain yogurt 1 cup_Bern'es 1/2 cup Jow-fat granola _Recovery drink \_Vegetarian Tostada 1 cisp_Fru/f sa/ad 1 -ozjCashews 1 nzJOried fruit 'JSourdough pretzel •\2oz_PorkCii Apple and C 1 cup_Pea? 4cups_Sa/r 4tbsp_D/wrm'f'i i Potato* /?,'?S .,ur choice* s 86
4NER en cot Sauce n, medium beans, steamed d greens ing (your choice, Jt 'ard Cream a H n rice ach, steamed idlum steak, grilled '< sauce tato, medium n, zucchini, ^ d tomato saute medium erranean pKebabs - •rice d greens ng (your choice' i Kue Sauce < t baked beans i greens ig (your choice! alad laise Sauce i
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Nutrition Plan EATING FOR POWER PER
Page 4 and 5:
INTRODUCTIOI A Note Fr PROGRESS AS
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n cu i— 2. ua 5 -: -* < ~ ID •
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THERE AR Nutrition expert Carrie Wl
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THE 3 PHASES L " {e tne PWX exercis
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I YOUR BODY FAT PERCENTAGE THE Lowe
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GENERAL GUIDELINES While this plan
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1 WHAT RESULTS TO EXPEC" The P90X N
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LOW-FAT COOKING TECHNIQUES Learning
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ii « I 12
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• LL > U. i I u u S
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PORTION APPROACH During Phase 1, us
Page 26 and 27:
I GEt -s 18
Page 28 and 29:
FAT SHREDDER MEAL PLAN APPROACH -Re
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FAT SHREDDER MEAL PLAN APPROACH .-R
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1-1/2 cups balsamic vinegar 2 table
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1/3 cup shallots, chopped 1/3 cup a
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ASPARAGUS SOUP 7-7/4 cups onions, d
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VEGETABLE SOUP 10 cups fat-free chi
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PROTEIN SHAKE-LEVEL III 1 cup skim
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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: ROACH; 3 MER ENDU -?.iJ..'. •:.
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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