P90X Nutrition Plan: Phase I - Fat Shredder
Shopping List - Revise this list with the foods you regularly eat.
Find the Complete Fit Club Network P90X Nutrition Guide Post HERE
Find information on Free Coaching HERE
Fats
Serving = 120 cal. Avocado – 3 oz. Olive oil – 1 tbsp
Olives – 4 oz. Canola oil – 1 tbsp
Flaxseed oil – 1 tbsp
Proteins
Serving = 100 cal. Chicken Breast (boneless, skinless) – 3 oz. Soy burger – 1
Turkey Breast (boneless, skinless) – 3 oz. Soy cheese slices – 5
Egg whites – 6 Tofu – 3 oz.
Fish and shellfish – 3 oz. Tuna - 3 oz.
Fat free ham slices – 3 oz. Turkey bacon – 2 slices
Pork tenderloin - 3 oz. Veggie Burger – 1
Protein powder – 1/3rd cup Veggie hot dog - 1
Red meat (top sirloin, skirt steak) - 3 oz.
Carbs, Grains, Legumes,
Potatoes
Serving = 200 cal. Whole wheat bagel – 1 Pancakes, whole wheat (3.6 oz.) – 3
Baked beans – 1 cup Pasta or noodles – 1 cup
Beans (kidney, black) – 1 cup Pita, whole wheat – 1 large
Bread (whole wheat, rye, pumpernickel) – 2 slices Potato – 1 medium
Bran muffin (2.5 oz.) - 1 Quinoa – 1 cup
Cereal (whole grain) – 1 cup Refried beans (low fat) – 1 cup
Couscous – 1 cup Rice (brown or wild) – 1 cup
Crackers – 12 Sweet potato – 1 medium
English muffins, whole wheat – 2 Corn tortillas – 3
Hummus – 1 cup Whole wheat tortillas – 1 large
Lentils – 1 cup Waffles, whole wheat – 2
Oatmeal – 1 cup Wheat berries – 1 cup
Copyright The Fit Club Network, LLC 2009
Dairy Products
Serving = 120 cal. Low fat cheese – 1 oz. Parmesan cheese – 3 oz.
1% fat cottage cheese – 1 cup Skim milk – 8 oz.
Feta cheese – 1 oz. Soy cheese - 1 oz.
Goat cheese, semisoft – 1 oz. Yogurt, nonfat plain - 8 oz.
Mozzarella, part skim – 1 to ½ oz.
Fruits
Serving = 100 cal. Apple – 1 medium Mango – ½ medium
Apricots – 1 cup Nectarine – 1 medium
Banana – 1 medium Orange – 1 large
Cantaloupe – ¼ medium Papaya – ½ medium
Cherries – 1 cup Peach – 1 medium
Dried fruit – 1 oz. Pear – 1 medium
Fresh squeezed juice – 6 oz. Berried (rasp, blue, black) – 1 cup
Grapefruit – 1 medium Strawberries (sliced) – 2 cups
Grapes – 1 cup Tangerine – 1 medium
Kiwi – 1 cup Watermelon – 1 cup
Veggies
Serving = 50 cal. Asparagus Lettuce
1 cup = cooked veggies, Beats Marinara sauce
veggie juice, or veggie soup Bok choy Mushrooms
2 cups = leafy greens Broccoli Peas
Brussels sprouts Peppers
Cabbage Spinach
Carrots Sprouts
Cauliflower Squash (summer or winter)
Celery String beans
Collard greens Tomatoes
Cucumber V-8 juice, low sodium
Eggplant Vegetable soup
Kale
Condiments
Serving = 2 tbsp = 50 cal. BBQ and other low-fat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
Copyright The Fit Club Network, LLC 2009
Snacks
Single serving = 100 cal. SINGLE SERVINGS DOUBLE SERVINGS
Double serving = 200 cal. Cheese, low fat – 1 oz. Cottage cheese, 1% - 12 oz.
Cottage cheese, 1% - 8 oz. Nuts (almonds, cashews, pecans) – 1 oz.
Dried fruit – 1 oz. P90X Peak Recovery Formula – 12-16 oz.
Frozen fruit bar – 1 P90X Peak Performance Protein Bar – 1
Fruit sorbet – 8 oz. Soy nuts – 4 oz.
Mini rice cakes – 12 String cheese – 3 oz.
Nonfat frozen yogurt – 4 oz. Turkey jerky – 2 oz.
P90X Peak Performance Protein Bar – ½
Peanut butter with celery – 1 tbsp.
Soy nuts – 2 oz.
String cheese – 1 – ½ oz.
Turkey jerky – 1 oz.
Yogurt, nonfat plain – 8 oz.
Copyright The Fit Club Network, LLC 2009
