Monday, April 25, 2011

P90X-Nutrition-Phase 1 Shopping List

P90X Nutrition Plan:  Phase I - Fat Shredder
Shopping List - Revise this list with the foods you regularly eat.

Fats

Serving = 120 cal.
Avocado – 3 oz.
Olives – 4 oz.
Olive oil – 1 tbsp
Canola oil – 1 tbsp
Flaxseed oil – 1 tbsp

Proteins

Serving = 100 cal.
Chicken Breast (boneless, skinless) – 3 oz.
Turkey Breast (boneless, skinless) – 3 oz.
Egg whites – 6
Fish and shellfish – 3 oz.
Fat free ham slices – 3 oz.
Pork tenderloin - 3 oz.
Protein powder – 1/3rd cup
Red meat (top sirloin, skirt steak) - 3 oz.
Soy burger – 1
Soy cheese slices – 5
Tofu – 3 oz.
Tuna - 3 oz.
Turkey bacon – 2 slices
Veggie Burger – 1
Veggie hot dog - 1

Carbs, Grains, Legumes, Potatoes

Serving = 200 cal.
Whole wheat bagel – 1
Baked beans – 1 cup
Beans (kidney, black) – 1 cup
Bread (whole wheat, rye, pumpernickel) – 2 slices
Bran muffin (2.5 oz.) - 1
Cereal (whole grain) – 1 cup
Couscous – 1 cup
Crackers – 12
English muffins, whole wheat – 2
Hummus – 1 cup
Lentils – 1 cup
Oatmeal – 1 cup        

Pancakes, whole wheat (3.6 oz.) – 3
Pasta or noodles – 1 cup
Pita, whole wheat – 1 large
Potato – 1 medium
Quinoa – 1 cup
Refried beans (low fat) – 1 cup
Rice (brown or wild) – 1 cup
Sweet potato – 1 medium
Corn tortillas – 3
Whole wheat tortillas – 1 large
Waffles, whole wheat – 2
Wheat berries – 1 cup
Dairy Products

Serving = 120 cal.
Low fat cheese – 1 oz.
1% fat cottage cheese – 1 cup
Feta cheese – 1 oz.
Goat cheese, semisoft – 1 oz.
Mozzarella, part skim – 1 to ½ oz.
Parmesan cheese – 3 oz.
Skim milk – 8 oz.
Soy cheese - 1 oz.
Yogurt, nonfat plain - 8 oz.


Fruits

Serving = 100 cal.
Apple – 1 medium
Apricots – 1 cup
Banana – 1 medium
Cantaloupe – ¼ medium
Cherries – 1 cup
Dried fruit – 1 oz.
Fresh squeezed juice – 6 oz.
Grapefruit – 1 medium
Grapes – 1 cup
Kiwi – 1 cup
Mango – ½ medium
Nectarine – 1 medium
Orange – 1 large
Papaya – ½ medium
Peach – 1 medium
Pear – 1 medium
Berried (rasp, blue, black) – 1 cup
Strawberries (sliced) – 2 cups
Tangerine – 1 medium
Watermelon – 1 cup

Veggies

Serving = 50 cal.
1 cup = cooked veggies, veggie juice, or veggie soup
2 cups = leafy greens
Asparagus
Beats
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Cucumber
Eggplant
Kale
Lettuce
Marinara sauce
Mushrooms
Peas
Peppers
Spinach
Sprouts
Squash (summer or winter)
String beans
Tomatoes
V-8 juice, low sodium
Vegetable soup
Condiments

Serving = 2 tbsp = 50 cal.
BBQ and other low-fat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams

           
Snacks

Single serving = 100 cal.
Double serving = 200 cal.
SINGLE SERVINGS
Cheese, low fat – 1 oz.
Cottage cheese, 1% - 8 oz.
Dried fruit – 1 oz.
Frozen fruit bar – 1
Fruit sorbet – 8 oz.
Mini rice cakes – 12
Nonfat frozen yogurt – 4 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.
DOUBLE SERVINGS
Cottage cheese, 1% - 12 oz.
Nuts (almonds, cashews, pecans) – 1 oz.
P90X Peak Recovery Formula – 12-16 oz.
P90X Peak Performance Protein Bar – 1
Soy nuts – 4 oz.
String cheese – 3 oz.
Turkey jerky – 2 oz.

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