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. |
