P90X Meal Plans

Over the years I've gotten a pretty good handle on how to eat for fat shredding, for energy, to maintain, but I realized after Dave's first week of P90X that he simply hasn't had that experience yet and needs a clear-cut meal plan. He wants to do the Phase 1 fat shredder for P90X this week so I decided to follow the meal planner in the manual. I'm not following it to a 'T' but as close as I can. There will be a little more cooking this week than usual, but the week looks good for that, so I say bring it on!  Instead of P90X bars, we are using Shakeology with some extra protein thrown in each day.
Monday - P90X Chest & Back and AB Ripper X

Dave’s approx. calories  2600  Anne’s approx. calories 1800  

Numbers in () are for Anne.  Our boys, ages 9, 12, and 16 eat what we eat and because this is a low carb plan, I throw in extra fruits, snacks, complex carbs...cookies...for them!  I will simply cook this as for a family and then portion out the meal. 

Post workout snack: P90X Recovery Drink

Breakfast:   Mushroom Omelet 

                                                      6 (4) egg whites, salt/pepper, ¾ cup brown mushrooms,                                                                       2 T. chopped green onion, ½ chopped roma tomato, 2 (1) oz. goat cheese

                                    1 cup frozen berries

                                    1.5  (1) cups 1% cottage cheese

Snack:                    Chocolate Shakeology + 1 T. peanut butter, ice, almond milk (unsweetened)

Lunch:                  Chef Salad

                                                      6 (4) oz. chopped fat-free deli turkey breast

                                                      1.5 oz. fat-free mozzarella cheese

                                                      ½ roma tomato  or 5 grape tomatoes

                                                      2 cups romaine lettuce

                                                      ¼ cup artichoke hearts, chopped

                                                      1 oz. avocado

                                                      Balsamic vinaigrette (homemade)

Snack:                                      15  (12) almonds, raw

                                                      2 T. protein powder in almond milk

Supper:                                    6 (4) oz. grilled salmon

                                                      1 cup steamed asparagus

                                                      1 cup wild rice

                                                      2 (1) cups  Pacific foods Roasted Red Pepper Soup


Tuesday – P90X  Plyometrics

Dave’s approx. calories 2600  Anne’s approx calories 1800

  Add whey protein in almond milk if needed for extra protein.

Post workout snack: P90X Recovery Drink

Breakfast: Greenberry Shakeology mixed with 2 T. vanilla whey, 4 strawberries, ½ cup oj, water and ice.

                                                                        1  (1/2) cup Fage Yogurt 0%

Snack:  15 (12) raw almonds

Lunch: Shrimp Stir-fry

                                    8  (6) oz. shrimp

                                    ¼ T. low-sodium soy sauce, ½  t. rice vinegar, ¼ cup fat-free chicken broth, ¼ t. minced garlic, ¾ cup red onion, ¾ cup broccoli, 1.5 cups snow peas, 1.5 cups mushrooms, ¼ cup yellow bell pepper, ½ can water chestnuts.   (Soy sauce through garlic in sauté pan over medium heat until tender. Add veggies and continue to sauté, stirring and adding more broth as needed. Add shrimp when veggies are halfway cooked and sauté until shrimp is opaque and veggies tender.)

Snack:  2 (1) lowfat cheese stick

Supper:  7 (5) oz. grilled chicken

                1 cup green beans

                        2 (1) cups butternut squash soup (Pacific foods)


Wednesday – P90X Shoulders & Arms, Ab Ripper X

As always, add extra serving of whey in almond milk or water if needing extra protein.

Post workout Snack: P90X Recovery Drink

Breakfast:  Chicken Scramble

                                     7  (5) egg whites, 3 oz chicken breast cooked and diced, 2 oz. fat free parmesan cheese, fresh basil if I have some.

                                    3 (2) slices turkey bacon

                                    6 (4) oz. fresh squeezed oj/lemon juice

Snack:  Cucumbers and 1 T. goat cheese

Lunch:  Chicken Salad 

                                    8 (6) oz. Poached and chopped chicken breast, 2 T. low-fat mayo, ¾ T. Dijon mustard, 2 T. green onions, pepper and dill to taste, ½ c. chopped celery.

                                    3 (2) cups salad greens

                                    2 cups (1) Veggie soup  (makes enough for 2 large meals…scale down as needed) 

                                                      10 cups fat-free chicken broth, 4 red potatoes, 4 cups quartered onions, 1 cup sliced carrots, 3 cups celergy sliced thick, 2 cups zucchini or beans, 8 oz. tomato sauce, 2 cloves garlic, ¼ cup fresh parsley, dash of pepper, salt to taste

Snack: Chocolate Shakeology, 4 oz. almond milk (unsweetened), water, ice, 1 T. peanut butter 

Supper:  7 (5) oz. grilled Salmon

                       1 cup wild rice

                       1 cup green beans/carrots


Thursday – P90X YogaX or One on One Fountain of Youth Yoga

Breakfast:  Strawberry Banana Blast Protein Shake

                         1 cup almond milk,  1.5 (1) scoop vanilla whey, 1 (1/2) cup frozen berries, ½ banana, ice

                     ½ toasted whole wheat English Muffin

Snack:  1 cup Fage 0% yogurt, agave nectar, cinnamon and 5 walnuts

Lunch: 7 (5) oz. grilled chicken breast

             3  (2) cups romaine salad greens

             1 cup artichoke hearts (not marinated)

             Vinaigrette

Snack:  Chocolate Shakeology with 1 cup almond milk, 1 T. almond butter and ice.

Supper:  Beef and Veggie Stir Fry                                   

                    6 oz. sirloin beef and 2  (1) cups veggies

                Miso Soup 

                     (Sesame oil, 1/3 c. shallots, 3 T. miso, 1 qt chicken broth, ¼ cup firm tofu, 3 T. scallions for garnish.)

                 ¾   (1/2) cup quinoa noodles

Friday – P90X Legs & Back  and AB Ripper X

Post workout snack: P90X Recovery Drink

Breakfast:  Spinach Scramble

                           8 (6) egg whites, ½ cup Roma tomatoes, 1 cup spinach leaves,  3 (1) oz. feta cheese crumbles, fresh basil if available

1      (1/2) medium grapefruit

 1 cup almond milk with 2 T. chocolate whey

Snack:  Shakeology – Greenberry with 2 T. whey, ½ cup oj, water, ice, ½ banana

Lunch:  Turkey Burger 

                 6 oz. ground turkey breast (97% fat free), 1.5 T. whole wheat breadcrumbs, 3 T. buttermilk, 1 T. green onions, 1 T. fresh parsley, ¼ t. Dijon mustard, 1 dash Worcestershire, pepper to taste

2      (1) oz. low-fat swiss cheese

1 (1/2) cup coleslaw  

    (enough for 6..scale as needed.. 3 cups shredded green cabbage, 1 cup red cabbage, 1 cup jicama, ½ red onion, 2 apples finely diced, ½ cup fat-free mayo, 1/3 cup white vinegar, 2 T. sugar, 1.5 t. caraway, ¼ t. salt, pinch pepper)

3      (1) cup gazpacho  

 (Yield 10 cups! Scale as needed… 28 oz. canned tomatoes, 3 cups low-sodium tomato juice, ½ cup diced carrots, ¾ c. each green and red bell pepper, ½ red onion, 2 shallots, 2 garlic cloves, 1/3 cup red wine vinegar, 1/3 c. fresh lemon juice, 1 t. paprika, ¼ c. fresh oregano, basil, parsley if available…at least the parsley!, Tabasco sauce to taste.)

Snack:  12 (8) oz. 1% cottage cheese

Supper:  8 (6) grilled fish

                1 cup cooked wild rice or red quinoa

                1 cup broccoli or green beans