The Not-So-Dreadful Diet
P90X MEAL PLAN
Level III: portion approach
I) Breakfast
A) Version 1
1) Scramble I
(a) 6 egg whites (1 protein)
(b) 1.5 oz. ham slices OR 1 slice bacon (½protein)
(c) 1 oz chese (1 dairy)
(d) 1 small potato (1 carbohydrate)
Total: 1.5 proteins, 1 dairy, 1 carbohydrate
2) Scramble II
(a) 6 egg whites (1 protein)
(b) 1.5 oz. ham slices OR 1 slice bacon (½ protein)
(c) 1 oz chese (2 dairy)
Total: 1.5 proteins, 1 dairy
3) Scramble III
(a) 6 egg whites (1 protein)
(b) 1.5 oz. ham slices OR 1 slice bacon (½ protein)
Total: 1.5 proteins
B) Version 2
1) 1 c. oatmeal (1 carbohydrate)
2) 8 oz. yogurt (1 dairy)
(a) 2 T. honey (1 condiment)
3) 1 serving fruit (1 fruit)*
Total: 1 carbohydrate, 1 dairy, 1 fruit, 1 condiment
C) Version 3
1) 1 English muffin (½ carbohydrate)
2) ½ c. yogurt (½ dairy)
3) 1 serving fruit (1 fruit)*
Total: ½ carbohydrate, ½ dairy, 1 fruit
D) Version 4
1) Half bagel (½ carbohydrate), toasted with:
(a) 1 oz. cheese (1 dairy)
(b) 3 oz. turkey (1 protein)
2) 8 oz. yogurt (1 dairy)
(a) 2 T. honey (1 condiment)
3) 1 serving fruit (1 fruit)*
Total: ½ carbohydrate, 2 dairy, 1 fruit, 1 protein, 1 condiment
II) Lunch
A) Version 1
1) Salad I
(a) 6 oz. chicken (2 protein)
(b) ½ c. cottage cheese (1 dairy)
(c) 4 c. lettuce (2 vegetables)
(d) 4 T. dressing (50-100 calories)
Total: 2 protein, ½ dairy, 2 vegetables, 1-2 condiments
B) Version 2
1) Salad II
(a) 6 oz. tuna, drained (2 protein)
(b) 1 oz. cheese (1 dairy)
(c) 4 c. lettuce (2 vegetables)
(d) 2-4 T. fat free dressing (50-100 calories)
Total: 2 protein, 1 dairy, 2 vegetables, 1-2 condiments
C) Version 3
1) Chicken Salad
(a) ½ pita (½ carbohydrate)
(b) 6 oz. canned chicken (2 protein)
(c) ½ c. cottage cheese (½ dairy)
(d) 1.25 oz. mayo (1 fat)
(e) ½ c. pineapple (½ fruit)
(f) water chestnuts
(g) 1 oz. cashews (1 snack)
(h) ½ c. celery + lettuce (1 vegetable)
Total: 2 protein, ½ dairy, 1 fat, 1 snack, 1 vegetable, ½ carbohydrate, ½ fruit
D) Version 4
1) BLT sandwich
(a) 4 slices turkey bacon OR 6 0z. ham slices (2 protein)
(b) 1 slice bread (½ carbohydrate)
(c) 1 c. lettuce + sliced tomato (1 vegetable)
(d) mayonnaise (½ fat)
Total: 2 protein, ½ carbohydrate, 1 vegetable, ½ fat
III) Snacks
A) Version 1
1) protein drink
(a) 1 c. rice milk (1 dairy)
(b) 1 scoop vanilla soy powder (snack)
(c) 3 oz. tofu (1 protein)
(d) 1 c. frozen berries (1 fruit)*Total: 1 dairy, 1 fruit, 1 protein
2) muscle milk
(a) muscle milk powder
(b) 1 c. water
3) 1 oz. almonds
4) 2 oz. dried fruit
B) Version 2
1) protein drink
(a) 1 c. rice milk (1 dairy)
(b) 1 scoop vanilla soy powder (snack)
(c) 3 oz. tofu (snack)
(d) 1 c. frozen berries (1 fruit)*
Total: 1 dairy, 1 fruit, 1 protein
2) muscle milk
(a) muscle milk powder
(b) 1 c. water
3) 1 oz. almonds
4) 2 oz. dried fruit
C) Version 3
1) muscle milk
(a) muscle milk powder
(b) 1 c. water
2) protein bar OR 2 T. peanut butter w/ celery
3) 3 oz. string cheese
4) 2 oz. dried fruit OR 2 oz. turkey jerkey
D) Version 4
1) protein drink
(a) 1 c. rice milk (1 dairy)
(b) 1 scoop vanilla soy powder (1 protein)
(c) 1 c. frozen berries (1 fruit)*
Total: 1 dairy, 1 fruit, 1 protein
2) muscle milk
(a) protein powder
(b) 1 c. water
3) 1 oz. almonds
4) 2 oz. dried fruit
IV) Dinner
3 comments:
Looks very amazing
Look nice ! Amazing Explanation.
Look nice ! Amazing Explanation .
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