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 Sandwich
(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
* The way this works is you follow one version throughout the entire day. So version 1 breakfast goes with version 1 lunch, version 1 snacks and version 1 dinner. When I post this month's meals, I will have a number assigned to each dinner, which then determines the versions of meals you follow for the day. Once again, this is how we are eating to make sure we're getting in the requirements for the day. You on the otherhand, can mix it up and change it around, to match your family's needs.
