P90X Nutrition :: SIMPLIFIED

So one of the main components of P90X that most people don't take as seriously as the workouts is the NUTRITION!!!  There is an old saying that the road to getting a 6-pack begins in the kitchen...meaning you can't see your abs if they're covered with fat, and you can't get rid of the fat if you don't eat properly.

This post is an attempt to simplify the P90X nutrition guide and hopefully provide some ideas and tips on how to easily follow the eating plan, spend less money, and do it without spending tons of time in the kitchen.

In my own personal experience, I have found the "P90X Portion Approach" the easiest to follow.  What I do is print out a grid based on the portion plan as described in the Nutrition Guide.  Then just check-off the boxes for each portion of food you eat.  This will ensure you're eating the correct # of calories and eating a balanced diet.

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Tip:
 If you have to deviate from the nutrition or don't have access to the approved foods for a meal:  What you do is just add up the # of calories you consumed (of non-P90X approved foods) and check-off the appropriate # of boxes to equal the number of calories you consumed.  Each portion in each category is assigned a caloric value.  So let's say you eat at pizza hut and have 2 slices of pepperoni pizza and a bread stick...that equals 700 calories.  So what you would do is mark off the following (or any combination you have left to equal the 700 calories consumed) :


1 Carb (200 calories)
3 Protein (300 Calories)
1 Dairy (120 Calories)
2 Veggies (100 calories)


So you didn't really eat those foods, but this way you're keeping your calories in-check and can hop back on the plan much easier after the non-approved meal.
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To help simplify your eating, I have broken down below a list of foods to always keep on-hand and different meals you can prepare.  Having the approved foods always in-stock, and knowing how to make 2-3 different dishes with the same ingredients will help keep your meals fresh and keep your nutrition on-track.  I tend to eat the same foods quite often, but prepare them differently.  For instance, a grilled chicken breast can be topped with:

• Lemon Pepper
• BBQ Sauce
• Buffalo Sauce (fat free)
• Garlic Salt and Pepper
• Apples and Cinamon

Phase I Foods to Keep Stocked:

• Frozen bonless, skinless chicken breasts
• Frozen bag of mixed vegetables
• Protein Powder
• Bananas
• Skim Milk
• Eggs
• Turkey Lunch Meat
• Lettuce
• Protein Bars
• Salsa/BBQ Sauce/Low Calorie Dressing
• Cottage Cheese
• Almonds/Sunflower Seeds

Phase II/III Foods to Keep Stocked

• Frozen bonless, skinless chicken breasts
• Frozen bag of mixed vegetables
• Protein Powder
• Bananas
• Skim Milk
• Eggs
• Turkey Lunch Meat
• Brown Rice
• Whole Wheat Bread
• Cheerios/Kashi
• Protein Bars
• Salsa/BBQ Sauce/Low Calorie Dressing

Phase I Meals to Prepare (based off of core foods)

1. Egg White Omelet
• Use 4 egg whites, garlic salt and top with salsa
2. Protein Banana Smoothie
• 10 oz Milk + 2 scoop protein powder + 1 banana
3. Chopped Chicken Salad
• 1/3 head lettuce diced, cold mixed veggies, chicken breast chopped, low cal dressing
4. Grilled BBQ Chicken Breast
• chicken breast pan fried and brushed with BBQ sauce
5. Cottage Cheese mixed with sunflower seeds and Almonds
6. Plain Banana
7. Grilled Chicken Lettuce Sandwhich
• Grilled Chicken breast using lettuce as your bread (you can use a lot of lettuce)
8. P90X Blizzard
• 8oz skim milk, bunch of ice cubes, 2 scoop protein powder, protein bar (blend it up)
9. Plain protein bar

Phase II Meals to Prepare

 (based off of core foods)

Lots of the phase I meal ideas will work for Phase II.  These are just some ideas involving carbs since you get to eat two/three more servings of them now.

1. Grilled Chicken Sandwhich
• Grilled chicken breast with bbq sauce inside 2 slices ww toast
2. Peppered Garlic Rice
• 1/2c brown rice (add garlic salt and red pepper flakes in the water before you cook it)
3. Fried Potatoes
• dice potatoes and add 1/2 tbsp olive oil, and your favorite seasonings...shake in tupperware and fry

Again, these aren't the only meals you can eat, but if you have these items on-hand, you always know you have food that is quickly prepared, in-expensive and meets the P90X guidelines.