Wednesday, March 3, 2010

P90X Phase One Diet - Portion Approach Sample Menu

photo credit: via photopin cc
While I've written before about how to use the portion approach version of the P90X nutrition plan I thought it might be helpful to give some concrete examples of the meals that I have put together. For reference I am a level 2. If you are a level 1 or a level 3 the number of servings for each category (dairy, vegetables, protein, etc.) will be different. Here's a sample of what you might eat on a typical phase one day...

Breakfast (oatmeal w/fruit & protein powder, veggie patty):
  • 2/3 cup plain instant oatmeal (1 carb)
  • 1 scoop whey protein powder (1 protein)
  • 1 cup sliced strawberries (1/2 fruit)
  • 1/2 cup blueberries (1/2 fruit)
  • 1 Morning Star Garden Veggie patty (1 protein)
  • optional - coffee, water

Morning Snack:
  • 1 P90X Peak Performance bar, Balance or Zone Perfect bar, any flavor (bar)

Post workout drink:
  • 1/4  oz. (about 1/4 scoop) EAS whey protein powder
  • 1 cup orange juice or cranberry juice

Lunch (salad & cheese omelet):
  • 1 can water packed tuna (1 protein)
  • 2 cups baby spinach (1 veg)
  • 1 cup chopped tomatoes and mushrooms (1 veg)
  • 1 tbsp oil & vinegar dressing (fat)
  • 3/4 egg whites (1 protein)
  • 1 oz part-skim mozzarella cheese (1 dairy)
  • optional - water or seltzer

Afternoon Snack:
  • 3-1 oz. low fat string cheese sticks OR 1 oz. almonds (1 dbl snack)

Dinner (meat w/spinach salad & chocolate milk shake):
  • 6 oz. boneless, skinless chicken breast or salmon fillet (2 protein)
  • 2 cups baby spinach (1 veg)
  • 1 cup chopped celery and baby carrots (1 veg)
  • 1 tbsp oil & vinegar dressing (fat)
  • 2 cups skim milk (2 dairy)
  • one scoop whey protein powder (1 protein)

This covers the number of servings required for a level two calorie intake during phase one of P90X. The nutrition guide gives you the formulas to figure out what your calorie intake level should be. The servings of each food category in this sample menu breaks down to 7 protein , 4 vegetable, 3 dairy, 1 carbohydrate, 1 fruit, 1 fat, 1 bar, 1 double snack and a post workout "recovery" drink.

I hope this example is helpful in giving you an idea of how to put together meals using the portion approach. It's all about choosing foods from the list that you like and putting them together in the right amounts to meet the servings requirements each day. It takes some thought and planning up front but, once you get going it's a piece of... well you know what I mean.

Find sample menus for Phase two and Phase three here:
Phase two
Phase three

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  1. This comment has been removed by a blog administrator.

  2. Hi thanks for a great post! Can you suggest what I can eat instead of the "1 Morning Star Garden Veggie patty" for the breakfast meal. I live in Sweden so these kind of patties are very hard to find. Thanks in advance! Oh thanks for making my life much easier when it comes to the diet=).


  3. I don't know if they have soy burgers or turkey bacon in Sweden. One soy burger or two slices of turkey bacon would be good breakfast substitutes. If these things are not available then anything from the protein list will do. The main thing is that you want your protein serving to be a portion size of 100 calories mostly made of protein and low in carbs and fat.