Thursday, June 24, 2010

P90X Phase Two Diet - Portion Approach Sample Menu

Moving into phase two of the P90X nutrition plan is actually a pretty easy transition. If you've been faithfully following the phase one diet then you've got a rhythm going. You've figured out which foods and recipes work and which ones don't. You will probably find phase two a welcome change after the high protein phase one plan. While switching to phase two is not complicated, it can be tempting to over do it with the carbs you've been missing on phase one. So, here's a sample of what I might eat on a given phase two day...

This example is for a person who calculated their calorie intake in the nutrition guide as a level 2. If you are a level 1 or 3, adjust the number of servings for each category (dairy, vegetables, protein, etc.) as needed.

Breakfast (oatmeal w/fruit & protein powder):
  • 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)
  • 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 (spinach salad w/tuna and beans & cheese omelette):
  • 1 can water packed tuna (1 protein)
  • 1 cups baby spinach (1/2 veg)
  • 1 cup chopped tomatoes and mushrooms (1 veg)
  • 1 cup black beans (1 carb)
  • 1 tbsp (aprox.) oil & vinegar dressing (fat)
  • 3/4 egg whites (1 protein)
  • 1 oz part-skim mozzarella cheese (1 dairy)
  • optional - water or seltzer

Afternoon Snack:
  • 4 tbsp. hummus w/ carrot sticks OR 1 oz. almonds (dbl snack)

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

In summary, the servings of each food category in this sample menu breaks down to 6 protein, 2 dairy, 1 fruit, 3 vegetable, 1 fat, 3 carbs, 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 your phase two 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. Now that you're in phase two you may be starting to notice some results from your efforts. The increase in carbs is going to help give you more energy which will help you to continue to bring it over the next four weeks. Stick to the program and keep up the good work!

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

Best Ever Fitness

1 comment:

  1. P90X program emphasizes on full-body fitness, and consists of strength and cardiovascular training using circuits, intervals, and plyometrics, as well as yoga, core, and stretching workouts that are divided into three 30-day phases, combined with a nutrition and dietary supplement plan.