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 I might eat on a given phase one day...
Breakfast: 2/3 cup plain instant oatmeal; 1 scoop EAS chocolate whey protein powder; 1 cup sliced strawberries; 1/2 cup blueberries; 1 Morning Star Garden Veggie patty; coffee, water Morning Snack: 1 balance or zone perfect bar, any flavor Post workout drink: 1/8 scoop EAS chocolate protein powder; 1 cup light cranberry juice Lunch: 1 can water packed tuna; 2 cups baby spinach; 1 cup chopped tomatoes and mushrooms; 1 tbsp (aprox.
) oil & vinegar dressing; 3/4 egg whites; 1.
5 oz part-skim mozzarella cheese; water or seltzer Afternoon Snack: 3-1 oz.
low fat string cheese sticks OR 1 oz.
almonds Dinner: 6 oz.
boneless, skinless chicken breast or salmon fillet; 2 cups baby spinach, 1 cup chopped celery and baby carrots; 1 tbsp (aprox.
) oil & vinegar dressing; 2 cups skim milk; one scoop EAS chocolate whey protein powder 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, one 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.
Visit my blog for Phase 2 and Phase 3 sample menus.