Get started with the P90X Portion Plan food list. View the full review of the P90X Diet Plan and the P90X Nutrition Guide.
Portion Plan Foods (the same for all phases and levels except snacks)
Fats 1 tbsp = 120 calories = 1 serving
Olives, avocado, canola oil, olive oil, flaxseed oil
Proteins 100 calories per serving
- 3 oz. chicken or turkey breast
- 6 egg whites
- 3 oz. fish or shellfish
- 3 oz. fat free ham slices
- 3 oz. pork tenderloin
- 1/3 cup protein powder
- 3 oz. red meat, lean
- 1 soy burger
- 5 soy slices
- 3 oz. tofu
- 3 oz. tuna
- 2 slices turkey bacon
- 1 veggie burger
- 1 veggie dog
Dairy Products 120 calories per serving
- 1.5 oz. low fat cheese
- 1 oz. 1% cottage cheese
- 1.5 oz. feta cheese
- 1.5 oz. semisoft goat cheese
- 1.5 oz. part skim mozzarella
- 3 oz. parmesan cheese
- 8 oz. skim milk
- 1.5 oz. soy cheese
- 8 oz. soy milk
- 8 oz. nonfat plain yogurt
| Carbohydrates |
| 200 calories per serving |
| - 1 medium whole wheat bagel |
| - 1 cup baked beans |
| - 1 cup beans (black, kidney, etc) |
| - 1 2.5 oz. bran muffin |
| - 2 slices bread (whole wheat, rye, pumpernickel) |
| - 1 cup whole grain cereal |
| - 1 cup couscous |
| - 12 crackers |
| - 2 english muffins |
| - 1 cup hummus |
| - 1 cup lentils |
| - 1 cup oatmeal |
| - 3 3.6 oz. pancakes |
| - 1 cup pasta or noodles |
| - 1 large whole wheat pita |
| - 1 potato (2″x4-3/4″) |
| - 1 cup quinoa |
| - 1 cup lowfat refried beans |
| - 1 cup brown or wild rice |
| - 1 medium sweet potato |
| - 3 corn tortillas |
| - 1 large whole wheat tortilla |
| - 2 whole wheat waffles |
| - 1 cup wheat berries |
| Fruits |
| 100 calories per serving |
| - 1 medium apple |
| - 1 cup apricots |
| - 1 medium banana |
| - 1/4 medium cantaloupe |
| - 1 cup cherries |
| - 1 oz. dried fruit |
| - 6 oz. fresh squeezed juice |
| - 1 medium grapefruit |
| - 1 cup grapes |
| - 1 cup kiwi |
| - 1/3 medium mango |
| - 1 medium nectarine |
| - 1 large orange |
| - 1/2 papaya |
| - 1 medium peach |
| - 1 medium pear |
| - 1 cup raspberries, blueberries, or blackberries |
| - 2 cups sliced strawberries |
| - 1 medium tangerine |
| - 1 cup watermelon |
| Vegetables |
| 50 calories per serving |
| 1 cup of cooked veggies, veggie juice, or veggie soup |
| 2 cups of leafy greens |
| Condiments | |
| 2 tbsp = 50 calories = 1 serving | |
| Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams | |
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