P90X Nutrition Plan – Fat Shredder Meal Plan 12

The P90X Nutrition Plan book is packed with information to help you learn what kinds of food to eat, how much, and when to eat so you can lose fat and get into shape. The Nutrition Plan gives you specific portion and meal plans based on your nutrition level which is based on the daily amount of calories your body needs for optimal health and performance. After calculating your nutrition level you can see exactly what you should be eating.

Phase 1 in the P90x Nutrition Plan is the “Fat Shredder” phase that should be followed in days 1-28 of the program. It is a high protein based diet that is designed to help strengthen muscle while rapidly shedding fat from your body. The amount of time you spend in Phase 1 depends on the individual. People who are relatively fit but still have more body fat can extend this phase a bit longer. The Fat Shredder phase is designed to cut down your body fat percentage and while it is doing this your available energy should also decrease. This is why the Fat Shredder phase should only be extended if you REALLY need to drop more fat and if you feel that you have enough energy to get through the workouts.

On the other hand, if your body fat is already low and you don’t have enough energy to get the most out of the workouts, you could cut Phase 1 short by a week or two. Otherwise… Phase 1… Fat Shredder… Days 1 through 28!

Now for each phase P90x gives both a Portion Plan and a Meal Plan. The Portion Plan was created for those who don’t want to follow recipes while the Meal Plan gives you daily meal plans that includes low fat healthy recipes. I love the recipes so here are some examples of Phase 1 – Fat Shredder Meal Plan recipes that you can find in the P90x Nutrition Plan.

* Note that there are specific meal plan recipes for each nutrition level. I’m throwing in an example for each Nutrition level – ENJOY!

BREAKFAST

Protein Shake – Nutrition Level I

– 1 cup skim milk
– 3 tablespoons protein powder (such as Beachbody Whey Protein Powder)
– 1/2 cup berries
– 1/2 banana
– 1/2 cup ice

Serves 1
Combine all the ingredients in a blender. Blend until smooth.

[Per serving: 233 Calories (kcal); 2g Total Fat (8% calories from fat); 20g Protein; 36g Carbohydrate; 4mg Cholesterol; 130mg Sodium.]

Cheese Scramble – Nutrition Level II

– 8 whole egg whites
– 3 tablespoons skim milk
– 3 ounces mozzarella cheese, part skim, grated
– salt and pepper to taste

Serves 1
1. In a bowl, beat the egg whites with the skim milk.
2. In a medium pan coated with vegetable spray, add the egg mixture and cook slightly-then add the cheese and cook to desired firmness.

[Per serving: 388 Calories (kcal); 7g Total Fat (35% calories from fat); 53g Protein; 8g Carbohydrate; 47mg Cholesterol; 653mg Sodium]

Chef Salad – Nutrition Level III

– 5 ounces fat-free turkey breast, chopped
– 5 ounces ham slice, extra lean, low sodium, chopped
– 4 ounces fat-free mozzarella cheese, chopped
– 1 Roma tomato, chopped
– 2-1/2 cups romaine lettuce, chopped
– 1/4 cup hearts of palm, chopped
– 2 ounces avocado, diced
– 4 tablespoons low-fat Ranch dressing

Serves 1
Toss ingredients together in a bowl and drizzle with dressing.

[Per serving: 611 Calories (kcal); 14g Total Fat (20% calories from fat); 96g Protein; 26g Carbohydrate; 150mg Cholesterol; 913mg Sodium]

LUNCH

Chicken Salad – Nutrition Level II

– 8 ounces skinless chicken breast halves
– 2-1/2 ounces low-fat mayonnaise
– 1 tablespoon Dijon mustard
– 2-1/2 tablespoons green onions, diced
– 1/4 teaspoon black pepper
– 1/4 teaspoon fresh dill
– 1/2 cup celery, diced

Serves 3
Poach chicken; cool and dice. Gently combine the chicken with the remaining ingredients and chill until ready to serve.

[Per serving: 345 Calories (kcal); 12g Total Fat (32% calories from fat); 43g Protein; 14g Carbohydrate; 105mg Cholesterol; 361mg Sodium]

Shrimp Stir-Fry – Nutrition Level I

– 6 ounces shrimp, peeled
– 1/4 tablespoon low-sodium soy sauce
– 1/2 teaspoon rice vinegar
– 1/4 cup fat-free chicken broth
– 1-4 teaspoon garlic, minced
– 1-4 teaspoon ginger, minced
– 1-2 cup red onion, sliced in wedges
– 1-2 cup broccoli florets
– 1-1/4 cups snow peas, trimmed
– 1-1/2 cups mushrooms, halved
– 1/4 cup yellow bell pepper, cubed
– 1/4 cup canned water chestnuts, drained

Serves 1
1. Wash shrimp and drain well.
2. Heat the soy sauce, rice vinegar, and 2 tablespoons of the chicken broth in a sauté pan over medium heat. Add the garlic and ginger and sauté until tender.
3. Add all the vegetable to the pan and continue to sauté, stirring and adding more broth as necessary. Add shrimp when the vegetables are halfway cooked and sauté until the vegetables are tender and the shrimp is opaque.

[Per serving: 332 Calories (kcal); 4g Total Fat (9% calories from fat); 44g Protein; 33g Carbohydrate; 259mg Cholesterol; 552mg Sodium]

DINNER

Lemon Garlic Chicken – Nutrition Level II

– 1/4 cup fresh lemon juice
– 2 tablespoons molasses
– 2 teaspoons Worcestershire sauce
– 4 garlic cloves, chopped
– 2 pounds skinless chicken thighs
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– lemon wedges
– parsley sprigs

Yields 32 ounces
1. Combine first 4 ingredients in a nonreactive dish and add chicken. Cover and marinate in refrigerator 1 hour, turning occasionally.
2. Preheat oven to 425 degrees.
3. Remove chicken from dish, reserving marinade, and arrange in a shallow roasting pan coated with cooking spray. Pour reserved marinade over chicken; sprinkle with salt and pepper.
4. Bake at 425 degrees for 20 minutes, basting occasionally with marinade. Bake without basting for 20 minutes more or until chicken is done. Serve with lemon wedges and garnish with parsley, if desired.

[Per serving: 192 Calories (kcal); 5g Total Fat (24% calories from fat); 26g Protein; 10g Carbohydrate; 107mg Cholesterol; 274mg Sodium]

Coleslaw

– 3 cups green cabbage, shredded
– 1 cup red cabbage, shredded
– 1 cup jicama, julienned
– 1/2 red onion, finely chopped
– 2 red delicious apples, finely diced
– 1/2 fat-free mayonnaise
– 1/3 cup white vinegar
– 2 tablespoons plus 2 teaspoons fructose
– 2 tablespoons plus 2 teaspoons Dijon mustard
– 1-1/2 teaspoons caraway seed
– 1/4 teaspoon salt
– pinch white pepper

Yields 6 cups
1. Combine the vegetables and apples in a large bowl and mix well.
2. Combine the remaining ingredients in a small bowl and mix well to make dressing.
3. Pour the dressing over the slaw and toss until evenly coated. Cover tightly and chill before serving.

[Per serving: 38 Calories (kcal); trace Total Fat (4% calories from fat); 0g Protein; 9g Carbohydrate; 0mg Cholesterol; 171mg Sodium]