The Fit Club Network



P90X Nutrition Plan: Phase I - Fat Shredder

Shopping List - Revise this list with the foods you regularly eat.

|Fats | |

|Serving = 120 cal. |Avocado – 3 oz. |Olive oil – 1 tbsp |

| |Olives – 4 oz. |Canola oil – 1 tbsp |

| | |Flaxseed oil – 1 tbsp |

|Proteins | |

|Serving = 100 cal. |Chicken Breast (boneless, skinless) – 3 oz. |Soy burger – 1 |

| |Turkey Breast (boneless, skinless) – 3 oz. |Soy cheese slices – 5 |

| |Egg whites – 6 |Tofu – 3 oz. |

| |Fish and shellfish – 3 oz. |Tuna - 3 oz. |

| |Fat free ham slices – 3 oz. |Turkey bacon – 2 slices |

| |Pork tenderloin - 3 oz. |Veggie Burger – 1 |

| |Protein powder – 1/3rd cup |Veggie hot dog - 1 |

| |Red meat (top sirloin, skirt steak) - 3 oz. | |

|Carbs, Grains, Legumes, Potatoes | |

|Serving = 200 cal. |Whole wheat bagel – 1 |Pancakes, whole wheat (3.6 oz.) – 3 |

| |Baked beans – 1 cup |Pasta or noodles – 1 cup |

| |Beans (kidney, black) – 1 cup |Pita, whole wheat – 1 large |

| |Bread (whole wheat, rye, pumpernickel) – 2 slices |Potato – 1 medium |

| |Bran muffin (2.5 oz.) - 1 |Quinoa – 1 cup |

| |Cereal (whole grain) – 1 cup |Refried beans (low fat) – 1 cup |

| |Couscous – 1 cup |Rice (brown or wild) – 1 cup |

| |Crackers – 12 |Sweet potato – 1 medium |

| |English muffins, whole wheat – 2 |Corn tortillas – 3 |

| |Hummus – 1 cup |Whole wheat tortillas – 1 large |

| |Lentils – 1 cup |Waffles, whole wheat – 2 |

| |Oatmeal – 1 cup |Wheat berries – 1 cup |

|Dairy Products | |

|Serving = 120 cal. |Low fat cheese – 1 oz. |Parmesan cheese – 3 oz. |

| |1% fat cottage cheese – 1 cup |Skim milk – 8 oz. |

| |Feta cheese – 1 oz. |Soy cheese - 1 oz. |

| |Goat cheese, semisoft – 1 oz. |Yogurt, nonfat plain - 8 oz. |

| |Mozzarella, part skim – 1 to ½ oz. | |

|Fruits | |

|Serving = 100 cal. |Apple – 1 medium |Mango – ½ medium |

| |Apricots – 1 cup |Nectarine – 1 medium |

| |Banana – 1 medium |Orange – 1 large |

| |Cantaloupe – ¼ medium |Papaya – ½ medium |

| |Cherries – 1 cup |Peach – 1 medium |

| |Dried fruit – 1 oz. |Pear – 1 medium |

| |Fresh squeezed juice – 6 oz. |Berried (rasp, blue, black) – 1 cup |

| |Grapefruit – 1 medium |Strawberries (sliced) – 2 cups |

| |Grapes – 1 cup |Tangerine – 1 medium |

| |Kiwi – 1 cup |Watermelon – 1 cup |

|Veggies | |

|Serving = 50 cal. |Asparagus |Lettuce |

|1 cup = cooked veggies, veggie juice, or |Beats |Marinara sauce |

|veggie soup |Bok choy |Mushrooms |

|2 cups = leafy greens |Broccoli |Peas |

| |Brussels sprouts |Peppers |

| |Cabbage |Spinach |

| |Carrots |Sprouts |

| |Cauliflower |Squash (summer or winter) |

| |Celery |String beans |

| |Collard greens |Tomatoes |

| |Cucumber |V-8 juice, low sodium |

| |Eggplant |Vegetable soup |

| |Kale | |

|Condiments | |

|Serving = 2 tbsp = 50 cal. |BBQ and other low-fat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams |

|Snacks | |

|Single serving = 100 cal. |SINGLE SERVINGS |DOUBLE SERVINGS |

|Double serving = 200 cal. |Cheese, low fat – 1 oz. |Cottage cheese, 1% - 12 oz. |

| |Cottage cheese, 1% - 8 oz. |Nuts (almonds, cashews, pecans) – 1 oz. |

| |Dried fruit – 1 oz. |P90X Peak Recovery Formula – 12-16 oz. |

| |Frozen fruit bar – 1 |P90X Peak Performance Protein Bar – 1 |

| |Fruit sorbet – 8 oz. |Soy nuts – 4 oz. |

| |Mini rice cakes – 12 |String cheese – 3 oz. |

| |Nonfat frozen yogurt – 4 oz. |Turkey jerky – 2 oz. |

| |P90X Peak Performance Protein Bar – ½ | |

| |Peanut butter with celery – 1 tbsp. | |

| |Soy nuts – 2 oz. | |

| |String cheese – 1 – ½ oz. | |

| |Turkey jerky – 1 oz. | |

| |Yogurt, nonfat plain – 8 oz. | |

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