Should I follow the P90X meal plans?

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*This is for those who like to cook and want to follow the P90X meal guide. If you want a no-brainer, simple daily plan that requires little effort but is still healthy, leave a comment below*

But first…let's discuss something that comes up time and time again.

HOW MUCH food do you need with P90X?
You are not on a diet. You are on an extreme fitness program and you need to fuel your body like an athlete.
The picture below…clean and healthy. Probably only 10 calories. If you are just needing something to munch on to keep away from the M&M bowl, this would be a good choice. If you expect it to fuel your workouts as a meal, you'd better blow it up to 2-3 cups of greens, plus veggies and add 3-8 grams of protein depending on your individual needs. That little salad wouldn't get you through one set of pushups; maybe not even through the warm-up!

It is a pretty picture though, isn't it? Notice one other thing about this picture. COLOR! Now I won't get into that in this post, but look at the meal you eat today. How colorful is it? Take a picture and compare. More color (not artificial) better health. below this picture is an example of how I followed the P90X meal plan recipes. It may be too intense for you if you don't like to cook, or eat different foods, or feel you don't have time. But take a look anyway and see the ratios. Do you see french fries and onion rings? ( don't!) You are doing P90X to get results. This meal plan is results driven. But there is a simpler way and one that I follow nearly daily when I'm in a crunch for time!

salad and water

Monday – P90X Chest & Back and AB Ripper X Dave’s approx. calories  2600  Anne’s approx. calories 2100

Numbers in (parenthesis) are for Anne.  Our boys, ages 9, 12, and 16 eat what we eat and because this is a low carb plan, I throw in extra fruits, snacks, complex carbs..yes, cookies, crackers,pancakes…for them! I've indicated the portion sizes for each individual, but will simply cook enough for a family and then portion out the meal. If I need an extra snack, I have 1/2 cup of 0% Fage yogurt usually…because I love it. Post workout snack: P90X Recovery Drink


  • Mushroom Omelet
    • 6 (4) egg whites, salt/pepper, ¾ cup brown mushrooms, 2 T. chopped green onion, ½ chopped roma tomato,2 (1) oz. goat cheese
  • 1 cup frozen berries
  • 1.5  (1) cups 1% cottage cheese

Snack: Chocolate Shakeology + 1 T. peanut butter, ice, almond milk (unsweetened)


  • Chef Salad
    • 6 (4) oz. chopped fat-free deli turkey breast
    • 1.5 oz. fat-free mozzarella cheese
    • ½ roma tomato  or 5 grape tomatoes
    • 2 cups romaine lettuce
    • ¼ cup artichoke hearts, chopped
    • 1 oz. avocado
    • Balsamic vinaigrette (homemade)

Snack: 15  (12) almonds, raw


  • 6 (4) oz. grilled salmon
  • 1 cup steamed asparagus
  • 1 cup wild rice
  • 2 (1) cups  Pacific foods Roasted Red Pepper Soup

Tuesday – P90X  Plyometrics Dave’s approx. calories 2600  Anne’s approx calories 2100 ***Add whey protein in almond milk if needed for extra protein.

Post workout snack: P90X Recovery Drink


  • Greenberry Shakeology mixed with 2 T. vanilla whey, 4 strawberries, ½ cup oj, water and ice.
  • 1  (1/2) cup Fage Yogurt 0%

Snack: 15 (12) raw almonds


  • Shrimp Stir-fry
    • 8  (6) oz. shrimp, ¼ T. low-sodium soy sauce, ½  t. rice vinegar, ¼ cup fat-free chicken broth, ¼ t. minced garlic, ¾ cup red onion, ¾ cup broccoli, 1.5 cups snow peas, 1.5 cups mushrooms, ¼ cup yellow bell pepper, ½ can water chestnuts.   (Soy sauce through garlic in sauté pan over medium heat until tender. Add veggies and continue to sauté, stirring and adding more broth as needed. Add shrimp when veggies are halfway cooked and sauté until shrimp is opaque and veggies tender.)

Snack: 2 (1) lowfat cheese stick


  • 7 (5) oz. grilled chicken
  • 1 cup green beans
  • 2 (1) cups butternut squash soup (Pacific foods)

Wednesday – P90X Shoulders & Arms, Ab Ripper X ***As always, add extra serving of whey in almond milk or water if needing extra protein.

Post workout Snack: P90X Recovery Drink


  • Chicken Scramble
    • 7  (5) egg whites, 3 oz chicken breast cooked and diced, 2 oz. fat free parmesan cheese, fresh basil if I have some.
  • 3 (2) slices turkey bacon
  • 6 (4) oz. fresh squeezed oj/lemon juice

Snack: 15  (12) raw almonds


  • Chicken Salad
    • 8 (6) oz. Poached and chopped chicken breast, 2 T. low-fat mayo, ¾ T. Dijon mustard, 2 T. green onions, pepper and dill to taste, ½ c. chopped celery.
  • 3 (2) cups salad greens
  • 2 cups (1) Veggie soup  (makes enough for 2 large meals…scale down as needed)
    • 10 cups fat-free chicken broth, 4 red potatoes, 4 cups quartered onions, 1 cup sliced carrots, 3 cups celergy sliced thick, 2 cups zucchini or beans, 8 oz. tomato sauce, 2 cloves garlic, ¼ cup fresh parsley, dash of pepper, salt to taste

Snack: Chocolate Shakeology, 4 oz. almond milk (unsweetened), water, ice, 1 T. peanut butter


  • 7 (5) oz. grilled Salmon
  • 1 cup wild rice
  • 1 cup green beans/carrots

Thursday – P90X YogaX or One on One Fountain of Youth Yoga


  • Strawberry Banana Blast Protein Shake
    • 1 cup almond milk,  1.5 (1) scoop vanilla whey, 1 (1/2) cup frozen berries, ½ banana, ice

Snack: 1 cup Fage 0% yogurt, agave nectar, cinnamon and 5 walnuts


  • 7 (5) oz. grilled chicken breast
  • 3  (2) cups romaine salad greens
  • 1 cup artichoke hearts (not marinated)
  • Vinaigrette

Snack: Chocolate Shakeology with 1 cup almond milk, 1 T. almond butter and ice.


  • Grilled Salmon
  • 1 cup wild rice (leftover from Wed.)
  • 2 (1) cup Veggie Soup (leftover from Wed.)

Friday – P90X Legs & Back  and Ab Ripper X

Post workout snack: P90X Recovery Drink


  • Spinach Scramble
    • 8 (6) egg whites, ½ cup Roma tomatoes, 1 cup spinach leaves,  3 (1) oz. feta cheese crumbles, fresh basil if available
  • 1      (1/2) medium grapefruit
  • 1 cup almond milk with 2 T. chocolate whey

Snack: Shakeology – Greenberry with 2 T. whey, ½ cup oj, water, ice, ½ banana


  • Turkey Burger
    • 6 oz. ground turkey breast (97% fat free), 1.5 T. whole wheat breadcrumbs, 3 T. buttermilk, 1 T. green onions, 1 T. fresh parsley, ¼ t. Dijon mustard, 1 dash Worcestershire, pepper to taste
  • 1 oz. low-fat swiss cheese
  • 1 (1/2) cup coleslaw
    • (enough for 6..scale as needed.. 3 cups shredded green cabbage, 1 cup red cabbage, 1 cup jicama, ½ red onion, 2 apples finely diced, ½ cup fat-free mayo, 1/3 cup white vinegar, 2 T. sugar, 1.5 t. caraway, ¼ t. salt, pinch pepper)
  • 3      (1) cup gazpacho
    • (Yield 10 cups! Scale as needed… 28 oz. canned tomatoes, 3 cups low-sodium tomato juice, ½ cup diced carrots, ¾ c. each green and red bell pepper, ½ red onion, 2 shallots, 2 garlic cloves, 1/3 cup red wine vinegar, 1/3 c. fresh lemon juice, 1 t. paprika, ¼ c. fresh oregano, basil, parsley if available…at least the parsley!, Tabasco sauce to taste.)

Snack: 12 (8) oz. 1% cottage cheese


  • 8 (6) grilled fish or chicken
  • 1 cup cooked wild rice or red quinoa
  • 1 cup broccoli or green beans
      • **What we ended up having is leftover veggie soup and a grilled chicken breast!

Saturday – Kenpo X or Kenpo Cardio Plus

Post workout snack: P90X Recovery Drink


  • Shakeology – Chocolate with 2 T. whey, 1 tsp. peanut butter, 1 cup organic unsweetened Pacific foods Almond Milk, water, ice.


  • Chicken Salad (same as Wed.)
  • 3 (1) cup Gazpacho (leftover from Friday)
  • 1 (1/2) cup coleslaw (leftover from Friday)

Snack 2 (1) Boiled egg


  • Family Homemade Pizza Night
    • Homemade whole wheat crust, turkey pepperoni, black beans, black olives, mushrooms, onions, bell peppers, leftover veggies in fridge, part-skim mozz. cheese. Dave and I will measure the cheese and use a very thin crust for our pizzas.
  • 3 (2) cups Romaine salad

Sunday – Stretch X or Rest

After church we frequently eat out or have lunch at Grandma's. The rest of the meals and snacks are whatever is leftover from the previous week or simply sandwiches, bean burritos..something simple and fast. I don't cook much on Sunday unless someone has a special request.  I also usually shop for our next week's groceries on the way home from church on Sunday.

If you follow this meal plan in your first month of P90X, please leave a comment below how you felt and your results.


Over the years I've gotten a pretty good handle on how to eat for fat shredding, for energy, to maintain, but I realized after Dave's first week of P90X that he simply hasn't had that experience yet and needs a clear-cut meal plan. And since I credit my results from my first round of P90X partly to my organized meal plans, I decided to do the same thing again for both of us this time! Dave wants to do the Phase 1 fat shredder for P90X for a couple of weeks so I decided to follow the meal planner in the manual. I'm not following it to a 'T' but as close as I feel I have time for. There will be a little more cooking this week than usual, but the week looks good for that, so I say bring it on!  Instead of P90X bars, we are using Shakeology with some extra protein thrown in each day. You can use whey protein and make a protein shake if you prefer. The P90X bars are so good that I have a hard time saying no, even if I don't need one on any given day. 🙂

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