P90X Nutrition Plan: Sample Meal Plan

The P90X weight loss system is a relatively new program created by fitness expert Tony Horton. The 13-week program was designed specially to help anyone, no matter their current fitness level, to get fit, healthy and make a true lifestyle change that encourages permanent weight loss and wellness.

P90X is a complete system. It takes nutrition counseling and meal plans and combines them with specific workout plans. The program also includes 24-hour online support and a calendar to aid in tracking meals and workouts. In addition to meal plans, nutrition guides and supplement tips, the program also includes 12 workout DVDs. Each DVD is tailored to an individual part of the body.

P90X and Nutrition

When putting together meals while on a weight-loss program, most people just try to put together items they consider healthy and assume that they will lose weight. While this is somewhat correct, P90X’s unique approach to eating is taken directly from traditional bodybuilding principles: Meals must be tightly portioned and contain the correct ratio of fat, carbohydrates and protein. P90X’s meal ingredients are chosen from a list of approved foods and must be eaten together in specific proportions.

P90X recommends eating six small meals a day.

 P90X Sample Meal Plan

  • Meal 1 (Breakfast): 1/4 cup 7-grain cereal or steel-cut oats. !/4 cup soy milk, 2 teaspoons raw pumpkin seeds. This first meal of the day includes healthy carbohydrates to give you lasting energy until your second meal or snack.
  • Meal 2 (snack): Low calorie protein shake. While P90X recommends its own brand of protein shake, users of this plan may substitute any other brand of low calorie whey, egg, soy or casein protein shake. The shake is a mid-morning boost to maintain healthy metabolism activity.
  • Meal 3 (lunch): Chef Salad consisting of 4oz. fat-free deli turkey breast, 1.5 oz mozzarella cheese, 5 grape tomatoes, 2 cups romaine lettuce, 1/4 artichoke hearts, 1 oz avocado and balsamic vinaigrette. This meal includes all necessary categories for healthy muscle growth and metabolism. Protein, vitamins, healthy fats and fresh vegetables. While lacking carbohydrates, it is a relatively complete meal that will keep you satisfied until your afternoon meal.
  • Meal 4 (snack): 15 almonds, 1 apple or a low-calorie protein bar. The purpose of eating almonds, apples or a protein bar is to give yourself the boost you’ll need to do an afternoon workout. Apples are an energizing food and contain a good amount of fiber, while almonds or protein bars have the protein your muscles will need to recover after a workout.
  • Meal 5 (dinner): 4 oz grilled salmon, 1 cup steamed veggies, 1 cup long grain brown rice. Again, this meal provides the carbohydrates your body will need for energy, as well as vitamins from the vegetables and lean, healthy protein from salmon.
  • Meal 6 (snack): Low calorie protein shake. While it may seem counter intuitive to consume more calories right before sleep, the theory behind this recommendation is that the metabolism must be kept constantly working in order to burn calories. If the metabolism is allowed to rest completely, the fat-burning process will lag and weight will remain.



About Author

Posts By Sequoia
  • perry sanborn

    After doing some intense reading on the subject of the P90X nutrtion plan and the supplements that P90X offers, it is not realistic for a father who is on a budget.
    I mean I work overtime, spend time with my kids and it is impossible to eat like this every meal, where does one always have the time to prepare and cook a meal like these in the sample menu when life is so busy, i mean this is taylored to a single persons life style or those who do not have kids or can work very little, think about that.

    Lets give the family working men and women a dietary menu that is more realistic for those who have to eat and run.

  • Annetta


    I agree with you. This nutrition plan is a lot of work. However, here are some of the things that I do to make it more manageable.

    I eat the same thing everyday for breakfast, lunch and dinner for two weeks. Then I change it and eat the same thing for the next two weeks. That way, you don’t have to keep buying different spices or other expensive ingredients and only use them once.

    Another thing I do is I only cook once or twice a week, but I cook in bulk. Then I put the meals into seperate sandwhich bags and stick it in the fridge or freezer. So then every morning before I go to work I just grab what I need for that day out of the fridge or freezer. For example, if I am going to have 6 egg whites for breakfast every morning, then on Sunday I will boil and peel 42 eggs. Then I will put 6 eggs in individual sandwhich bags and place them in the fridge. I will grab a bag as I am heading out the door to work and eat them while I am driving. If I am having an apple for a snack, I will cut up 7 apples on Sunday and bag them individualy as well. If I am going to have chicken for lunch everyday for the next week, I will cook all of the chicken on Sunday and separate it into individual bags or containers and freeze them.

    I also shop at Costco, since I eat a lot of the same food and can buy it in bulk at cheaper prices. You can also buy protien powder at Wal Mart for much cheaper than other places. As long as the powder has the same protein/carbohydrate content, then it will work fine. The only difference between Wal Mart protein powder and the more expensive brands is the taste. Personally, I don’t like the taste of the Wal Mart protein powder, but I have used it before and would use it again if I had to.

    Hope this helps.