Transcript
NUTRITION GUIDE
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X3 Nutritional Quickstart
Step One:
Gotopage19andtaketheNutritionQuiztoobtainyourscore.
Gotopage20toselectthecorrespondingCaloriePlan.
SelectyourP90X3DailyMealPlanonpage21.Yourmealplanwill
haveportionsforthreefoodgroups(Protein,Carbs,Fat).
Theportionswillbebrokenupintomealsandsnacks,butthisisjust
asample.Ifyouneedtomovetheportionsaroundforflexibility,
that’sokayaslongasthetotalportionsforeachofthefoodgroups
remainthesameperday.
Step Two:
Gotopage23toselecteithertheMicromanagementSystemifyou
wanttotakeadetailedapproachtoyourservingsortheWayofthe
Handtotakeamorerelaxedapproach.Amorein-depthexplanation
ofthesefood-measuringmethodsisprovidedonthispage.
Step Three:
GototheFoodListsonpages32–37.
Selectyourfavoritefoodsfromeachlistwiththeir
correspondingmeasurements.
UseyourDailyMealPlanfromStepOnetofigureouthowmany
portionsofeachfoodgroupyouaresupposedtoeateachday.
Goshopping,prepyourfood,andstarttransforming!
Fewthingsinlifeareasexcitingascommittingtotransformation,P90X3®-style.Soifyou’reitching
togetthispartystarted,here’saquicksummaryofhowthenutritionplanworks.Butremember,
whilethisQuickstartgivesyouthebasics,forbestresults,makeitaprioritytotakethetimetoread
theguideinitsentiretyassoonaspossible.It’spackedwithinvaluableinformationthatwillhelpyou
achievealifetimeofhealthyhabits.
GototheThreeEasyStepschapterintheNutritionGuidetogetstarted:
PART ON E: I NTRODUCTIONANotefromTonyHorton02
ASimplePlan03NutritionSimplified05
What’sNewinP90X3?06
PART TWO: GEN ER AL GU I DELI N ESWater08
X3HydrationSchedule08TheBeachbodyWaterBar09
WhentoEat10Vices12
CaffeineandAlcohol12OtherCheatFoods12
Organics13SupplementsandP90X3,DoneRight14
TABLE OF CONTENTS
PART TH REE: TH REE EASY STEPS18 STEP ONE:HowMuchDoIEat?19YourNutritionQuiz21P90X3DailyMealPlans
22STEP TWO:HowDoIMeasureMyFood?23TheMicromanagementSystem23TheWayoftheHand
24STEP THREE: WhatShouldIEat?25CarbsandFatandProtein.OhMy!25Carbohydrates26Fat27Protein28HowTheseFoodsWorkwithP90X329MacronutrientMixandMatch29ButDon’tForgettheVariety!30P90X3SpecializedDietModifications30Grain-Free30Vegetarian30Vegan30StandardAmericanDiet(SAD)31TheRestaurantConundrum32TheP90X3FoodLists
P A R T F O U R: BRI NGI NG IT ALL TOGETH ER38BecominganIntuitiveEater39AllKindsofFunExtras39P90X3FoodPairings40Breakfast42Lunch/Dinner44Snacks46Let’sGetSpicy!46P90X3Herb&SpiceBlends48P90X3HomemadeSaladDressings51PrepAheadGuide52CookingTechniques54CalorieandGramEquivalentsfortheP90X3Plans
TABLE OF CONTENTS
1
YouarenowholdingthenutritionsystemthatisdesignedtofusewiththeP90X3fitnesssystem.Youwon’tgetmuchoutofoneifyoudon’tfollowtheother—that’swhytheyarestucktogetherinthesamebook!Sodon’tconsiderthisanoption,consideritthemostimportantworkoutofthewholeprogram.
On these pages you’ll find the food philosophies and strategies that provide the nutrientsrequiredtopowerthroughX3—andthroughtherestofyourlife,forthatmatter.Andjustasyou’rerequiredtochoosetherightweightsandholdproperformintheFitnessGuide,hereyouarerequiredtoeatrealfoodthatfuelsthebodyforhealing,energy,andperformance.
Butwhichfoodsthosearedependsontheindividual.That’swhythisplanfollowsmyflexitarianphilosophy.It’sdesignedtogetyoueatinghealthily,butstillgivesyoutheflexibilitytocreateadietthatsuitsyourpersonalneeds.
Italsoallowsyoutorethinkyourdietasyourpersonalneedschange.Iwasaveganforyears,butasIslalomedintomy50s(yes,I’maskibum),IstartedtonoticeIjustwasn’trecoveringthewayIwantedto.Aroundthesametime,Ilearnedthatthemeatindustryhadmadehugestridesinethicsandquality.Ithadbecomeeasytofindfish,fowl,andgrass-fedbeeffreeofhormonesandantibiotics.Icouldfeelgoodabouteatingthisstuff,soIreturneditsparinglyintomydiet—notdaily,mindyou.Justasneeded.AndIprospered,big-time.
That’showIviewallfoodsandsupplements.IfIthinksomethingmightwork,Itryitandletmybodytellmeifit’sworkingornot.
TheP90X3nutritionplanspringsfromthatphilosophy,andisdesignedtohelpyoufindthefuelthatworksforyou,sothatyou’llnotonlygetthemostoutofyourX3workouts,heck,you’llfeelbetterjuststandingthere.It’ssimple,flexible,andfilledwithavarietyofdelicious,healthyfoods.AndlikeX3,it’sfast.
Considerthisyourwarm-up.Nowgetcooking.
a Note from Tony Horton
Before you
Bring It,
you’ve gottƒ
Eat It!
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Tonydoesn’tusecalculators.Hedoesn’ttickportionsoff
ofachart.Hedoesn’tponderwhathiscaloricneedsare.
What’shisnutritionplan?It’samazinglysimple,and
it’swhatyou’regoingtobeshowninthisguide.Here’s
asneakpeek.Yougethungry.Youputfoodinyour
mouth.Youchewitup.Youswallowit.Youworkout.
Youfeelawesome.Simpleasthat.
Whenyougettoacertainpointinfitness,afteryears
ofeatingclean,healthyfoodsandwatchingyourbody
reacttothosefoods,youbecomean“intuitiveeater.”Sure,
youmightexperimentwithdifferentdietarysystems,
checkinwithanutritionistoccasionally,ortrynew
foodsthatyoureadabout,butyourprimaryindicator,
thethingthattellsyouwhattoeat,when,andhowmuch,
isyou.Youlistentoyourbodyandworkfromthere.It’s
asthoughyouliterallyateaP90X®NutritionGuide
andyourdigestivesystemabsorbedtheinformation.
SothegoalwiththeP90X3NutritionPlanistohelp
yougettoaplacewhereyourbodyjustknowswhat
youneedandwhenyouneedit.You’regoingtolearn
toeataclean,simpledietthatwillhelpyouachieve
yourgoals,whetherit’sfitness,weightmanagement,
orgeneralwellness.
“Intuitiveeating”istheabilitytolistentoyourbody’scuessothatyoumaketherightdecisionsnutritionally.Thinkofitasthehealthy,fitcousinof“impulseeating.”Cravingsshouldbegoodthings.Anintuitiveeaterusesthemtounderstandwhat’slackingintheirdiet,whetherthat’scarbs,protein,fats,orevenamicronutrientlikeironorsodium.Ontheotherhand,animpulseeatermisreadsthesesignals,eatingforcomfortratherthanperformance.
Asanintuitiveeater,yousetthosecravingsstraight.Alackoffatinyourdietmighttriggeracravingforrawnutsoravocado.Alackofcarbsmighthaveyouthinkingoffreshfruitinsteadofsoda.
Achievingthiscantakealittletimeanddetermination,buttheP90X3NutritionGuideshouldmakeitmucheasier.Here’salittlethree-stepcheatsheettokeepyouhonestalongtheway.
Eatwhole,healthyfoods.
Exerciseoften.
Listentoyourbodyunlessittellsyoutoeatsomethingunhealthy,thenreturntoStepOne.
What is intuitive Eating?
A SIMPLE PLAN
Step One:
Step two:
Step three:
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4
Untilnow,you’veprobablylookedtonumberstounderstandwhattoeat.
You’veusedprotein,fat,andcarbohydratepercentages,caloriecalculators,
maximumandminimumdeficits.Theseareallexcellenttoolswhenitcomes
toeducatingyourselfonhowfoodaffectsyourbodyandyourperformance.
Buttheycanonlygosofar.Intruth,yourmetabolismisrelentlesslycomplex.
Ifyoureallywantedtolearnyourexactdailycalorieburn,you’dneedtobe
hookeduptoamachine24/7oryou’dneedtocomeupwithacalculator
featuringthousandsoffactorsincludingage,race,heritage,upbringing,
altitude,howmuchyou’veslept,howmanystepsyou’regoingtowalk,your
mood,etc.Samewiththefoodyouputintoyourbody.Acaloriecalculatorwill
tellyouthatanapplehas100calories,butthehonesttruthisthatitmightbe
87calories,or112,dependingonvolume,howlongitripened,andhowmuch
wateritabsorbed.P90X3stripsdownthecalculationstotheirminimumand
replacesthemwiththetoolsusedbyintuitiveeaterslikeTony.Hisdietis
designedtoofferhimmaximumperformanceanditworksonthreetenets:
NUTRITION SIMPLIFIED
1. SIMPLICITY
2. Variety
Eatingshouldbeeasy.Ifyoulovetocook,great,butifyou’reonthego,there’s
noreasonyoushouldn’tbeabletoeatrightandtakecareofbusiness.
ThisisakeytenetofalloftheP90X3workouts,anditextendstofoodaswell:
Havingawiderangeoffoodsinyourdietassuresthatyougetallthenutrients
youneed.Italsomakeseatingdelicious!
There’snoperfectdietforeveryone—evenyourneedswillshiftasyouchange.
It’simportanttochangethingsupasneeded.TheP90X3NutritionPlanuses
these three precepts to offer you a variety of food options, and maximum
flexibilityforyourindividualneeds.ThinkofthemasyourNewNutritionalTools.
Withthisplanbackingyouup,youcaneithergoabouttherestofyourbusy
dayknowingthatthefoodyou’reeatingisgood,clean,healthystuff—oryou
can use it as a launching point for becoming an intuitive eater. Our hopes
areforthelatter.Wewantyoutodiscoverthataclean,simple,flexiblediet
packedwithvarietywillgiveyouresultsnotjustfor90days,butforalifetime.
3. Flexibility
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Asifyouhaven’talreadyfigureditout:simplicity.Therearethreefood
lists:carbohydrates,protein,andfats.Howdoyoumakesureyou’re
gettingallthenutritionyouneed?Again,it’ssimple.Thereisahierarchy
withineachlist.Thehigherupthelistsyoueat,thehealthieryoueat.
(Onlydon’tforget,varietyisalsoimportantinanygooddiet,somake
suretoeatlowerinthelistsometimes.)
Next,doasimple(there’sthatwordagain!)calculationtodetermine
yourmealplan.Itmaynotbeasexactas,say,theHarris-Benedictcalorie
calculator,butit’sstillveryaccurateand,moreimportantly,flexible.
Finally, you’ll notice that the plans lack macronutrient percentage
information.Instead,theyfocusonthequalityandthevolumeofthe
foodsyou’llbeeating.Thisincludesadietpackedwithhigh-quality
freshfruitsandveggies,rawnutsandseeds,wholegrains,andlean
proteinsources.Thosefoods,combinedwithyourapproximatecalorie
level,makesthemagichappen.However,ifiteasesyourmind,these
plansareroughly40%carbs,30%protein,and30%fat.
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2
1 How much do I eat?
How do I measure my food?
What should I eat?
COMBINE THIS TOUR DE SIMPLISTIC FORCE AND YOU GET AN INCREDIBLY EASY PLAN TO USE. SO EASY, IN FACT, THAT IT JUST TAKES THREE QUICK STEPS:
BUT BEFORE YOU JUMP IN, HERE ARE A FEW GENERAL GUIDELINES . . .
what’s new in P90X3?
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waterDespitestudiesdownplayingtheimportanceofgoodol’H
2O,wehighlyrecommendit.Justbecauseyoucan
surviveonteaalonedoesn’tmeanit’sagoodidea.WhilethosestudiesarefineforJohnQ.Public,theydon’taccountforthemassiveresourcesanathleteburnsthrough.You’resweating,you’remaintainingbodytemperature,you’rebuildingnewmuscle.Youneedwater.
What’smore,mostpeopleovereatbecausethey’rethirsty,nothungry.Wewalkaroundinastateofconstantdehydration.Waterpromotessatiety,soifyoudrinkitbeforeameal,you’relikelytoeatless(upto90caloriesless,accordingtoonestudy).Andwhenyou’redrinkingwater,you’relesslikelytoquenchyourthirstwithothersugarydrinkslikesodaorjuice,whichtendtomakeyouwanttodrinkmore.
ThefollowingwaterconsumptionguidelinesrelatespecificallytoyourX3workout:
The Beachbody® Water BarIfyou’renotafanofthetasteofwater,youneedtogrowup—orstartfilteringyourwater(whoknowswhat’sinthere?).Butthetruthis,noteveryonelovesplainH
20,
evenifit’sthepurestuff,especiallyifyou’vespentyearsguzzling soft drinks. So here are a few great ways tomakeyourplainwatermoreinteresting.Simplyselectfromthesuggestedmixers,mix-ins,andextras.
X3 Hydration Schedule
8–12OZ.WATER15to30MINUTESPRIORTOEXERCISE
4–8OZ.WATEREVERY15MINUTESDURINGEXERCISE
general guidelines
Beyond that, we recommend you drink your bodyweight,dividedbytwo,inounces.Soifyouweigh172pounds, that would be 172 divided by 2 = 86.That’s86ouncesofwater,everyday.Thismaysoundlikealot,butyou’dbeamazedhowquicklyadayofconsistentsippingcanaddup.
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FlatwaterSparklingwater(make sure it has no calories)
Mixers
Lemonwedge
Limewedge
Orangeslice
Strawberryslices
Kiwislices
Cucumberslices
Frozengrapes
Watermeloncubes
Splashoffruitjuice:cranberry,orange,grapefruit
Fruits/Veggies
MintleavesBasilGratedgingerRosemary
HERBS
CrushediceIcecubesRaspberrymintice(fill an ice cube tray with water, fresh raspberries, and mint leaves)
EXTRAS
Chooseanycombinationofmix-insfromthelistsbelowforadeliciouswatercocktail.
Mix-ins
The Beachbody
Water Bar
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Inthesportsnutritionworld,there’sbeenalotoftalkaboutintermittent
fastingandotherdeprivation-basedeatingstrategies.Ifyouwantto
experimentwiththis typeofeating,go for it.Wecandiscussyour
resultsoverlunch.Ohwait,youdon’tgettoeatlunch!Orisitdinner?
Insteadoftreatingyourmealplanlikeacomplexmilitarystrategy,keep
itsimple.Havethreesquaresadayandaugmentthosemealswithtwo
healthysnackstohelpmakeupforthenutrientsyoumightmiss.For
example,iflunchwasalittleprotein-heavy,youcanhavesomefruitfor
yourafternoonsnacktobalancethingsout.Thisstrategykeepsyour
bloodsugarstableinsteadofpeakingandcrashing,whichcanleadto
overeatingandagenerallypoorfeeling.
Ofcourse,it’sabusyworld,sosometimesthosemiddaysnacksmightnot
bedoable.Ifthisisthecase,threesquaresadaywillwork,butstilltryto
getthosesnacksintheretokeepyoufromshowingupatamealfeeling
famished.That’spartlywhatasnackisfor—tospoilyourappetite!
Trytofinisheatingapproximatelythreehoursbeforeyouhitthesack.
Digestion interfereswithyoursleepcycles—andagoodnight’ssleep
iscrucialtoproperfitness. Ifyoudoneedtobreakthisrule,asmall
protein-basedsnackwouldbethesnackofchoicebeforebed.Atleast
it’llhelprecoveryduringsleep.
WHen TO EAT
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Asfornutritiontimingaroundyourworkout,providedyou’reeating
enoughyoushouldbeabletoblastthrougheach30-minuteX3workout
withoutissue.Generallyspeaking,thehumanbodyhastheglycogen
storesandbloodsugartogetthroughanhourworkout,soyoushouldn’t
needto“load”preworkout.Andexercisingonanemptystomachis
ideal anyway, because digestion competes for your body’s resources.
Bloodflowissplitbetweenpumpingthroughyourmusclesandaround
yourstomach,soyoudoneitherwell.
Intheunlikelyeventthatyou“bonk”—orrunoutofbloodsugar—during
yourworkout,hereareafeweasywaystomakesureitdoesn’thappen
again.Thelong-termfixesaretoupyourcaloriesorswitchoutacoupleof
proteinportionsforcarbportions,butasyou’resortingthatout,tryeating
halfabananaorahalf-servingofP90XResultsandRecoveryFormula®
10minutesbeforePushingPlay.Itshoulddigestquicklyandgiveyou
thebloodsugarburstyouneedtoblastthroughyourroutine.
Another option is to try E&E Energy and Endurance® preworkout
formulaforarealrocketboost,especiallyifyou’rehavingissueswith
focusorwillpower.
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vices
CAFFEINE AND ALCOHOL Shouldyouconsumethem?Inexcess,they’llbothkillya,butinmoderation,studiesshowdrinkingoneortwo4-ounceglassesofwineadayhasanassortmentofbenefits,fromhearthealthtostressreductiontogenerallongevity,andtwoorthree 8-ounce cups of coffee a day can potentially increase your metabolism,boostperformance,andhelpwithmentalfaculty.
Andtheybothtastesogood.
Ultimately,thechoiceisyours.Whilesomealcoholicbeverageshavesomelong-termmerits,they’restillemptycaloriesthataren’tgoingtohelpyourimmediateresults.
Caffeine,ontheotherhand,mighthelpperformancemarginally.It’snottheactualcoffeethat’sproblematic,it’sthesugarsandweirdcreamersyouputinit.Drinkyourcoffeeblackorwithasplashoflow-fatmilk.
Butkeepinmindthatthesenext90dayswithX3areanopportunitytoreallycleanupyouract.Sopushyourselfoutofyourcomfortzone.Youdon’treallyneedcoffeetofunction,doyou?
OTHER CHEAT FOODSIntherealworld,theoccasionalcheatmealhelpskeepyousane.Lifeistooshortnottoeata littlepiesometimes.Theproblemisthatpeoplehavelostsightofwhat“alittle”means.Sotogetbacktoclean,healthybasicsforthenext90days,it’stimeto...
TOSS THE JUNKIfyouhaven’tdonethisyet,doitnow.Placeyourgarbagecaninanopenspace,openupthecupboardsandstartthrowingoutthelawbreakers.Snackswithsaturatedandtransfats,sodium,andsugarshouldbethefirsttobethrownout(i.e.,cookies,pastries,candy,processedmeats,potatochips,soda,high-sodiumfrozenfoods,cannedsoups,etc.).It’sjunkfuel—emptycalories—andyouwon’tgetanywherepoweredbythem.Throwthemaway,anddon’tletanyonegiveyou more. Don’t be nice. Don’t take a bite. Say: “Thanks, but I’m not eatingthatkindofstuffanymore.”Leadbyexample.Andbytheway,congratulations!You’retakingthisprogramseriously,andjustremember—ifyouthinkit’sjunkfood,itprobablyis.
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Youdon’tneedtoeatorganic,butitcertainlydoesn’thurt,especiallywhenitcomestosoyanddairy.Organicsoycannot,bydefinition,begeneticallymodified,sopayingafewextracentsforyourtofumeansyou’resimultaneouslyavoidingbothgeneticallymodifiedfoods(GMOs)andpesticideresiduesthatcanlingeroncrops.
Organicdairyisfreeofthevarioushormonesandantibioticstheyfeedconventionallyraisedcows.Furthermore,recentresearchoutofEnglandshowsthatorganicmilkismorenutritionally consistent and contains a higher concentration of omega-3 fatty acids.Thesamegenerallyholdstruefororganicandgrass-fedmeats.
Asforotherorganicproduce,again,you’reavoidingpesticideresiduesandanypotentialgeneticengineering.Regardingincreasednutritionalvalue,thescienceisstillnew,butorganicsseemtobegaininggroundoflate.Ifyouhaveafewextrabuckstospare,goforit.Otherwise,justfocusoneatingfreshfruitsandveggies,makingsuretocleanthemwellbeforediggingin.
ORGANiCS
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THE IMPORTANCE OF SUPPLEMENTS
Proper nutrient timing is essential for maximizing
performance.Consumingtherightsupplements(and
foods,ofcourse)attherighttimehelpspoweryour
workouts, increasesresults,andkeepsyouatyour
bestatalltimes.Consumingthematthewrongtime
just means you’re taking a bunch of pointless pills
andpowders.
Thefollowingareafewhandpickedsupplementsthat
willbenefityouonyourP90Xjourney,thescience
behindourselections,andafewspecializedtipson
howtousethem.
Remember,whatyouputintoyourbodydirectlyaffects
whatyougetoutofyourbody,sopracticesmart
supplementation.It’llgetyouwhereyouwanttobe.
Supplements and P90X3, Done Right
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P90X RESULTS AND RECOVERY FORMULA®Workingouttakesenergy.Somuchenergy,infact,thatyourmuscleshavetheirownin-housebloodsugarback-upcalledglycogen.
Hardexercisewilldepletemuchofthatglycogen.That’swhereResultsandRecoveryFormula(alsoknownasR&R)comesin.Takenassoonasyoufinishyourhardestworkoutoftheday,itwillrushinandnotonlyreplenishglycogenstores,butalsobringproteintofatiguedmusclestojump-starttherecoveryprocess.*
GiveR&Ranhourtoabsorb,or45minutesinapinch.Thisshouldbetheonlythingyouconsumeduringthistimeframe.
AndkeepinmindR&Rworksonaslidingscale.Ourrecommendedservingsize—twoscoops—isintendedforanhour-longprogram,sowithP90X3,you’reprobablybetteroffwithonescoop.Andifyou’redoingamorerecovery-basedworkout,suchasX3Yoga,youmightskipitentirely.
P90X PEAK HEALTH FORMULA™PeakHealthFormulagoesaboveandbeyondasamultivitamin.Thefirstthingyou’llprobablynoticeisthatmanyofthevitaminandminerallevelsarefarabovetheDailyValuepercentagesestablishedbythegovernment.Thetruthis,thosevalueswereestablishedfortheaveragepersontogettheaverageamountofnutritiontomaintainaveragehealth—butifyou’rereadingthis,there’snothingaverageaboutyou!
P90X3isachallenging,nutrient-depletingprogram.Furthermore,there’sagoodchanceyou’reeatingatacaloriedeficit,whichmeansyou’reprobablynotgettingthevitaminsandmineralsyouneedthroughdietalone.
That’swherePeakHealthcomesin.Notonlydoesitgiveyouthemicronutrientsyouneedtothrive,butit’spackedwithantioxidantssuchasvitaminsA,C,E,zinc,coenzymeQ10,andgreenteaextractthatcancombatfatigue—notjustfromworkingout,butfromtherigorsofdailylife.*
Ifyou’reable,splitupyourintakethroughoutthedaytogetmaximumnutrientbenefits.Butifyouhavetotakethemallatonce,doitearlierinthedaytohelpwithenergylevels.
P90X PEAK PERFORMANCE PROTEIN BARSYourhecticlifestyleisprobablyoneofthemainreasonsyou’relookingtoP90X3forresults.Andwithahecticlifestyle,sometimesyouneedyournutritionfastandon-the-go.That’swherePeakPerformanceBarscomein.
With20gramsofproteinperbar,combinedwithabalanceofcarbsandfat,you’rebasicallygettingamealyoucantakeanywhere.Yes,there’ssugarinPeakPerformanceBars,butthemacronutrientblendhelpsslowabsorption.ThetricktousingproteinbarswiselyistoworkthemintoyourP90X3nutritionplanasrecommended.They’renotabonusfoodoradessert.Ifyouhaven’tworkedouttoday,and/oryou’vealreadyeatenallyourportions,thenskipthebar.It’stargetedsportsnutrition.
E&E ENERGY AND ENDURANCE® PREWORKOUT FORMULATherearetwowaystoexplainE&E.ThefirstinvolvesacomplexscientificdocumentasthickasTony’sbicep.(Andthat’sthick!)ThesecondistotellyouthatBeachbodytookeverysafe,legal,andprovenenergyenhancerunderthesun,formulatingthemintoasynergisticallyeffectivepreworkoutdrinkthat’llhelpyoublastthroughyourP90X3workouts.*
TheingredientsrangefromamixofBvitaminsthathelpsyourcellsproducemaximumenergy;toarginine,anaminoacidthataidsinthedeliveryofoxygentomuscles;toanantioxidant-richcaffeineblend.
MuchlikeR&R,E&Eworksonaslidingscale.Youmightwanttostartwithhalfaservingjusttoseehowitaffectsyou.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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There’snodenyingthatP90X3’sMuscleAccelerationsystem gets you ripped fast, but for your body tokeepupwiththeseintenseworkouts,you’vegottofuelupproperly.
That’swhythere’sShakeology.NotonlycanyouwhipuponeofthesedeliciousshakesinLESSTHANONEMINUTE,Shakeology’sYourDailyDoseofDenseNutrition®that’spackedwithincredibleamountsofprotein,antioxidants,phytonutrients,prebiotics,enzymes,andmanyraresuperfoodsfromaroundtheworldthatyourbodydesperatelyneedsandcraves.*Plus,Shakeology helps to significantly increase yourenergylevels,aswellasreducejunkfoodcravings.**Whatcouldbebetterthanthat?
And because Shakeology’s key ingredients arederivedfromwholefoodsources,yourbodywillbeabletoeasilyabsorbandutilizethenutrientsyou’refeedingitimmediately.Soifyoureallywantto transform your body as quickly as humanlypossible,addShakeologytoyourX3regimen.NowyoucanBRINGITinjust30minuteswithP90X3andmakeitinlessthanONEminutewithShakeology.
WORK OUT FAST. FUEL UP FASTER.FUELYOURBODYDAILYWITHSHAKEOLOGY®.
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93%feelhealthiersincedrinkingit.81%feelithashelpedthemreducetheircravingsforjunkfood.86%experiencedanincreaseintheirenergylevels.77%feelmorealertandfocusedthroughouttheirday.97%feelShakeologyisasmartinvestmentintheirhealth.Now available in 6 delicious flavors:VanillaChocolateStrawberryGreenberryTropicalStrawberryVeganChocolateVegan
We’re so sure Shakeology will improve your health, we’ve created an amazing guarantee. Try Shakeology for 30 days and if you don’t feel healthier, return it and we’ll refund your money (less s&h). Even if the bag is totally empty.
It’s our Bottom-of-the-Bag Guarantee.
To learn more, contact your Team Beachbody® Coach or visit ShakeologyP90X3.com today.
Follow us on:
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
WE SURVEYED NEARLY 3,000 DAILY SHAKEOLOGY DRINKERS AND HERE’S WHAT THEY TOLD US:**
Facebook.com/Shakeology Twitter.com/ShakeologyInstagram.com/Shakeology YouTube.com/Shakeology
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**Based on a survey of 2,769 Shakeology users who drank Shakeology 5 or more times per week and exercised 3 times per week. All trademarks are the property of their respective owners.
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Three Easy Steps
How much do I eat?
Nocalculators.Noalgebra.Nobells.Nowhistles.(Thatistosay,
no whistles until you’re strolling on the beach this summer.)
This is a simple, four-question quiz that will determine your
mealplan.Answerthequestions,tallyyourpoints,andcheck
outyourneweatingplan!
STEP one
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1. WHAT’S YOUR GENDER
` FEMALE ADD 1
MALE ADD 2
your Nutrition Quiz
2. WHAT’S YOUR WEIGHT?
130 LBS. OR LESS ADD 1
` ` 131–160 LBS. ADD 2
161–180 LBS. ADD 3
` 181–200 LBS. ADD 4
201–220 LBS. ADD 5
` 221 LBS. AND UP ADD 6
▼
SLACKER (desk job) SUBTRACT 1
` MODERATE (server in a restaurant) ADD 0
` HARDCORE (construction worker) ADD 1
3. WHAT’S YOUR ACTIVITY LEVEL (OUTSIDE OF X3)?
▼
4. MODIFIERS
WANT TO LOSE WEIGHT? ADD 0
WANT TO MAINTAIN WEIGHT? ADD 1
WANT TO ADD WEIGHT? ADD 2
▼
= 19
your score
2 OR LESS PLAN A (1,500)
PLAN B (1,800)
PLAN C (2,100)
PLAN D (2,400)
PLAN E (2,700)
PLAN F (3,000)
3
CALORIE PLAN
4
5
6
7 OR MORE
JON: Male, slacker lifestyle (desk job—in addition to X3), 170 lbs., 6'2",wants to gain weight X3 calculator: 2,700 calories
ANI: Female, moderate lifestyle (restaurant server—in addition to X3),126 lbs., 5'3", wants to lose weightX3 calculator: 1,500 calories
SUE: Female, hardcore lifestyle (competitive tennis—in addition to X3), 126 lbs., 5'3", wants to maintain weightX3 calculator: 2,100 calories
MARTHA: Female, slacker lifestyle (in addition to X3), 180 lbs., 5'3", wants to lose weightX3 calculator: 1,800 calories
Portionshavebeenbrokenupintomealsandsnacks,tomakeyourlifealittleeasier.
Downtheroadyoumightmodifytheseplanstosuityourneeds,butfornow,just
rememberthattimingisn’tasimportantaseatingalltheportions.Ifyouneedtomove
protein,carbohydrate,andfatportionsaroundtomakethemworkwithyourday,that’s
fine.JustmakesureyoueatthemALLbytheendoftheday.
Introducing . . . Your New Meal Plan!
Examples:
20
PLAN
A
PROTEIN
Breakfast 2 3 1
AMSnack 1 1
Lunch 1 3 1
PMSnack 1 1
Dinner 1 2 2
CARBS FAT
PLAN
B
PROTEIN
Breakfast 2 3 1
AMSnack 2 2
Lunch 1 3 1
PMSnack 1 2
Dinner 2 2 2
CARBS FAT
PLAN
C
PROTEIN
Breakfast 2 4 2
AMSnack 2 1
Lunch 2 3 2
PMSnack 1 2
Dinner 2 3 2
CARBS FAT
PLAN
D
PROTEIN
Breakfast 3 5 2
AMSnack 2 2
Lunch 2 4 2
PMSnack 1 2
Dinner 2 3 2
CARBS FAT
PLAN
E
PROTEIN
Breakfast 3 5 2
AMSnack 3 2
Lunch 2 4 3
PMSnack 1 3
Dinner 3 3 2
CARBS FAT
PLAN
F
PROTEIN
Breakfast 3 5 2
AMSnack 3 2
Lunch 3 5 3
PMSnack 1 3
Dinner 3 4 3
CARBS FAT
P90X3 DAILY MEAL PLANS
How do I measure my food?
Intuitiveeaterscan“eyeball”theirservings.Theylookattheir
plateandknowifit’senoughortoomuch.Ofcourse,ittakes
alittlepracticetogettothatpoint,sohereareacouplesystems
ofmeasurementtogetyoustarted.
OntheFoodLists,you’llfindthesetwosystemstotherightof
eachfooditem.Thefirstinvolvesanumberandatraditional
unitofmeasurement(cup,ounce,etc.).Thesecondinvolvesa
partofyourhand.They’redesignedtogiveyouvaryingdegrees
ofcontrol.Youcanuseoneortheotheroracombinationof
both.Here’showtheywork.
STEP two
22
Thisisthesystemforyouifyoureally,reallywanttoknowexactlyhowmuch
you’reeating.Ifyoutravelwithakitchenscaleanduseacalculatorwatchtogive
anexact20%tipinrestaurants,thisisthesystemforyou.It’sthebestsystemfor
hitting(roughly)exactcaloricgoals.
Attheendofthisguide,we’veprovidedalistofexactcaloriesaswellasexact
carbohydrate,fat,andproteingramsforeachofthefoodplans.You’llprobably
wanttousethattoo.
THE WAY OF THE HANDIfyoucan’tbebotheredwithallthatmeasuring,thisplanisagreatwaytotake
thepressureoffwithmoreofaneducatedguesstimateapproach.
TheWayoftheHanduses,youguessedit,yourhandtomeasurefoods.Here’sa
greatchartthatprovidesaquicksystemofmeasurement.
You’llnoticea“+”aftersomeofthesemeasurementsontheFoodLists.Asgreat
asthissystemis,therewereafewitemsthatdidn’tquitefit,sowhenyouseethat
“+”justaddalittlebitmore.
Thechiefcriticismofthismethodisthateveryonehasdifferentsizedhands.This
maybetrue,butbiggerpeoplealsotendtohavebiggerhandsand,generally,
biggerpeoplecangetawaywithslightlymorecalories,because,youknow,they’re
BIGGER.Butfrankly,handsizedoesn’tmatterallthatmuch.Caloricdifferences
duetohandsizeareminorandinconsequentialconsideringthefactthatthe
P90X3FoodListsarepackedwithhealthyfoods,whichareexactlythekindsof
foodsyouwanttogetyourhandson.
THE MICROMANAGEMENT SYSTEM
1 Palm V Palm 1 FIST 1 fingertip 1 Thumb
23
What should I eat?Ultimately,theanswertothisissimple:healthyfood.Ifthat’s
allyouwanttoknow,skipdowntothefoodlistonpage32.
But if you want to learn a little more about what you’re
puttinginyourmouth,readon.
STEP three
24
CARBOHYDRATES.Yourbody’sprimaryfuelsource,
carbsarealsoimportantforusheringothernutrients, includingsomevitamins
andprotein,intoyoursystemefficiently.Carbsalsocontainfiber,whichyouneed
tokeepyourdigestivetractworkingandtheflorainyourintestinesstrong.
Alotofpeoplemistakenlyavoidallcarbswhenwhattheyneedtoavoidare
refinedcarbs,including“white”breads,pastas,andrice,aswellasaddedsugars.
Granted, there are times when an athlete can use these things as targeted
nutrition, but most experts agree that their overconsumption is the primary
reasonfortheobesityepidemic,nottomentiontype2diabetesandheartissues.
Ifyoulimityourcarbintaketofreshfruitsandveggies,wholegrains,andtargeted
supplementalnutritionsuchasShakeology,you’llbegoodasgold.
Let’s take a closer look at the food that makes up your plan. The three food groups you need to thrive—and survive, for that matter—are:
Carbs and fat and protein. Oh my!
25
FAT. Contrarytowhatmanyafaddiethastoldyou,humansneedtoeatfatto
survive.Amongotherthings,itservesasanenergysource.Itactsasatransport
forfat-solublenutrientssuchasvitaminsA,D,andK.Itaddsstructuretocell
membranesand actsasa regulator for several hormones.There’sconsiderable
debateoverthebenefitsofsaturatedfat,butyourbestbetistoeatsaturatedfat
inmoderationandtolooktohealthy,wholefoodsourcessuchascoconutoiland
free-range,organicmeats.
Thefatgroupalsoincludes“essential”fattyacidsrequiredtokeepyoualive.
Omega-3 and omega-6 fatty acids are crucial for regulating your immune and
cardiovascularsystems,justtonametwofunctions.Youcan’tthrowastickatthe
averageAmericandietwithouthittinganomega-6,soit’simportanttofocuson
gettingenoughomega-3s,whichcanalsoactasapowerfulanti-inflammatory.
(Tonyisahugeadvocateofusingomega-3s.)You’llfindtheminfishlikeanchovies,
cod,andsalmon,aswellasflaxseedandvariousnuts.Youcanalsogetthemfrom
goodsupplementslikeBeachbodyCoreOmega-3™softgels.
26
PROTEIN. Youaremade,mostly,ofprotein.Proteincanbebroken
downintoaminoacids,whichareyourbody’sbuildingblocks,eightofwhichyou
can’tcreateinternally,soyouneedtogetthemfromfood.Animalproteins
containallthese“essentialaminoacids,”butyoucanalsogetallthoseamino
acidsfromafewplantsources,includingsoy,quinoa,andhemp,aswellasa
combinationoflegumesandgrains.That’swhy“beansandrice”isastaplemeal
insomanycultures!
Therearealotofmisconceptionsabouttheroleofprotein.Firstthingyoushould
knowisthatpilingonproteinisn’tgoingtogiveyoubigmuscles.Yourbodycan
onlyprocesssomuchproteininto“buildingblocks”atatime.Formostpeople,
that’sabout0.8gramsadayperkilogramofbodyweight.Thatnumberclimbs
for intenseexercisers,soyou’reprobablygoingtouse1gramto1.5gramsper
kilogramofbodyweight.
Anothermisconceptionisthatwe,ahem,“pass”theexcessproteinweeat.This
isn’ttrue.It’sconvertedtoglucose(fuel),whichcaneitherbeusedinexerciseor
itwillbestoredasfat.
27
The P90X3 Nutrition Plan breaks these three macronutrients down
intothreesimple,hierarchicallists.Eachlistincludesalltherelevant
foodsinthatcategoryinorderofhowmuchyoushouldeat.
TheCarblist,forexample,startswithgreen,leafyveggieslikekale
andspinach,thentootherveggies,fruits,starchyveggies,wholegrains,
andfinallyprocessedwhole-grainproductssuchasbreadandpasta.
The Fat list starts with healthy, monounsaturated fats shown to
promote heart health and longevity, and works its way down to
cheese,whichisaquestionablefoodinmanynutritionalcircles,but
life’stooshortnottoeatcheesesometimes,right?AndtheProtein
liststartswithleansourcesorsourcesrichinessentialfattyacids,
workingdowntofoodswithmorecontroversialfatsinthem.
There’salsoalittle“Free”bonuslist.Theseareflavorfulextrasyoucan
usetoaddguilt-freezingtoyourmeals.Mostofthemalsohappento
havesomeantioxidantormetabolism-enhancingeffect.
How These Foods Work With P90X3
28
Macronutrient Mix and Match
MoreastuteguidereadersouttheremayhavenoticedthattheProtein
foodlistisbasedonthefatsinthefoods.Confused?Don’tworry,that’s
notabadthing.Asstatedimplicitlythroughoutthisbook,verylittle
isblackandwhitewhenitcomestonutrition.Whilethethreelists
arenamed“Carbohydrates,”“Fat,”and“Protein,”thatdoesn’tmean
thatthefoodswithinaremade100%ofthosemacronutrients.Most
thingsyoueatareamishmashofallthree,sowegroupedthemby
theirprimarymacronutrient.Forexample,avocadosare,technically,
afruit,butthey’realsoprimarilymadeoutoffat,soweputthem
intheFatlist.
This is another reason why you don’t have to get too stressed out
abouthittingnumbers.QualityiskingwiththeP90X3plan.Justfill
yourportionswiththesefoods,steeringtowardsthetopofthelists,
andletthemagichappen.
But don’t forget the variety!
Ofcourse,thatdoesn’tmeanyoushouldeatnothingbutkale,avocados,
and anchovies. Firstly, your romantic life would vanish, unless you
wanttomarryacat.Secondly,asTony likestosay,“Variety is the
spice of life.” Most of what you eat should be from the top of the
list,buteverythingonallthelists isgoodforyou(unlessyouhave
aspecificintoleranceorallergy,ofcourse),somixitupalittle.Variety
assures that you’ll get a wide variety of nutrients. It also assures
that eating is fun, interesting, and delicious—and that’ll keep you
motivatedtostayoncourse.
29
GRAIN-FREE Somepeopleusethisoptiontoavoidgluten.Notallgrainscontaingluten,but
thisisasimplesolution.Othersarefollowingpopular“paleo”orprimaldiets.
Toeatgrain-free,simplyavoidallfoodstaggedwitha“G”forgrains.
Note:Ifyoureallywanttobepicky,thefollowinggrainsorgrainproductson
theP90X3FoodListsdon’tcontaingluten:quinoa,rice,wildrice,corn,amaranth,
millet,buckwheat,oats(ifindicatedgluten-freeonpackage),corntortillas(if
madewithcornandlime—checkpackaging),ricemilk(ifindicatedgluten-free
onpackage).Soifyou’rejusttryingtoavoidgluten,youcaneatthesethings.
VEGETARIANOvo-lactovegetarianseatdairyandeggs,butavoidmeat.Thisisagoodoption
ifyou’reconcernedaboutprotein,butstillwanttokeepanimalproductstoa
minimum.Avoidanythingonthelistsmarkedwithan“M”formeat.
You’llalsowanttolooktoplant-basedsourcesforprotein,somake sure that at
least one of your carbohydrate portions each day is marked with a “G” for grains
and another is marked with an “L” for legumes.Youdon’tneedtoeatthesetwo
foodsatthesametime.
VEGAN These folks are going cruelty-free. (Tony was a vegan for years.) No animal
productsatall.You’llwanttoavoidanythingmarked“AP”foranimalproduct.
Likevegetarians,you’llneedtofocusonplantprotein.Depending on how much you
like soy, replace as many protein portions as you’d like with carb portions, but make
sure to use an even distribution of carbs marked “G” for grains and “L” for legumes.
Whenyoureplaceaproteinportionwithacarbportion,itcountsasaprotein
portiononyourmealplan.Forexample,ifyoueat1⁄3cupoflentilsandwantto
countthatasyourprotein,you’lltickoffaproteinportion,butnotacarbportion.
STANDARD AMERICAN DIET (SAD) Let’shearitfortransfatandhigh-fructosecornsyrup!Justkidding.Thisdietis
theprimarycauseforWesternsociety’sexplodingobesityepidemic,butifyou
choosetoembracethiswayofeating,it’seasy.Simplyavoideatingeverything
ontheP90X3FoodLists.Unfortunately,youwon’tbegettingmuchoutofyour
workouts,orgettingoffthattriplebypasswaitinglistanytimesoon.Soagain,
kidding.Don’teatSAD,don’tbesad.
The P90X3 Nutrition Plan is designed to be flexitarian—the way Tony eats—meaning it can be easily adapted to suit your needs. But to make it even easier, we’ve provided a little extra assistance for four of the most popular diet modifications out there.
P90X3 Specialized Diet Modifications
30
The Restaurant Conundrum While theenticementsona restaurantmenucanthroweveryone’snutritional
disciplineacurveball (hello,bacon!), theP90X3NutritionPlan isextremely
adaptablewhenitcomestoaneveningoffinedining,oraquickvisittothedeli
forlunch.OntheFoodListsyou’llfindthatoneofthesystemsofmeasurement
offeredis“theWayoftheHand,”whichallowsyoutoapproximateamounts
usingyourpalm,fist,thumb,etc.Whenyou’reeatingout,askfora“togo”
containerinadvance;measureoutthevariousfoodsusingthissystem.Whatever’s
leftovergoesintothebag.Who’supforleftoverstomorrow?
And now, a little reminder about varietySomeofyoumoredeterminedtypesmaybetemptedtosticktoeatingthetop
twoorthreefoodsfromeachlist.Don’tdoit!Varietyiscrucialtoahealthydiet
for,well,avarietyofreasons.
First,whileyoushouldfavorstuffhigherinthelist,there’snosuchthingasa
completefood.Everythingyoueathasitsowncombinationofvitamins,minerals,
andothernutrientsworkingtheirmagic.Onlybymixingthingsupareyou
assuredtogetallthosenutrients.
Second,varietytastesbetter.Tony loveskaleasmuchasthenexthealthfood
nut,buthe’shappytoleaveeatingit24/7totherabbits.Eatingavarietyoffood
willkeepyouexcitedandinterestedineatingright,soyou’relessinclinedto
fallbackonold,badhabits.
Finally,varietymeansflexibility—andflexibilitymeanssimplicity.Avocadosare
anamazingfood,butthey’renotalwaysaround,soawillingnesstoeatnutsor
otheritemslowerontheFatlistwillmakeyourlifealoteasier.
31
Kale 2½cups,cooked 2fists+
Unlimited,raw
Collardgreens 1¾cupschopped,cooked 2fists
Unlimited,raw
Spinach 2cups,cooked 2fists
Unlimited,raw
Brusselssprouts 10medium,raw
Broccoli 1½cupschopped,cooked 1fist
2½cupschopped,raw 2fists+
Asparagus 20largespears
Bokchoy 4cupsshredded,cooked 4fists
Unlimited,raw
Tomatoes 3cupscherryor4medium 3fists
Squash(summer) 4smallor4cupssliced,raw 4fists
Stringbeans 2½cupsraw 2fists+
2cups,cooked
SnowpeasL Unlimited,raw
2cupschopped,raw 2fists
Cabbage 3½cupschopped,raw 4fists
Peppers,sweet 2mediumor3cupssliced,raw3fists
Cauliflower 3cupsraw,chopped 2fists
Artichokes 1large
Eggplant 1medium,unpeeled
Okra Unlimited
Celery Unlimited
Cucumbers Unlimited
Lettuce(NOTiceberg) Unlimited
Mushrooms Unlimited
Radishes Unlimited
Onions 1½cupsraw,chopped 2fists
Salsa(picodegallo) 1cup 1fist
Sprouts Unlimited
Jicama 1¾cups,sliced 2fists
Tomatosauce 1¼cups 1fist+
Vegetablesoup 1cup 1fist
Lettuce,iceberg Unlimited
The P90X3 Food Lists
Non-Starchy Vegetable Carbs
HEA
LTH
IEST
HEA
LTH
IER
HEA
LTH
Y
MICROMANAGEMENT METHOD
WAY OF THE HAND
CARBOHYDRATES(approximately80calories)
Tip: Don’t forget Tony’s suggestion, “Variety is the spice of life.” Eat mostly from the top of the food lists, but mix it up with a little from the middle and bottom of the list too, to ensure that you’ll get a wider variety of nutrients.
Hea
lthy
Hea
lth
iest
Hea
lth
ier
32
Beets 2medium
Squash(winter) 2cupscubed,raw 2fists
Carrots 3mediumor1½cupssliced,raw2fists
Sweetpotato ½large,baked
Yams ½large,baked
Potato ½mediumbaked(withskin)
CornonthecobG 1ear
Raspberries 1¼cups,raw 1fist+
Blueberries 1cup,raw 1fist
Blackberries 1¼cups,raw 1fist+
Strawberries 15berries
Watermelon 1¾cups,diced 2fists
Cantaloupe 1½cups,diced 2fists
Orange 1large
Tangerine 2medium
Apple 1small
Apricots 5small
Grapefruit 1medium
Cherries 20fruits
Grapes 25fruits
Kiwifruit 2medium
Mango ¾cupsliced,raw 1fist
Peach 1large
Nectarine 1large
Pear 1small
Pineapple 1¼cupsdiced,raw 1fist+
Banana 1smallor½large
Papaya 1¼cupsdiced,fresh 1fist+
Figs 2medium,fresh
Honeydewmelon 1¼cupsdiced,fresh 1fist+
Driedfruit 3Tbsp. 3thumbs(unsweetened,unsulfured)
Starchy Vegetable Carbs
Fruit Carbs
L=Legumes G=Grains
AP=AnimalProducts M=Meat
MICROMANAGEMENT METHOD
WAY OF THE HAND
CARBOHYDRATES(approximately80calories)
Hea
lthy
Hea
lth
iest
Hea
lth
ier
33
Beans ⅓cup,cookedorcanned(drained)1palm(kidney,black,garbanzo,white,lima,etc.)L
Lentils L ⅓cup,cooked(drained) 1palm
Edamame L 1½cups,inshell 2fists
½cup,shelled 1palm
PeasL ⅔cup,cookedorfrozen 1palm+
Refriedbeans,nonfat L ½cup 1palm
Hummus L 2Tbsp. 2thumbs
P90XResultsand 1scoop(½serving)RecoveryFormula(Note:R&RFormulaisn’tpartofthefoodlisthierarchy.It’stargetedsportsnutrition.Formoreinformation,seepage14.)
Coconutwater 1⅓cups 2fists
Hempmilk,unsweetened 1cup 1fist
sweetened ½cup 1palm+
Almondmilk,unsweetened 2cups 2fists
sweetened 1cup 1fist
Coconutmilkbeverage 1¾cups 2fistsunsweetened
sweetened ½cup ½fist
Ricemilk,unsweetenedG 1cup 1fist
sweetened ⅔cup ⅔fist
Legume Carbs
Beverage Carbs
Hea
lthy
Hea
lth
iest
Hea
lth
ier
MICROMANAGEMENT METHOD
WAY OF THE HAND
CARBOHYDRATES(approximately80calories)
34
QuinoaG ⅓cup,cooked 1palm
Rice,brownG ⅓cup,cooked 1palm
WildriceG ½cup,cooked 1palm
AmaranthG ⅓cup,cooked 1palm
MilletG ⅓cup,cooked 1palm
BuckwheatG ½cup,cooked 1palm+
BarleyG ⅓cup,cooked 1palm
WheatberriesG ¼cup,cooked ½palm
BulgurG ½cup,cooked 1palm
Muesli(raw,unsweetened)G ¼cup,dry ½palm
Oatmeal,steel-cutG ¼cup,cooked ½palm
Oatmeal,rolledG ½cup,cooked 1palm
Bread,whole-grainG 1slice
Pitabread,wholewheatG 1small(4-inch)
Waffles,whole-grainG 1waffle
Pancakes,whole-grainG 1small(4-inch)
Englishmuffin,whole-grainG ½muffin
Bagel,whole-grainG ½small(3-inch)
Pasta,whole-grainG ⅓cup,cooked 1palm
Couscous,wholewheatG ½cup,cooked 1palm+
Crackers,whole-grainG 8smallcrackers
Cereal,whole-grain,lowsugarG½cup 1palm+
Tortilla,wholewheatG 1small(6-inch)
Tortilla,cornG 2small(6-inch)
Lemonandlimejuice(notlemonade,smartypants)
Vinegars
Mustard
Herbs(freshanddry)
Spices(exceptsalt)
P90X3HerbandSpiceBlends(seepage46)
Garlic
Hotsauce(Tabasco®orMexicanonly)
Flavorextracts(purevanilla,peppermint,almond,etc.)
Blackcoffee,unsweetened
Tea,unsweetened
Grain Carbs
L=Legumes G=Grains
AP=AnimalProducts M=MeatH
ealt
hy
Hea
lth
iest
Hea
lth
ier
MICROMANAGEMENT METHOD
WAY OF THE HAND
CARBOHYDRATES(approximately80calories)
FREE FOODS
35
Avocado ⅛mediumavocado
Rawnuts 1Tbsp.chopped 1thumb(6wholealmonds,4wholecashews,5pecanhalves,7wholepeanuts,10wholepistachios,or4walnuthalves)
Rawseeds; 1Tbsp. 1thumbpumpkin,sunflower,sesame
Flaxseed,ground 1Tbsp. 1thumb
Chiaseed 2½tsp. 1thumb
Extra-virginoliveoil 1tsp. 1forefingertip
Olives 5mediumolives
Flaxseedoil 1tsp. 1forefingertip
Chiaoil 1tsp. 1forefingertip
EggyolkAP 1large
P90X3dressings 1Tbsp. 1thumb(seepages49–50)
PeanutsL 1Tbsp. 1thumb
Nutbutters; 1½tsp. 1forefingertip+peanut,almond,cashew,etc.
Seedbutters; 1½tsp. 1forefingertip+pumpkin,sunflower,sesame(tahini)
Pumpkinseedoil 1tsp. 1forefingertip
Walnutoil 1tsp. 1forefingertip
Coconutoil 1tsp. 1forefingertip
Shreddedcoconut 2Tbsp. 2thumbs(unsweetened)
Coconutmilk,canned 5tsp. 2thumbs+
FetacheeseAP ½oz.or2Tbsp.,crumbled2thumbs
GoatcheeseAP 2Tbsp.softor½oz.hard 2thumbs
MozzarellaAP ½oz. 1thumb
Cheddar,provolone, ½oz. 1thumbJackcheese(regularfat)AP
ParmesancheeseAP 2Tbsp.grated 2thumbs
MICROMANAGEMENT METHOD
WAY OF THE HAND
FAT(approximately45calories)
Hea
lthy
Hea
lth
iest
Hea
lth
ier
36
P90XPeakPerformanceProteinBar ⅓bar(Note:P90XPeakPerformanceProteinBarisn’tpartofthefoodlisthierarchy.It’stargetedsportsnutrition.Formoreinformation,seepage14.)
Shakeology(dependingonvariety)AP, L, G ½scoop(Note:Shakeologyisn’tpartofthefoodlisthierarchy.It’sasupplementalnutritionsource.Formoreinformation,seepage16.)
Anchovies(freshorpackedinfreshwater)M 3oz. 1palm
Sardines(fresh)M 2oz.(2medium) ½palm+
EggwhitesAP 5large
Boneless,skinlesschicken 3oz.rawor2oz.cooked 1palmorturkeybreastM
Leangroundchickenorturkey 3oz.rawor2oz.cooked 1palm(≥93%lean)M
Fish,freshwater(catfish,tilapia,trout)M 4oz.rawor3oz.cooked 1palm+
Fish,cold-water,wild-caught 3oz.rawor2oz.cooked1palm(cod,salmon,halibut,tuna)M
Game(bison,ostrich,venison)M3oz.rawor2oz.cooked 1palm
Game:leanground(≥95%lean)M3oz.rawor2oz.cooked 1palm
Greekyogurt,plain,nonfatAP ¾cup ¾fist
1%–2% ½cup ½fist
Yogurt,plain,nonfatAP 1cup 1fist
1%–2% ⅔cup ⅔fist
Shellfish(shrimp,crab,lobster)M3–4oz.cooked 1palm
Clams,canneddrainedM ¾cup(6oz.) 1fist
Redmeat,extra-leanM 3oz.rawor2oz.cooked 1palm
Leangroundredmeat(≥95%lean)M3oz.rawor2oz.cooked 1palm
Proteinpowder 3Tbsp.(approx.21g) 1palm(whey,hemp,rice,pea,dependingonvariety)AP, G, L
Tempeh(dependingonvariety)L, G2oz. 1palm
Tofu,extra-firmL 3oz. 1palm
PorktenderloinM 3oz.rawor2oz.cooked 1palm
Tuna,cannedlightinwater,drainedM3oz. 1palm
Turkeyslices,lowsodium,fat-freeM3oz. 1palm
Hamslices,lowsodium,fat-freeM3oz. 1palm
SeitanG 3oz. 1palm
Cottagecheese,1%AP ½cup 1palm+
Ricottacheese,partskimAP ⅓cup 1palm
Cheddarcheese,reducedfatAP1oz. ½palm
Veggieburger,G, L, AP 1smallpatty(3oz.)
Turkeybacon(reducedfat)M 2slices(1oz.)
Milk,cow’s(nonfat)AP 1cup 1fist
1%–2% ¾cup ¾fist
MICROMANAGEMENT METHOD
WAY OF THE HAND
PROTEIN(approximately95calories)
L=Legumes G=Grains
AP=AnimalProducts M=MeatH
ealt
hy
Hea
lth
iest
Hea
lth
ier
37
Ifyourgoalistobecomeanintuitiveeater,thiseatingsystemwillnotonlyactasagreat
waytoloseweight,getfit,andfeelgreat,it’llalsoactasacleanseofsorts.TheStandard
AmericanDiet isfilledwithallkindsofprocessedfoodsdesignedwithnoregardforthe
nutritionalneedsofthehumanbody, letaloneabodythatenduresthestressesofthe
modernworld.Itwas,however,designedtomakeyouwantmoreofit,sothere’safairly
goodchancethatyourhormones,yourtastebuds,maybeevenyourbrainchemistryarea
littleoutofwhack.
Takethenext90daystorealignyoursystemwithhealthyfoodsandhardwork.Letyourbody
thriveonthefoodsweweremeanttoeat.Atthesametime,youcanstartlookingforsignals
tellingyouwhatyouruniquebiochemistryneedsare.Aneasyplacetostartiswithcalories.
Don’tmistakehungerasasignalyouneedtoeatmore(atleastnotnowwhenyou’re
realigning your system).Forthemostpart,hunger isasignalthatyou’renotgettingas
muchfoodasyou’reusedtogetting—andoddsareyou were eating too much.Therearefar
bettersignalsthatyou’renotgettingenoughcalories,including...
Butifthathungerisoverwhelming,here’stheacidtesttoseeifyougenuinelyneedmore
food.Trysatisfyingyourhungerwithwhole,healthyfoods.Ifanapple,egg,orsmallhandful
ofrawnutsdoesthetrick,youmightwanttothinkaboutaddingacoupleportions.Ifyou’re
stillleftwantingabagofchipsorasliceofpie,it’sprobablyanimpulseyoushouldfight.
AftercompletingP90X3,youcanjuststayontheeatingplan, increasingyourcaloriesby
threeorfourportionsonceyou’vehityourgoals,oryoucanexperimentwithleavingthe
portions behind. Stick with the Food Lists—those are foods for life—but try eating from
themwhatfeelsright.Onceyou’vekickedthetransfatandrefinedcarbshabit,yourappestats,
thepartsofyourbrainthatregulatehunger,shouldstartworkingagainandyou’llbeableto
eatintuitively.What’smore,givenrealfoodstendtobesofilling,they’rereallyhardtoovereat.
What’s Next? Becoming an Intuitive Eater
Lackofenergy
Badmood
Tankingyourworkouts
Havingalargecaloriedeficit,butstillnotlosingweight
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P90X3 Food Pairings ThekeytoeatingtheP90X3wayissimplicity.Noneedforfancyrecipes,justclean,simplefoods.
But“simple”doesn’tneedtomean“boring.”Tohelpyou,we’vecreatedseveraltantalizingbreakfasts,
lunches,anddinnerscombiningtheFoodLists.
We’vealsomarkedthemasgrain-free(GF)orvegan(V)tohelpP90X3fitinwithyourlifestyle.
You’llalsonoticeseveralhighlightedspicesanddressings.Followingthepairings,you’lldiscoverthe
recipesforthesehealthy,nutritionalwaystoaddzingtoanymeal.
All Kinds of Fun Extras
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PLAIN YOGURTtoppedwithberries,freshbasil,andalmondslices.GF
SCRAMBLED EGGcookedinoliveoilandservedwithrosemary-sprinkledsteamedsweetpotatoes.GF
FETA CHEESE EGG OMELETservedwithsproutedwhole-graintoast.
EGG WHITE SCRAMBLEcookedwitholiveoilandservedwithham,andsteamedasparagussprinkledwithchoppedthyme.GF
COOKED GROUND TURKEY seasonedwithcuminandchilipowder,andservedwithsteamedspinach,avocadoslices,andfreshapple.GF
TEMPEH sautéedwithsweetpotatoandgreenbellpepperinoliveoil,seasonedwithoreganoandpaprika.V
COOKED QUINOA flavoredwithcoconutmilkandcinnamonandsprinkledwithpumpkinseeds.Servedwitheggwhitescramble.
Breakfast
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COTTAGE CHEESEtoppedwithcantaloupeandflaxseeds.GF
POACHED EGG ontopofhamandEnglishmuffin.Sideofsteamedkaleseasonedwithhotsauce.
SHAKEOLOGY SMOOTHIE 1: Shakeology(anyflavor),banana,almondbutter,water,andice.V (ifusingChocolateVeganorTropicalStrawberryShakeology)
OATMEAL,cinnamon,andsunflowerseedswithsideofgrilledtofu.V
FRUIT BOWLtoppedwithsliveredalmondsandshreddedcoconut(unsweetened),andservedwithahard-boiledegg.GF
SHAKEOLOGY SMOOTHIE 2: Shakeology(anyflavor),strawberries,chiaseeds,water,andice. V(ifusingChocolateVeganorTropicalStrawberryShakeology)
WHOLE WHEAT PANCAKEStoppedwithblueberries,andservedwithturkeybacon.
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MEXICAN SPICED GRILLED CHICKEN BREAST,cookedlentilswithoregano,avocadoslices.GF
ITALIAN SPICED GRILLED TEMPEHstripsgrilledwitholiveoil,steamedbeetssprinkledwithsesameseeds. V
CAJUN SPICED GRILLED SALMON,steamedkalesprinkledwithpinenuts.GF
SHRIMP SALAD withcookedshrimp,lettuce,tomato,stringbeans,cucumbers,andgarbanzobeans,drizzledwithCitrusDressing.GF
HARD-BOILED EGG WHITESfilledwithhummus,toppedwithchoppedkalamataolives,sprinkledwithsmokedpaprika.GF
CAJUN SPICED BISON PATTY,tomato,lettuce,avocado,bakedsweetpotato,freecondiments.GF
SEITAN SAUTÉED WITH BROCCOLI,redbellpepper,onionsinoliveoil,andservedwithbrownrice.V
HARD-BOILED EGGS mashedwithDijonmustardandspices,servedoversaladgreens,tomato,cucumber,bellpepper,sunflowerseeds,drizzledwithCitrusDressing.GF
ITALIAN SPICED GRILLED TILAPIAservedoversteamedkale,toppedwithtomatoanddrizzledwitholiveoil.Serveoverquinoa.
ROTISSERIE CHICKEN BREAST SANDWICHwithwholewheatpitabread,lettuce,tomato,avocadoslices,andmustard.
LARGE GREEN SALADlettuce,tomatoes,bellpeppers,cucumberstoppedwithgrilledveggiepattyanddrizzledwithBalsamicDressing.V
ASIAN SPICED TOFUsautéedwithbokchoy,redbellpeppers,andcarrotsinoliveoil.Servedwithbrownrice.V
CORN TORTILLAStoppedwithMexicanSpicedcookedgroundturkey,blackbeans,andsalsa.
COBB SALADwithhard-boiledegg,turkeybacon,andavocadoonbedoflettuceandtomatoes,drizzledwithBalsamicDressing.GF
LUNCH / DINNER
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RAW ALMONDSandraisins.V, GF
NATURAL NUT BUTTER,celery,anddriedcranberries.V, GF
APPLE SLICESandsunflowerseedbutter.V, GF
HUMMUSandcarrots.V, GF
EDAMAMEsprinkledwithsesameseeds.V, GF
FRUIT SALADmedleytoppedwithchoppedwalnuts. V, GF
GREEK YOGURT,melonballs,andfreshmint. GF
SNACKS
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STRING CHEESE andpear.GF
LETTUCE, TURKEY SLICES,andredbellpepperstrips. GF
GRILLED TEMPEHstripsdrizzledwithsesameoilandricevinegar. V
COTTAGE CHEESE, pecans,andcinnamon.GF
MINI SHAKEOLOGY SMOOTHIE:Shakeology(anyflavor)andfruit.V (ifusingChocolateVeganorTropicalStrawberryShakeology)
CHEDDAR CHEESE andgrapes.GF
HARD-BOILED EGGwhitesfilledwithhummustoppedwithchoppedfreshherbs.GF
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ALL-PURPOSE BLEND2Tbsp.smokedpaprika1Tbsp.groundblackpepper2tsp.seasalt1Tbsp.drymustardpowder1Tbsp.onionpowder1tsp.garlicpowder1Tbsp.finelychoppedlemonpeel
MEXICAN BLEND1Tbsp.chilipowder¼tsp.garlicpowder¼tsp.driedoregano1½tsp.groundcumin1tsp.seasalt1tsp.groundblackpepper
ITALIAN BLEND4Tbsp.driedparsley,crushed4tsp.driedonionflakes2tsp.driedbasil,crushed1tsp.groundoregano1tsp.groundthyme1tsp.garlicpowder1tsp.seasaltWtsp.groundblackpepper
CAJUN BLEND2Tbsp.paprika1Tbsp.seasalt1Tbsp.garlicpowder1Tbsp.groundblackpepper1Tbsp.onionpowder1tsp.cayennepepper1Tbsp.driedleaforeganoXtsp.driedleafthymeWtsp.crushedredpepperflakes(totaste;optional)
P90X3 Herb & Spice BlendsVarietymaybethespiceoflife,butspiceitselfisagreatwayofaddingvariety
tolife!Herearesomegreatspiceandherbcombinationsthatyoucanmakeand
storeinyourkitchencupboardinanairtightcontainer.Useasarubforroasting
orgrillingchicken,meat,orfishoruseforspicingupgroundchicken,turkey,or
beef.Orsimplysprinkleitonyoursteamedveggies!
Justbecauseyou’reeatingaclean,healthydietdoesn’tmeanyouneedtodoze
off intoyourbroccoliduringeverymeal.Herearesomegreatherbandspice
mixesandsaladdressingstopreventyoufromdoingthat.
Let’s Get Spicy!
SEAFOOD SEASONING BLEND2Tbsp.seasalt1Tbsp.cayennepepper1Tbsp.groundceleryseed1Tbsp.sweet(orsmoked)paprika1Tbsp.drymustard1Tbsp.groundbayleaf2tsp.groundwhitepepper¼tsp.allspice
LEMON PEPPER½cupfinelychoppedlemonpeel,dried1Tbsp.crackedblackpepper3Tbsp.seasalt
SEASONED SALT2Tbsp.onionpowder2Tbsp.garlicpowder4tsp.paprika1Tbsp.chilipowder1Tbsp.seasalt1Tbsp.driedparsleyflakes,crushed1½tsp.crushedredpepper
ASIAN SPICE BLEND2Tbsp.Chinesefive-spicepowder2Tbsp.crackedblackpepper2tsp.groundginger2tsp.finelychoppedorangepeel,dried1tsp.groundcinnamon
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P90X3 Homemade Salad Dressings
Ifyoucouldeasilylivetherestofyourlifeeatingplainlettuce,congratulations.
You’rearabbit.Thoseofusnotcoveredwithwhitefurwouldpreferoursalads
withalittlepep,sowe’vecomeupwiththesesaucy,scintillatingdressings
designedtosuitalltastes.They’realsodesignedtofitintotheP90X3nutrition
planwithonetablespoonequalingonefatportion.
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BALSAMIC VINAIGRETTE(Makes16servings,about1Tbsp.each)
6Tbsp.balsamicvinegarWcupfreshlemonjuice1 tsp.rawhoney(orpuremaplesyrup)2 tsp.Dijonmustard5Tbsp.extra-virginoliveoil
1. Combine vinegar, lemon juice, and honey in a medium bowl; whisk to blend.
2. Stir in mustard; mix well.
3. Slowly add oil while whisking; mix well.
Tip:Storeleftoverdressinginacoveredcontainerintherefrigerator.Ifdressingthickenswhencold,holdatroomtemperaturefor30minutesandstirbeforeserving.
CITRUS VINAIGRETTE(Makes16servings,about1Tbsp.each)
6Tbsp.100%orangejuiceWcupfreshlemonjuice1tsp.rawhoney(orpuremaplesyrup)1Tbsp.Dijonmustard6Tbsp.extra-virginoliveoil
1. Combine orange juice, lemon juice, and honey in a medium bowl; whisk to blend.
2. Stir in mustard; mix well.
3. Slowly add oil while whisking; mix well.
Tip:Storeleftoverdressinginacoveredcontainerintherefrigerator.Ifdressingthickenswhencold,holdatroomtemperaturefor30minutesandstirbeforeserving.
ASIAN GINGER VINAIGRETTE(Makes16servings,about1Tbsp.each)
2clovesgarlic,finelychopped1(2-inch)piecefreshginger,peeled,finelychopped1tsp.rawhoney(orpuremaplesyrup)1tsp.sesameoil5Tbsp.ricevinegarWcupreduced-sodiumsoysauce5Tbsp.extra-virginoliveoil
1. Combine garlic, ginger, honey, sesame oil, vinegar, and soy sauce in a medium bowl; whisk to blend.
2. Slowly add olive oil while whisking; mix well.
Tip:Storeleftoverdressinginacoveredcontainerintherefrigerator.Ifdressingthickenswhencold,holdatroomtemperaturefor30minutesandstirbeforeserving.
(Tip: Just because we call them “salad” dressings doesn’t mean you can’t use them as a dipping sauce for any of your other favorite foods.)
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BASIL VINAIGRETTE(Makes 16 servings, about 1 Tbsp. each)
3Tbsp.rawhoney(orpuremaplesyrup)Wcupapplecidervinegar5Tbsp.extra-virginoliveoilb/dcuppackedfreshbasilleaves
1. Place honey, vinegar, oil, and basil in a blender; cover. Blend until smooth.
2. Store in the refrigerator, tightly covered, until ready for use.
SWEET CHIPOTLE VINAIGRETTE(Makes 16 servings, about 1 Tbsp. each)
2Tbsp.rawhoney(orpuremaplesyrup)6Tbsp.balsamicvinegar5Tbsp.extra-virginoliveoil2tsp.Dijonmustard1clovegarlic,finelychopped1Tbsp.chipotlechilipowder2tsp.groundpaprikaVtsp.seasaltVtsp.groundwhitepepper
1. Place honey, vinegar, oil, mustard, garlic, chili powder, paprika, salt, and pepper in a blender; cover. Blend until smooth.
2. Store in the refrigerator, tightly covered, until ready for use.
CREAMY HERBED SALAD DRESSING (Makes 16 servings, about 1 Tbsp. each)
WcupbuttermilkWcupnonfatplainGreekyogurt6Tbsp.mayonnaise2Tbsp.finelychoppedherbs(likechives,parsley,basil,marjoram,orthyme)1tsp.freshlemonjuice1clovegarlic,finelychoppedWtsp.seasalt1dashgroundwhitepepper
1. Place buttermilk, yogurt, mayonnaise, herbs, lemon juice, garlic, salt, and pepper in a blender; cover. Blend until smooth.
2. Store in the refrigerator, tightly covered, until ready for use.
CUMIN VINAIGRETTE(Makes 16 servings, about 1 Tbsp. each)
6Tbsp.freshlimejuice2Tbsp.100%orangejuice2Tbsp.Dijonmustard2tsp.groundcumin1tsp.seasaltVtsp.groundblackpepper6Tbsp.extra-virginoliveoil
1. Combine lime juice, orange juice, mustard, cumin, salt, pepper, and oil in a small bowl; whisk to blend.
2. Store in the refrigerator, tightly covered, until ready for use.
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Whohastimetothrowtogetherthree,complete,home-cookedmealseveryday?Notmany.But you shouldn’t let that deter you from eating like a champ.The key is strategy. Planaheadandtheworldisyouroyster—oryourMexicanspicedchickenbreast,dependingonyourpersonaltastes.
BONUS HINT: Get yourself a bento box–style lunch box—the kind with individualsections—andyou’llbeabletotakethesedeliciousP90X3mealsanywhere.
MEAT –Mostmeatwillkeepinasealedcontainerinthefridgeforuptothreedays,sowhenyougrillorbroilsomething,throwonacoupleextraforthenextfewdays.
EGGS–Hard-boiledeggsintheirshellslastforaweekinthefridge.BoilabunchonSundayforaweek’sworthoftheultimateon-the-goproteinsource.
GRAINS–Pasta,rice,quinoa,andtherestalldowellinthefridgeforaweekinatightlysealedcontainer.Justpulloutwhatyouneedandmicrowaveit,orgiveitfiveminutesinasaucepanwithacoupletablespoonsofwater.
SALAD AND VEGETABLES–Wash’em,dry’em,chop’emup,andthrow’eminaplasticcontaineroraplasticbag.Youhavefresh,easytoaccessproducefortheweek.
FRUIT–Youcanwashfruitinadvance,butavoidchoppingituporit’lloxidize(turnbrown).Thatsaid,ifyoujustneedittolastovernight,spritzingitwithalittlelemonjuiceshouldkeepthebrownatbay.
DRESSING–Youcanmakeourrecipesandrefrigeratethemforaweek.Ifthedressingthickensafterbeingrefrigerated,don’tpanic,thisisnormal.Simplybringittoroomtemperatureanditwillthinoutagain.
FREEZING SOUPS AND SAUCES–Wheneveryou’remakingasouporsauce,prepareasmuchasyourpotwillallow,thenfreezetheextraintwo-orthree-servingfreezercontainers.They’llkeepinthereforuptoayear.
PREP AHEAD GUIDE
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GRILLINGGrillatlowtomediumtemperaturestocookmeatallthewaythroughwithout
burningtheoutside.Largerroastsandpiecesofpoultrymayrequirelongercooking
atlowertemperatures.Chicken/meat/fishcanbebastedduringcooking.
BROILING Thistypeofcookingismeantfortendersteaks,chops,groundmeatpatties,
poultryhalves,quarters,orpieces,andfishpieces.Slightlytougherpiecesofmeat,
suchasflanksteak,canbebroilediftheyhavebeenmarinatedbeforehand.To
broil,placemeatonabroilerpanonarack2to3inchesbelowtheheatsource.
Turnithalfwaythroughthecookingtime.
BAKING OR ROASTINGThisisbestdoneatlowtemperatures(300°to325°F).Largecutsofmeat(like
roasts)orwholepoultryarebestcookedbyroasting.Seasonthismeatbefore
cooking,andletitstandfor15to20minutesbeforecutting/carving.
SAUTÉING OR PAN-FRYING
Useanonstickskilletandasmallamountofoilornonstickcookingspray.Usually
smallercutsofmeat/chicken/fisharepan-friedovermediumheat,turningonce
forlargerpieces,orstirringfrequentlyforsmallerpieces.
HOW DO I TELL IF MY MEAT IS COOKED?
Itmightnotbegreatforpresentation,buttheeasiestwaytotellifmeatiscooked
istocutintoitwithaknife.Chickenshouldhavenopinkleftinthemiddle.Fish
shouldbeflakyallthewaythrough.Beefshouldbe,well,that’suptoyou,butif
you’renotsureofthesourceofbeef,it’salwaysbesttocookitallthewaythrough.
If cooking was second nature for humans, we’d all be born with spatulas for hands. No, cooking is a skill we learn. But the basics are simple, so here are a few tips to get you started.
Cooking Techniques
Meat Techniques
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STEAMING
Veggiescanbesteameddifferentways.It’simportanttorememberthatyou
wanttokeepthemoutofwaterasmuchaspossible.Asteamerbasketisthe
easiestwaytogo,butifyoudon’thaveone,hereareacoupleofcheats.
In a skillet or saucepan. Addabout½inchofwaterinthepan,topwithveggies,
andcoverthepanduringcooking.Keepaneyeonthewater,tomakesureit
doesnotallcookoffbeforeveggiesaredone.
In the microwave.Placeveggiesinamicrowave-safebowlordish.Addabout
½inchofwater.Coverthebowl,butleaveasmallgapsothesteamcanescape.
Microwaveonhighuntilveggiesaredone.
Eitherway,theeasiestwaytocheckifveggiesarereadyistopokethemwitha
forktodesiredconsistency.
SAUTÉING OR PAN-FRYING
Whenpan-fryingdifferentvegetablesatonce,startwiththeheartiervegetables
such as onions, carrots, and bell peppers. Cook until they begin to soften or
becometranslucent.Addtheothervegetablesandcookuntil theyreachthe
desireddegreeofdoneness.
ROASTING
Theoptimaltemperatureforvegetablesis350°to425°F.Vegetablesshouldbe
cutintouniform-sizepieces,tossedwithasmallamountofoil,andseasoned
with salt (if desired)before roasting.Theycanbeplacedonabakingpanor
roasting pan, not too close together.Vegetables should be turned or stirred
halfwayduringcooking.
Vegetable Techniques
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CALORIE AND GRAM EQUIVALENTS FOR THE P90X3 PLANS
Intuitiveeatingmightnotbeforeveryone.Someofyoujustreallyliketokeeptrackofthings.There’snothing
wrongwiththat.Andwecertainlydon’twanttoleaveyououtoftheX3wayofeating,sobelowyou’llfindthe
caloriesandmacronutrientgramsforthevariousplans.
PLAN
ACalories Protein Carbohydrate Fat
1,500 113g 150g 50g
PLAN
BCalories Protein Carbohydrate Fat
1,800 135g 180g 60g
PLAN
CCalories Protein Carbohydrate Fat
2,100 158g 210g 70g
PLAN
DCalories Protein Carbohydrate Fat
2,400 180g 240g 80g
PLAN
ECalories Protein Carbohydrate Fat
2,700 203g 270g 90g
PLAN
FCalories Protein Carbohydrate Fat
3,000 225g 300g 100g
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