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P90X Nutrition Plan Print E-mail

P90X Nutrition Plan Overview:

The P90X Nutrition Plan is a 13-week program that centers on physical fitness and healthy eating habits to assist you in losing weight and building muscle. Developed by Carl Diekler, the P90X Nutrition Plan is designed to increase your stamina and metabolism, thereby achieving your weight loss goal and maintaining a toned body. Included in the P90X Nutrition Plan are 12 DVD's demonstrating various exercise routines and motivational support. There are no pre-packaged meals to buy or expensive equipment necessary to succeed with the program. All the exercises can be done in your own home, as long as you have access to a television and room to move around. See related P90x articles:

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Three Phases of Eating in the P90X Nutrition Plan:

  • Phase 1: Fat Shredder,which is essentially eating foods high in protein to build muscle and lose fat.
  • Phase 2: Energy Booster,? a combination of carbohydrates and protein with low-fat foods to increase your energy level.
  • Phase 3: Endurance Maximizer,? suggests consuming complex carbohydrates, lean proteins, and low calorie fats to provide you with the stamina necessary to get the most from your workout routines included in the P90X Nutrition Plan.

P90X Suggested Foods:

Enrollees in the P90X Nutrition Plan will find example meal plans and portion control options; however, it is recommended that you tailor your meals within their serving and portion sizes to suit your individual preferences. Before getting started, you will need to calculate your nutrition level to find the recommended daily caloric intake, based on your level of activity and resting metabolic rate. The P90X Nutrition Plan categorizes the following:
  1. Fat-free, lean meats, and eggs.
  2. Dairy: Low-fat milk and cheeses.
  3. Fruits and vegetables: Organic or unprocessed.
  4. Carbohydrates: Complex ' breads, pasta. Avoid simple carbohydrates such as refined sugars, fruit juices, etc.
  5. Snacks: Dried fruit, turkey jerky, soy nuts, protein bars.
  6. Condiments: Low-fat marinades, fat-free dressings, mustards, honey.

Examples of meals under the P90X Nutrition Plan might include:
    Two dairy products such as fat-free or low-fat milk, cream cheese, or yogurt.
  1. One piece of fruit.
  2. Three servings of vegetables. For those who aren't particularly fond of vegetables, a glass of V-8 juice can be substituted.
  3. One to two teaspoons of a condiment such as mustard, barbeque sauce, or ketchup may be added to the meal.
  4. Six small, 3 oz., servings of protein; e.g., chicken or turkey.
  5. Three servings of carbohydrates, a cup of each such as rice, beans, or two slices of whole wheat bread.
  6. One recovery drink or power bar may be added after your workout session.

The P90X Nutrition Plan provides simple recipes and assigns caloric values to the carbohydrates, proteins, and fats to make it easier to design your meals within the suggested serving and portion sizes. Sample grocery lists are also provided once you enroll in the program, as well as a variety of supplement options. The P90X Nutrition Plan emphasizes the importance of eating several small meals throughout the day instead of a couple of large meals, and drinking lots of water.

P90X Nutrition Plan Conclusion:

Motivation and self-discipline are the keys to success with the P90X Nutrition Plan. With complete online support and a daily workout regimen, combined with good eating habits, you'll be on your way to a fit and healthy new you.

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117 Votes


  1. I have done both p90x and the new Insanity program. I would have to say that Insanity was a lot more fun. Both programs were equally hard to complete though.
  2. I am 16 years old i am doing the program and what i eat for breakfest is 1 cup of Speical K Fruit and Yogourt and whole wheat bagel. And a post workout recoovery drink with 20 grams of protein Then for lunch i eat a packet of salmon. But dinner is a different story since my parents wont buy me the dinner food so i was wondering what i eat for breakfest and lunch is good enough.
  3. I found that if I do the plyometrics routine on my mini trampoline, I still get the high intensity heart pumping workout without the impact on knees and hips. I found it to be a good alternative. Anyone else ever try this?
  4. Erwin, you can replace one veggie portion per day with a small can of low-sodium V-8. I also dislike veggies, so I've come up with lots of ways to sneak your portions in here and there. Mornings are a great time to pack your protein servings in with egg whites, turkey bacon, turkey ham, etc. Typically I make extras of dinner the night before and take the leftovers the next day. I have almost 90 new recipes on my P90x nutrition plan site, along with a nutrition guide download to get you started: Or, if you don't want to worry about planning out your meals, you can try my P90x menu and shopping list ebook where I've done all of the planning for you: Hope that helps! - CJ =)
  5. im 21yrs old, I start p90x 2 weeks ago but i dont have nutrition guide or food plan, and im 140lbs. and taking some of supplement liked Protein shake, glutamine, creatine, carbohydrate(powder), what kind of food plan i need to do?
  6. Hello, I started P90X this Monday. And I am loving it sore as ever and I love it, I earned it! This is my second time doing P90X. I never have trouble with the work out, I just have problem with what I can eat. I don't like veggies. I don't know what I can eat in the morning or specially what can I take to work? What can I eat at lunch or at dinner I really need help with this. I drink about 1 gallon of water a day. But I need help in the food portion. You know work out, eat good food and feel good not eat so healthy that I will quit because QUITTIN IS FOR LOOSERS. i need your help
  7. @Will J- Contact Coach Relations - Coach Relations at (800) 240-0913 or at Ask them you want to switch to coach Kameil.
  8. Hello, I just started p90x and I love it!! I'm going on vacation in August and would like to lose twenty to twenty five pounds I can't eat any wheat it makes me sick! My job requires for me to be on the road all day. Please give me some suggestions thank u do much!
  9. I just ordered p90x from intense fitness. I don;t think they set me up with a coach but how do I know. I would like have you as a coach.
  10. I started this program one week ago and I have absolutely no energy, just very tired all the time. Any suggestions???
  11. is drinking nutritional drinks(250calories per 1 can) helpful.. if so when can i drink this.. before or after
  12. A lot of the dinners call for fish. I do not like fish. Can I substitute chicken for fish?
  13. Is there a substitute for eggs?... I can not eat any kind of eggs the make sick very sick... I tried every kind and have a bad reaction every time
  14. I went to the gym for 5 years and never had abs. I then started P90X in May of 2010 and followed their nutrition plan and used the meal planner you can get with the Beachbody club membership and I had abs withing 60 days of starting. It is incredible!
  15. this looks like a really cool diet plan! i'm doing a health project on this diet :)
  16. The P90X Nutrition plan helped me get into the best shape of my life... and while I don't cook any of the meals, I've learned that 40% protein, 40% carb and 20% healthy fats are ideal for being lean!!!
  17. Im 22 yrs old and 192 lbs. I'm about to start the P90X workout and at first I thought I was going to rip my hair out if I couldnt eat foods i liked but then i see i can eat all of what i like but in smaller portions. Definately off to a good start already! :)
  18. to Anti-Vegetarian.. I am [I]vegan[/I] , have the 'balls' to do p90x, & am doing great on this program. I get my protein from other sources. The program wasn't designed for just one type of person.
  19. i want to lose weight fast first and then gain muscle and i just have a hard time with the food.. im 220 and about 511 just not very fit... i want this to help.. any suggestions?
  20. i am 105 pounds and i dont want to lose weight but i want to get into shape too
  21. Hi Justin! You also may want to consider skipping the Plyometrics workout entirely and replacing it with a different cardio workout, or at least modifying it extensively, as even Tony admits that it is a high-impact workout. There have been a rise in P90x plyometrics-related knee and ankle injuries over the last few years. Jumping and landing repeatedly may put unnecessary pressure on your joints if you are already prone to problems there, especially if you have any extra weight on you. Hope that helps! - CJ =) _____________________________________________________ CJ =) author of "My P90x Nutrition Plan" blog, with advice on P90x nutrition, 80+ new P90x recipes, a Nutrition Guide PDF download, P90x food journal, and more. (Not a coach, informational site only. Click on red house icon by my name to come visit!) =)
  22. Hello Justin, I would suggest that you take supplements such as joint command from Pro-source, they have helped me a lot, along with doing the modified versions of the workouts. Hope my answer is useful to you. Regards, Karina
  23. I have severe joint problems (especially in my hips) so it makes it hard to do alot of the somewhat awkward moves that are in the program. I got these problems from sports. Is there anything i can do to lessen the pain somewhat?
  24. CJ thank you so much for your quick reply. I did as you said and plugged my "ideal" weight in the P90x calculations and i now fall under phase 1 level 1. However, as i had previously mentioned i believe that 15oz is still WAY TOO much protein consumption for me. So i plan to cut back just a little. I really hope that i see some results after the first 30 days!
  25. Hi Brenda! There are a couple of reasons why you might gain weight in the first week of P90x: 1) It is often common for people to maintain or even gain weight during the first week or two, since they are exchanging muscle for fat, and muscle weighs more than fat! Did you take your body fat % as part of your initial measurements? Often this is a more accurate measure to go by than the scale. 2) You may be at the wrong level. You can check out my P90x nutrition blog for my philosophy on how to choose your level - it departs slightly from the nutrition guide. The thing is that the P90x nutrition plan is designed for "moderately fit" people who have already completed the P90, so it assumes that people already have a good base of muscle. Fat does not need to be "fed," but muscle does. This means that the calculations you did using the guide were based on the assumption that a good portion of your 157 lbs were muscle. Assuming that you don't consider yourself to currently be moderately fit, you may want to choose your level based on your TARGET weight, rather than your current weight. For example, my hubby was significantly overweight when starting the program, and the nutrition guide told him he was Level 3. We started him at Level 2, and he did great energy and weight-loss-wise. As I said, I have some more info about my theory on this on my blog (go to the "P90x Nutrition Basics" page in the top menu), but this is the basic idea. Does this help? - CJ =) ____________________________ CJ =) author of "My P90x Nutrition Plan" blog, with advice on P90x nutrition, 80+ new P90x recipes, a Nutrition Guide PDF download, P90x food journal, and more. (Not a coach, informational site only. Click on red house icon by my name to come visit!) =)
  26. Hi: My question is....according to the P90X nutrition guide I fall under the Level 2 Phase 1: Fat Shredder. I am to eat 7 servings of 3oz protein, any red meat. I somehow feel that 21oz of meat is way too much for my small body frame. I am 5'3 and currently weigh 157lbs. I have been on the program for 5 days now and I just weighted myself last night and noticed a HUGE weight gain of 2lbs!! As you may assume I completely freaked out! Am I eating too much protein? Oh I also consume one protein bar with 9grams of protein along with a recovery shake after my workouts. Any help is greatly appreciated!
  27. I am thirteen almost fourteen I am a football player and i was already the strongest in my grade but adding p90x to my workout it was amazing my performance boosted i played qb partially and defensive end(when i played defensive end i injured qbs i feel so sorry though but anyways that is great) and at home games the center any ways i love p90x hopefully i can get a scholarship in high school my coach says that im that good now.
  28. Hi Jeanette! I wanted to let you know that these are the basic rules for timing on eating and exercising with P90x: 1. Try to wait 45 minutes (ideally an hour) after you eat before you exercise. 2. Take your recovery drink within 30 minutes of exercising (ideally immediately after), and then don't eat anything else for at least 30 minutes. (Eating anything else messes up the 4:1 carb to protein ratio you're going for with a recovery drink.) If you want some ideas for alternatives to the recovery drink, try searching for it on my P90x nutrition/recipes blog (click on red house icon by my name), I've got a post that lists tons of cheaper homemade options. 3. Try not to eat in the 3 hours before you go to bed. A couple of caveats to #3: - If you are exercising late at night, it's OK to take your recovery drink then go to bed if you have to. - If you are starving and have to eat something before bed, try to make it straight protein - your body can't store protein as fat while you sleep! I hope this helps. - CJ =) ____________________________ CJ =) author of "My P90x Nutrition Plan" blog, with advice on P90x nutrition, 80+ new P90x recipes, a Nutrition Guide PDF download, P90x food journal, and more. (Not a coach, informational site only. Click on red house icon by my name to come visit!) =)
  29. I am about to start the p90x and I see a pull up bar is needed. I live in an apartment and my doorways are not suitable for the bar. I also have nowhere to improvise with the bands. Is it a big deal if i have to skip that exercis? if so what suggestions do you have in this instance?
  30. jay, i was 6'2" 300lbs coming off 4 major ankle reconstructions. i lost 6+ inches in my waist and didnt even look at the nutrician booklet. i just drank gallons of water, upped my protein via supplements, ate sensibly and dropped 50lbs. i dropped 30 after the first month. hang in there.
  31. I would need to lose weight at least 5 kg and I hope that this eating plan would helped. I'll try!
  32. Since i will be doing my exercises at night i will most likely be done by 9pm and on. So, if i decide to follow the p90x nutrition guide will i be able to eat my dinner as followed in the nutrition guide after i exercise. By dinner i mean a regular meal...or will i have to skip dinner completely and settle for a recovery drink instead?
  33. if you're a vegetarian you shouldn't have the balls to do this workout anyway =/
  34. Hey Danielle and Megan! Thanks for asking about my blog. I'm pretty sure that I'm not supposed to post the actual URL here, but if you click on the little red house icon by my name, it'll take you there! =) I really hope it is helpful to you. Danielle, regarding recovery drinks, my hubby uses Accelerade, which is cheaper than the drink offered by P90x but seems to be effective. While I was waiting for that to come in the mail, I used chocolate milk as his recovery drink. The key to a recovery drink is ensuring that it has a 4:1 carb to protein ratio. So whatever drink you use, look at the nutrition stats and make sure that if you multiply the grams of protein by 4 you get approximately the same number as the Total Carbs (give or take a few). If your chocolate milk doesn't have enough carbs in it to give it that ratio, you can add sugar to make it correct. 1/4 tsp of sugar adds 1 gram of carbohydrate. (I know it feels weird to be adding sugar and drinking a high-carb drink during a low-carb diet, but post-workout is the one instance when it is beneficial, because your body needs sugar to repair the micro-tears in the muscle and reduce soreness. Rest assured that the P90x nutrition plan is designed taking a high-carb recovery drink into account and it won't hurt your results.) You might also want to search around a bit on the teambeachbody website - I've seen various posts for yummy-sounding recovery drinks. As long as the ratio is correct, you can use almost anything. I hope this information is helpful to you! - CJ =)
  35. To CJp90x; i am SO very interested in the blog of P90X recipes you were talking about. Do you have a link to your blog? that will be so helpful! Thanks you much =))
  36. Hello CJ!! In a few of your posts you had mentioned that you created a blog for the P90X recipes, etc. Is your blog on this website ?? I would love to take advantage of it, but am having a hard time locating it. And - my husband and I would like to start using a recovery drink, however we are looking for something a little more cost friendly - any suggestions on recovery drink alternatives?
  37. Bill, To answer your question on supplements. Yes they help. The two I recommend are the recovery drink for 1 hour after a workout and shakeology. Shakeology has been known to help people achieve up to 20 pounds in weight loss obviously with workouts included. Its a great meal replacement if your lazy after a p90X workout. I am waiting for the new P90x MC2 to come out next year. TOny Horton is working on it right now. Its going to be crazy. Good luck to all
  38. Hey thanks! That was really helpful, I def. will replace fruits with veggies
  39. Hi Angie! P90x can be a bit of a challenge for vegetarians, but it can be done. You might want to spend some time on the beachbody message boards, as there are tons of other vegetarians in your boat. I found this helpful list of P90x protein sources for vegetarians: tofu (at health food stores they also tend to sell high protein tofu, but it's more expensive) edamame (even though they're classified as carbs, for our purposes, they have a lot of protein) quinoa (a complete protein) nuts and nut butters (SMALL amounts - as they have more fat than protein) beans lentils tempeh veggie burgers (choose wisely - some have a lot of sodium) spinach soy yogurt & I use soy protein isolate in my recovery drink and I put it in my oatmeal Regarding the fruit, it shouldn't be too hard at least in the first phase of the program, because you are only expected to eat 1 fruit serving per day. The main benefits of fruit are vitamins and fiber, so if I were you I'd replace the fruit serving with a vegetable serving so you'll be getting vitamins and fiber from that, and then perhaps supplement with vitamin C. Are you allergic to tomatoes? I assume that fruit juice gives you the same problems? You are also only going to be having one carb serving a day, so that will limit even your body's need to digest complex sugars. I would divide that serving throughout the day. Does some of this help? ____________________________________ CJ =)(Author of "My P90x Nutrition Plan" blog, with new P90x recipes every day and advice for the portion approach. I'm not a coach, informational site only.)
  40. Ok I really would like to do this program but not only am I a strict vegetarian but I have severe hypoglycemia (I can't eat sugar, but that includes natural sugar, fruit makes me vomit) how can I modify the nutrition guide to fit me? I know for the vegetarian part there is high protein veggie-meat, but what about fruit?
  41. I am almost done my 90 days but didn't really follow the diet guide and only started to eat healthy half-way thru the second month. I plan on doing this again next summer and follow the nutrition plan. I saw that there are supplements but was skeptical of trying them. Anyone think they would make a drastic difference?
  42. it works trust me i would show u pictures if i could i got ripped to the full cuz i was committed to my diet
  43. I have been doing the workouts out now for 3 months and have seen good improvements in strength and stamina however I am having wrist issues. I golf twice a week and the combo has left my left wrist with tendonitis, any suggestions on how to get around the pain. I have push up bars and have done them on my knuckles but still need a ice bath for my wrist after upperbody workouts. Any suggestions?
  44. Hi folks! First of all, I wanted to let you know that I run a P90x recipes blog where I post a new P90x recipe every day (47 and counting!). I also have a food journal download on there that you can use to help track your portions in the portion approach. (I'm not a coach - it's an informational site only.) @Kyle - If you follow the P90x Nutrition Plan as outlined by the guide, you should gain the muscle you need. P90x is not a weight-loss program, it's designed to be a fitness program, so if you follow the nutrition you should gain muscle. Also, you can check out the teambeachbody message boards - I've seen several threads specifically for folks like you that actually need to gain rather than lose. Try searching for the term "hard gainers" or something like that. @Juan - I wanted to make sure that you are using a recovery drink with a 4:1 carb to protein ratio in the 30 minutes after your workout? That should help reduce the soreness, so if you're not already, be sure to use one.
  45. I dont really do the diet but I do try to eat healthy as much as possible and I always have a protein drink after my workouts. I gotta say that p90x is changing my life and I love it. I have always been in shape but this takes it to a whole other level and its awesome.
  46. if your a vegiterian to get the nutrients from meat you can use nutritional shakes and drinks like protein powder
  47. if you are vegetarian and need the protein i suggest the best way is to eat a cup of cottage cheese everyday. this contains a lot of protein
  48. I am 13 can press 100 Lbs and 3 days in. I get very sore and wanted to know about when do you stop getting sore or at least less painful. After the chest shoulder and tricep i couldn't lift my hands level with my shoulders without almost collapsing
  49. hey im 17 years old. im not overweight but i have more of a weight gaining problem. in order for me to get the most muscle i can get, what would some recomendations be? because i know this program is for people to help loose weight, but i want to use it to gain weight and muscle. i suffer from a very fast metabolism
  50. First of all if you have a medical history do not start this program! Or at least do 5 reps of every excersise until you gain strenght to do full set. And add some more. Follow your diet, it will get you lean! I work 5 days a week, and I workout 6 days. I'm on my 2nd month of P90X now and results are amazing. Just don't give up! P90X takes 1 to 1-1.5 hr of your day. That is not much time. And you can afford it. It will hurt you from day one to day 6 during the week like the first day you started, for the next 90 days. I started feeling better after a month and having lot more energy and strenght. Sex life and attraction are improved by 75% I'm 31 and almost ripped! And so can you! Just BRING IT!

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