Phase I Fat Shredder Portion Plan

Proteins – 5
Dairy – 2
Fruits – 1
Vegetables – 2
Fats – 1
Carbs – 1
Condiments – 1
Snacks – 1 Single
Recovery Drink – 1
Protein Bar – 1


Jens ate at Phase 2
Level II Portions

Proteins – 7
Dairy – 3
Fruit – 1
Vegetables – 4
Fats – 1
Carbs – 1
Condiments – 2
Snacks – 1 Double
P90X Recovery Drink – 1
P90X Protein Bar – 1


Here's a List of the Foods and what constitutes a portion
Portion Plan Foods (the same for all phases and levels except snacks)
Phase 2 you can pick a snack from the DOUBLES or 2 servings of SINGLE

Fats
1 tbsp = 120 calories = 1 serving
Olives, avocado, canola oil, olive oil, flaxseed oil
Proteins
100 calories per serving
- 3 oz. chicken or turkey breast
- 6 egg whites
- 3 oz. fish or shellfish
- 3 oz. fat free ham slices
- 3 oz. pork tenderloin
- 1/3 cup protein powder
- 3 oz. red meat, lean
- 1 soy burger
- 5 soy slices
- 3 oz. tofu
- 3 oz. tuna
- 2 slices turkey bacon
- 1 veggie burger
- 1 veggie dog


Carbohydrates
200 calories per serving
- 1 medium whole wheat bagel
- 1 cup baked beans
- 1 cup beans (black, kidney, etc)
- 1 2.5 oz. bran muffin
- 2 slices bread (whole wheat, rye, pumpernickel)
- 1 cup whole grain cereal
- 1 cup couscous
- 12 crackers
- 2 english muffins
- 1 cup hummus
- 1 cup lentils
- 1 cup oatmeal
- 3 3.6 oz. pancakes
- 1 cup pasta or noodles
- 1 large whole wheat pita
- 1 potato (2″x4-3/4″)
- 1 cup quinoa
- 1 cup lowfat refried beans
- 1 cup brown or wild rice
- 1 medium sweet potato
- 3 corn tortillas
- 1 large whole wheat tortilla
- 2 whole wheat waffles
- 1 cup wheat berries


Dairy Products
120 calories per serving
- 1.5 oz. low fat cheese
- 1 oz. 1% cottage cheese
- 1.5 oz. feta cheese
- 1.5 oz. semisoft goat cheese
- 1.5 oz. part skim mozzarella
- 3 oz. parmesan cheese
- 8 oz. skim milk
- 1.5 oz. soy cheese
- 8 oz. soy milk
- 8 oz. nonfat plain yogurt


Fruits
100 calories per serving
- 1 medium apple
- 1 cup apricots
- 1 medium banana
- 1/4 medium cantaloupe
- 1 cup cherries
- 1 oz. dried fruit
- 6 oz. fresh squeezed juice
- 1 medium grapefruit
- 1 cup grapes
- 1 cup kiwi
- 1/3 medium mango
- 1 medium nectarine
- 1 large orange
- 1/2 papaya
- 1 medium peach
- 1 medium pear
- 1 cup raspberries, blueberries, or blackberries
- 2 cups sliced strawberries
- 1 medium tangerine
- 1 cup watermelon


Vegetables
50 calories per serving
1 cup of cooked veggies, veggie juice, or veggie soup
2 cups of leafy greens
- Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.


Condiments
2 tbsp = 50 calories = 1 serving
Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams


Snacks
Single Serving Snack = 100 calories
Double Serving Snack = 200 calories


Singles (Phase I)
- 1 oz. lowfat cheese
- 8 oz. 1% cottage cheese
- 1 oz. dried fruit
- 1 frozen fruit bar
- 8 oz. fruit sorbet
- 12 mini rice cakes
- 4 oz. nonfat frozen yogurt
- 1/2 Protein Bar
- 1 tbsp peanut butter w/celery sticks
- 2 oz. soy nuts
- 1.5 oz. string cheese
- 1 oz. turkey jerky
- 8 oz. nonfat plain yogurt
Doubles
- 12 oz. 1% cottage cheese
- 1 oz. nuts (almonds, cashews, pecans, pistachios)
- 12-16 oz. Recovery drink
- 1 Protein Bar
- 4 oz. soy nuts
- 3 oz. string cheese
- 2 oz. turkey jerky

Food ideas for P90X

Supplements:
Protein Powder
Protein Bars
(we use EAS Protein Powder from Costco and Myoplex Lite Bars which, here, are cheapest at Wal-Mart)

Dairy
Skim Milk
Blue Cheese
Low-Fat shredded mexican cheese
Low Fat Shredded Mixed Cheese
Feta Cheese Crumbles
Goat Cheese Crumbles
Lite Cream Cheese

Produce
Bananas
Lemons
Limes
Tangerines
Strawberries
Frozen Mixed Berries (giant bag for my proten shakes)
Grape Tomatoes
Baby Spinach
Mixed Greens
Shredded Cabbage
Broccoli Slaw
Red Bell Peppers
Green Onions
Yellow Onions
Red Onions
White Mushrooms
Portabella Mushrooms
Shitake Mushrooms
Garlic


Sauces/Condiments
Dijon Mustard
Lite Mayo
Low-Sodium Chicken Broth
Marinara Sauce
Low Sodium Soy Sauce
Worchestershire Sauce
Chili Powder
Cumin
Brown Sugar
Cinnamon
(the top 4 because there's a recipe in the book that I LOVE)

Proteins
Flank Steak
Top Sirloin
Fish (salmon, halibut)
Jumbo Shrimp
Canned Salmon
Chicken Breasts
Ground Bison Meat
Ground Turkey
Lean Ground Beef (96/4)
Nova Lox
Canned Tuna

Grainy Carbs
Quinoa
Whole Wheat Tortillas
Whole Wheat burger buns
Whole Wheat bagels
Quinoa Bread
Brown Rice
Wild Rice
Oatmeal (Jens's thing, not mine)

165.5 and I started my period this morning. Also, my P90X is on the way!! I can't wait to get this and start.

breakfast
- coffee - 1pts
- bagel w/ reduced fat cream cheese - 7.5pts

snack
- strawberries - 1pt

lunch
- WW smart one - 3pts

dinner
- 3 chicken fingers and fries from Buckhead Pizza
- 4 bluemoons

total ?

166.5 this morning

breakfast
- oatmeal - 2pts
- coffee - 1pt

snack
- strawberries - 1pt

lunch
- WW smart one - 4pts

dinner
- tortillas w/ ff refried beans and 2% cheese - 6pts
- whipped pb&j on light bread - 6pts


total - 20pts

weight - 167

breakfast
- oatmeal - 2pts
- coffee - 1pt

snack
- strawberries - 1pt

lunch
- WW smart one - 4pts

snack
- ff yogurt - 2pts

dinner
- 2 lowfat tortillas w/ ff refried beans, a tiny bit of 2% cheese - 6pts
- light ice cream - 2pts
- pringles 5pts

total - 23 pts

I ended up going 2pts over my target.

breakfast
- coffee - 1pt
- oatmeal - 2pts

snack
- pineapple - 1pt

lunch
- lean cuisine - 5pts

snack
- nectarine - 1pt

dinner
- cpk pizza - 9pts
- pringles - 6pts

total - 25pts
ran 60 minutes (5.1 miles) - earned 4 activity pts
grand total = 21pts

weight - no clue and I'm not weighing myself until next monday.

breakfast
- oatmeal - 2pts
- coffee - 1pt

snack
- pineapple - 1 pt

lunch
- lean cuisine - 6pts

snack
- yogurt - 2pts
- handful semi sweet chocolate chips - 3pts

dinner
- 2 soft tortilla, refried bean tacos - 7pts
- 94% fat free popcorn - 1pt
- pringles - 2pts

total - 25pts
less 4 activity pts
grand total - 21pts