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P90X Phase 2 – The Meal Plan

10/07/2010

As I mentioned earlier, Phase 2 of the Meal Plan provides a more equal balance of protein and carbs than Phase 1 did.  It is a welcome relief to have more carbs in my diet.  I definitely felt like there were times during the first phase that I went on carb binges because I felt so deprived!  Phase 2 should be a little easier to stick to.

Day 1
Breakfast: 1 cup oatmeal, 8 oz. skim milk, 1/2 oz. raisins
Snack: Protein bar, recovery drink
Lunch: Shrimp pasta pomodoro (recipe)
Snack: 8 oz. cottage cheese
Dinner: 6 oz. extra lean burger patty, 1.5 oz. low-fat melted cheese, 2 cups salad greens with cucumber and tomatoes, 2 tbsp dressing (your choice – recipes), 1/2 cup fresh berries

Day 2
Breakfast: 1 whole wheat bagel, 8 oz. cottage cheese, 1 medium orange
Snack: Protein bar, recovery drink
Lunch: Grilled chicken burrito (recipe)
Snack: 1 oz. turkey jerky
Dinner: 6 oz. halibut, 2 tbsp sauce (your choice – recipes), 1 medium artichoke

Day 3
Breakfast: 1 pear and granola muffin (recipe), 8 oz. nonfat yogurt, 1 cup sliced strawberries
Snack: Protein bar, recovery drink
Lunch: Tuna roll-up (6 oz. Tuna salad recipe, 1 whole wheat tortilla, 1/4 cup sprouts and diced tomatoes)
Snack: 8 oz. cottage cheese
Dinner: 6 oz. chicken breast, 2 tbsp sauce (your choice – recipes), 2 cups mushroom, zucchini and onion saute, 3 oz. grated parmesan cheese

Day 4
Breakfast: Protein shake
Snack: Protein bar, recovery drink
Lunch: Turkey breast sandwich (6 oz. fat-free turkey, 2 slices whole wheat toast, 1 leaf lettuce, 2 slices tomato)
Snack: 8 oz. nonfat plain yogurt
Dinner: 6 oz. salmon (tuna), 2 tbsp green apple salsa (recipe), 1 cup asparagus, 2 cups salad greens, 2 tbsp dressing (your choice – recipes)

Day 5
Breakfast: 2 whole wheat waffles, 1/2 medium banana, 2 tbsp low-sugar maple syrup, 8 oz. skim milk
Snack: Protein bar, recovery drink
Lunch: Chicken pita (recipe)
Snack: 1 oz. turkey jerky
Dinner: 6 oz. grilled ahi tuna salad (recipe), 2 tbsp lime-soy vinaigrette (recipe)

Day 6
Breakfast: 6 egg whites, breakfast potatoes (recipe), 8 oz. cottage cheese, 6 oz. fresh-squeezed juice
Snack: Protein bar, recovery drink
Lunch: White bean and tuna salad (recipe)
Snack: 1 tbsp peanut butter with celery sticks
Dinner: 6 oz. Italian meatloaf (recipe), 2 cups spinach and romaine salad, 1 1/2 oz. cubed mozzarella cheese, 2 tbsp dressing (your choice – recipes)

Day 7
Breakfast: pancakes (3.6 oz.), 2 tbsp. low-sugar maple syrup, 1 cup blueberries, 8 oz. skim milk
Snack: Protein bar, recovery drink
Lunch: 1 chicken caesar salad (recipe), 2 tbsp caesar dressing (recipe)
Snack: 1 1/2 oz. string cheese
Dinner: 6 oz. filet mignon, 2 tbsp pear and peppercorn sauce (recipe), 1 cup portobello mushrooms

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