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P90X Daily Grocery List for all 3 Phases

By Darlene Carroll,2014-11-25 14:36
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P90X Daily Grocery List for all 3 Phases

P90X Daily Grocery List for all 3 Phases.

    Each grocery list page is the morning snack through breakfast the next day.

    There are 21 pages i.e. 7 days for the 3 phases.

    Fat Shredder Day 1 + Day 2 Breakfast Protein Bar 1(2)

    Recovery Drink 1(2)

    Chef Salad Serves 1(2)

    - Fat-Free Turkey Breast chopped 3(6) oz.

    - Ham, extra lean, low sodium, chopped 3(6) oz.

    - Mozzarella Cheese Fat-Free, chopped 1 ?(3) oz.

    - Roma Tomato, chopped ? (1)

    - Romaine Lettuce, chopped, 2(4) cups

    - Hearts of Palm, chopped, ?( ? ) cup

    - Avocado, diced, 1(2) oz.

    - Ranch Dress, low-fat, 2(4) tbsp

    Soy Nuts 2(4) oz

    Salmon 6(12) oz

    Lemon-Dill Sauce (Serves 10)

    - Shallots, chopped, ? cup

    - White Wine, 2 cups

    - Arrowroot 2 Tbsp.

    - Chicken broth, fat-free, low sodium, 4 cups for the day

    - Lemon Juice, 6 Tbsp.

    - Lemongrass, minced, 1 tsp.

    - Fresh Dill, chopped, 1 tbsp.

    Asparagus, ?(1) cup

    Wild Rice 1(2) cup

    Red Pepper Soup (Serves 12)

    - Wine, white 2 cups

    - Onion, finely chopped, 1

    - Roasted Red Peppers, 5

    - Celery, chopped, 2 cups

    - Garlic, minced 1 tbsp.

    - Plum Tomatoes, chopped, 2

    - Tomato Paste, ? cup

    - Broth, chicken, fat-free, low sodium 2 cups

    - Dried Thyme, 2 tbsp

    - Ground White Pepper, ? tsp.

    - Cumin, ground ? tsp

    Protein Powder 1(2) tbsp

    Protein Shake Serves 1(2)

    - Skim Milk, 1(2) cup

    - Protein Powder 1(2) scoop

    - Berries, ?(1) cup

    - Banana, ?(1)

    - Ice ?(1) cup

    Fat Shredder Day 2 + Day 3 Breakfast

Protein Bar 1(2)

    Recovery Drink 1(2)

    Shrimp Stir-Fry Serves 1(2)

    - Shrimp, peeled, 6(12) oz

    - Soy sauce, low-sodium, ?( ? ) tbsp.

    - Rice Vinegar, ?(1) tsp

    - Chicken broth, fat-free, low sodium, ?(?) cup

    - Garlic, minced, ?(?) tsp.

    - Ginger, minced, ?(?) tsp

    - Red Onion, sliced in wedges, ?(1) cup

    - Broccoli florets, ?(1) cup

    - Snow Peas, trimmed, 1 ?(2 ?) cup

    - Mushrooms, halved, 1?(3) cups

    - Yellow Bell Pepper, cubed, ?(?) cup

    - Water Chestnuts, canned & drained, ?(?) cup

    Sesame seeds 1(2) tbsp

    Cashew 1(2) oz

    String Cheese, 1 ?(3) oz

    Turkey 6(12) oz

    Gravy (Serves 10)

    - Shallots, chopped, 1/3 cup + 1 tbsp for the day

    - All-Purpose Flour, 1/3 cup

    - Broth, chicken, fat-free, low sodium 3 cups

    - Poultry Seasoning, 1 tsp

    Green Beans, ?(1) cup

    Butternut Squash Soup (Serves 3)

    - Shallot, minced 1 tbsp

    - Garlic, clove, pressed or minced 1

    - Butternut Squash, Peeled and Seeded, 3 cups

    - Broth, chicken, fat-free, low sodium ? cup

    Protein Powder, 1(2) tbsp

    Turkey Bacon, 2(4) slices

    Chicken Scramble Serves 1(2)

    - Egg Whites, 6(12)

    - Chicken Breast, cooked & diced, 3(6) oz

    - Parmesan Cheese, fat-free, grated, 1 ?(3) oz

    - Basil, fresh, chopped, ?(1) tbsp

    Fresh-squeezed juice, 4(8) oz

    Fat Shredder Day 3 + Day 4 Breakfast

Protein Bar 1(2)

    Recovery Drink 1(2)

    Chicken Salad Serves 1(2)

    - Chicken, boneless, skinless breast halves 6(12) oz.

    - Mayonnaise, low-fat 2(4) tbsp

    - Mustard, Dijon ?(1 ?) tbsp

    - Onions, green, diced 2(4) tbsp

    - Pepper, black 1/8(?) tsp

    - Dill, fresh 1/8(?) tsp

    - Celery, diced ?( ? ) cup

    Salad Greens 2(4) cups

    Vegetable Soup (Serves 18)

    - Chicken broth, fat-free, low sodium, 10 cups

    - Red Potatoes, 4, cut into 1-inch cubes

    - Onions, quartered 4 cups

    - Carrots, sliced 1 inch thick 1 cup

    - Celery, sliced 1 inch thick 3 cups

    - Zucchini, sliced 1 inch thick, 1 cup

    - Tomato Sauce,canned 8 oz.

    - Garlic, minced, 2 cloves + 2 tbsp

    - Parsley, fresh, chopped ? bunch

    - Cilantro, fresh, chopped ? bunch

    - Black Pepper - dash

    Protein Powder 1(2) tbsp

    Soy Nuts 2(4) oz.

    Halibut 6(12) oz.

    Pesto Sauce (Serves 20)

    - Pine Nuts 1 cup

    - Basil, fresh, packed 4 cups

    - Garlic, chopped 2 tbsp

    - Parmesan Cheese, fat-free, grated 1 cup

    - White cooking wine 1/3 cup

    - Lemon Juice 1/3 cup

    - Broth, Chicken, fat-free, low sodium ? cup

    Wild Rice 1(2) cup

    Zucchini ?(1) cup

    Soy Sausage Muffin Serves 1(2)

    - Soy Sausage Patties (80 calories) 2(4)

    - English Muffin 1(2)

    - Mozzarella Cheese, fat-free, 1 ?(3) oz.

    Skim Milk 8(16) oz.

Fat Shredder Day 4 + Day 5 Breakfast

Protein Bar 1(2)

    Recovery Drink 1(2)

    Steak & Arugala Salad Serves 1(2)

    - Top Sirloin 6(12) oz.

    - Arugula 2(4) cups

    - Cherry Tomatoes, halved ?(1) pint

    - Artichoke hearts, canned, drained ?(1) cup

    Balsamic Vinaigrette (Serves 16)

    - Balsamic Vinegar 1 ? cups

    - Lemon juice, fresh 2 tbsp

    - Dijon Mustard 6 tbsp

    - Shallots, chopped 4 tsp

    - Bail, fresh, chopped 4 tsp

    - Olive Oil 2 tsp

    - Black Pepper

    Turkey Jerky 1(2) oz

    Chicken breast 6(12) oz

    Honey-Chile Sauce (Serves 16)

    - Shallots, chopped fine ? cup

    - Honey, slightly warmed 2/3 cup

    - Sherry Vinegar ? cup

    - Pasilla Chile powder 1 tsp

    - Ground Cumin ? tsp

    - Chicken broth, fat-free, low sodium 1 ? cups

    - Pepper to taste

    - Cilantro, chopped 1 tsp

    - Pecans, chopped, toasted 3 tbsp

    Quinoa 1(2) cup

    Snap Peas ?(1) cup

    Spinach Scramble Serves 1(2)

    - Roma Tomato, diced ?(1) cup

    - Spinach leaves, cleaned & dried 1(2) cup

    - Egg Whites 6(12)

    - Feta Cheese, crumbled 1 ?(3) oz

    - Basil, fresh, chopped 1(2) tbsp

    Skim Milk 8(16) oz

    Grapefruit, medium ?(1)

    Fat Shredder Day 5 + Day 6 Breakfast

Protein Bar 1(2) Recovery Drink 1(2) Turkey Burger Serves 1(2) - Turkey Breast 6(12) oz - Bread crumbs, sourdough 1 ?(3) tbsp - Buttermilk, low-fat, 3(6) tbsp - Onions, green, minced 2 ? tsp (1.5 tbsp) - Parsley, chopped 2 ? tsp (1.5 tbsp) - Mustard, Dijon ?( ? ) tsp - Worcestershire sauce 1(2) dash - Black Pepper to taste Swiss Cheese, low-fat 1 ?(3) oz Coleslaw (Serves 12) - Cabbage, green, shredded 3 cups - Cabbage, red, shredded 1 cup - Jicama, julienned 1 cup - Onion, red, finely chopped ? - Apples, Delicious, finely diced 2 - Mayonnaise, fat-free, ? cup - Vinegar, white 1/3 cup - Fructose 2 tbsp + 2 tsp - Mustard, Dijon 2 tbsp + 2 tsp - Seed, caraway 1 ? tsp - Pepper, white pinch Gazpacho (Serves 10) - Tomatoes, canned, low sodium 28 oz - Tomato Juice, low-sodium 3 cups - Cucumbers, hothouse, peeled & diced 2 ? cups - Carrots, peeled & diced ? cup - Pepper, red & green, seeded & diced ? cup each - Onion, red, diced ? - Shallots 2 - Garlic cloves 2 - Vinegar, red wine 1/3 cup - Lemon juice, fresh 1/3 cup - Paprika 1 tsp - Oregano, Basil, & Italian parsley, fresh, chopped ? cup each - Pepper, white ? tsp - Tabasco sauce ? tsp or to taste Protein Powder 1(2) tbsp Cottage Cheese, 1% - 8(16) oz Swordfish 6(12) oz Mango-Ginger Sauce (Serves 8) - Olive Oil ? tbsp - Onion, red, finely chopped 1 cup - Mango, peeled & cubed 1 cup - Tomato, chopped ? cup - Ginger, fresh, minced 1 ? tbsp - Lime Juice, fresh ? cup - Orange Juice 2 tbsp - Sherry, dry 2 tbsp - Sugar, brown 1 ? tbsp - Vinegar, white 1 ? tbsp Wild Rice 1(2) cup Artichoke, medium 1(2) Protein Shake Serves 1(2) - Skim Milk 1(2) cup - Berries ?(1) cup - Banana ?(1) - Ice ?(1) cup

Fat Shredder Day 6 + Day 7 Breakfast

    Protein Bar 1(2)

    Recovery Drink 1(2)

    Island Pork Tenderloin (Serves 3) use in salad below

    - Lean Pork Tenderloin 18 oz - Salt ? tsp

    - Pepper ? tsp

    - Chili Powder ? tsp

    - Ground Cumin ? tsp

    - Cinnamon ? tsp

    - Olive Oil 2 tsp

    - Packed Brown Sugar ? cup - Fresh Garlic, finely chopped ? tbsp - Tabasco Sauce ? tbsp

    Island Pork Tenderloin Salad or Chicken Serves 1(2)

    - Orange, peeled & cut ?(1)

    - Spinach, fresh 1(2) cup - Pepper, bell, red, cut lengthwise into thin strips ?(1)

    - Raisins, golden 1(2) tbsp - Cabbage, Napa, shredded 1(2) cup - Pork Tenderloin, Island 6(12) oz - Cumin Vinaigrette (Serves 2)

    o Lime Juice, fresh 2 tbsp

    o Orange Juice ? tbsp

    o Mustard, Dijon ? tbsp

    o Cumin powder ? tsp

    o Pepper, black 1/8 tsp

    o Olive Oil 1 tbsp Turkey Jerky 1(2) oz

    Beef & Broccoli Stir-Fry (Serves 4)

    - Soy sauce ? cup

    - Onion, red, sliced ?

    - Garlic, minced 1 tbsp

    - Steak, top sirloin, sliced 1 inch thick 1 ? lbs - Sesame Oil, dark 1 tbsp

    - Vinegar, Rice 2 tbsp

    - Ginger, minced 1 tbsp

    - Broccoli florets 4 cups

    - Noodles, soba, dried 8 oz

    Miso Soup (Serves 8) - Sesame oil, dark ? tsp

    - Shallots, finely chopped 1/3 cup - Miso 3 tbsp

    - Stock, Vegetable 1 quart - Tofu, silken, firm, diced ? cup - Scallions, sliced for garnish 3 tbsp Protein Powder 1(2) tbsp Turkey Bacon 2(4) slices

    Cheese Scramble Serves 1(2) - Egg White, whole 6(12)

    - Milk, skim 2(4) tbsp

    - Cheese, Mozzarella, part-skim, grated 1 ?(3) oz

    - Pepper to taste Milk, skim 8(16) oz

    Cantaloupe, medium ?( ? )

    Fat Shredder Day 7 + Day 1 Breakfast

    Protein Bar 1(2)

    Recovery Drink 1(2)

    Tuna Salad Serves 1(2)

    - Tuna, canned 6(12) oz

    - Mayonnaise, low-fat ?(1 ? ) oz - Lemon Zest ?(1) tsp

    - Lemon, squeeze of (2) - Carrots, shredded 1(2) tbsp

    - Celery, chopped 1(2) tbsp

    - Onion, green, chopped 1(2) tbsp - Celery seeds 1(2) tsp

    Salad Greens 2(4) cups

    Chilled Cucumber Soup (Serves 4) - Cucumber, hothouse, whole 1

    - Onion, red, chopped ? cup

    - Dill, fresh, chopped 3 tbsp

    - Mint, fresh, chopped 1 tbsp

    - Yogurt, plain, nonfat 1 ? cups

    - Pepper, black 1/8 tsp

    - Cayenne 1/16 tsp

    - Celery seed ? tbsp

    Cottage Cheese, 1% - 8(16) oz

    Lemon-Garlic Chicken (Serves 3) - Lemon juice, fresh, ? cup - Molasses 2 tbsp

    - Worcestershire sauce 2 tsp

    - Garlic cloves, chopped 4

    - Chicken thighs, skinless, boneless 2 lbs - Pepper, black ? tsp

    - Lemon Wedges

    - Parsley Sprigs for garnish if desired

    Wild Rice 1(2) cup

    Asparagus Soup (Serves 8) - Onions, diced 1 ? cup

    - Garlic, chopped ? tsp

    - Broth, chicken, fat-free, low sodium 1 ? quarts - Asparagus, diced 1 ? lbs

    - Potato, diced ?

    - Mustard Seed, yellow ? tsp

    - 17-spice mix 1 dash

    - Mustard, dry ? tsp

    Protein Powder 1(2) tbsp

    Mushroom Omelet Serves 1(2)

    - Egg Whites 6(12)

    - Pepper to taste

    - Mushrooms, sliced ?(1 ? ) cup - Onion, green, chopped 2(4) tbsp - Tomato, Roma, chopped ?(1)

    - Cheese, cheddar, low-fat, shredded 1 ?(3) oz Strawberries, fresh 1(2) cup

    Cottage Cheese 1% - 8(16) oz

Energy Booster Day 1 + Day 2 Breakfast

    Protein Bar 1(2)

    Recovery Drink 1(2)

    Shrimp Pasta Pomodoro Serves 1(2)

    - Oil, Olive 1(2) tbsp

    - Garlic, chopped 1(2) tbsp

    - Broth, Chicken, fat-free, low sodium 2(4) tbsp

    - Tomato, peeled & diced ?(1) cup

    - Pasta, Whole Wheat 2(4) oz

    - Shrimp, medium, uncooked 6(12) oz

    - Basil Leaves, chopped 2(4) oz

    Cottage Cheese, 1% - 8(16) oz Burger Patty, extra-lean 6(12) oz

    - Cheese, melted, low-fat 1 ?(3) oz

    - Salad Greens w/ cucumber & tomatoes 2(4) cups

    - Dressing (your choice) 2(4) tbsp

    - Berries, fresh ?(1) cup

Bagel, whole wheat 1(2)

    - Cottage Cheese, 1% - 8(16) oz

    - Orange, medium 1(2)

    Energy Booster Day 2 + Day 3 Breakfast

    Protein Bar 1(2)

    Recovery Drink 1(2)

    Grilled Chicken Burrito Serves 1(2) - Chick Breast, skinless, boneless 6(12) oz - Tomatoes, chopped ?(1) cup - Cilantro, chopped 2(4) tbsp - Red Onion, chopped 2(4) tbsp - Iceberg Lettuce, shredded ?(1) cup - Avocado 1/8(1/4)

    - Sour Cream, low-fat 1(2) tbsp - Tortilla, whole wheat 1(2)

    Turkey Jerky 1(2) oz

    Halibut 6(12) oz

    Sauce (your choice) 2(4) tbsp

    Artichoke, medium 1(2)

    Pear and Granola Muffin (Serves 10)

    - Pear nectar, canned ? cup

    - Egg Whites 2

    - Vegetable Oil 2 tbsp

    - Lemon Juice 1 tbsp

    - Lemon Peel, grated 1 tsp

    - Whole Wheat Flour 1 cup

    - All-Purpose Flour 1 cup

    - Brown Sugar, packed 2/3 cup - Granola, low-fat ? cup

    - Baking Powder 1 tbsp

    - Ground Nutmeg ? tsp

    - Salt ? tsp

    - Pear, chopped 1 ? cups

    Yogurt, nonfat 8(16) oz

    Strawberries, sliced 1(2) cup

Energy Booster Day 3 + Day 4 Breakfast

    Protein Bar 1(2)

    Recovery Drink 1(2)

    Tuna Roll-Up Serves 1(2)

    - Tuna Salad Serves 1(2) (see phase 1 recipes)

    - Tuna, canned 6(12) oz

    - Mayonnaise, low-fat ?(1 ?) oz

    - Lemon Zest ?(1) tsp

    - Lemon, squeeze(2) of

    - Carrots, shredded 1(2) tbsp

    - Celery, chopped 1(2) tbsp

    - Onion, green, chopped 1(2) tbsp

    - Celery seeds 1(2) tsp

    - Whole Wheat Tortilla 1(2)

    - Sprouts & Diced Tomatoes ?( ? ) cup Cottage Cheese, 1% - 8(16) oz Chicken Breast 6(12) oz

    Sauce (your choice) 2(4) tbsp

    Mushroom, Zucchini, and Onion Saute 2(4) cups Parmesan Cheese, grated 3(6) oz

    Protein Shake Serves 1(2)

    - Skim Milk 1(2) cup

    - Berries ?(1) cup

    - Banana ?(1)

    - Ice ?(1) cup

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