How the P90X3 Nutrition Plan Works For Your Busy Schedule #544 01/20/2014
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15 Small Changes for Big Results

By Rebecca Swanner

Whether you're just getting started or just want to lose those last 10 pounds, these little changes can have a big impact!



  1. Replace refined carbs (like white rice or enriched pasta) with whole grain versions. Why? Whole grains have more fiber and more nutrients and absorb slower. The result is they won't spike your blood sugar and will provide you with longer-lasting energy.
  2. Rotate your playlist. Why? To keep your workout feeling fresh. And, while we love our trainers, if you need an extra push, don't hesitate to put on your own soundtrack.
  3. Swap soda with unsweetened, preferably fresh-brewed, iced tea. Why? You'll save hundreds of calories and won't be drinking nasty chemicals. Just make sure not to drink "diet" tea or tea with weird preservatives or other chemicals.
  4. Watching TV? Do push-ups, crunches, squats, or stretch during commercials. Why? You'll burn extra calories, keep your brain active, and spend less time sitting (which is really bad for you in long stretches).
  5. Reward yourself with clothing or new fitness gear when you hit a milestone. Why? To give yourself something to look forward to and to train your brain to stop rewarding your body with food.
  6. Dedicate 75% of your plate to vegetables and the remainder to whole grains and lean proteins.
  7. Wear a pedometer. Why? You likely spend a lot of the day sitting. Blast belly fat by moving 10,000 steps per day, or approximately five miles.
  8. Making a sandwich? Avocado > Butter or Mayo. Why? Avocado is full of healthy monounsaturated fat and fiber and contains more nutrients than those other two.
  9. Sign up for an athletic competition to keep yourself motivated. Why? If your goal is "getting in shape," it's easy to lose steam! But, if you know you have to get—or stay—fit for an upcoming race, you're more likely to stick with your workouts.
  10. Reach for mustard, hot sauce, and salsa instead of ketchup, mayo, or sour cream. Why? The former have fewer calories, more nutrients, and usually less sugar.
  11. Plan a fun activity date, like a snowball fight, a hike, or a game of tennis. Why? Novel activities and laughter are two proven ways to strengthen the bond between you and your partner.
  12. Eat slowly. Why? It takes your body 20 minutes to realize it's full.
  13. Get some Zs! Why? Getting 7 to 8 hours of sleep helps muscles recover faster, the brain work better, and makes you less likely to overeat.
  14. Take the stairs! Park farther from the entrance! Why? The less time you spend sitting, the better it is for your body. And, if you're trying to lose weight, every little bit counts!
  15. Cooking? Use light olive oil instead of butter. Why not extra virgin? When cooking over high heat, extra virgin's lower smoke point can cause it to break down into dangerous byproducts.


Related Articles
"Beat the Second-Week Slump"
"Tips for Getting Through Your Toughest Workout"
"Three Powerful Tools for Losing Weight"

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How the P90X3 Nutrition Plan Works For Your Busy Schedule

By Denis Faye

Salad


The two main keys to getting fit are exercise and diet—and, for many of us, exercise is the easy part (in a grueling, sweaty sort of way), especially with programs like P90X3. Just pop in the DVD once a day, let Tony put you through the paces for 30 minutes, and you're on your way.

Diet, on the other hand, can be tricky. There are plenty of plans that tell you exactly what to eat—but what if you don't like those things, or don't have time to cook them? And then there are intolerances, allergies, ethical concerns, cooking prowess (or lack thereof), kitchen access, and how much time you can devote to your diet.

In other words, for most people, the only truly successful, long-term diet plan has to be built around their personal wants and needs—so it needs to be a joint project involving the nutritionist and the user.

That's the goal with the P90X3 nutrition plan. It provides the tools and the guidance, but you call the shots, designing the absolutely perfect eating plan—for you. The trick to accomplishing this is something called "intuitive eating," the ability to listen to your body's cues so that you make the right decisions nutritionally.

It's not a new concept. Intuitive eating is standard practice for many athletes (and healthy people in general). They've reached a point in their fitness where all the sugar and fat addictions, hormone imbalances, and weird cravings have dropped away—and with them, the need to count calories. When their body wants something, they know to eat it.

Of course, it takes a little effort to get to this point. To help you do it, the P90X3 plan features plenty of leeway for you to make your own choices, along with a few gentle rules to steer you in the right direction. At the same time, it doesn't overwhelm the user with responsibility. In much the same way the 30-minute P90X3 workouts fit into your busy schedule, the P90X3 nutrition plan can be used in an extremely basic, rudimentary way, making healthy meal planning quick and easy.

It does this by following these three basic tenets.

Chopping Vegetables 1. Simplicity. Okay, maybe not pop-in-a-DVD simplicity, but simplicity nonetheless. Sometimes, it's educational to be led by the nose when dieting, but by keeping this plan basic, it better allows you to make your own choices. (In case that kind of responsibility stresses you out, here's a little secret: the plan eliminates all the bad choices. It's win-win. Your job is just to figure out how to win more.)

The two biggest simplifiers you'll notice are the calorie calculator and the food lists.

First, the calorie calculator math has been replaced with a simple quiz because, to be honest, while calorie calculators are excellent learning tools, they're essentially just educated guesses as to an individual's needs. They can't account for dozens of factors, ranging from genetics and altitude to your true fitness level. And even if you find the perfect number (which will shift daily, by the way), the calories you take in will also shift unless you measure everything you eat in a bomb calorimeter. And in order to do that, you need to incinerate your food so, long story short, no one is ever 100% sure of their daily calorie intake (or what it should be, frankly), so you might as well relax a little.

P90X3 gives you a highly educated ballpark figure and helps you adjust that number based on your individual needs. (Frankly, that's what many users need to do with more complex calculators anyway.)

The old P90X® portion plan has been boiled down to three food lists: carbohydrates, proteins, and fats. Then it is sorted in a best-to-worst hierarchy, so you can decide just how awesome an eater you want to be.

You'll also notice a lack of emphasis on macronutrient math. Again, eating at percentages is a great way to learn about how you respond to different foods, but eventually it's important to stop being beholden to math and listen to your body. The plan works out to about 40% carbs, 30% protein, and 30% fat, but these numbers are rough. Instead, we'd prefer you focus on the quality of your food and how much you generally put on your plate. These are the two factors most likely to get you results.

As for preparation of that food, again, we keep it simple. No complex recipes, just basic cooking suggestions, meal ideas, and recipes for healthy spice mixes and dressings.

2. Variety. The way people eat is nearly as unique as their fingerprints, so we made the carbs, protein, and fats lists gigantic, allowing vegans, Paleos, and picky eaters to find the foods that work for them. As I mentioned before, the lists are in a hierarchical order, so that you know which foods are healthier options.

And for those concerned that Beachbody® has suddenly forgotten that there's a world of difference between an apple and a slice of bread, don't worry. There are optional sub-lists for each category (veggies, fruits, and grains under carbs, for example) that you can use or ignore. Technically, you could fulfill your entire carb requirement eating only bread, but most of you aren't 6 years old, so odds are you'll make better choices. But if you get stuck, you can always post a message in the expert Message Boards here and we'll help you out.

The variety also makes shopping easier because you can work with the foods you have access to. No demands for Canadian antler fuzz or Vietnamese dragonfruit. Just a wide assortment of simple, fresh foods to suit your tastes. (That said, have you ever tried dragonfruit? It's delish.)

A Fish, Salad and Vegetable Meal 3. Flexibility. This is a big one in Tony's book. As many of you know, he's constantly changing his diet to suit his evolving needs—and that's a good model to live by. For years, he was vegan, until he realized he needed a little animal protein in his diet, so he added organic, cage-free chicken, sustainably caught fish, and free-range, grass-fed red meat into his diet.

Your needs change too. It might be as simple as a calorie increase or as complex as completely eliminating animal products or grains. Either way, this plan is designed to move with you, thanks largely to those first two concepts: simplicity and variety.

It also makes it easier to suit your needs today. While foodies can craft this plan into a culinary tour de force, it's also easy for on-the-go types to throw together three simple squares on the P90X3 plan.

Of course, rethinking the old P90X nutrition plans this extensively brings up some questions, the first one being, "What was wrong with the old P90X and P90X2 plans?" The answer is, "Nothing." They just feature slightly different philosophies.

In a way, they're an evolution. P90X gives you a by-the-numbers nutrition plan. It's learning by doing. P90X2 takes the same plan, loosens some of the restrictions, and adds vegan and grain-free options to allow you to experiment a little more. P90X3 removes even more restrictions and gives you additional tools not only to guide you toward intuitive eating, but to make healthy meal planning a simple, quick affair.

In my opinion, if you want something with a lot of structure all laid out for you, P90X is the way to go. If you're ready to move past that—or you're looking for a plan that's especially flexible for a busy schedule, I'd lean toward P90X3.

That said, the P90X3 plan doesn't forsake structure-loving folks. Some users may not want simplicity, variety, and/or flexibility. Maybe you just want to follow that old doctrine of "just tell me what to eat." All the detail work—the exact food measurements, the micronutrient percentages—are in the guide. They're just tucked away so that only those who want them can access them.

The end result is a guide that's useful whether you want to bring your nutrition to the next level or you just want to survive your hectic schedule while staying healthy. Unless you plan to live on dehydrated astronaut food and water, there's no way a diet plan will ever be as simple as doing a series of DVD workouts—but the P90X3 nutrition plan comes awfully close.

Related Articles
"Tony Horton Answers Your P90X3™ Questions!"
"Ask the Expert: When Should I Listen to My Cravings?"
"What's New with the P90X2™ Nutrition Guide?"

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10 Strawberry Shakeology Recipes


Delicious new Strawberry Shakeology has arrived! Get it here and try it with one of these 10 yummy recipes in this slideshow.



  • Dark Moon Shakeology
    Dark Moon Shakeology
    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None

    Ingredients:

    1. 1 cup unsweetened almond milk
    2. 1 scoop Strawberry Shakeology
    3. ½ cup fresh or frozen blackberries
    4. 2 Tbsp. chopped raw pecans
    5. 1 cup ice

    Preparation:

    1. Place almond milk, Shakeology, blackberries, pecans, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):

    Calories Total Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    295 14 g 1 g 5 mg 306 mg 26 g 9 g 11 g 19 g




    P90X®/P90X2® Portions

    Double Snack Fruit Fat
    1 1/2 1/2




    Body Beast® Portions

    Protein Liquid Balanced Liquids Fruit Fat
    1 2 1 1



  • Coco Berry Shakeology
    Coco Berry Shakeology
    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None

    Ingredients:

    1. 1 cup coconut water
    2. 2 Tbsp. canned lite coconut milk
    3. 1 scoop Strawberry Shakeology
    4. 1 cup ice

    Preparation:

    1. Place coconut water, coconut milk, Shakeology, and ice in blender; cover. Blend until smooth.


    Nutritional Information (per serving):

    Calories Total Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    187 3 g 2 g 5 mg 223 mg 23 g 3 g 14 g 16 g




    P90X®/P90X2® Portions

    Double Snack
    1




    Body Beast® Portions

    Protein Liquid Carb Liquid
    1 1



  • Strawberry Basil Shakeology
    Strawberry Basil Shakeology
    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None

    Ingredients:

    1. 1 cup water
    2. 1 scoop Strawberry Shakeology
    3. 1/4 cup chopped fresh basil
    4. 1 Tbsp. fresh lime juice
    5. 1 cup ice

    Preparation:

    1. Place water, Shakeology, basil, lime juice, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):

    Calories Total Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    136 1 g 0 g 5 mg 134 mg 17 g 3 g 7 g 16 g




    P90X®/P90X2® Portions

    Carbohydrate/Legume & Tuber Protein
    1/2 1/2




    Body Beast® Portions

    Protein Liquid
    1



  • Strawberry Vanilla Shakeology
    Strawberry Vanilla Shakeology
    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None

    Ingredients:

    1. 1 cup unsweetened almond milk
    2. 1/2 scoop Strawberry Shakeology
    3. 1/2 scoop Vanilla Shakeology
    4. 1 cup ice

    Preparation:

    1. Place almond milk, Shakeology, and ice in blender; cover. Blend until smooth.


    Nutritional Information (per serving):

    Calories Total Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    170 5 g 0 g 5 mg 346 mg 17 g 4 g 7 g 17 g




    P90X®/P90X2® Portions

    Double Snack
    1




    Body Beast® Portions

    Protein Liquid Balanced Liquid
    1 1



  • Almond Strawberry Shakeology
    Almond Strawberry Shakeology
    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None

    Ingredients:

    1. 1 cup unsweetened almond milk
    2. 1 scoop Strawberry Shakeology
    3. 2 tsp. all-natural almond butter
    4. 1/2 tsp. pure almond extract
    5. 1 cup ice

    Preparation:

    1. Place almond milk, Shakeology, almond butter, almond extract, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):

    Calories Total Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    240 10 g 0 g 5 mg 328 mg 19 g 5 g 8 g 19 g




    P90X®/P90X2® Portions

    Carbohydrate/Legume & Tuber Protein Fat
    1/2 1 1/2




    Body Beast® Portions

    Protein Liquid Balanced Liquid Fat
    1 1 1



  • Strawberry Kale Shakeology
    Strawberry Kale Shakeology
    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None

    Ingredients:

    1. 1 cup unsweetened almond milk
    2. 1 scoop Strawberry Shakeology
    3. 1 cup chopped raw kale, stems removed
    4. 1/2 medium banana
    5. 1 cup ice

    Preparation:

    1. Place almond milk, Shakeology, kale, banana, and ice in blender; cover. Blend until smooth.


    Nutritional Information (per serving):

    Calories Total Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    256 5 g 0 g 5 mg 335 mg 37 g 7 g 14 g 20 g





    P90X®/P90X2® Portions

    Double Snack Vegetable
    1 1





    Body Beast® Portions

    Protein Liquid Fruit Carb Liquid Vegetables
    1 1 1 2



  • Greek Strawberry-Banana Shakeology
    Greek Strawberry-Banana Shakeology
    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None

    Ingredients:

    1. 1 cup water
    2. ½ cup nonfat plain Greek yogurt
    3. 1 scoop Strawberry Shakeology
    4. ½ medium banana
    5. 1 cup ice

    Preparation:

    1. Place water, yogurt, Shakeology, banana, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):

    Calories Total Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    243 1 g 0 g 13 mg 171 mg 33 g 5 g 19 g 28 g




    P90X®/P90X2® Portions

    Single Snack Dairy Fruit
    1 1/2 1




    Body Beast® Portions

    Protein Liquid Protein Fruit
    1 1 1



  • Strawberries and Cream Shakeology
    Strawberries and Cream Shakeology
    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None

    Ingredients:

    1. 1 cup unsweetened almond milk
    2. ¼ cup low-fat ricotta cheese
    3. 1 scoop Strawberry Shakeology
    4. 1 cup ice

    Preparation:

    1. Place almond milk, ricotta cheese, Shakeology, and ice in blender; cover. Blend until smooth.


    Nutritional Information (per serving):

    Calories Total Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    255 9 g 3 g 24 mg 383 mg 20 g 4 g 7 g 24 g





    P90X®/P90X2® Portions

    Double Snack Dairy
    1 1/2





    Body Beast® Portions

    Protein Liquid
    2



  • Strawberry Lemonade Shakeology
    Strawberry Lemonade Shakeology
    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None

    Ingredients:

    1. 1 cup water
    2. 1 scoop Strawberry Shakeology
    3. 2 Tbsp. fresh lemon juice
    4. 1 tsp. pure maple syrup
    5. 1 cup ice

    Preparation:

    1. Place water, Shakeology, lemon juice, maple syrup, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):

    Calories Total Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    154 1 g 0 g 5 mg 134 mg 22 g 3 g 12 g 16 g




    P90X®/P90X2® Portions

    Single Snack
    1-1/2




    Body Beast® Portions

    Protein Liquid Carb Liquid
    1 1/2



  • Strawberry Pomegranate Shakeology
    Strawberry Pomegranate Shakeology
    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None

    Ingredients:

    1. ¾ cup water
    2. ¼ cup 100% pomegranate juice
    3. 1 scoop Strawberry Shakeology
    4. 1 cup ice

    Preparation:

    1. Place water, pomegranate juice, Shakeology, and ice in blender; cover. Blend until smooth.


    Nutritional Information (per serving):

    Calories Total Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    164 1 g 0 g 5 mg 137 mg 23 g 3 g 15 g 16 g





    P90X®/P90X2® Portions

    Single Snack Fruit
    1 1/2





    Body Beast® Portions

    Protein Liquid Carb Liquid
    1 1





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"Healthy Baking Substitutions"
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Recipe: German Potato Soup

(Makes 4 servings, about 1½ cups each)


German Potato Soup
If this hearty soup made with turkey bacon, cabbage, and leeks isn't a P90X® soup, we don't know what is!

Ingredients:

1 Tbsp. olive oil
3 slices turkey bacon, chopped
1/2 medium onion, chopped
1 leek, chopped
2 medium carrots, chopped
2 cups shredded cabbage (about ½ head)
4 cups low-sodium organic vegetable broth
3 medium potatoes, cut into ½-inch cubes
1 bay leaf
1 tsp. caraway seeds
1/2 tsp. ground black pepper
1/4 tsp. sea salt
1/4 tsp. ground nutmeg
4 Tbsp. nonfat plain yogurt

Preparation:

  1. Heat oil in large saucepot over medium-high heat.
  2. Add turkey bacon, onion, leek, carrots, and cabbage; cook, stirring frequently, for 6 to 7 minutes, or until vegetables soften.
  3. Add broth, potatoes, bay leaf, caraway seeds, pepper, salt, and nutmeg; bring to a boil, stirring frequently. Reduce heat to medium-low, maintain a gentle boil, stirring occasionally, for 15 minutes, or until potatoes are soft.
  4. Place 2 cups of soup in a blender or food processor; cover with lid and kitchen towel. Blend until almost smooth.
  5. Return blended soup to saucepot; mix well.
  6. Serve each portion topped with 1 Tbsp. yogurt.

Nutritional Information: (per serving)

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
237 6 g 1 g 10 mg 458 mg 40 g 7 g 8 g 7 g


If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.


Body Beast and P90X®/P90X2® Portion Information

P90X/P90X2 Nutritional Information:
Carbohydrates/Legumes & Tubers Vegetables Condiment
1/2 2 1


P90X3™ Nutritional Information:
Carbohydrates
3


Body Beast Nutritional Information:
Starch Vegetables Protein
1 4 1


If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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