Every meal can seem like a challenge if you aren’t used to eating on the P90X nutrition plan yet. Breakfast, for many people is something that is an afterthought- a quick bite on your way out the door or a bagel in the break room. It doesn’t have to be rocket science to be nutritious, however. A few simple breakfast solutions used in rotation are a great way for you to jump start your metabolism and not go off of your P90X diet.
If lifting a finger in the morning is near impossible for you, consider the P90X protein bars. They are simple, convenient, tasty, and a great source of protein. If, however, you can take 5 minutes of breakfast preparation time out of your morning, I guarantee you can put something together that will keep you going without slowing you down.
Protein Shake Smoothies
Try mixing some berries or other fruit with your P90X protein shake. Not only does this take limited time, it’s portable and perfect for those running-late morning. For one serving of fruit on the P90X Portion Approach you can throw in either 1 Cup of raspberries, blueberries, or blackberries or any combination of the three. You could also use up to 2 Cups of strawberries. For a flavor kick try 1 Cup of strawberries and a half of a banana.
Egg White Omelets
You already know I am a fan of omelets. They don’t take much time and are an excellent source of protein. Check out this post with several omelet ideas.
Bacon and Egg Bagel Sandwich
Try 2 slices of turkey bacon with egg whites on a toasted whole wheat bagel. Use 3 egg whites for a ½ protein or 6 for a full serving of protein. Let the egg set up in the pan and simply fold into fourths to make it bagel-sized. Remember to use a medium whole wheat bagel and if you are short on time in the mornings, precook the bacon the evening before or use ham instead.
Ham and Cheese Muffin
A simple microwave idea, simply toast an English muffin, top with 3 oz of fat-free ham slices and one ounce of cheese. Microwave for 15 seconds and you’ve got a hot breakfast sandwich that is easy to eat on your commute.
Fruity Oatmeal
If you like your carbs in the morning, try oatmeal instead of the old standby cereal. Stir in some berries or a sliced banana for interest. Add some cinnamon for flavor and you are set. Rather than using oatmeal packets, use quick cooking oats on the stove top for a better source of fiber. Just remember to make up for the lack of protein at breakfast throughout the day.
Feb 10, 2010 @ 15:07:09
We are just starting p90x. I am a fan of eggs, but my goodness when I was making our first cheese scramble I could barely choke down 6 egg whites, much less 10. My girlfriend may have been able to eat about 2. Are there other breakfast ideas that don’t use egg?
Feb 11, 2010 @ 15:37:07
I know it’s a lot!! Many people have this same issue!!! Try doing a half a recipe. You may find that down the road you will have a bigger appetite as your metabolism speeds up and you need more and more energy for your workouts.
You can try a cup of oatmeal, turkey bacon, and some fruit. If you are a level 1 in phase 1, the oatmeal will cover your only serving of carbs you are allowed for the day. You might not want that. Check out the portions approach for more ideas.
-Mike
Feb 20, 2010 @ 22:18:12
Hi, I am waiting for p90x in the mail and just doing some homework for the nutrition part. I was wondering if its ok to eat the same things over and over as I am a pretty picky eater. I will not eat pork, fish, or eggs. I will however eat all veggies and fruit. The eggs seem like an important part of the first phase especially, so should I just double up on other things or substitute protein bars? Cant wait to start! Thanks!
Feb 25, 2010 @ 16:02:15
Hi Heather! You certainly eat the same things over and over, just be sure you are fulfilling the servings chart each day. Eggs are just one option for protein. You don’t have to eat them at all if you don’t want to. There are other foods you can choose from to get protein. Bars and whey protein are great to have around just incase you don’t have any chicken or steak in the freezer.
-Mike
Apr 26, 2010 @ 13:45:56
I was craving oatmeal last Saturday. I did not think I was allowed to eat it. Are there any other options for a sweetenerbesides fruit. Maybe a pinch of brown sugar? Hmmmmm I know no sugars allowed. This is hard! Need more options. Am I ever going to be able to eat some of the foods I love. Just a little?
Hi Tracy,
you can have oatmeal, just about a cup is one serving of carbs. I would try and use something natural, even if it is sugar. Once you start venturing towards artificial sweeteners, your body forgets how to process natural sugars that you should have and that can cause weight gain after prolonged use. Go ahead and sweeten a little, just a little!! Things like this need to be used in moderation.
-Mike
May 04, 2010 @ 02:12:23
I’m having problems with the breakfast plan. I’m used to eating a really good breakfast since everything i eat will burn through the day and the p90x breakfast plan doesn’t seem enough for me. is not like i eat junk food in the morning but i do have a good meal until i feel satisfied. i lost over 50 pounds and i have extra skin now i want to gain muscle. should i change my breakfast like the program or can i keep doing what im doing?
What exactly do you eat for breakfast?
Jun 15, 2010 @ 09:08:32
it is my second week using the p90x and I have never wanted to work out as much or as consistently as I do with this workout. I am a level II phase I, and I was just wondering if I could get some guidance as to meal ideas and snack options for my category. I’ve been eating:
Breakfast- Banana/yogurt with fruit inside
Snack- Nothing/fruit
Lunch (within 30 mins. after workout)- Peanut Butter Sandwich (with wheat bread)/Tuna/green beans/turkey sandwich (on wheat bread) and fruit
Snack- Fruit
Dinner- Chicken/Green beans/Steak/Brown Rice/Peas
Snack- Fruit (apple/banana/yogurt
BEVERAGES- Coffee in the morning, water throughout the day/juice
I guess I’m just curious if I’m on the right track with this and make sure I’m eating what’s right to see results.
Hello Andrew,
it looks like you are on the right track following the portions approach. I would just try and swap things out if you would like a little variety. For example, you could try a different lean meat for dinner with different veggies and maybe some whole wheat pasta. Maybe chicken parmesan made with chicken breast, part skim cheese, tomato sauce on top of some whole wheat pasta. Or you could do a lean cube steak chopped up with peppers and onions served on a bed of brown rice, seasoned to taste…a little! For snacks I would stick to fruit or dairy like low fat yogurt or string cheese. A protein bar or half sized protein shake could be good for a snack too.
-Mike
Aug 22, 2010 @ 12:05:54
Hi,
What time should I eat breakfast? Also, how many hours do I have in between meals?
-Kristian
Hello Kristian,
for most people, the time to eat breakfast usually depends on when you do your workout. It’s best to wait at least an hour after you eat before you start your workout, so if you plan on working out early in the morning before work or school, you might want to eat breakfast after your workout. You can eat something small and light if you can’t workout on an empty stomach, then get yourself ready to go then have some breakfast before you leave in the morning. Of if you have time to wait an hour after you eat in the morning or plan on working out later on in the day, eat breakfast as you normally would.
You should give yourself 2-4 hours between each meal.
-Mike
Aug 26, 2010 @ 23:31:51
I’m confused. I thought that in Phase 1 Nutritional Level 2 that you are only supposed to have 1 serving of fruit a day? Isn’t Andrew having too much fruit?
When I started P90x I moved from a very healthy diet (almost no processed foods, 6-7 servings of vegetables per day, lot of beans like lentils and black beans, lean meats and seafood, 2-3 fruits, oatmeal every day, 2% cottage cheese, non-fat plain yogurt, whole grain pasta – once in a while – , .5-.75oz almonds…) and now on P90x phase 1 I had to cut back on vegetables, choose between my high protein oatmeal or beans since i get only 1 carb, I’m drinking protein shakes because I can’t get in enough protein (I’d prefer real food, but I find it difficult to consume 7 servings of protein otherwise), 1 more serving of dairy than I’m used to… basically, I can’t stand how I have to eat now. I miss my daily oatmeal for breakfast and beans for lunch. I miss my huge portions of vegetables… I can’t believe that eating the way I am for phase 1 is giving me the daily nutrients I need (and I prefer food to supplements)? I know the low carbs are in order for me to drop a lot of fat, but how long is it suppose to take before it starts? If I’m really going to drop fat, I will do this and give up the healthy complex carbs I love, but I guess I find it difficult because I was eating such a well balanced diet before…
Hello Miriam,
you are correct about the fruits, I guess I missed that. Good catch.
You would need to limit your daily carbs in order to lose weight, even complex carbs. For some, it can take up to the 8th week in order to see results, for others it can happen in the first couple of week. This depends on the condition you are in to start. If you diet is really poor and you don’t ever workout, the results might come faster because of the dramatic change. For someone who eats healthy before they start, the results might be more gradual. You also have to keep in mind that veggies do contain carbs, good carbs, but carbs no less. Complex carbs are good for you and do give you energy but if you don’t use them, they end up getting stored. Diets are never fun, so it’s great that you don’t have can move on to the next phase of the plan when you feel you need to. I am not a big fan of this diet either, but it does get the job done.
-Mike
Nov 21, 2010 @ 09:15:53
Hi , i wanted to try wanted to try P90X so it could help me out with my dancing (breakdancing).Im only 15. is that like too young to try or nah? thanks.
Hello Christian,
P90X can help improve your overall athletic abilities so yes, it can help with your dancing. I imagine you need a lot of core strength to do what you do and P90X can help you in that area for sure. There is really no age limit, so you should be fine. The Nutrition Plan might be a little difficult or too time consuming for a younger person to tackle, but at your age, your metabolism is higher than most older folks taking on this program. Just don’t try and do too much weight or too many reps to start. Test the waters and ease your way into the program.
-Mike
Jan 17, 2011 @ 07:25:35
Most P90x breakfast menus include eggs. What if I don’t eat eggs? What should I substitute?
Hello David,
whole grain is great for breakfast. Maybe you can have some whole grain toast or muffin with maybe some yogurt? A protein shake would be a great breakfast too. If you find there are a lot of things in the meal plan that you don’t like or eat, definitely follow the portions approach. You can pick and choose the foods you like to eat and apply those foods to the servings chart.
-Mike
Feb 24, 2011 @ 10:34:17
are cinnamon raisin bagels okay?
Hello Lili,
if they are whole grain, sure, but this will fill a whole carbohydrate serving unless you only eat half.
-Mike
Feb 25, 2011 @ 06:22:49
hi, im in need of serious help, i have all the healthy foods needed to complete the p90x program for now, i have eggs, i have protein bars, all kinds of healthy nuts like almonds/walnuts, pretty much just high protein foods honestly, now i am still in highschool and some times i wake up not having time to make eggs, do you think that the protein shakes are just the way to go?…and have a bar on the side? because making eggs, eating them, and then cleaning up, will take a bit of time. i mean i dont think cereals are approved for the p90x honestly, so that is why im trying my best to stay away from them, but still, i would like your feedback on what is best to do in my case
Hello Omar,
a protein shake would be perfect for the breakfast on the go. If you need to make it more filling, add some low fat yogurt. A protein bar is great any time for a snack or extra protein.
-Mike
Apr 20, 2011 @ 21:23:38
I just started p90x and it’s a very good workout. but i cant always stick to the diet i weigh 250 and i am 6’3. i just want to lose weight and get ripped with in lets say 3 to 6 months. i just want to know what should i eat for breakfaast lunch and dinner i will just eat that every day for about 3 to 6 months and another question is protein supplements good for my body type. THANK YOU.
Hello Kyle,
check out the portions approach in the Nutrition Plan. Any foods you eat should come from this list and fit within the servings chart. Use the servings chart as a check list and fill in foods you like from the portions approach approved foods list.
Some basic tips:
-try and eliminate simple carbs and limit complex carbs
-eat only good fats
-be sure to get the recommended amounts of protein
-limit fruits
-don’t skimp out on the dairy
-don’t skip your snacks, eat every 2-4 hours to avoid crash eating (craving something sweet because you’re starving)
-be sure to use page 11 to calculate your nutritional level to be sure you are following the correct servings chart.
Protein supplements are ok to use for any body type while using the program.
-Mike
Jun 13, 2011 @ 05:42:01
hi,
I’m a graduate, i survived 90days, lost a stone and a half and dropped down to a 32″ jeans size, and I am now doing again with the missus.
BUT- food…… I’ve been having fish(smoked macrell) or eggs or cottage cheese/yogurt w honey for breakfast, some fruit and the odd bowl of oat poridge. lunch has been spinnach salad with chicken or fish, roasted veg, snack has been proto bars or rye crackers with Humus, dinners has been lean meats/fish a little pasta or carb, plus mostly veg.
Now, I feel that I could have done better in terms of weight loss, there is still plenty around the waist line to cover up the sculpted abs, so question is, for round 2, what will I change to shred the last stone that I need to get the abs showing?
hit me with your best comments guys/gals
Hello Corey,
if you are doing well with your diet, the best thing to do would be to amp up your workout a bit. Doing a second round of P90X at the same exact level as the first round will help you to lose more weight and shape up a bit more, but if you really want some dramatic results, you really have to take it up a notch, maybe a few notches. If you did modified versions of any of the exercises, do the full versions this time. If you were using bands for the chin-ups, switch to the bar. Or if you were using bands for the other resistance, try using dumbbells, and heavier ones. Muscle can add weight, but it also helps your body become a more efficient fat burner. A body fat tester is a great tool at this stage in the game because a scale can be deceiving and a even a downer.
-Mike
Jul 01, 2011 @ 14:10:21
Hi,
Im on day 4 of phase one…love thr workouts so far.I just had a baby 3 months ago and lost 30lbs on my own but wanted to loose 15 more,get lean and toned. I weigh 135 and wanted to know what size dumbbells should I be using.i want to look toned not bulky.
Hello Rebecca,
for you arm curls, you probably don’t want to go heavier than 15 pounds. For overhead press type moves, 15 should probably be your max as well. Tricep and shoulder moves should probably stay at 10 or under. Don’t start off at these weights, try and work your way up. If you feel these are too light, go up 5 more pounds.
-Mike
Nov 09, 2011 @ 22:56:30
Hi,
I go to school and sometimes have trouble finding something healthy to eat. There are sandwiches but are packaged, I dont know if they are healthy. I have some protein bars. I use cliff builders but dont know if that’s too much protein. I’m on level one first phase