My 1900 Calorie Diet

Many people ask me what I typically eat on a given day.  For most of my journey I have followed the P90X Fat Shredder nutrition plan.  Instead of making the specific meals laid out in the guide, I eat foods with the same nutritional content that I like and are convenient for me to make.  This isn’t exactly what I eat every day, but probably about 90% of what I eat consists of these foods.  Here is an example of what a typical week’s diet looks like for me:

DAY 1

Post Workout: P90X Results and Recovery Formula

Breakfast: Egg white omelet (with diced ham, veggies, and salsa), 1 piece of whole wheat toast with 1 tbsp of natural peanut butter, and 8 oz. of skim milk

Snack: 1 oz. Turkey Jerky and 1 oz. low fat string cheese

Lunch: Shakeology smoothie (1 scoop Shakeology, 1 scoop whey protein, 1 banana, and 1 tbsp natural peanut butter)

Snack: 1 Pure Protein bar

Dinner: 1.5 chicken breast, 1 cup broccoli, 1 cup spinach, 1 tbsp light ranch dressing

Snack: 1 scoop whey protein powder mixed with water

DAY 2

Post Workout: P90X Results and Recovery Formula

Breakfast: Egg white omelet (with diced ham, veggies, and salsa), 1 piece of whole wheat toast with 1 tbsp of natural peanut butter, and 8 oz. of skim milk

Snack: 15 almonds and 15 pistachios

Lunch: Shakeology smoothie (1 scoop Shakeology, 1 scoop whey protein, 1 banana, and 1 tbsp natural peanut butter)

Snack: .5 cup of fat free cottage cheese, 1 individual pack of Chobani Greek Yogurt

Dinner: 2 turkey burger patties (no bun), 1 can of cut green beans

Snack: 1 scoop whey protein powder mixed with water

DAY 3

Post Workout: P90X Results and Recovery Formula

Breakfast: Egg white omelet (with diced ham, veggies, and salsa), 1 piece of whole wheat toast with 1 tbsp of natural peanut butter, and 8 oz. of skim milk

Snack: 4 oz. turkey lunch meat, 1 medium apple

Lunch: Shakeology smoothie (1 scoop Shakeology, 1 scoop whey protein, 1 banana, and 1 tbsp natural peanut butter)

Snack: 1 Pure Protein bar

Dinner: 8 oz. tilapia fillet, 1 slice whole wheat bread, 1 tbsp natural peanut butter, 15 baby carrots

Snack: 1 scoop whey protein powder mixed with water

DAY 4

Post Workout: P90X Results and Recovery Formula

Breakfast: Egg white omelet (with diced ham, veggies, and salsa), 1 piece of whole wheat toast with 1 tbsp of natural peanut butter, and 8 oz. of skim milk

Snack: 1 oz. turkey jerky, 1 oz. string cheese

Lunch: Shakeology smoothie (1 scoop Shakeology, 1 scoop whey protein, 1 banana, and 1 tbsp natural peanut butter)

Snack: .5 cup cottage cheese, 1 individual pack of Chobani Greek yogurt

Dinner: 1 cup whole wheat spaghetti, 4 oz. boiled shrimp and .5 cup pasta sauce, 1 cup mixed veggies

Snack: 1 scoop whey protein powder mixed with water

DAY 5

Post Workout: P90X Results and Recovery Formula

Breakfast: Egg white omelet (with diced ham, veggies, and salsa), 1 piece of whole wheat toast with 1 tbsp of natural peanut butter, and 8 oz. of skim milk

Snack: 1 Pure Protein bar

Lunch: Shakeology smoothie (1 scoop Shakeology, 1 scoop whey protein, 1 banana, and 1 tbsp natural peanut butter)

Snack: 15 almonds and 15 pistachios

Dinner: 1.5 cups homemade beef stew, 1 can of green beans

Snack: 1 scoop whey protein powder mixed with water

DAY 6

Post Workout: P90X Results and Recovery Formula

Breakfast: Egg white omelet (with diced ham, veggies, and salsa), 1 piece of whole wheat toast with 1 tbsp of natural peanut butter, and 8 oz. of skim milk

Snack: 4 oz. turkey lunch meat, 1 medium apple

Lunch: Shakeology smoothie (1 scoop Shakeology, 1 scoop whey protein, 1 banana, and 1 tbsp natural peanut butter)

Snack: 1 Pure Protein Bar

Dinner: 2 cups spinach, 6 oz. chicken breast (shredded), 2 tbsp light ranch dressing

Snack: 1 scoop whey protein powder mixed with water

DAY 7

Post Workout: P90X Results and Recovery Formula

Breakfast: Egg white omelet (with diced ham, veggies, and salsa), 1 piece of whole wheat toast with 1 tbsp of natural peanut butter, and 8 oz. of skim milk

Snack: 1 oz. turkey jerky, 1 oz. low fat string cheese

Lunch: Shakeology smoothie (1 scoop Shakeology, 1 scoop whey protein, 1 banana, and 1 tbsp natural peanut butter)

Snack: .5 cup fat free cottage cheese, 1 individual pack of Chobani Greek yogurt

Dinner: Taco Salad (6 oz. ground beef with taco seasoning, 2 cups spinach, 2 tbps salsa, .25 cups of low fat cheese, .25 cup of corn, .25 cups black beans)

Snack: 1 scoop whey protein powder mixed with water

 

I hope this helps you dial in your nutrition.  In my opinion it’s way more important than the workouts and often times it’s the harder part to be disciplined about.  If you stick to your diet and bring it on the workouts you WILL see results!

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