P90X Sample Diet

One of the most common questions I get is what I eat on a typical day.  Nutrition is a huge part of the results you’ll get with P90X.  You can work out all you want but if you’re still eating junk and processed foods, you won’t get the results you’re hoping for.

Below is the type of foods I eat in a typical day.  I’ll give a couple different examples of what I eat at each meal.


Omelette with diced ham and veggies, milk (or water) or
Natural peanut butter spread over an Ezekiel brand sprouted grain english muffin, banana,  milk (or water)

AM Snack
Handful of almonds or walnuts (raw, unsalted) or
Fruit (apple, strawberries, raspberries, blackberries, grapes etc.) or
A few slices of turkey breast (nitrate free) wrapped around avocado slices or
Sliced up veggies dipped in hummus or
Sliced apple dipped in natural peanut butter or…
A couple hard boiled eggs

Shakeology – sometimes I will eat a banana or apple dipped in natural peanut butter along with it.

Afternoon Snack
See AM snack above

Post Workout
Results & Recovery formula – exactly what your body needs after an intense work out.

Grilled chicken or wild salmon with veggies (green beans, broccoli, mixed veggies) and whole grain brown rice or a sweet potato.

PM Snack
Depending on how I feel I might have another Shakeology shake or just a protein shake. There’s a lot of different ways to whip up a Shakeology shake but my recipe is simple and delicious:

-1 scoop chocolate Shakeology
-4-5 oz. skim milk and 4-5 oz. water
-6-7 ice cubes
-Mix it up in a blender and voila…a delicious and healthy chocolate shake.

So there are just some examples of what I eat in a given day. I eat every 2-3 hours so I never feel hungry and don’t feel like I’m depriving myself in any way. I also drink plenty of filtered water throughout the day. Once you eat healthy for a few weeks, your body no longer craves the junk you used to eat.

Also click here to check out Michi’s ladder to see some other foods you can add or substitute for what I’ve given you above.

If you’ve found this site to be helpful, and are looking for guidance with your health and nutrition, I’d love to help you with your goals specifically. Please click the “Like” button below and then sign up for me to be your free Beachbody Coach, and lets get you in the best shape of your life!

22 Responses to “P90X Sample Diet”

  1. scott says:

    If I have an early morning workout schedule, what would you recommend the diet to be if I wanted to start 30min after I wake up?

    • Coach Dan says:

      Do your early morning workout on an empty stomach if you can. If you find you don’t have enough energy, try eating a banana 15-30 mins before your workout. You can also try mixing in a little bit of Recovery Formula in your water during your workout. Save your breakfast for after.

      • Maria says:

        Hello, I just read your sample diet above, I work 10 hrs. day 8am-7pm. Behind a desk on the phone. You have any suggestions as far as time to excercise and food.

        • Coach Dan says:

          Hi Maria…as far as what time to exercise, whenever you can fit it in is what I always say. Many feel that working out in the morning is better for various reasons…personally that doesn’t fit my schedule so I always workout in the evening. For food, you just have to plan ahead if you’re at work for 10 hours a day and bring a healthy lunch and snacks with you. Fruit, raw almonds or walnuts, cut up veggies dipped in hummus are a few examples. You can also take a look at Michi’s ladder for more healthy food choices.

  2. Scott says:

    I’m 45 and have a very high metabolism and I eat like a horse but never (seem to) gain any weight. I’m around 12% body fat or less.

    Everything on the market seems geared towards losing and toning. I want to gain and (really) tone up…is this workout for me?

    • Coach Dan says:

      Hey Scott…yes you can gain mass with the P90X program. It’s all about eating the right amount of the proper kind of food and using heavy weights for the various exercises. If you decide to purchase P90X, use this link http://bitly.com/p90xlink and I’ll be able to help you through the program and help you gain mass.

  3. Olivia says:

    Hello, Im 21 and am still trying very hard to lose my post pregnancy weight. I have ordered the p90x and am going to start on the 1st. The only time I will be able to work out consistently would be at night. would this effect the workout or the dieting at all? If so how should I alter this?

    • Coach Dan says:

      Working out at night is fine, that’s what I did my first round of P90X and got great results. Typically I would eat dinner and then wait a couple hours before working out. Immediately after my workout I would have the P90X Recovery drink, even if it was 10 or 11 pm.

  4. Matt says:

    Hello. I’m 16 and really looking to lose weight would p90x work well for me? I’ve done cross training for sports like football and powerlifting but only gained muscle under my fat.

    • Coach Dan says:

      If you’re only gaining muscle under your fat that means you’re not eating right. So yes, P90X would work well for you because it teaches you proper nutrition as well. You can get a legit copy of P90X plus two bonus workouts by clicking this link. You can’t get those bonus workouts anywhere else and you want to make sure you get a legitimate copy or you might not receive the nutrition guide.

  5. jonathan says:

    Hi I was wondering can counting calories still give me good results

    • Coach Dan says:

      Well you do want to know how many calories you’re taking in each day, but there’s more to it than just that. It needs to be healthy calories and you also need to be taking in the proper amount of protein/carbs/fats. So as an example, if you determine that you need to be taking in 2,200 calories per day based on your age, height, weight, your fitness goals etc., you can’t just eat 2,200 calories worth of pizza and donuts and think you’re going to get good results.

      • jonathan says:

        It seems hard to make sure I’m gettin the 40,40,20 % of intake. I have the guide and stuff, been doing p90x but do u cut out everything sweet? I also use a calorie counter ap it helps like how u mentioned it gave me 1850 calories a day

        • Coach Dan says:

          The app you’re using probably calculates the protein/carb/fat ratio too yes? Just find foods that you like that are on the approved list of foods in the P90X nutrition guide, track what you eat with the app, and make sure you’re calorie intake is where it should be and you’re right around 40/40/20.

  6. Jasmine says:

    Hi, I dont really want to follow this diet plan but want to possibly do a flexitarian/semi-vegetarian diet (only meat I will consume is boneless skinless chicken breast) will this work out fine and have successful weight loss? I may do the shake, Im not quite sure yet. Please give me some feedback. I am 22 years old, was diagnosed with narcolepsy. It has made me gain uncontrollable weight. I am about to start meds and then begin exercising and dieting. Will this work for me?

    • Coach Dan says:

      Yes this will work for you Jasmine. The P90X nutrition guide is just that, a guide. There are options for vegetarians/semi-vegetarians too. The bottom line is that you want to be eating real food, cut out all the processed crap that most people eat, track what you eat with an app like MyFitnessPal so that you make sure you’re taking in the proper amount of calories and the proper protein/carb/fat ratios. Add some kind of exercise program in addition to proper nutrition and the results will come. If you’re thinking of P90X, you can get a legitimate copy from the official site by clicking this link. That would also make me your free coach so I can help you out along the way.

  7. Nick says:

    Hey, do you only take the protein powder once per day?

  8. patricia says:

    Hi my name is patty my question is that ok if I do my exercise at night.

  9. John says:

    Whats up Dan, I’m coming off an ACL injury & i gained alot of excess weight, I need to get back in top tip football shape, will P90X help?

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