Nutrition Guide

Here is a link to my post with the official, Beachbody-sanctioned P90x Nutrition Plan PDF for download. Be sure to check out my comments on this post for where to find additional resources and the missing information on this site.

I hope this helps those of you who find yourselves without the P90x nutrition guide!
– CJ =)


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  1. Monica


    I had a question….some people say drinking the recovery drink will actually make me gain weight? Especially the one with “whey”. I have never consumed a protein drink and am a bit afraid. I lost 30lbs before starting P90X and don’t want to gain it back. Please help me understand…

    Thanks so much!

  2. ha dang

    I am starting the workout and have a question about the serving, 1 serving of vegetable is 2 cups of leafy green, cooked or raw? I like kale and when it cooks it shrinks down a lot. Thanks

  3. Kristin

    Im having trouble with the general food part. I just started p90x so i want to make sure im doing it right. So are you counting by calories or servings? I read on the website the general area you want to go by is 480 calories per serving. So about 1440 for a day without adding the snacks, am i right? How many calories should i shoot for each day?

  4. Melea

    In the Nutrition Guide, some of the meals call for 2T protein powder. How am I supposed to consume it? I thought at first I should mix it in the soup, but the kind I have is vanilla flavored and that won’t always work. Just mix it with water? or milk?

    1. CJ =)

      Yeah Melea, if you have a flavor of protein powder that won’t work, you could just mix it with water and take it on the side. Don’t plan to take it with milk, though, because that would be a partial dairy serving.
      – CJ =)

  5. Eric

    Love your worksheets. Figured I’d return the favor.

    When I began P90X, I was very disappointed that the worksheets provided did not cover all the exercises and they only had fields to fill in dates and weeks, but no way to fill in which day of the 90-day program you were on. So, I fixed them and created the worksheets below. My worksheets outline every single day of Classic P90X, and allow you to check off and track every single exercise.

    These sheets allow you to type the date and days right into the file and then print them out. That way, you don’t have to handwrite the information. You can type it nice and neat, print all the sheets, and have the full stack of worksheets ready for your workout. If you would still like to have blank data and write things in by hand, simply delete the information before you print them.

    I also created a 90-day calendar that fits on a single 8.5″x11″ page, so you can easily put an “X” over the days you have completed, along with a daily schedule text file. All of this information is available online (or in the case of a calendar, you are given one in the P90X package) but, again, I just wanted something more user-friendly. Plus, if you use the calendar that comes with P90X, you can only use it once! My printout is something you can print over and over if you decide to repeat P90X at a later date.

    All 3 of these files (calendar, schedule and modified worksheets) are included in the .ZIP file below. Enjoy!

    1. stephanie

      I could not get the zip files to download… Could you send them individually??? Thanks!!!

  6. Erin

    If a bar is under the snack category, then you could theoretically never eat a bar and just eat what is under the snacks? Under fat shredder there are three snacks allowed. One being a bar, one being a drink and the other a single snack. I see that there would be a caloric deficit if you replaced the bar being about 260-290 calories depending on which bar you eat. Would you replace the bar with a double snack then or is it more advisable to just have a bar daily?

    1. CJ =)

      Hi Erin! Yes, theoretically you could replace your protein bar with a snack instead. 1/2 protein bar is a Single snack serving. 1 full protein bar is a Double snack serving. On occasion I have done that when we’ve run out of protein bars – I’ve just included the equivalents in snacks instead. Additionally, I just like to point out that in P90x, a protein bar does NOT count as a protein serving! That’s a bit counterintuitive, so I like to point that out wherever I can. Does this answer your question? – CJ =)

  7. Matt

    Hey CJ. I’m a bit confused about the bar. You eat the bar alongside the snacks right?

    1. CJ =)

      Hey Matt!
      No, the bar is considered a snack. A full bar is a Double snack portion, a 1/2 bar is a Single snack portion.
      Hope that helps!!
      – CJ =)

  8. Amanda

    How do you determine your intensity?? Thanks

  9. Tia

    Hi CJ first a HUGE thanks for this site, its such a lifesaver…so helpful! 🙂
    I am having trouble finding what constitutes 1 serving of each food group? For example what is 1 serving of protein, fruit..etc. Thanks so much for your help!

  10. Kelly

    Hey CJ!
    I just wanted to thank you for this wonderful website! My dad got me started on p90x, and now that I’m living on my own as a poor college student, I never thought that I could eat as healthy as I should. But thanks to you, I can make awesome good-for-you meals without going broke 🙂

    1. CJ =)

      You’re so welcome, Kelly!! =)
      – CJ =)

  11. Hally

    I was just reading the P90X recovery drink alternatives post.
    Made some notes and headed to the store today. Thanks, I’ve found it very helpful.

  12. Jacob

    I had a question about the dairy / snack portion of the program. My girlfriend and I are on Day 11 and for snacks we understand they want the serving to generally be as close as possible to 100 calories. For snacks we have been doing regular string cheese or the Weight Watchers Yogurts which are lightly flavored. I checked the ingredients on both and they both comply with 100 calories low carb / sugar etc. Now on the P90X food guide we noticed that you can count the yogurt or the string cheese also as your dairy portion. So essentially are we able to choose if we eat a string cheese or a yogurt if we want it to count as our snack or our dairy for the day ? Do you think the weight watchers yogurt is ok? The p90x guide says Plain non fat, which it is except for the “plain part.”

    Also on the recovery drink, some workouts like Yoga or Kenpo I don’t feel my muscles are extremely wasted so should I still take the recovery drink or substitute it with a protein shake? Seems like a lot of carb intake for not exactly the most rigorous P90X routines. Same applies for the Rest / Stretch day. What do you recommend?

    Sorry for all the questions!


    PS: I love your recipes =D Keep up the great work!

    1. CJ =)

      Hey Jacob!
      In the nutrition plan one food item counts for one portion only. So for example, string cheese can be eaten as a dairy portion or as a snack, but never both at the same time. So theoretically you could eat string cheese once as your snack, and then again later in the day as a dairy portion. Regarding whether the flavored yogurt is OK, that’s kind of up to you! If they’re low carb and sugar and 100 calories, if it were me I’d probably just go for it! 😉

      For the recovery drink, that is a great question. You only take the recovery drink if your muscles are wasted, because it’s meant to repair tearing. Beachbody staff on the boards typically state that you should not use a recovery drink on the yoga and stretch workouts, and even on the regular workouts if you didn’t work very hard at them.
      Does this help?
      – CJ =)

      1. Jacob

        Thanks I appreciate it. I just realized I think I asked the same question twice on another section so sorry about that 😉 Did it mention on the Beachbody forums if they replaced the recovery drink with something or just didn’t take it at all ?

        1. CJ =)

          Hey Jacob!
          They didn’t mention whether they replaced it with anything. If it were me I’d probably just skip those calories entirely, as we’re assuming that you didn’t burn as many calories during the workout. But that’s more my common sense gut feeling than anything. =)
          – CJ =)

  13. Hally

    I’ve downloaded your PDF nutrition sheets and find them very helpful.
    I do have some questions around the snacks though.
    What exactly are they allowed to be….single I understand can be 100 calories but of what? I don’t know what the bar or drink is short for or what’s recommended, how many calories etc? If you have time to explain that would be great and much appreciated. Thanks

    1. CJ =)

      Hey Hally!
      Snacks are 100 calories of lower-carb, low-fat snack food. So nuts, cottage cheese, rice cakes, and celery with peanut butter are good examples.
      Bar stands for Protein Bar. Check out the recipe on my site for cheap homemade P90x protein bars.
      Drink stands for your recovery drink. For more information on what that is exactly, along with a bunch of recipes for homemade recovery drinks, check out my P90x recovery drink alternatives post.
      Hope this helps!
      – CJ =)

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