P90x Menu and Shopping List E-Book Now Available!!

Woohoo! After many cups of coffee, and many weeks of work, I’m proud to announce that the Phase 1, Level II Menu and Shopping List E-book is now available on Smashwords.com!!

Ebook, Phase 1 Level II

Menu and Shopping Lists for P90x Phase 1, Level II

I have to admit that this was harder than I expected it would be! But as I was working on the book, I realized how valuable it is – I’ve been planning P90x meals for 2 years now, and it still gave ME a headache!

It was a real challenge, but I think I’ve come up with a 28-day plan that:

  • Uses a good variety of recipes so you don’t get bored
  • Uses enough repetition so that you’re not learning a new recipe for every meal
  • Includes comfort foods and family friendly meals – nothing “weird” or uber-healthy-tasting!
  • Cuts costs at every turn
  • Re-uses ingredients so you’re not letting good food go bad
  • Uses up leftovers
  • With portable, easier lunches that can be taken to work!

Even better, here’s what some random guy on Reddit thought:

Thanks, random Reddit guy! Glad you liked the ebook and the burnt green beans. =)

Thanks for all of the support and encouragement. I think you’ll be pleased! Let me know what you think!!
– CJ =)

P.S. For those of you who have blogs of your own, I should mention that Smashwords has a referral program, so if you’d like to link to this ebook and refer your readers, you can get a percentage of any profits! =)

P.P.S. If you decide to purchase the plan, please do come back and comment to let me know what you think of it at first blush and if you run into any issues or questions as you are using it. It would be awesome if those of you who are starting this week would come back each week and let me know about any problems or errors as you encounter them so that I can fix them right away. That’s the beauty of the ebook publishing format! I want to make this thing as helpful as possible!

P.P.P.S. Also, as Tobby suggested in the comments below, it would be awesome if those of you who have purchased the plan would post your grocery bills as you go shopping! That will give people a better idea of what they’re looking at for food costs. (Plus, if we discover one aspect that is breaking the bank, I can potentially rework it.) On this score, I should mention that the first week’s shopping list is longer than the remaining weeks, because there are certain items (spices, sauces) that you shouldn’t have to re-purchase. Also, for things like V-8 where I knew you were going to need them all four weeks and they weren’t perishable, I just had you buy the whole month’s supply up-front – I figured that will save you time at the store.

Most recent update uploaded: 2/19/2012
(As people are commenting with changes/edits below, I am making the edits and uploading new versions of the book. If you haven’t purchased it, you will only be able to download the newest version. Once you have downloaded it, you will be able to access all future updates for free. So to make your lives easier, I will update this date above whenever I upload a new version so that you know if a new update is available!)


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  1. Brian

    CJ! A huge thank you for this. I’ve spent the better part of a couple of weeks trying to filter my way through this nutrition for P90X and this website has helped immensely. At the start of this year I decided to do P90X with my uncle, we did make it through most of the program…skipping SOME things like yoga and stretch days because we had so little free time because of work. So we were able to continue until mid March, then he switched jobs and it got to be too much.

    So! Unfortunately that stinks. I tried to eat better but this nutrition deal is very tough to conquer when you’re going into it without knowing much about the why and what to do with foods. it’s daunting! I did see some big changes some nice results however not as much as I had hoped, and I contribute a lot of that to not eating properly.

    That’s where you come in! I’m in the process of creating my own workout space here, rather than at my uncle’s so I can get back at it. I’m making the commitment to do every workout and eat properly. Originally planning on following the official nutrition guide to the T but I can’t do that, not yet at least. Not on the budget I have to work with. Like I said I keep coming back here so I finally just bought the e-book and man oh man is that conveniently laid out. Heading in with that grocery list this evening prepping for the week. Thank you so much for the time and effort. Like I said, I haven’t even started up again but your work has helped me a lot already.

    Sorry to hear about your laptop issue that’s a lot of data! Keep looking though there should be some way to get at least a portion of the data back.

    How is everything with the family? Is your husband still doing the program? What were his results? Are you doing the program yet?!?

  2. Tom

    Hey CJ, do you have an ETA on the phase 2 ebook? I am rapidly approaching the end of phase one and would much rather stick with your stuff than go back to the official stuff!



  3. Tom

    Book purchased, ingredients ordered. P90 take 2 starts on Monday. (37 days managed last time!)

    Really well thought out meal plan, thanks for all your hard work! I am actually looking forward to eating a lot of it which I couldn’t say for the actual p90 recipes I ate last time…



    1. CJ =)

      Yay!! I hope it works out for you, Tom!

  4. Anna

    Hi! Thanks so much for the great food! So much better than the plan provided by P90X. My husband and I just started this, and he’s a level II while I’m a level I. So far I have been doubling your recipes for us but then looking at the day’s menu and subtracting out (for myself) 2 proteins, 2 veggies, 1 dairy, 1 condiment and adding 1 fat. Does this sound okay to you? I assumed it would work for me as a level I, but then I have been second-guessing whether I will still be getting too many calories even after subtracting the above mentioned items?? I would really appreciate any advice you might have, as changing our eating habits has been a bit overwhelming!

  5. Milena

    Hi CJ 🙂

    I am one week in with p90x and your Phase I menu and I love it. Thank you so much for putting this together. I was wondering if you published phase II yet? If so, where can I find it?


  6. Rick

    I just purchased this book. I guess it’s safe to assume I can use this with P90X3 too? The nutrition plan is very generic with no recipes to follow. I found myself doing what a lot of other people have said, I’ll pick out one type of food and eat them individually instead of making a meal. As an example:

    Breakfast: Shakeology
    AM Snack: 12 almonds, 1 small apple, 2 fists of snow peas
    Lunch: Turkey Sandwich (2 pieces of bread, 3 slices of ham, 3 slices of turkey, 1 slice swiss, 1/8th avocado) and a bannana
    PM Snack: 1 cup of blueberries, 2 fists of baby carrots, 1 serving of whey protein powder
    Don’t know what’s for dinner yet.

    I’m only three days in but every day’s menu has been EXACTLY the same. I’ve been going by the portion rule and when I calculated the calories today it looks like I’m falling close to 800 short on the calorie part than what is recommended by the nutrition guide. I don’t get it, I am eating the portions of the foods that it says to use. So I bought this book to see if my wife and I can get some real meals that we can also take for lunch if we have leftovers. Hopefully it works just as well with the new program.

    1. CJ =)

      Hey Rick!
      Thanks for your purchase. Yes, it should work for P90x3 as well. While I have not studied that program’s nutrition guide in depth, the principles should be the same. If it were me, I would follow the original program’s plan without any qualms if it made life easier. Healthy eating P90x-style is healthy eating P90x-style!
      – CJ =)

  7. phill

    hey…I am about to buy the book but had a question. Are the ingredients used from the mitchi ladder…and if so are they in the top two tiers…

    really awesome site…

  8. Van

    I am very interested in getting the book as we are just getting ready to start P90x for the first time. However, we have a large family (Me and my wife and 4 kids). Can you offer any advice for how we can apply these meals for the whole family? Is it as simple as just multipying portions? Any help would be appreciated!

    1. CJ =)

      Hey Van! For the most part it’s a matter of multiplying portions. However, this plan does include making leftovers that you will often eat for lunches the next day. Not sure if you’ll be eating lunches together or separately – if so, you might want to only multiply portions for meals that you’ll be eating all together.
      Since you are going to be shopping for the upcoming week on the weekend, I think the key is looking at the week’s meals before your shopping trip and figuring out how many extra you are going to need each day.
      I know I’ve heard from other folks who have just multiplied portions for a larger family – can anyone else who has done this weigh in with additional tips?
      Does that help at all?
      – CJ =)

  9. Zach

    just purchased the ebook, can’t wait to get home this evening and download to the ipad! thanks for all your hardwork putting this site together, very helpful!

    1. CJ =)

      You’re welcome, Zach. Thanks so much for the purchase. Do let me know if you have any questions or run into any problems!
      – CJ =)

  10. Kirk

    Hey CJ! Thanks for all of the hard work! I’m really looking forward to not having to think about figuring out my meals!
    I just started p90x today. I bought the chocolate Shakeology and will use it throughout the program. How should I manage the Shakeology drink (I’m also adding a scoop of protein powder and a tablespoon of peanut butter based on some other X’er suggestions) within the meal-plan you’ve created?
    Thanks in advance!

  11. Dawn

    Hi CJ,

    Why won’t the PDF version of your book download? I purchased 3 so I could send to friends without cheating you out of hard earned money, but I can’t download the pdf version at all.

    Also, I am stoked about having this. I have been through 2 rounds of p90x and your blog has given my family some great meals. Can’t wait to finally get to read and use your book.


    1. CJ =)

      Hey Dawn!
      First of all, thanks so much for buying the book, and especially for buying additional copies for your friends as well. I really appreciate your honorableness (is that a word??) and support! =)

      Regarding the PDF, this is so strange. You’re the second person to tell me that the PDF download didn’t work for them! I thought the first one might be a fluke, but two makes me wonder if something is wrong. I’ve tried it on Internet Explorer and Chrome and on several computers, and I can’t seem to duplicate the problem.

      Do you mind giving me a bit more information so that I can submit a support ticket to Smashwords about this issue?
      – Can you describe what happens exactly? When you click on the PDF download link, do you get any type of error, or does nothing happen?
      – What browser are you using? Have you tried multiple browsers? Have you tried it on any other computers?
      – Do you have Adobe Acrobat or some similar PDF reader installed?
      – Have you been able to view PDF versions of any other ebooks? Download any other PDFs?

      Any additional info you can give me will help me report this issue to Smashwords. In the meantime, here’s the Smashwords support info page with info about how to read and download books on Smashwords. I hope something in there helps you get access to at least one version of the book that you can use. I tend to prefer the HTML version because I can just read it in my browser. Anyway, let me know if it works out for you – I want you to be rewarded for your honorableness (totally a word now!). =)
      – CJ =)

  12. oliabh

    Hi C.J.
    I’m in the process of getting all the gear together to start P90X by April 1st. I was a little overwhelmed when I took a look at everything and then I googled a bit and came across your site. You seem to have put a lot of time and effort into it, so thank you for that. I’m at a loss as to where to begin..hahaha
    Do you have LEVEL 1 PHASE 1 shopping list out, and if not, how do I go about altering the Level 1 phase 2 shopping list.
    thank you for your time in answering.

  13. Kim

    Hi! I just stumbled on your blog in a Google search. What you wrote in your “About Me” section could have come right out of my mouth. My guy is doing the workouts and I’m cooking and following the diet. He’s at level 3, so prepping 3000 calories a day for him has taken some effort. I really want to take a longer look at your posts here to see what ideas you’ve come up with. We just finished day 6 and after cooking all day on Sunday for this week, I’m ready for some easier and cheaper ideas!

    Thanks for putting this together.

    1. CJ =)

      Hey Kim!
      Good job helping your man with the food aspect of things. I found that it made it SO much easier for my hubby when he could just put the nutrition out of his mind and know it was taken care of. It was nice for me to have some way to support him in that. You’re right though – it’s a LOT of prep work and cooking! I hope the site helps out. =) Thanks for the feedback!
      – CJ =)

  14. A gonzalez

    CJ, thanks for the ebook. I went the first 30 of P90x just eating what I thought was 2400 calories. I was not eating enough food so I didn’t loose any weight. My first week following your book and eating better already lost 3 pounds. So thanks again for your time to make this.

    Are you planning on a PHASE II?

    1. CJ =)

      Hey Gonzalez! This is great news! Thanks so much for taking the time to comment with your results. How cool that you’re losing weight using the ebook!
      Yes, I am currently working on the Phase 2 book, however I don’t have an ETA on that yet. =)
      – CJ =)

  15. Kristen

    Just wanted to say thank you for creating this book! I am really excited about starting the program, but scared of the nutrition factor.
    Are you planning on writing a book for the second and third phases?

    1. CJ =)

      Hey Kristen!
      You’re so welcome. Please be sure to come back and commnt and let me know how it works out for you. Yes, I’m working on the Phase 2 book right now, but I don’t have an ETA on it yet. I had to put my whole life on hold for 3 weeks for the last one, and I promised my hubby I wouldn’t do that again. Slow and steady on this one!!
      – CJ =)

  16. Tom

    CJ, loving the eBOOK! I cant wait for level II……hopefully that is in the works. 🙂 One concern I have is these protein bars. They have 20 – 26 grams of sugar in them and it is recommended daily eating. That seems like a lot of sugar for a snack.

    1. CJ =)

      Hey Tom! Yeah, you’re right. The P90x nutrition plan accounts for a protein bar each day, and even the P90x brand bar has the amount of sugar you’re talking about. The plan also accounts for a high-sugar recovery drink as well. With the recovery drink, the sugar serves a scientific purpose. The protein bar doesn’t that I am aware of…but all I can think is that a nutritionist designed this plan and thousands of people lose weight on it each year, so it must be OK!
      – CJ =)

  17. Cody

    Oh also, does the book follow the meal plan or portion plan?

    And after looking at the ebook carefully, I really don’t understand how anyone but the most well-to-do person could afford those three-page long grocery lists, even after taking advantage of the cost reduction tips offered. 🙁

    1. CJ =)

      Hey Cody!
      The ebook follows the portion approach, and I designate how many portions each meal counts for. That way, if at any point you don’t like a food or ingredient, you can substitute something you like.

      I’m sorry you feel that it is too expensive! I do hope you looked past the first week’s shopping list to see that the remaining lists are shorter. A good third of the items on the first week’s list are common spices and sauces (i.e. salt, pepper, honey, etc.) that you shouldn’t have to purchase again, and may in fact have in your cupboard already. Most people who have given me feedback so far already had at least some of the ingredients on-hand – no one has told me they had to purchase the whole shopping list.

      However, you’re right, if you don’t have any spices or seasonings at all already, it will be pricey out of the gate. But that seems like it would be a cost no matter what, right? If you start cooking, you’ll need ingredients. At least with this meal plan, you’re spending your hard-earned cash on salt and pepper and olive oil (stuff you’ll reuse) and not arrowroot and lemongrass!!

      One recommendation I can make, though, is that some of the cost may be in the variety. If you want to trade variety and tastiness for less time and cost, you could simply choose several days of the plan that you like the most and repeat them over and over. Every day of the meal plan fits into the portion approach, so you could conceivably choose one day and just repeat that ad nausium, and you’d be eating the right thing!

      I hope this helps a bit! If you do identify a particular recipe, day, or ingredient that is breaking the bank, please do let me know and I’ll take a look at the plan with an eye to removing it!
      – CJ =)

      1. Cody

        Thanks so much. I might look into repeating days. As it was, I was going to spend well over $100, probably closer to $150. I can’t tolerate spending more than $50 a week though, so it may be that P90X is just not an option for me. 🙁

  18. Cody

    Do you plan on doing the same thing for the other two phases of the plan? It would be terrible to get to the end of phase 1 and then not be able to continue.

    1. CJ =)

      Hey Cody!
      Yes, I am working on a Phase 2 book, but I don’t have an ETA yet. I kind of had to stop my whole life for three weeks to get the last one out, so I can’t do that again!

      I have received a few comments from people who have used the book for Phase 1 that it taught them how to plan their menus out, so they were able to easily plan their Phase 2 meals using my P90x food journal pages. Once you have seen how I did it for the first month, and made a few alterations yourself as you go, you’ll be a pro!
      Hope that helps.
      – CJ =)

      1. Cody

        Oh okay! Hopefully I will have the same luck. Maybe you’ll be able to figure it out by the time I get through the phase. Here’s hoping! Thanks so much.

  19. Amy

    Hey. I started P90x yesterday and I used the book that came along to shop. I really don’t get excited about the recipes that came along with the book. I have to wild boys and I work an hour away so I am pressed on time. Is the recipes easy and with ingredients that are simple? Right now we are living off salads for lunch and chicken or pork and broc. and carrots… I am already tired of it. I am not a chef by any means. Thanks.

    1. CJ =)

      Hi Amy!
      Yes, my recipes tend to be straight-forward with a minimum of ingredients, and the ingredients are easy to find. Look around at the recipes on the site for an idea of the types of food you’ll be eating!
      – CJ =)

  20. Jessica

    Hey CJ!

    I am super interested in this book, but right now I will be starting off on Phase 1, Level 1. Are you going to be making a book for that any time in the near future? It would be a BIG help seeing as how I haven’t started yet because the food planning is alot harder than I thought it would be!

    Your blog rocks! Especially for beginners like myself

    1. CJ =)

      Hi Jessica!
      I will be altering the book for Level I, but I don’t have an ETA on when I’ll be out with that version. In the meantime, one thing you can do is use the book along with my food journal page for Phase 1, Level I, and just alter the days’ recipes a bit to fit the lower plan. Level I will be allowed 2 fewer protein servings, 1 fewer dairy, and a Single instead of Double snack.
      – CJ =)

  21. Tom

    Hi, I just bought the ebook last night after reading through the sample pages and can’t wait to dig into it today! Im not sure if its been mentioned already but the index hyperlinks are not working. Thanks!!!

    1. CJ =)

      Hey Tom! Thanks so much for the purchase!!

      Are you using the HTML version of the book? If so, that is the problem – the linked table of contents does not work in all HTML versions of books produced by Smashwords. It’s just a known issue that Smashwords does not have a fix for at the moment.

      If you are using another version of the book, though, let me know and I’ll look into it!
      Thanks again, and keep me posted on your progress and any feedback!
      – CJ =)

  22. LV

    Just bought the book and can’t wait to try it out. Was really hoping for the Level I version but this will do for now 🙂 Think you saved me tons of time regardless!

    I’m not that familiar w/ the Smashwords site but have you considered offering more than a 30% preview? Maybe just a little more? I was previewing the HTML version and was really interested in what “Day 1” would look like. Not sure why – maybe something about knowing how it would all start. Bought it regardless based off the reviews and comments here – but just something I thought I’d suggest.

    Will keep you posted on how things go – but this looks awesome at first glance. Keep us posted on the versions of the other Levels!

  23. AnnieD

    Hi CJ

    I just go back from a week vacation. It was so nice! Anyway, I tired to follow the plan best I could. It was tough using leftovers, since I didn’t bring them! I had to alter meals some, but it was still a great guide.

    I am on week 3 now. I will let you know of any typos or mistakes. Am I the only one that can’t access the pages from the table of contents? If I click on a day, it doesn’t go anywhere. I have to guess what page I want in the bottom box and flip around from there.

    Thanks again. Ann

    1. TJ

      I have had no issues using the table of contents.

    2. CJ =)

      Hey Annie! Have you been using the HTML version of the book? Apparently the Table of Contents hyperlinks don’t work in that version of Smashwords books, but they work in others.
      – CJ =)

  24. TJ

    I submitted a review on Smashwprds, but I do not see it posted yet.

    Just finishing the day 6 menu, and so far so good.

    One thing you may add to the week 1 shopping list is an amount for the cheeses. I says one bag. I only had 7 oz. Bags at the store, two of each (mozzarella and cheddar) were needed.

    Thanks again! Any chance a Phase II book is in the works?

    1. CJ =)

      Hey TJ!!
      Thank you SO MUCH for the kind review on Smashwords. I really appreciate you taking the time to review it there. Hopefully more folks will do the same and it will help people decide that the purchase is worthwhile.

      I’m so glad that it is going well for you so far. Good point about the cheeses. I’ll include that in the next update.

      Please do continue to keep me posted on your progress!
      Sadly, I don’t think that I’ll have a Phase 2 book ready by the time you get there!! I’m working on expanding the Phase 1 books for Levels I and III. Then I’ll move onto the Phase 2 books.

      My hope, though, is that after seeing how I’ve planned out the meals and days during Phase 1, it’ll set you up to plan your Phase 2 with ease. (My food journal pages should help with that, too!)
      – CJ =

      1. TJ

        Just wanted to add my second weeks groceries came to around $125, compared to a little over $200 the first week.

        I’ve learned enough so far with this book that I feel I have a good idea of how I want to approach the next phase. While I really am enjoying all the recipes in the book, I’m having trouble with time management in getting them all made up. I only get a couple hours a day where I can do the cooking, and I have a toddler and an infant to care for at the same time. So, when I get through this month, I’m going to sacrifice some tastiness for time, and really simplify my menu. I’ll make a few of the recipes on the weekends. I’ve doubled a number of them so far, and they have passed the kid test…

        1. CJ =)

          Ah, OK. That makes sense. It sounds like my feeling is right, then, that after seeing the Phase 1 meal plan as I’ve done it, you’ll have the tools to plan Phase 2 easily enough.

          In your opinion, is there anything in the book that I could alter to make it easier on people time-wise?

          Another thing people could do, of course, is use the 28 days of meals in the book as a source for menu ideas. It’d be easy to come up with a more simplified plan with a bit less variety – just choose 3 or 4 of the days of menus that seem easiest and tastiest and simply repeat them.

          Anyway, I appreciate your ongoing feedback, TJ!
          – CJ =)

          1. TJ

            I don’t know if it can be made easier, time wise, without sacrificing taste and variety. It is probably just me and my situation causing issues, as the recipes are not overly complicated or difficult. I’m keeping all my perishables in my second fridge out in the garage which adds time. That and tending to a baby and toddler.

            Typically, I start making my “dinner” around 8:30 in the morning with the goal of eating by 9:00, because I go to sleep between noon and 2:00. I also make that nights lunch and snacks and pack them, and assemble the breakfast ingredients to save time before work. Sometimes I can get the next days dinner made up, too.

            To simplify the menu planing for time savings, I will have to sacrifice variety during the week for conveince. For example, a 6 egg omelet with mushrooms and two slices of turkey bacon at breakfast, and a double dose of protein powder in milk later to help cover my protein and dairy intake. A banana for fruit, and some type of lean meat sandwich at lunch to cover a carb and protein. Maybe with a side of dipping vegetables. On the weekend, when I have more time, I can then enjoy some more of these recipes. For instance, when I made the Mac and cheese in week 1, I made a full recipe. That gave me my two portions for the plan, one for my wife, and one that two kids could not finish.

            Also, I’ve modified daily sometimes. For example, I forgot to leave out the pineapple in the chicken kabobs for tonight’s lunch, so I took the fruit out of tonight’s oatmeal. And last night, I had an extra scoop of protein powder because I did not want turkey ham for a snack.

            I think you have created a wonderful roadmap for navigating the nutrition aspect of P90X. It has taught me how to get from A to B, but also taught me some short cuts and bypasses in case I need them. I can’t thank you enough for all the work you must have put into it!

            1. CJ =)

              Thanks, TJ! It was a lot of work, so your feedback and support really means a lot. Please keep me posted on your progress!
              – CJ =)

  25. Kimberly

    Hi CJ,
    I just ordered your e-book lastnight. Thanks for all your hard work. It is going to help me very much on this journey. I start P90X on Monday.
    Q: so the recipes you would double or triple if you were making it for a family of 4?

    Are you on facebook if I need to chat about anything? You can find me under Kimberly Verdun-Kerr.

    Thanks Again, how amazing of you do this.

    Kimberly Kerr

    1. CJ =)

      Hi Kimberly! Thanks so much for supporting the book.

      In answer to your question, yes, if you need to feed more people then you should double or triple the recipes. The book is designed so that one person will use up leftovers and ingredients – if I tell you to cook it, you’ll eat it – so if you need to feed more people then you’ll need to add to the recipes as necessary.

      I don’t have a facebook account for this site, but I am active here, so if you have any questions as you are going through the plan just post them here and I’ll do my best to answer them in a timely manner.

  26. Alfie

    I just downloaded and read through most of your book. While I’ve not started the program yet, what I can say is that an AMAZING amount of work went into this book–the information, and the time saved for me in research and bad meals is INVALUABLE! Bravo you!

    Two personal notes: I avoid the microwave like the plague–it adversely effects the nutritional value of foods. And I don’t use BBQ sauce–EVAH! But I will easily and gladly do work-arounds for those two tiny obstacles!

    Thank you so much!

    1. CJ =)

      Hey Alfie!
      Thanks for this wonderful comment. It means a LOT to know that all of the hard work I put into this is apparent to you and the other folks who read it – it makes it worth the effort! =)

      Don’t use BBQ sauce! Sacrilege! LOL. 😉 The microwave issue might make reheating lunches at work difficult. Let me know whatever workarounds you come up with for these two issues. It always helps readers to hear how other people are making P90x and this meal plan work for them.

      If you wouldn’t mind, it would be awesome if you would review the book on Smashwords as well! Comments like these might make people more confident that the book is worth the investment. =)

      Thank you again. Positive feedback like this makes my day!
      – CJ =)

  27. TJ

    Did my shopping today. Had a few issues minor issues, most were addressed in the above comments. The only one I am still not sure on is the 6 oz top sirloin. Is it ground or cuts? I figure I’ll find the answer n the recipes, but it would have been nice to know while shopping. I bought cuts as I have a grinder. For those wondering, the initial shopping list could easily top $200. I had quite a few items on hand, but still spent almost that much.

    To anyone who might be deterred by the cost, think about how much it costs to eat out. That should put it in perspective. Future shopping trips should cost less; it looks like the week 2-4 lists are about half as long.

    I plan on beginning P90x tonight before work. I already prepared breakfast for tonight as well as lunch. I will be preparing all my meals in the morning when I get home starting with dinner tomorrow. I am debating wether to start a blog on my progress as I have not seen much information out there for those who work off shifts. If I do, I’ll let everyone know.

    I plan

    1. tobby

      Yea i have the same issue. I work the night shift so planning, cooking and working out is a full time job. i figure if i cut down my sleep to 6 hours per night gives me the time i need to accomplish everything….one thing I have found is that modifying the days of meals with what the family is doing helps….i plan on making the dinners for the whole family so some times i have to flop a few days to make up for the additional mouths to feed.

    2. CJ =)

      Hey TJ!
      Thanks for posting your grocery costs and feedback. You’re right, the first shopping list is significantly longer than the lists for week 2, 3 and 4, because it include sauces and spices. Additionally, in that first trip you buy items that you will use throughout the month (like V-8s). So we’re front-loading the shopping a bit! Additionally, it’s hard to avoid the fact that real food costs money!

      However, one encouraging thing that I’ve noticed so far is that the ingredients are common enough that a lot of people seem to have at least some of the items in their cupboards already. So far I haven’t received feedback from anyone who has actually had to buy the whole shopping list! So that’s a good sign. And at the end of this, though, if you guys discover that you are left with something expensive sitting in the cupboard, you can let me know and I’ll evaluate whether it should be taken off of the plan. =)

      Regarding the 6 oz. of top sirloin, it’s just a 6 oz. top sirloin steak for the Steak and Eggs on Day 6. =)

      I think that a blog for night shift folks would be VERY helpful. Do it! And if you do, come back here and comment with a link so that I can send people your way. I get a lot of questions about that topic and would be happy to have a good resource to provide. Either that, or write a guest post on the topic and I’ll publish it here!
      – CJ =)

      1. TJ

        After finishing the day 1menu and food prep I had a few observations. I bought a 3.8 lb chicken but really had to scrape the bones to get the needed 21 oz of meat. Maybe just a bad bird, but in the future I will get a bigger one and the family can deal with the leftovers (or I might make two as it was really good).

        After cooking, I only netted 2 cups of burnt green beans. Maybe I cooked them too much (I don’t think I did) or packed them too tight into the cup. I’m going to have to either double the recipe or halve the portions. I can afford some extra calories as had to round down my intake by nearly 500.

        Last, the big sLad was…big! I ended up splitting it up over a few breaks at work. Eating the day 1 lunch all at once just wasn’t going to happen.

        So far so good, just finished plyo and loved it. Now it’s off to work. I’m taking notes so maybe I can start up a blog for us night shifters.

  28. tobby

    I just got back from the store and spent about $150. I didn’t get any spices or dressings because i already had all that…….I was getting the journal ready and noticed it says 3 dairy but the menu has 4 dairy?
    I also noticed that the journal says 4 veggies but the menu only counts to 3.5.
    i noticed that the portions in day two arent adding up either inless im totally messining up…it looks like its missong 1 1/2 protein 1 dairy and has an extra veg unless your mods to the reciepys are changing it. But its still adding up wrong by using just the numbers…….also i only have access to a phone internet and i have fat fingers to push the buttons…my apologize for ther spelling errors.

    1. CJ =)

      OK, I just spent a couple of hours going back through the book and double-checking all of the portions. There were a few addition mistakes, as well as a couple of places where the right food amounts were there, but I had inputted the portions it counted for incorrectly. These issues are now addressed and I’ve uploaded an updated version of the book.
      Those of you that have already purchased can go back and download the update at any time for free. =)
      Many thanks to you, Tobby, for letting me know as you encounter discrepancies! I appreciate everyone’s input, as I want to make this plan as solid as possible!!
      – CJ =)

  29. AnnieD

    Ok. The first one, off the top of my head, is there is no green olives listed on the shopping list. They are needed for the Olive Feta Turkey Burgers, Day 7.

    Also, is a protein bar allowed every day? There is not one listed on Day 5.

    I like how the recipes have the P90X have the portion allowance. If I don’t want to add that ingredient, or I want to substitute something else, it is easy enough to do.

    I am glad someone asked about the V8 size. If you could put the ounces needed when listing the canned goods, that would be helpful.

    You did a great job! I will let you know if I have any other questions.

    Do you not like fish? I am starting to gag on the turkey ham!! lol

    1. CJ =)

      Hey Annie!
      Thanks so much for taking the time to list these for me! I’ve gone ahead and fixed these items. Please do let me know as you encounter any other problems.

      In answer to your question, yes, typically a protein bar is allowed each day. The only exception to this is Day 6, where you only have half a bar.

      Yes, my hubby and I hate fish!! LOL! Sorry, I know lots of people like it. I did include one meal of Salmon, but that was a huge step for me. =) You’ll be happy to hear that Day 9 is the last day that you eat turkey ham straight (to use up the package) and I don’t ever have you buy more. If eating the turkey ham straight like that is grossing you out, though, you could substitute with other protein servings from the protein list – cold chicken, hard boiled egg whites, a protein shake, FISH ;-), etc.
      Thanks again for your feedback. Keep it coming!
      – CJ =)

  30. AnnieD

    Hi! Thanks so much for writing this book! I am on day 5 and it has been going great. I did the program last June with great results, but got frustrated with the food. The shopping lost you provided worked out great! Do you want to know any editorial/omissions? I have found a few. We are going on vacation next week and I already have my grocery list! Thanks so much.

    1. CJ =)

      Hey Annie, you’re so welcome! This is so cool that you are liking things more so far! Especially given your comparison to last time – that’s encouraging.

      Yes PLEASE DO post a list of any omissions or editorial problems you find. I was as thorough as I could be, but I knew that the moment someone was actually test-driving this plan, any problems would surface!

      Since this is an ebook, I can re-upload it as many times as necessary, so I’d like to fix errors as you guys find them.

      Thank you!
      – CJ =)

  31. tobby

    Also….sorry I am getting ready to go shopping….what size is the v8?

    1. CJ =)

      No prob! You’re going to need four 6-packs of the little cans (5.5 oz.) of low-sodium V-8. That will last you for the whole of Phase 1.
      – CJ =)

  32. tobby

    Yes. Thank you…also how do we get the updates?

    1. CJ =)

      If you go back to the page where you downloaded the book, you should have the option to choose to download the newest version. (New people who go to the book will only be able to download the most updated version, but people who have already downloaded it before will have the option to download either the same one they already have or the newest version.)
      – CJ =)

  33. tobby

    Question……for the chicken it say to put marinad in two zip loc and cut up 4chickens…..does that mean two chickens per bag in the merinad to go in freezer or freeze seperate…..also i see v8 and some times you include-1 veggie next to it….does that mean that when v8 is by itself thats all we have and when -1i veggie next to it we also eat a veggie

    1. CJ =)

      Hey Tobby!
      Good questions. Yes, put two chickens per bag. The first time you make that recipe you only make a single serving, but the next two times you make it (the ones you are freezing) you will be doubling it in order to have leftovers.
      So you are cutting up 5 chicken breasts:
      1 breast – you are preparing right away.
      2 breasts – you are cutting up and putting in a bag with marinade and freezing
      2 breasts – you are cutting up and putting in a bag with marinade and freezing

      It was confusing having those instructions in the ingredient list, since it’s really something you should just do on Day 4 while you are preparing the other meal. I’ve moved it to Day 4.

      Regarding the V-8, I was just indicating that the V-8 counted as a single veggie serving. You do not need to eat any other veggies when the V-8 is indicated.
      Do these answers help?
      – CJ =)

  34. Loretta

    Hi there. I was finally able to purchase your ebook after ‘patiently’ waiting for their website to come back up. Thanks for all the work you put into it I know its going to help me a lot!!!!

    1. CJ =)

      Woohoo! Thank you Loretta. Sorry about the site-down weirdness, but it seems to be working now. Thank you for supporting the effort, and let me know how it goes for you! – CJ =)

  35. Thomas

    I’ve downloaded your book a few days ago, and thank you! My two roommates and I truly appreciate the effort you put into the design, the ease of use, and especially the tasty meals. Looking forward to the phase 2 sequel.

    1. CJ =)

      Yay, Thomas!! This is the first feedback I’ve received from someone who has actually started using it and eaten a few of the meals. I’m so pleased that it seems to be working out for you well so far. Please do come back and let me know if you run into any problems or have questions! Thanks for taking the time to comment!
      – CJ =)

  36. Patrick

    Is anyone else struggling to reach smashwords.com? My computer says the website is down and I’m desperate to get my hands on this book!

    1. CJ =)

      YES Patrick!!! Their site’s hosting service went down for almost 24 hours. Now it’s supposedly back up, and while some people claim to be able to access it, I am still unable to do so myself. One theory is that now the servers are overloaded by people trying to access it after the outage. I am assured by other smashwords authors that this type of thing doesn’t happen routinely.
      Thank you for your interest – please do keep trying!!!
      – CJ =)

      1. Patrick

        Got it – thanks CJ!

        1. CJ =)

          Ah, so glad you got ahold of it, Patrick! Let me know what you think of the plan! – CJ =)

  37. Amy

    Quick question. My husband is a phase one level two….I am a phase one level one. I havent quite grasped all the menu and food/cooking options yet. Will any of this book work for both of us??? Love your site btw. Just made the muffin fritta cups and the berry crumble b/c I seem to struggle with breakfast and its on been one day.



    1. CJ =)

      Hey Amy!
      OK, here’s the deal. Yes, you should be able to make the book work for you too, with a little effort on your part. What you’ll need to do is plan to do the cooking for him as written. To expand for yourself, before you go shopping, you can download my p90x food journal pages for Phase 1, Level I and then compare each day and plug in the portions for the days for yourself to determine which of the meals you’ll be able to share. (Level I will be allowed 2 fewer protein servings, 1 fewer dairy, and a Single instead of Double snack.) Then do your shopping for the both of you based on which meals you guys will be sharing.

      I hope this makes sense. For the future, I’m planning to produce Level I and Level III books where I do this work for you, but haven’t done that as of yet.
      Does this make sense?
      – CJ =)

  38. Adri

    Just purchased!! I will let you know my comments. Thank you!

    1. CJ =)

      Thanks Adi!!! Keep me posted!!

  39. TJ

    Replying to your reply –
    I will absolutely report back. I had planned to give costs as well. Mainly I will be using Wal-Mart as it is close, and is deserted when I get off work in the morning. I also have a wholesale club membership (BJ’s) so I need to see what I can get in bulk there for comparison. I may also evolve some of the meals into multiple servings to feed the rest of the family, but initially I’ll go solo on the servings. I hope to start either Sunday or Monday coming up if I can pull everything together by then, if not, the following week.

    I stopped at Walmart this morning for some scouting and found what may be a few good deals. First, as a recovery drink, store brand organic chocolate soy milk. 23g carb/ 5g protein/ 3g fat per 8 oz. Can someone tell me how much I should be consuming as a recovery drink? At $2.50 per gallon, this would be $.31 per serving if 8 oz is sufficient.

    The other deal are Life Choice protein bars. For $.78 you get 21g protein, 4.5g fat, and 16g carbs. This is for the double chocolate flavor. Compare to the P90X bar at 20g/7g/31g.

    Going to start checking what’s in the pantry and getting a list for the store together today, hopefully I’ll get the food squared away by the weekend so I can get started.

    1. CJ =)

      Hey TJ –
      According to the nutrition gude, the Recovery Drink is the equivalent of a Double snack serving, so it should be around 200 calories worth. (With the P90x Peak Recovery Formula, a single serving is 2 scoops, which translates to 220 calories. The guide says that is 12-16 oz.)
      Hope that helps!
      – CJ =)

  40. CJ =)

    Yay, Tobby! So you’ve looked through it? The planned meals look good to you?

    That is a GREAT idea about posting grocery list costs. I’ll add that to the post above. =)
    – CJ =)

    1. CJ =)

      My goal is for your experience to be NOTHING LIKE THIS ONE. It may still be expensive, but at the least you’ll be spending your money on food you’re going to recognize, NOT on arrowroot and lemongrass!

  41. tobby

    Ohyea….i wonder if people could post how much they are spending for the grocery lists

    1. Sarah

      I am an avid couponer and I mainly shop at Publix. Many of the items on the list are not things that go on sale or I can use a coupon. My husband and I are doing this together, so I am buying almost double of everything. I had a good stockpile of many of the ingredients already, but for the stuff I didn’t have, I split between buying at Publix and Wal-Mart. I spent about $57 at Publix and $45 at Wal-Mart. Things I knew I would use more than once, I went ahead and bought more of. Whole chicken was on sale at Publix, so I bought 2 and froze them. I buy chicken and lean ground beef in 40lb bulk, so I rely on my deep freezer heavily. We also spent over $100 on protein powder at GNC. We had gift cards and some of the tubs were buy one get one 50% off. I bought 4 to hopefully last me through all 3 months and to make the protein bars. My out of pocket expense will probably be cheaper because I already had many items that I got for really cheap or free at some point. That helped offset the cost of buying double of many other things.

  42. tobby

    Truly awesome….just purchased it and look forward to doing this….im curios how many of these end up getting purchased.

  43. TJ

    Whoops, hadn’t finished…

    I might have to go back to the soy milk. Either way, I’ll be sure to post back with the results after day 28.

    One more thing, I also work night shift, so I’m still trying to figure out my meal times. I’ll post that info as well as I know there are alot of people who work off shifts who have questions regarding that as well. I plan to start in the next two weeks.

    Thanks for the really helpful site. Much appreciated!

    1. CJ =)

      Hey TJ!!
      Thank you so much for buying the plan and coming back to comment!!
      If you want to switch to milk you can, of course, but it’s not necessary – the P90x nutrition guide treats 8 oz. of soy milk exactly the same as 8 oz. of skim milk – they’re both considered one dairy serving. During my 6 months as a vegan I tried using soy milk in the place of cow’s milk, and it typically worked out fine. Anyway, it’s up to you, but no need to make the change on P90x’s account!

      Ideas about how to work the plan around working night shifts would be really helpful to a lot of people – please do let me know what you come up with for that!

      Let me know how it goes and if you run into any problems or questions along the way.
      Thanks again,
      – CJ =)

    2. CJ =)

      Hey TJ, as I think more about this, I was wondering if you wouldn’t mind coming back each week and telling me how it’s going, and any problems you encounter during the week? I tried to be as thorough as I could with the shopping lists, but if you encounter holes, or run out of something during the week, it’d be great to get your feedback while it’s fresh in your mind so that I can fix it right away. =)

  44. TJ

    Bought the book.

    I thought about trying P90X for several years now, but the infomercial stigma kept me away. Recently a co-worker recommended it. Although he didn’t stick to the nutrition plan he knows some people who did and reaped the rewards. So, I purchased it and began researching the eating part of the program, leading me to your site a few weeks ago. Knowing I couldn’t start right away, I was waiting for the ebook, as Level II is where I am starting.

    After going through the nutrition plan book, and reviewing your book, I’m going to see how close I can follow your book for the first four weeks. The shopping lists seem pretty doable at my local stores. Keeping a budget is important for me, too. We have three small kids and my wife doesn’t work. I’m going to try the chocolate milk route for a recovery drink, but I am goin to spring for bars. I already buy protein powder at BJ’s. As an added twist, I have used light soy milk for years now instead of milk. I’m going to try skim milk per your plan for the first week as it is better, but if it doesn’t agree…

  45. te3

    Just purchased 🙂 Thank you for all the hard work!

    1. CJ =)

      Yay! Thank you te3!!

      That’s one bummer thing about selling them on Smashwords, is I don’t receive an email address or any contact info for the people purchasing it, so I can’t send any kind of thank you!

      I really hope it works out for you. Thank you for supporting the effort, and if you run into any problems or questions as you use it, please come back and let me know so that I can answer them and make it more useful!

      Thanks again.
      – CJ =)

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