These are the foods that David ate during his transformation to lose 37 lbs of fat and gain 9 lbs of muscle in 6 months. The majority of these foods came from the P90X Nutritional plan but others were added. All Soy based foods were removed because Soy is not good for you!
| Type | Serving Size | Food |
|---|---|---|
| Healthy Fats | Healthy Fats Each serving = 120 calories | |
| Healthy Fats | 3 oz | Avocado |
| Healthy Fats | 4 oz | Olives |
| Healthy Fats | 1 tbsp | Canola Oil |
| Healthy Fats | 1 tbsp | Flexseed Oil |
| Healthy Fats | 1 tbsp | Olive Oil |
| Carbs | Each serving = 200 calories | |
| Carbs | 1 | bagel, whole wheat |
| Carbs | 1 cup | baked beans |
| Carbs | 1 cup | beans (kidney, black) |
| Carbs | One 2.5 oz | bran muffin |
| Carbs | 2 | slices whole wheat, rye, pumpnickel |
| Carbs | 1 cup | Cereal, whole grain |
| Carbs | 1 cup | Couscous |
| Carbs | 12 | crackers |
| Carbs | 2 | English muffins, whole wheat |
| Carbs | 1 cup | Hummus |
| Carbs | 1 cup | Lentils |
| Carbs | 1 cup | Oatmeal |
| Carbs | 3 | whole wheat or oat pancakes |
| Carbs | 1 cup | whole wheat pasta or noodles |
| Carbs | 1 | whole wheat pita |
| Carbs | 1 med. | potato |
| Carbs | 1 cup | Quinoa |
| Carbs | 1 cup | Refried beans, low fat |
| Carbs | 1 cup | Wild or brown rice |
| Carbs | 1 med. | sweet potato |
| Carbs | 3 | corn tortillas |
| Carbs | 1 lrg | whole wheat tortilla |
| Carbs | 3 | whole wheat waffles |
| Carbs | 1 cup | wheat berries |
| Vegetables | each serving = 50 calories | |
| Vegetables | 1 cup ckd, 2 leafy | Asparagus |
| Vegetables | 1 cup ckd, 2 leafy | Beets |
| Vegetables | 1 cup ckd, 2 leafy | Bok choy |
| Vegetables | 1 cup ckd, 2 leafy | Broccoli |
| Vegetables | 1 cup ckd, 2 leafy | Brussels Sprouts |
| Vegetables | 1 cup ckd, 2 leafy | Cabbage |
| Vegetables | 1 cup ckd, 2 leafy | Carrots |
| Vegetables | 1 cup ckd, 2 leafy | Cauliflower |
| Vegetables | 1 cup ckd, 2 leafy | Celery |
| Vegetables | 1 cup ckd, 2 leafy | Collard greens |
| Vegetables | 1 cup ckd, 2 leafy | Cucumber |
| Vegetables | 1 cup ckd, 2 leafy | Eggplant |
| Vegetables | 1 cup ckd, 2 leafy | Kale |
| Vegetables | 1 cup ckd, 2 leafy | Lettuce |
| Vegetables | 1 cup ckd, 2 leafy | Mariana Sauce |
| Vegetables | 1 cup ckd, 2 leafy | Mushrooms |
| Vegetables | 1 cup ckd, 2 leafy | Peas |
| Vegetables | 1 cup ckd, 2 leafy | Peppers |
| Vegetables | 1 cup ckd, 2 leafy | Spinach |
| Vegetables | 1 cup ckd, 2 leafy | Sprouts |
| Vegetables | 1 cup ckd, 2 leafy | Squash |
| Vegetables | 1 cup ckd, 2 leafy | String beans |
| Vegetables | 1 cup ckd, 2 leafy | Tomatoes |
| Vegetables | 1 cup | V8 juice, low sodium |
| Vegetables | 1 cup | Vegetable soup |
| Proteins | Proteins Each serving = 100 calories | |
| Proteins | 3 oz | Skinless chicken breast |
| Proteins | 3 oz | Skinless turkey breast |
| Proteins | 6 | egg whites |
| Proteins | 3 oz | Fish and Shellfish |
| Proteins | 3 oz | Ham slices, fat-free |
| Proteins | 3 oz | Pork Tenderloin |
| Proteins | 1/3 cup | Protein Powder |
| Proteins | 3 oz | Red Meat (top sirloin, flank steak) |
| Proteins | 3 oz | Red Meat, lean |
| Proteins | 3 oz | Tuna |
| Proteins | 2 slices | Turkey Bacon |
| Proteins | 1 | Veggie Burger |
| Proteins | 1 | Veggie Dog |
| Dairy | Dairy Each serving = 120 calories | |
| Dairy | 1 oz | Low fat cheese (1% or skim) |
| Dairy | 1 cup | Cottage cheese (1%) |
| Dairy | 1 oz | Feta cheese |
| Dairy | 1 oz | Goat Cheese |
| Dairy | 1-1.5 oz | Mozzarella, part-skim |
| Dairy | 1 oz | Parmesan cheese |
| Dairy | 8 oz | Skim milk |
| Dairy | 8 oz | Greek Yogurt |
| Fruits | Fruit Each Serving = 100 calories | |
| Fruits | 1 | Apple |
| Fruits | 1 cup | Apricots |
| Fruits | 1 | Banana |
| Fruits | 1/4 med | Cantaloupe |
| Fruits | 1 cup | Cherries |
| Fruits | 1 oz | Dried Fruit |
| Fruits | 6 oz | Freshs queezed juice |
| Fruits | 1 med | Grape fruit |
| Fruits | 1 cup | Grapes |
| Fruits | 1 cup | Kiwi |
| Fruits | 1/2 med | Mango |
| Fruits | 1 med | Nectarine |
| Fruits | 1 lrg | Orange |
| Fruits | 1/2 med | Papaya |
| Fruits | 1 med | Peach |
| Fruits | 1 med | Pear |
| Fruits | 1 cup | Raspberries, blueberries, blackberries |
| Fruits | 2 cups | Strawberries |
| Fruits | 1 med | Tangerines |
| Fruits | 1 cup | Watermelon |
| Snacks | Snacks serving = 100 calories | |
| Snacks | 1 oz | Cheese, low-fat |
| Snacks | 6 oz | cottage cheese |
| Snacks | 1 oz | dried fruit |
| Snacks | 1 | 1 frozen fruit bar |
| Snacks | 8 oz | fruit sorbet |
| Snacks | 12 | mini rice cakes |
| Snacks | 4 oz | nonfat frozen yogurt |
| Snacks | 1 half | Protein bar |
| Snacks | 1 tbsp | Peanut butter celery sticks |
| Snacks | 1 - 1.5 oz | String cheese |
| Snacks | 1 oz | Turkey jerky |
| Snacks | 8 oz | Yogurt, nonfat plain |
| Snacks | 1 TBSP | Natural peanut butter |
| Snacks (dbl) | Snacks (dbl) serving = 200 calories | |
| Snacks (dbl) | 12 oz | coattage cheese |
| Snacks (dbl) | 1 oz | nuts (almonds, cashews, pecans, pistachios) |
| Snacks (dbl) | 12-16oz | Recovery drink |
| Snacks (dbl) | 1 | Protein bar |
| Snacks (dbl) | 3 oz | String cheese |
| Snacks (dbl) | 2 oz | Turkey Jerky |
| Snacks (dbl) | 2 TBSP | natural peanut butter |
| Condiments | condiments each serving = 50 calories | |
| Condiments | 2 tbsp | BBQ, low-fat sauces and marinades, fat-free dressings, mustard, honey, pure fruit jams |
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[...] through our P90X approved foods list with a lot of different foods to choose [...]