P90X 1800 Calorie Fat Shredder Diet
Below is our post for those of you who keep asking me exactly what we ate as we went through P90X. I started with this plan to lose the last of my fat. Tekoa remained on this plan throughout her round of P90X. This plan follows the Phase 1 Fat Shredder Ratios
For those of you who want to do exactly what we did, let me break down for you exactly what we ate. Feel free to do what you want, but if you’d like to use what we did as an example (or just plain copy it), I believe you’ll get great results like we did! Here it goes! These are some sample days, taken straight out of my fitday mobile app. (Adjust your serving sizes to meet your specific calorie goals and ratios for the day)
Day 1 (1800 cals)
Results and Recovery Formula after workout
Breakfast = Shakeology with PB2 (see our favorite Shakeology Recipes HERE), 1/2 cup oatmeal with cinnamon.
AM Snack = apple, homemade protein bar
Lunch = 6 oz. Chicken breast or chicken lunch meat (no bread), baby carrots
PM Snack = Almonds (24 raw), 1/2 cup plain fat free greek yogurt
Dinner = 6 oz Chicken breast, 2 cups steamed green beans or broccoli
Late PM Snack = 1 scoop whey protein powder OR 1 cup low fat Cottage Cheese
Day 2 (1800 cals)
Results and Recovery Formula after workout
Breakfast = Shakeology with PB2 (see our favorite Shakeology Recipes HERE), 2 slices of dry whole grain toast
AM Snack = homemade protein bar
Lunch = baby leaf spinach salad with low sodium, 4 oz low fat turkey lunch meat, carrots, green onions seasoned with Mrs. Dash and lime juice.
PM Snack = 1 scoop whey protein, 1/2 cup plain fat free yogurt
Dinner = 6 oz grilled salmon, 2 cups steamed green beans or broccoli
Late PM Snack = 1 scoop whey protein powder OR 1 cup low fat Cottage Cheese
Day 3 (1800 cals)
Results and Recovery Formula after workout
Breakfast = Shakeology with PB2 (see our favorite Shakeology Recipes HERE), egg white omelet with veggies
AM Snack = apple, homemade protein bar
Lunch = tuna, 2 cans, 2 tbsp fat free sour cream and onion and herb Mrs Dash seasoning,2 slices of whole grain bread
PM Snack = Almonds (24 raw), 1/2 cup plain fat free greek yogurt
Dinner = 6 oz Chicken breast, 2 cups steamed green beans or broccoli
Late PM Snack = 1 scoop whey protein powder OR 1 cup low fat Cottage Cheese
Day 4 (1800 cals)
Results and Recovery Formula after workout
Breakfast = Shakeology with PB2 (see our favorite Shakeology Recipes HERE), egg white omelet with veggies
AM Snack = apple, homemade protein bar
Lunch = 6 oz. Chicken breast or chicken lunch meat (no bread), baby carrots
PM Snack = Almonds (24 raw), 1/2 cup plain fat free greek yogurt
Dinner = 6 oz grilled tilapia, 1/4 cup brown rice, 2 cups steamed broccoli
Late PM Snack = 1 scoop whey protein powder OR 1 cup low fat Cottage Cheese
Day 5 (1800 cals)
Results and Recovery Formula after workout
Breakfast = Shakeology with PB2 (see our favorite Shakeology Recipes HERE), 1/2 cup oatmeal with cinnamon.
AM Snack = apple, homemade protein bar
Lunch = tuna, 2 cans, 2 tbsp fat free sour cream and onion and herb Mrs Dash seasoning,2 slices of whole grain bread, baby carrots
PM Snack = Almonds (24 raw), 1/2 cup plain fat free greek yogurt
Dinner = Taco Salad (romaine lettuce, ground turkey with taco seasoning, black beans) (*No chips or tortillas. Suck it up!)
Late PM Snack = 1 scoop whey protein powder OR 1 cup low fat Cottage Cheese
Day 6 (1800 cals)
Results and Recovery Formula after workout
Breakfast = Shakeology with PB2 (see our favorite Shakeology Recipes HERE), egg white omelet with veggies
AM Snack = apple, 1 scoop protein powder
Lunch = 6 oz. Chicken breast or chicken lunch meat (no bread), baby carrots
PM Snack = Almonds (24 raw), protein bar
Dinner = 6 oz grilled tilapia, 1/4 cup brown rice, 2 cups steamed broccoli
Late PM Snack = 1 scoop whey protein powder OR 1 cup low fat Cottage Cheese
Day 7 (1600 cals)
REST DAY
Breakfast = Shakeology with PB2 (see our favorite Shakeology Recipes HERE), 2 slices of dry whole grain toast
AM Snack = apple, homemade protein bar
Lunch = baby leaf spinach salad with low sodium, 4 oz low fat turkey lunch meat, carrots, green onions seasoned with Mrs. Dash and lime juice.
PM Snack = Almonds (24 raw), 1 scoop whey protein powder
Dinner = 6 oz Chicken breast, 2 cups steamed green beans or broccoli
Late PM Snack = 1 scoop whey protein powder OR 1 cup low fat Cottage Cheese
Don’t get me wrong, there were other things I ate during the 90 days, but these sample meals cover over 90% of what I ate. When I ate out, I always looked for green salad with grilled chicken, or steamed veggies with either chicken or fish. Dressings, butter, and bread (not whole grain) will KILL your diet. Avoid them like the plague!!!
I hope this sample of one week of the fat shredder phase from my 90 days will help you to set up your own customized nutrition plan that suits your tastes, your budget, and your time constraints. Depending on your size and your goals you may need to adjust the calorie level of this diet.
10 Responses to “P90X 1800 Calorie Fat Shredder Diet”
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You had almonds a lot, even tho they are good fats is it okay to have 1 serving daily and still shed body fat?
yes it is ok as long as your total fat intake is in line with the right ratios. Your body needs some fat in your diet.
I’ve used the coach Wayne diet (about the same) since March 01, 2011 and have lost a little over 50 pounds so far. My thing is now the weight has stopped coming off. I tried to increase my cardio and eat a little less, but my weight is stuck at 197 to 200. My goal is to get down to 185 and start building from there, with the intent to keep at 200 or just below, with a difined cut. Any sugguestions?
Hi Kelvin – Congrats on 50 pounds lost! That is awesome! One thing is make sure you are tracking your measurements as well. You may be progressing, but not necessarily in the scale. You might also be at a place where you are ready to increase your calories and change your ratios. Your body has been using your fat for fuel for a while now and as your body fat decreases it starts needing more food for fuel so it may have slowed your metabolism a bit. Try adding about 200 – 300 calories per day and see if that helps.
Hey coach a couple of questions.. (reading this on my phone so I’m sorry if I ask a question that’s been answered)
1) what are the ratios for this diet?
2) how often do you suggest we swap it up
3) what should we swap to?
It is 50% protein, 30% carbs and 20% fat. You can change it up as much as you want or just follow this as long as you want. If you swap it up just be sure you stick with lean meats, vegetables , etc
Ok thanks! I was a little off thinking it was 40/30/30 so I’ll make the necessary adjustments this week.
ON a positive note – in one week my wife and I have both lost 5lbs (both have a goal of 25 to lose)
Pressing play – every day!
awesome! Keep it up!
Hey Coach,
I have a question. When I added my Resting Metabolic Rate, Exercise Burn, and Active Burn I got 4,140. I understand that I am supposed to create a calorie deficit. But I don’t know how much of a deficit I should create. Could you help me here? Thanks!
How tall are you and what are your goals? Are you pretty active every day? That number seems pretty high.