1900 Calorie Diet #1

FOODSCaloriesProteinCarbsFatCholestSodiumSugarsFiber
Breakfast
Nature's Path Organic - Pumpkin Flax Plus Granola Cereal, 55 g260637100mg45mg10g5g
Blue Diamond - Unsweetened Almond Breeze (Almond/coconut Milk Blend), 1 cup (240mL)451140mg125mg0g1g
Eggs - Scrambled (Egg White), 2 Large egg white347000mg110mg0g0g
Trader Joe's - Organic Free Range Large Grade A Brown Eggs, 2 egg1401229430mg130mg0g0g
Fresh Express - Baby Spinach, 1.5 cup 1/2303500mg98mg0g3g
Beachbody - Shakeology - Chocolate, 1 scoop (42 g)160171721mg150mg6g6g
Latortilla Factory - Smart & Delicious Tortilla, Low Carb, High Fiber (80 Calorie), 1 Tortilla8081830mg300mg1g12g
Pace - Picante Salsa Medium, 4 tbsp200600mg500mg4g2g
Wholly Guacamole - 100 Calorie Snack Pack , 57 g10015100mg170mg0g3g
Lunch
Fresh - Broccoli, Steamed, Without Salt, 1 Cup313600mg30mg2g2g
Protein - Chicken Breast., Skinless, 8 oz2404706144mg114mg0g0g
Dinner
Kirkland/Costco - Premium Extra Lean All-Natural Turkey Burger, 5.33 oz 1 patty200352685mg390mg0g0g
Broccoli - Raw, 1.5 cup, chopped454900mg44mg2g3g
Meal 4
Kirkland Signature (Costco) - Raw Almonds, 18 nuts16065140mg0mg1g3g
Fruit - Banana Medium, 1 Banana (100)g9111900mg1mg12g2g
Post workout
Beachbody - P90x Recovery Drink - New & Improved Smooth Orange, 1 scoops (60G)110520110mg75mg13g1g
Optimum Nutrtition (Sample Pack - Platinum Hydro Whey Protein Powder - Chocolate Peanut Butter, 1 packet14030315mg190mg0g0g
TOTAL GRAMS18615566675mg2,644mg53g52g
TOTAL CALORIES1886744620594
% of Calories38%32%30%

26 Comments

  1. Wow just saw ur p90x video and was extremely inspired. Just reviewed ur diet plan and was extremely shocked to see how insanely similar it is to mine. I love the tyson chicken eat it almost everyday and its such a great sourcé of protein. Anyways seen ur vid and ur diet plan now all ready to get started.

    Reply
  2. Wow just saw ur p90x video and was extremely inspired. Just reviewed ur diet plan and was extremely shocked to see how insanely similar it is to mine. I love the tyson chicken eat it almost everyday and its such a great sourcé of protein. Anyways seen ur vid and ur diet plan now all ready to get started.

    Reply
  3. hey dave,
    last year i was weight 276lb, now im 190lb, im 5’6…im currently doing spin class and crossfit from mon-sat 1-2hours…im trying to lose weight and get tone, the only problem i have is my meals…because my weight keeps on going up and down, and im thinking its what i eating…Mon-Fri, i dont really eat breakfast, because i workout early in the morning after dropping my husband off for work…After my morning workout, i prepared a oatmeal and 2wheat toast with water, sandwich for lunch and chicken breast, steam broccoli, and sweet potatoes, thats basically my meal plan mon-fri…sat-sun are my cheat days…lol…help me out, what am i doing wrong..Thank you, God bless..

    Reply
    • Hey Norma! Congrats on your progress already! That’s fantastic! Did you sign up with me as your coach? If not, you can click on that bit red button it the top right that says JOIN OUR TEAM. I do most of my coaching through email and facebook. Once you join, I’ll send you an email!

      Reply
  4. hey dave,
    last year i was weight 276lb, now im 190lb, im 5’6…im currently doing spin class and crossfit from mon-sat 1-2hours…im trying to lose weight and get tone, the only problem i have is my meals…because my weight keeps on going up and down, and im thinking its what i eating…Mon-Fri, i dont really eat breakfast, because i workout early in the morning after dropping my husband off for work…After my morning workout, i prepared a oatmeal and 2wheat toast with water, sandwich for lunch and chicken breast, steam broccoli, and sweet potatoes, thats basically my meal plan mon-fri…sat-sun are my cheat days…lol…help me out, what am i doing wrong..Thank you, God bless..

    Reply
    • Hey Norma! Congrats on your progress already! That’s fantastic! Did you sign up with me as your coach? If not, you can click on that bit red button it the top right that says JOIN OUR TEAM. I do most of my coaching through email and facebook. Once you join, I’ll send you an email!

      Reply
  5. I recently joined your coaching team. I am going to be starting the P90X program next week along with the Shakeology drinks. I am 5’1 and weigh 140lbs. I have been reading over the nutritional guide, and I guess my question is how many calories should I be eating daily? How does the Shakeology incorporate into that? I don’t care much about losing weight, my goal mainly is to tone up and be more defined. I want to be nicely built rather than skinny. Thanks!

    Reply
    • Hey Tiffany! I can certainly help you figure out the nutrition side – I’m going to send you an email because I do most of my coaching through email and facebook. Also, make sure to add me on FB: http://www.facebook.com/davidrsm

      Reply
  6. I recently joined your coaching team. I am going to be starting the P90X program next week along with the Shakeology drinks. I am 5’1 and weigh 140lbs. I have been reading over the nutritional guide, and I guess my question is how many calories should I be eating daily? How does the Shakeology incorporate into that? I don’t care much about losing weight, my goal mainly is to tone up and be more defined. I want to be nicely built rather than skinny. Thanks!

    Reply
    • Hey Tiffany! I can certainly help you figure out the nutrition side – I’m going to send you an email because I do most of my coaching through email and facebook. Also, make sure to add me on FB: http://www.facebook.com/davidrsm

      Reply
  7. Hey David, I’m very picky and its disappointing. I Look at your 1900 calorie guide I don’t like oatmeal not a fan of nuts. could you please give me items I can substitute with these?

    Reply
    • Hey Seamus — maybe a good quality Granola cereal – like that one from Nature’s Path. It’ll have your complex carb and fats (from nuts that are mixed in, but you can’t really taste them much, especially if you use a nice organic or non-fat milk).

      Reply
  8. Hey David, I’m very picky and its disappointing. I Look at your 1900 calorie guide I don’t like oatmeal not a fan of nuts. could you please give me items I can substitute with these?

    Reply
    • Hey Seamus — maybe a good quality Granola cereal – like that one from Nature’s Path. It’ll have your complex carb and fats (from nuts that are mixed in, but you can’t really taste them much, especially if you use a nice organic or non-fat milk).

      Reply
  9. Hey! I am starting the P90X program this monday, and I am wondering if all of these foods are on a cheap budget for me to be able to get. I have limited amounts of money that I can spend on food, and the more expensive…. well you know. So i am wondering if there are any alternatives to what there is that i can buy? Normally I eat WEETA-BIX and a banana eat morning, for lunch i have a salad, and for dinner I have a little white rice with a gracious amount of vegetables (mainly broccoli, peas, green beans) and half a baked or pan seared chicken breast. Could that definitely be improved?

    Reply
    • Hey Dustin! Here is a list of the top affordable bodybuilding foods:
      Canned tuna
      Eggs (choose high omega-3 varieties)
      Chicken breast
      Lean ground beef, turkey, or chicken
      Whole-grain breads and pastas
      Nut butters
      Cottage cheese
      Legumes (beans, lentils, etc.)
      Bananas
      Oats
      Brown Rice
      Whey protein-based supplements (like Beachbody Hardcore Base Shake)
      Potatoes

      Reply
  10. Hey! I am starting the P90X program this monday, and I am wondering if all of these foods are on a cheap budget for me to be able to get. I have limited amounts of money that I can spend on food, and the more expensive…. well you know. So i am wondering if there are any alternatives to what there is that i can buy? Normally I eat WEETA-BIX and a banana eat morning, for lunch i have a salad, and for dinner I have a little white rice with a gracious amount of vegetables (mainly broccoli, peas, green beans) and half a baked or pan seared chicken breast. Could that definitely be improved?

    Reply
    • Hey Dustin! Here is a list of the top affordable bodybuilding foods:
      Canned tuna
      Eggs (choose high omega-3 varieties)
      Chicken breast
      Lean ground beef, turkey, or chicken
      Whole-grain breads and pastas
      Nut butters
      Cottage cheese
      Legumes (beans, lentils, etc.)
      Bananas
      Oats
      Brown Rice
      Whey protein-based supplements (like Beachbody Hardcore Base Shake)
      Potatoes

      Reply
  11. What brand whey protien?

    Reply
    • I used the bag of whey protein from Costco..Cytosport was the brand… but now I use Optimum Nutrition. For a while it was 100% gold standard… now it’s the natural line.

      Reply
  12. What brand whey protien?

    Reply
    • I used the bag of whey protein from Costco..Cytosport was the brand… but now I use Optimum Nutrition. For a while it was 100% gold standard… now it’s the natural line.

      Reply
  13. Hello, I should be starting P90X as soon as I get a good diet/nutrition plan. I really like the 1st 1900 calorie diet, the only thing I will not have Is the Shakeology. I was seeing if you could help me make a good diet plan that I could eat, because I’m a very picky eater. Alot of other diet plans have tuna and I cannot eat that or cheese. I guess what I’m trying to get to is I would like, and need your help changing my life. Thank you.

    Reply
    • hey Austin… I’ve posted all the information on this site that you need to put together your own plan. I’d be happy to review what you put together. Just take the 1900 plan and make a few modifications to it, plug it all into Myfitnesspal and it will calculate the calories, carbs, fat, protein. You can email me at david@symbioticfitness.com I offer close help with nutrition in my challenge groups but I require people to be on Shakeology to be in the groups. You’ll have better results and it makes up for the time I invest into helping you get results.

      Reply
  14. Hello, I should be starting P90X as soon as I get a good diet/nutrition plan. I really like the 1st 1900 calorie diet, the only thing I will not have Is the Shakeology. I was seeing if you could help me make a good diet plan that I could eat, because I’m a very picky eater. Alot of other diet plans have tuna and I cannot eat that or cheese. I guess what I’m trying to get to is I would like, and need your help changing my life. Thank you.

    Reply
    • hey Austin… I’ve posted all the information on this site that you need to put together your own plan. I’d be happy to review what you put together. Just take the 1900 plan and make a few modifications to it, plug it all into Myfitnesspal and it will calculate the calories, carbs, fat, protein. You can email me at david@symbioticfitness.com I offer close help with nutrition in my challenge groups but I require people to be on Shakeology to be in the groups. You’ll have better results and it makes up for the time I invest into helping you get results.

      Reply
113 Shares
Share109
Tweet
+1
Pin4
Email