P90X: Guide for Vegetarians

I’m now on week 3 of the P90X Lean program. I’ve made some noticeable gains. For example, I was able to easily ride 38 miles on my bike (almost non-stop) this weekend. I’ve also lost 5 pounds. I went from 136.5 down to 131.5 and my abs and arms are noticeably tighter (aka less flab). I wish I had some calipers to make an actual body fat measurement. I’ve done the workouts everyday, and have followed a healthy nutrition plan.

Considering the nutrition guide which accompanies the P90X program is somewhat meat-centric, I’ve modified it for a vegetarian lifestyle. It’s very close to the diet I led before beginning the program, but with fewer carbs. If you’re thinking about doing the program, but are concerned you won’t get enough protein (if you’re a vegan or vegetarian), here are some meal ideas:

Breakfast:
Fruit & yogurt
Protein or trail mix bar (I love Clif bars)
Protein shake (post workout)
Oatmeal and fruit
Vegetable omelette (ovo-vegetarian)
Veggie sausage links & eggs (big protein content)

Lunch:
Low-carb wrap sandwich w/ a combo of:
--Faux lunch meat (I like Yves brand)
--Lettuce / spinach
--Veggie slices (cheese substitute)
--Hummus
--Sliced veggies
--Pico de gallo
--Black bean salsa
--Pickles
--Mustard
--Vegan mayo
Yogurt
Soup (Try some black bean or organic tomato)
Hummus with pitas and sliced veggies
Salad (try topping with a sliced Boca chickn patty)
Slaw with vinaigrette
3 Bean salad
Lite egg salad wrap

Dinner:
Vegan biriyani
Chana masala
Risotto / couscous / quinoa
Tofu steak
Steamed vegetables
Rice pilaf
Grilled mushroom caps
Tofu scramble
Grilled vegetables
Marinated tempeh
Soup / Salad
Borscht / Stew
Boca burger / hot dog

Snacks:
Trail mix
Fruit
Rice cakes
Raisins / prunes / cranberries
Cottage cheese
Ricotta cheese (top with a dash of cocoa and raw sugar)
Kefir
Juice (organic) / Smoothie
Celery and PB
Hummus and sliced peppers
Broccoli / carrots w/ lite ranch
Picked beets (for weirdos like me)

The diet definitely must incorporate protein and nutrients. It must also meet the higher calorie intake. Don’t skimp on calories, but make sure you are getting them from wholesome sources. I suggest eating a good quantity of legumes and vegetables to accomplish this. You’ve got to cut back on your carb intake during the first stint, but don’t cut it off completely. Just try to focus more on protein-rich carb food instead of starchy carbs like bread or white rice. I have eaten some rice, couscous and risotto, along with some multi-grain wraps and breads. A vegetarian will still experience somewhat of a higher carb intake due to meat substitutes containing carbs. It’s okay, though. I balance that out with walking to work / running on the side. Desserts and sweets are not part of the program, however, if I’m getting a jones for something sweet, I eat some melon, a bowl of ricotta, lowfat frozen yogurt, a fruit smoothie, or some pudding. You can make (super) easy pudding from silken tofu, too:

Base:
1 pkg soft / silken tofu
1 tbsp canola oil
1-2 tbsp raw sugar (or agave liquid)
½ tsp vanilla extract

Additions:
3 tbsp cocoa powder
Mint
Sliced / frozen fruit – strawberries, blueberries, banana, etc.
3 tbsp carob powder
Almond extract
Ground flaxseed

The pudding works well as a healthy fix for your sweet tooth. I’d also recommend a small square of dark chocolate with a handful of almonds or pistachios. I don’t recommend eating typical sweets like baked goods or cookies. They’re high in refined carbs and you tend to set your body into a nasty sugar crash. I did have a bit of angel food cake topped with banana pudding this weekend, though. It was good, but I didn’t overdo it. Learning moderation and learning to say NO to foods that have little or no nutritional benefit is a good thing. If you’re going to have a drink, make it red wine or dark beer. They’ve shown health benefits from both. Sugary mixed drinks are a poor idea. One Guinness contains 125 calories. That’s fairly low in terms of calories per beer. Just don't go out and drink 10 of them, lol. MODERATION!

The more you accustom your body to eating healthy foods, the more you will wish to eat them and eat less “junk.” Food is fuel, and your body likes Super 93 fuel over 87. You get better performance when you meet your caloric demands by eating wholesome, good food, and more frequent, smaller meals. Don’t sit down and shovel a lot of food into your face at one sitting (well, unless you’re he-man and require a 3000 calorie diet) because your body will CRASH. The reason you get sleepy after Thanksgiving dinner isn’t because of tryptophan, it’s because you just stuffed your face ‘til you couldn’t stuff it anymore. Don’t make this a regular habit, or you’ll show no progress. You have to learn to only eat what your body needs – don’t skip meals, but don’t overdo it when you do eat. Learn your body’s cues for hunger and fulfillment. Also, make sure you hydrate with water. Not crappy sports drinks, juice, or sugary crap. H2O.

Really, it isn’t rocket science, it’s just common sense nutrition. The difficult thing is making sure you eat ENOUGH calories and drink enough water. I wasn’t doing this before I began this program. This is probably the reason for me hitting a “plateau” in my fitness regiment. That, and I wasn’t pushing myself hard enough. I’d also definitely recommend a protein shake or recovery drink directly following your workout. I buy my mix from Vitacost in bulk. I don’t use the recommended 2 scoops, just one. It’s pretty flexible stuff. I mix mine with rice milk. It’s tasty.

Keys are: limit sugar, refined carb, and saturated fat intake. Hydrate, monitor caloric intake, and listen to your internal cues. Keep healthy snacks ready and available. Make sure to loosely plan your meals for the week. Just use common sense, keep the structure of the plan in mind, and alter it to your specific needs. And good luck!