The P90X3 Nutrition Plan breaks these three macro-nutrients down into three simple, hierarchical lists. Each list includes all the relevant foods in that category in order of how much you should eat.
The Carb List, for example, starts with green, leafy veggies like kale and spinach, then to other veggies, fruits, starchy veggies, whole grains, and finally processed whole-grain products such as bread and pasta. The Fat List starts with healthy, monounsaturated fats shown to promote heart health and longevity, and works its way down to cheese, which is a questionable food in many nutritional circles, but life’s to short not to eat cheese sometimes, right? And The Protein List starts with lean sources or sources rich in essential fatty acids, working down to foods with more controversial fats in them.
Macronutrient Mix and Match
More astute readers may have noticed that the Protein food list is based on the facts in the foods. Confused? Don’t worry, that’s not a bad thing. As stated implicitly throughout the guide, very little is black and white when it comes to nutrition. While the three lists are named, “Carbohydrates,” “Fat,” and “Protein,” that doesn’t mean that the foods within are made 100% of those macronutirents. Most things you eat are a mishmash of all three, so P90x3 grouped them by their primary macronutrient. For example, avocados are, technically, a fruit, but they’re also primarily made out of fat, so we put them in the Fat List.
This is another reason why your don’t have to get too stressed out about hitting numbers. Quality is king with the P90X3 plan. Just fill your portions with these foods, steering towards the top of the top of the lists, and let the magic happen.
Don’t Forget the Variety!
Of course, that doesn’t mean you should eat nothing but kale, avocados, and anchovies. Firstly, your romantic life would vanish, unless you want to marry a cat. Secondly, as Tony likes to say, “Variety is the spice of life.” Most of what you eat should be from the top of the lists, but everything on all the lists is good for you so mix it up a little. Variety assures that you’ll get a wife variety of nutrients. It also assures that eating is fun, interesting, and delicious- and that’ll keep you motivated to stay on course.