P90X Vegan Diet Guide
Following the P90X meal plan can be difficult for vegans to follow, if not impossible. Here’ s the breakdown of the diet for P90X:
Phase 1: 50% protein, 30% carbs, 20% fats
Phase 2: 40% protein, 40% carbs, 20% fats
Phase 3: 20% protein, 60% carbs, 20% fats
This can seem a bit daunting. 50% protein in phase one?? How can a vegan have a diet of 50% protein? Can a vegan follow the P90X meal plan? Don’t worry. You will not be able to hit 50% on a vegan diet, but you can get pretty close. The biggest thing I would recommend is not to stress about it too much. Like Tony says, do your best, forget the rest! Don’t do like me! I was so obsessed with hitting the ratios that I relied on whey protein powder, cottage cheese, greek yogurt and eggs (yes, this was before I adopted a vegan diet). What did I learn? That much dairy is NOT good for my stomach! I ended up bloated and gassy (sorry!). SO, learn from my mistakes, and don’t stress too much about it. Here are some great sources of protein that can get you in the right direction. And yes, you can, and you WILL see great results by using a vegan meal plan with P90X.
| Table 2: Protein Content of Selected Vegan Foods | |||
|
FOOD |
AMOUNT |
PROTEIN(gm) |
PROTEIN(gm/100 cal) |
| Tempeh | 1 cup |
41 |
9.3 |
| Seitan | 3 ounces |
31 |
22.1 |
| Soybeans, cooked | 1 cup |
29 |
9.6 |
| Lentils, cooked | 1 cup |
18 |
7.8 |
| Black beans, cooked | 1 cup |
15 |
6.7 |
| Kidney beans, cooked | 1 cup |
13 |
6.4 |
| Veggie burger | 1 patty |
13 |
13.0 |
| Chickpeas, cooked | 1 cup |
12 |
4.2 |
| Veggie baked beans | 1 cup |
12 |
5.0 |
| Pinto beans, cooked | 1 cup |
12 |
5.7 |
| Black-eyed peas, cooked | 1 cup |
11 |
6.2 |
| Tofu, firm | 4 ounces |
11 |
11.7 |
| Lima beans, cooked | 1 cup |
10 |
5.7 |
| Quinoa, cooked | 1 cup |
9 |
3.5 |
| Tofu, regular | 4 ounces |
9 |
10.6 |
| Bagel | 1 med.(3 oz) |
9 |
3.9 |
| Peas, cooked | 1 cup |
9 |
6.4 |
| Textured Vegetable Protein (TVP), cooked | 1/2 cup |
8 |
8.4 |
| Peanut butter | 2 Tbsp |
8 |
4.3 |
| Veggie dog | 1 link |
8 |
13.3 |
| Spaghetti, cooked | 1 cup |
8 |
3.7 |
| Almonds | 1/4 cup |
8 |
3.7 |
| Soy milk, commercial, plain | 1 cup |
7 |
7.0 |
| Soy yogurt, plain | 6 ounces |
6 |
4.0 |
| Bulgur, cooked | 1 cup |
6 |
3.7 |
| Sunflower seeds | 1/4 cup |
6 |
3.3 |
| Whole wheat bread | 2 slices |
5 |
3.9 |
| Cashews | 1/4 cup |
5 |
2.7 |
| Almond butter | 2 Tbsp |
5 |
2.4 |
| Brown rice, cooked | 1 cup |
5 |
2.1 |
| Spinach, cooked | 1 cup |
5 |
13.0 |
| Broccoli, cooked | 1 cup |
4 |
6.8 |
| Potato | 1 med.(6 oz) |
4 |
2.7 |
| Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers’ information.The recommendation for protein for adult males vegans is around 56-70 grams per day; for adult female vegans it is around 46-58 grams per day (see text). | |||
