Friday, October 1, 2010

Gnarly One-Week Meal Plan


Here is a weekly meal plan from .Ute CrossFit. It is pretty hard core and pretty boring, but I can see how much better it would be to eat this way--eggs and GREENS for breakfast. I'm not sure I could get used to broccoli for breakfast, but I do want to give it a try. Maybe it wouldn't be that bad. I can surely throw some spinach into my eggs. And here's the thing: I feel so energetic when I eat really well. It's kind of crazy how often I eat poorly, considering. But our whole world eats poorly, so that makes it very difficult. Don't you think? Okay, this is just something to peruse. I'll report in if I actually follow the whole meal plan.

THERE ARE HUNDREDS OF GREAT MEAL PLANS, THE BEST ONE YOU CAN 
FOLLOW IS THE ONE YOU STICK WITH AND DON’T GIVE UP ON!!!!! 

1 WEEK MEAL PLAN, BUILT AROUND WORKING OUT: m, t, w, f, sat. (th, sun off) 
Serving sizes are for a muscular female.  If you are female but need to lose weight then 
start with this and monitor your weight, you might need to cut out 1 snack a day or use 
slightly smaller serving sizes.  Most males will need to use larger portion sizes.  When 
searching for the optimal diet it is important to monitor weight once a week, no more, no 
less.  Daily weighing can make you neurotic and doesn’t take into account normal 
fluctuations throughout the day.  Also journal your sleep and workout patterns, as these 
can affect your body’s hormonal levels and energy levels.   

MONDAY 
 Breakfast: 2 eggs w/ lots of greens.  2 cups broccoli, spinach, bell peppers etc.   
 Snack: 2/3 cup Greek yogurt w/ berries. (3/4 cup strawberries, blueberries etc.) 
Lunch: Chicken Salad: 2 cups lettuce or spinach, 1 chicken breast, ½ cup black 
beans and oil and vinegar for dressing. 
Snack: After workout: 1 cup chocolate milk and 1 apple or banana. (or protein 
shake with fruit) 
Dinner:  1 serving meat (about 8 oz. steak, venison, chicken breast, turkey meat, 
salmon) along with lots of greens (2 cups) and 1/3 avocado or 10 almonds or 
cashews for fat. 

TUESDAY 
 Breakfast:  2 eggs w/ greens. 
Snack: 2/3 cup low fat cottage cheese w/ ¾ cup berries. 
Lunch: 1 serving meat (ground turkey patty, chicken breast, turkey) and lots of 
fresh veggies with hummus. 
Snack: After workout: 1 cup chocolate milk and 1 apple or banana. (or protein 
shake with fruit) or 10 oz. sweet potato fries. 
Dinner:  1 serving meat (about 8 oz. steak, venison, chicken breast, turkey meat, 
salmon) along with lots of greens (2 cups) and 1/3 avocado or 10 almonds or 
cashews for fat. 

WEDNESDAY 
 Breakfast:  2 eggs w/ greens. 
 Snack: 2/3 cup Greek yogurt w/ berries. (3/4 cup strawberries, blueberries etc.) 
Lunch: Chicken Salad: 2 cups lettuce or spinach, 1 chicken breast, ½ cup black 
beans and oil and vinegar for dressing. 
Snack: After workout: 1 cup chocolate milk and 1 apple or banana. (or protein 
shake with fruit) 
Dinner:  1 serving meat (about 8 oz. steak, venison, chicken breast, turkey meat, 
salmon) along with sweet potatoes (10 oz.) and some pistachios  (10-15) 

THURSDAY 
 Breakfast:  2 eggs w/ greens. 
 Snack: 2/3 cup Greek yogurt w/ berries. (3/4 cup strawberries, blueberries etc.) 
Lunch: Chicken Salad: 2 cups lettuce or spinach, 1 chicken breast, ½ cup black 
beans and oil and vinegar for dressing. 
Snack: afternoon or later at night.  2/3 cup cottage cheese w/ fruit and a few nuts 
Dinner:  1 serving meat (about 8 oz. steak, venison, chicken breast, turkey meat, 
salmon) along with lots of greens (2 cups) and 1/3 avocado or 10 almonds or 
cashews for fat. 

FRIDAY 
 Breakfast:  2 eggs w/ greens. 
 Snack: 2/3 cup Greek yogurt w/ berries. (3/4 cup strawberries, blueberries etc.) 
Lunch: Chicken Salad: 2 cups lettuce or spinach, 1 chicken breast, ½ cup black 
beans and oil and vinegar for dressing. 
Snack: After workout: 1 cup chocolate milk and 1 apple or banana. (or protein 
shake with fruit)  
Dinner:  1 serving meat (about 8 oz. steak, venison, chicken breast, turkey meat, 
salmon) along with lots of greens (2 cups) and 1/3 avocado or 10 almonds or 
cashews for fat. 

SATURDAY 
 Breakfast:  1.5 cups fresh fruit with 4 pieces bacon or 2/3 cup cottage cheese. 
 Snack: 2/3 cup Greek yogurt w/ berries. (3/4 cup strawberries, blueberries etc.) 
Lunch: Tuna Salad: 2 cups lettuce or spinach, 1 can tuna mix in some 
mayonnaise and mustard, ½ cup black beans and oil and vinegar for dressing. 
Snack: After workout: 1 cup chocolate milk and 1 apple or banana. (or protein 
shake with fruit) 
Dinner:  Cheat meal. Eat whatever you want (try to avoid grains and starches) go 
to town on sweets like ice cream or chocolate   Whatever you need to eat to 
keep your sanity…do it. 

SUNDAY 
 Breakfast:  2 eggs w/ greens. 
 Snack: 2/3 cup Greek yogurt w/ berries. (3/4 cup strawberries, blueberries etc.) 
Lunch: Chicken Salad: 2 cups lettuce or spinach, 1 chicken breast, ½ cup black 
beans and oil and vinegar for dressing. 
Snack: 5 oz. beef jerky, 1 apple and 12 nuts 
Dinner:  1 serving meat (about 8 oz. steak, venison, chicken breast, turkey meat, 
salmon) along with lots of greens (2 cups) or sweet potatoes and 1/3 avocado or 
10 almonds or cashews for fat. 

Supplements: Take fish oil (1000mg) 3-5 times per day.  Best taken w/ meals. 

Notes:  Feel free to sub cottage cheese for Greek yogurt and vice versa.  Use whatever 
you prefer to eat.  

 Easiest to prepare lots of meat portions at once i.e. grill a bunch of chicken breasts then 
store in fridge in Tupperware.  Ground turkey burger patties work well, also store bought 
rotisserie chickens will provide you with enough chicken for 3-5 meals.  Great for 
making chicken salads. 

Any snack can be subbed for another snack you prefer.  Any lunch can be subbed for 
another lunch or dinner.  These are ideas, do whatever is easiest for you personally and 
you will have more success sticking with it.   

Muscle milk is best protein shake I know of, get whey protein if you’re going to drink 
shakes for post workout recovery. 

For more ideas on meals, copy and paste this web address to your browser to view the 
article in the CrossFit Journal:  http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf 
This information is also available in your Ute CrossFit student handbooks in the nutrition 
section.  Note not all of the meals in the article use the best choice of foods.  Those meals 
are in zone proportions, but not necessarily made with all natural whole foods.  For other 
ideas Google search “paleo recipes” and you should be able to find a ton of recipes. 




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