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| Photo from Cedar City Crossfit Blog |
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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