Crossfit Paleo Meal Plan

7/25/2019 Crossfit Paleo Meal Plan

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CROSS FIT PALEO

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MEAL FOOD AMOUNT PORTION PREP INSTRUCTIONS

WEEK 1 DAY 1

Monday Breakfast Wild King Salmon 3 ounces Poach in water- fish is done when internal temp is 160F.Rest Day Tomato 1 1/2 cups Wash, chop.

Flax seed, freshly ground 2 tablespoons Grind in coffee grinder right before use.

Extra virgin olive oil 1 1/2 teaspoons

Kale 2 cups Steam briefly in water.Place kale on plate with fish on top; scatter tomato on top and then finish withflax meal and olive oil.

Snack Red grapes 3/4 cup Wash, chop.

Lean grilled chicken breast 3 ounces Shred with fork.

Raw walnuts 1/4 cup Chop.

Mix well in small bowl and (optional)- add your favorite dried spices!

Lunch Lean grilled chicken breast 3 ounces Dice or cut into strips

Extra virgin olive oil 1 tablespoon

Flax seed, freshly ground 2 tablespoons Grind right before use.Spinach, raw 2 cups Steam quickly or wash and eat raw

Red grapes 1 cup Wash, chop.

Place spinach on plate, top with chicken, grapes, olive oil and ground flax seed.

Snack Lean grilled turkey breast 3 ounces Chop.

Raw carrots 2 large Peel, then grate.

Avocado 1/2 small fruit Wash, then slice.

Place all in bowl and combine; (optional) drizzle with fresh lemon or lime juice.

Dinner Kale 2 cups Steam briefly, or enjoy raw.

Olive oil 1 tablespoon

Apple 1 small Wash, chop.

Red Snapper 3 ounces

Raw walnuts 1/4 cup Chop.Heat oil in cast iron skillet. Sear fish on each side until temp reaches 160F. Placeon top of kale, with apple and walnuts sprinkled on top.



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WEEK 1 DAY 2

TUESDAY AM Workout before breakfast- before w/o, have JUST protein like egg or lean turkey 30-45 minutes before - optionalBreakfast Lean grilled turkey breast 2 ounces

AM 30-45'post w/o Extra virgin olive oil 1 tablespoon

workout Blueberries 1 cup

W/W-mm Omega-3 eggs 2 eggs

CookieHeat oil in omelette pan over medium. Scramble eggs with fork. Pour into pan,cook til done, add turkey. Serve with berries.

Snack Mango 1/2 cup Wash and slice.

Macadamia nuts, raw 12 nuts Chop.

Lean grilled pork tenderloin 3 ounces Shred pork with a fork.

Combine all in small bowl and eat together.

Lunch Kale 2 cups Steam briefly, or enjoy raw.


Apple 1 small Wash, chop.Red Snapper 3 ounces

Raw walnuts 1/4 cup Chop.Heat oil in cast iron skillet. Sear fish on each side until temp reaches 160F. Placeon top of kale, with apple and walnuts sprinkled on top.

Snack Lean grilled pork tenderloin 3 ounces Dice.

Walnuts, raw 1/4 cup Chop.

Pear 1 small Wash, slice.

Combine all in bowl and enjoy together.

Dinner Wild King Salmon 3 ounces Grill or poach

Swiss Chard 2 cups Wash, shred and steam briefly.

Extra virgin olive oil 1 1/2 tablespoons

Cherries 3/4 cup Wash and pit.Place chard on plate with fish on top. Drizzle with olive oil and scatter cherries ontop.



CROSS FIT PALEO

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WEEK 1 Day 3

WED Breakfast Cantaloupe 1 cup Cube melon.

AM 30-45'postw/o Grilled chicken breast 3 ounces Dice.

workout Avocado 1/2 small fruit Slice.

WM Spinach 2 cups Wash, steam.

Flaxseed oil 1 tablespoonPlace spinach on plate. Add chopped chicken and melon, then avocado. Drizzlewith oil.

Snack Lean grilled turkey breast 3 ounces Chop.

Raw carrots 2 large Peel, then grate.

Avocado 1/2 small fruit Wash, then slice.

Place all in bowl and combine; (optional) drizzle with fresh lemon or lime juice.

Lunch Wild King Salmon 3 ounces Grill or poach

Swiss Chard 2 cups Wash, shred and steam briefly.Extra virgin olive oil 1 1/2 tablespoons

Cherries 3/4 cup Wash and pit.Place chard on plate with fish on top. Drizzle with olive oil and scatter cherries ontop.

Snack Raw almond butter 2 tablespoons

Sliced lean turkey breast 3 ounces

Apple 1 medium Wash, core, slice in half.Spread almond butter on apple, top each half with sliced turkey. Add cinnamon ornutmeg for a spicy twist!

Dinner Lean chicken breast meat,raw 4 ounces Cut into large cubes

Bell peppers 1/2 cup Wash, cut into 1" square pieces

Red onion 1/4 cup Cut into 1" square pieces


Bibb Lettuce 2 leaves Wash

Pear 1 small SliceThread chicken, peppers and onion onto (pre-soaked for an hour) woodenskewers. Brush with olive oil. Grill or roast in oven until temp reads 160F. Servewith lettuce leaves as a 'wrap' with sliced pear on the side.

AM Workout before breakfast- before w/o, have JUST protein like egg or lean turkey 30-45 minutes before - optional



CROSS FIT PALEO

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WEEK 1 Day 4

TH AM Breakfast Egg whites 2 large

workout 30-45'min Extra virgin olive oil 1 1/2 tablespoons

G-mm post w/o Grilled Salmon 2 ounces Chop.

Spinach 1 cup Wash, shred.

Tomato 1 small Wash, chop.

Grapefruit 1/2 medium Wash, halve.Heat oil in skillet over medium. Add egg whites and cook til firm. Scramble insalmon and spinach. Serve with tomato on top and grapefruit on the side.

Snack Lean grilled pork tenderloin 3 ounces Dice.


Pear 1 small Wash, slice.

Combine all in bowl and enjoy together.

Lunch Lean chicken breast meat,raw 4 ounces Cut into large cubesBell peppers 1/2 cup Wash, cut into 1" square pieces

Red onion 1/4 cup Cut into 1" square pieces


Bibb Lettuce 2 leaves Wash

Pear 1 small SliceThread chicken, peppers and onion onto (pre-soaked for an hour) woodenskewers. Brush with olive oil. Grill or roast in oven until temp reads 160F. Servewith lettuce leaves as a 'wrap' with sliced pear on the side.

Snack Kale 1 cup Wash and steam or serve raw.

Flaxseed Oil 1 tablespoon

Red bell pepper 1 large Wash and chop.

Grilled Salmon 3 ouncesCombine kale, pepper and salmon in bowl; drizzle with flax oil. Add a dash of

cayenne pepper for some heat!

Dinner Bison, raw 4 ouncesMarinate ahead of time for a few hours in your favorite herbs, then grill or broil tiltemp = 160F. Let rest 5' then slice.


Mustard greens 1 cup Wash and steam.

Mesclun greens 1 cup

Cherries, raw 3/4 cup Wash and chop.Place lettuce leaves and mustard greens on plate. Top with bison, oil and scattercherries on top.




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WEEK 1 Day 5

FR AMworkout Breakfast Extra virgin olive oil 1 tablespoon

WGM 30-45'min Spinach 2 cups Wash, shred.

post w/o Natural Lean Chicken Sausage 1 link

(Buy a brand that is JUST lean chicken and spices. No dairy, grains, legumes orsugar, nor nitrates or nitrites. Alternatively, use grilled chicken breast) Heat inoven.

Omega-3 egg 1 egg

Bell Pepper, Red 3/4 cup Wash, chop.

Apple 1 medium Wash, slice.Heat oil in skillet over medium. Add peppers and sauté for a few minutes. Addegg, scrambling. Add spinach, cover, turn off heat. Serve with sausage andsliced apple.

Snack Kale 1 cup Wash and steam or serve raw.


Red bell pepper 1 large Wash and chop.

Grilled Salmon 3 ouncesCombine kale, pepper and salmon in bowl; drizzle with flax oil. Add a dash ofcayenne pepper for some heat!

Lunch Bison, raw 4 ouncesMarinate ahead of time for a few hours in your favorite herbs, then grill or broil tiltemp = 160F. Let rest 5' then slice.


Mustard greens 1 cup Wash and steam.



Snack Broccoli 1 cup Wash, steam.


Peach 1 medium Wash, slice,Lean roast turkey breast 3 ounces

Combine all together and add a dash of freshly ground pepper if you like!

Dinner Broccoli 2 cups Wash, steam

Ground turkey breast, raw 4 ouncesShape into patty, season with your favorite spices (try salt-free Cajun blend).Broil, flipping halfway, until internal temp = 160F.

Flaxseed oil 1 tablespoon

Mesclun greens 2 cups

Orange 1 medium Wash, segment.Place greens on plate. Add steamed broccoli florets, turkey burger. Drizzle withflax oil and add orange segments.




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WEEK 1 Day 6

SAT AM Breakfast Omega -3 Egg 1 large

workout 30-45''min Cantaloupe 1 cup Wash, cube.

parkour post w/o Asparagus, raw 1/2 bunch Wash, steam.

Extra-virgin olive oil 1 tablespoon

Crab meat, steamed 2 ouncesHeat oil in skillet over medium. Add egg, scramble with fork. Mix in crab. Servewith asparagus and melon on the side.

Snack Broccoli 1 cup Wash, steam.


Peach 1 medium Wash, slice,

Lean roast turkey breast 3 ounces

Combine all together and add a dash of freshly ground pepper if you like!

Lunch Bison, raw 4 ouncesMarinate ahead of time for a few hours in your favorite herbs, then grill or broil tiltemp = 160F. Let rest 5' then slice.

Extra virgin olive oil 1 1/2 tablespoonsMustard greens 1 cup Wash and steam.



Snack Brazil nuts, raw 1/4 cup Chop.

Grapes, red 3/4 cup Wash, slice in half.

Grilled chicken breast 3 ounces Shred with fork.

Combine all together. Try a dash of turmeric!

Dinner Extra virgin olive oil 1 1/2 tablespoons

Carrots 2 medium Peel, cut into matchsticks

Zucchini 2 medium Wash, cut into matchsticks

Cod fillet, raw 5 ouncesCombine carrot and zucchini and place in center of square of parchment. Placecod fillet on top. Drizzle oil on top. Gather ends of parchment to make a closedpackage. Bake @ 425F for 10-15 minutes til internal temp=160F.




CROSS FIT PALEO

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WEEK 1 Day 7

Have a smoothie before the run- 8 oz water or chilled tea, 1 T raw almond butter, banana and 1 raw egg or egg powder, whizzed in the blender (optional).SUN AM Breakfast Omega 3 egg 1 egg Hard boil egg

workout Asparagus 1 cup Wash, steam.

5k Strawberries 1 cup Wash, halve.

Avocado 1/2 small fruit Slice.

Flax oil 1 tablespoon

Chop egg, combine with oil. Serve with asparagus, avocado and strawberries.

Snack Raw almond butter 2 tablespoons

Sliced lean turkey breast 3 ounces

Apple 1 medium Wash, core, slice in half.Spread almond butter on apple, top each half with sliced turkey. Add cinnamon ornutmeg for a spicy twist!

Lunch Extra virgin olive oil 1 1/2 tablespoons

Carrots 2 medium Peel, cut into matchsticksZucchini 2 medium Wash, cut into matchsticks

Cod fillet, raw 5 ouncesCombine carrot and zucchini and place in center of square of parchment. Placecod fillet on top. Drizzle oil on top. Gather ends of parchment to make a closedpackage. Bake @ 425F for 10-15 minutes til internal temp=160F.

Snack Mango 1/2 cup Wash and slice.

Macadamia nuts, raw 12 nuts Chop.

Lean grilled pork tenderloin 3 ounces Shred pork with a fork.

Combine all in small bowl and eat together.

Dinner Extra virgin olive oil 1 tablespoon

Tomato, yellow 1 medium Wash, chop.

Broccolini, raw 1 cup Wash, steam.

Pear 1 medium Wash, slice.

Meslcun Greens 1 cup Wash, spin dry.

Grass Fed Filet Mignon, raw 5 ounceSear filet in hot skillet for 4' on each side, depending on your preferred level ofdoneness. Serve on top of greens, with broccolini, tomato and pear on side, oildrizzled on top.



CROSS FIT PALEO

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WEEK 2 Day 1

MON Breakfast Kale, raw 1 cup Wash, shred. Steam or serve raw.

Rest Day Cherry Tomato 1 cup Wash, slice in half.

Tangerine 1 small Peel, divide into segments

Flaxseeds 2 tablespoons Grind in coffee grinder right before eating.

Red Snapper 4 ounces Broil @ 425 for 10 min until internal temp = 160F.

Avocado 1/2 small fruit SliceServe fish on bed of kale with tomato & avocado arranged on side; drizzle flaxmeal on top.

Snack Kiwi 2 small fruits Wash, slice.

Grilled Salmon 3 ounces Mash with fork.

Raw walnuts 1/4 cup Shop.

Combine all in small bowl- try adding a dash of white pepper!

Lunch Extra virgin olive oil 1 tablespoon

Tomato, yellow 1 medium Wash, chop.Broccolini, raw 1 cup Wash, steam.


Meslcun Greens 1 cup Wash, spin dry.

Grass Fed Filet Mignon, raw 5 ounceSear filet in hot skillet for 4' on each side, depending on your preferred level ofdoneness. Serve on top of greens, with broccolini, tomato and pear on side, oildrizzled on top.

Snack Raw brazil nuts 1/4 cup Chop.

Green bell pepper 1 large Wash, cut into strips.

Lean sliced beef 3 ounces Slice thinly.

Place pepper strips and chopped nuts into sliced beef; roll up and eat as a 'wrap'.

Dinner Asparagus, raw 1/2 bunch Wash, steam.


Cherry tomatoes 1 cup

Skate 4 ounces Brush with olive oil; broil for 10', flipping halfway through- check temp =160F.

Avocado 1/4 fruit Slice.

Serve all together; try adding some fresh dill!



CROSS FIT PALEO

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WEEK 2 Day 2

TUE AM Breakfast Chicken Breast, grilled 2 ounces Shred with fork.

workout 30-45' Extra virgin olive oil 1 tablespoon

GM LUCE post w/o Blueberries 3/4 cup

Omega 3 Egg 2 eggs Scramble with fork.Heat oil in small skillet over medium. Pour in eggs. Cook til done. Scramble inshredded chicken. Serve with blueberries on the side.

Snack Strawberries 1 cup Wash, halve.

Almonds, Raw 1/4 cup Chop.

Blackberries 1/2 cup Wash.

Grilled lean turkey breast 2 ounces Shred with fork.

Combine berries with nuts; eat with turkey along side.

Lunch Asparagus, raw 1/2 bunch Wash, steam.

Extra virgin olive oil 1 tablespoonCherry tomatoes 1 cup




Snack Tuna, grilled 2 ounces Grill, or eat raw if sashimi grade.

Carrots 1 large Peel, grate.


Strawberries 1 cup Wash, halve.

Bibb Lettuce 2 leaves Wash.Layer tuna, carrot, avocado and strawberries evenly on each of the two leaves.Eat as a 'wrap'.

Dinner Skirt Steak 4 ounces Season with freshly ground pepper; broil or grill til done to your liking.

Collard Greens 1 bunch Remove stem, chop and steam.

Blueberries 1/2 cup

Serve steak on bed of greens with blueberries scattered on top.




CROSS FIT PALEO

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WEEK 2 Day 3

WED AM Breakfast Egg Whites 6 large Scramble with fork.

workout 30-45' Avocado 1/2 fruit Slice.

W/G post w/o Blueberries 1 cup Wash.

Wendler Spinach 1 cup Wash, shred.

Deadlift Extra virgin olive oil 1 tablespoonHeat oil in medium skillet over medium. Pour in egg whites, let cook til firm. Addspinach to middle and fold in half to create omelet. Top with avocado and servewith berries.

Snack Raw walnuts 1/4 cup Chop.

Red Bell Pepper 1 large Wash, chop.

Sliced lean beef, grilled 3 ounces Chop.

Combine all in small bowl and add a squeeze of lime!

Lunch Asparagus, raw 1/2 bunch Wash, steam.Extra virgin olive oil 1 tablespoon

Cherry tomatoes 1 cup




Snack Hazelnuts, raw 1/3 cup Chop.

Grilled turkey breast 3 ounces Slice.

Pear 1 large Wash, slice.Arrange pear in fan shape on plate. Scatter hazelnuts on top and sliced turkey onthe side.


Grapefruit 1/2 fruit

Zucchini 4 small Wash, cut into circles.

Halibut steak 4 ounceBrush fish with olive oil. Place on top of zucchini in baking dish. Try addingfresh thyme! Cook at 425 for 15 minutes and temp = 160F. Serve with grapefruitsections on side.




CROSS FIT PALEO

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WEEK 2 Day 4

TH AM Breakfast Peach 1 medium Wash, slice.

workout 30-45' Flaxseed oil 1 tablespoon

G post w/o Salmon, poached 3 ounces

Tomato, red 1 large Wash, slice.

Arrange salmon, peach and tomato on plate; drizzle with flaxseed oil.

Snack Hazelnuts, raw 1/3 cup Chop.

Grilled turkey breast 3 ounces Slice.

Pear 1 large Wash, slice.Arrange pear in fan shape on plate. Scatter hazelnuts on top and sliced turkey onthe side.


Grapefruit 1/2 fruit

Zucchini 4 small Wash, cut into circles.Halibut steak 4 ounce

Brush fish with olive oil. Place on top of zucchini in baking dish. Try addingfresh thyme! Cook at 425 for 15 minutes and temp = 160F. Serve with grapefruitsections on side.

Snack Salmon, poached 3 ounces

Yellow bell pepper 1 large Wash, slice into strips

Raw walnuts 1/4 cup Chop

Arrange salmon and bell pepper strips on plate; scatter walnuts on top.



Blackberries 1 cup

Jumbo Shrimp 4 ounces

Cauliflower 1 cupHeat oil in skillet over medium. Throw in some fresh garlic! Sauté, then addshrimp and cook roughly 3 minutes. Serve with steamed cauliflower and berrieson the side, over a bed of lettuce.




CROSS FIT PALEO

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WEEK 2 Day 5

FR AM Breakfast Egg whites 5 large Scramble with fork.

workout 30- 45' Spinach 2 cups Wash, shred.

Chest to post w/o Avocado 1/2 fruit Slice.

Bar Strawberries 1 cup Wash, halve.

Helen Extra virgin olive oil 1 tablespoonHeat oil in medium skillet over medium. Pour in egg whites, scramble and cook.Fold in spinach. Serve on plate, topped with berries

Snack Lean beef, grilled 2 ounces Dice.

Celery 4 large stalks Wash, dice.

Carrot 2 large Peel, dice.

Extra virgin olive oil 1 1/2 tablespoonsCombine all in bowl and stir in olive oil. Add some freshly ground pepper orlemon juice!



Blackberries 1 cup


Cauliflower 1 cupHeat oil in skillet over medium. Throw in some fresh garlic! Sauté, then addshrimp and cook roughly 3 minutes. Serve with steamed cauliflower and berrieson the side, over a bed of lettuce.

Snack Wild salmon, raw- sashimi grade 3 ounces Slice into 4 pieces.

Kiwi 2 fruits Wash, slice.

Avocado 1/2 fruit Slice into 4 wedges.Arrange salmon on plate, top with one piece of avocado; enjoy the kiwi on theside.

Dinner Swiss Chard 1 small bunch Wash, steam.

Blueberries 1 cup Wash.


Alaskan King Crab leg meat 3 ounces Steam leg in water til cooked through; remove shell and shred meat.

Serve crab on bed of greens with berries and oil drizzled on top.




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WEEK 2 Day 6

SAT Breakfast Flaxseed oil 1 1/4 tablespoons

Rest Day Navel orange 1 medium Peel, divide into segments.

Cod Fillet 4 ounces Poach or broil. Add fresh pepper!

Spinach 1 cup Wash, steam or enjoy raw.Place spinach on large plate. Top with cod; arrange orange segments on the sideand drizzle rest of oil on top.






Lunch Swiss Chard 1 small bunch Wash, steam.Blueberries 1 cup Wash.


Alaskan King Crab leg meat 3 ounces Steam leg in water til cooked through; remove shell and shred meat.

Serve crab on bed of greens with berries and oil drizzled on top.

Snack Lean beef, grilled 2 ounces Dice.

Celery 4 large stalks Wash, dice.

Carrot 2 large Peel, dice.

Extra virgin olive oil 1 1/2 tablespoonsCombine all in bowl and stir in olive oil. Add some freshly ground pepper orlemon juice!


Roasted chicken breast 4 ounces Brush with some of the oil; broil til internal temp = 160F, flip halfway through.

Yellow squash 2 large Wash, chop.Mesclun greens 2 cups Wash.

Place greens on plate, top with squash followed by chicken; drizzle remaining oilon top.



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WEEK 2 Day 7

Have a smoothie before the run- 8 oz chilled herbal tea, banana, 1 T raw coconut oil, 1 cup frozen pineapple chunks, whizzed in blender.

SUN Breakfast Strawberries 1 cup Wash, chop.

Muddy Flaxseeds 2 tablespoons Grind in coffee grinder right before using.

Buddy Egg white protein powder 1 scoop

Race Unrefined coconut oil 1 1/2 tablespoons

Water 8 ounces

Throw all in blender with some ice; whiz into a smoothie! Top with nutmeg.

Snack Salmon, poached 3 ounces

Yellow bell pepper 1 large Wash, slice into strips

Raw walnuts 1/4 cup Chop

Arrange salmon and bell pepper strips on plate; scatter walnuts on top.


Roasted chicken breast 4 ounces Brush with some of the oil; broil til internal temp = 160F, flip halfway through.

Yellow squash 2 large Wash, chop.

Mesclun greens 2 cups Wash.Place greens on plate, top with squash followed by chicken; drizzle remaining oilon top.

Snack Strawberries 1 cup Wash, halve.

Almonds, Raw 1/4 cup Chop.

Blackberries 1/2 cup Wash.

Grilled lean turkey breast 2 ounces Shred with fork.

Combine berries with nuts; eat with turkey along side.

Dinner Flaxseed oil 1 1/2 tablespoons

Carrots 1 large Peel, cut into matchsticks.

Mesclun greens 2 cups Wash.

Leeks 1 large Wash, slice in half lengthwise and discard root and tough green stem.Chilean Sea Bass Fillet 4 ounces

Zucchini 1 large Wash, cut into matchsticks. Mix with carrots and steam.Place leeks, cut side down, in baking dish with fish in the middle. Drizzle with asplash of lemon juice or a dash of red wine! Cover and cook 15 minutes @ 425F.Place greens on plate, top with veggies and place fish on top.



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MEAL FOOD AMOUNT PORTION PREP INSTRUCTIONSWEEK 3 Da 1

MON Breakfast Raw Almond Butter 1 1/2 tablespoonsWGM(12) 30-45' Whole Flax Seeds 2 tablespoons Grind in coffee grinder right before use.AMRAP12 post w/o Banana 1 large

Egg White Protein Powder 1 scoop

Water, or brewed, chilled decaf green tea 8 ouncesCombine all in blender with ice; whiz to make a smoothie! Sprinkle cinnamon ontop.

Snack Pear 1 large Wash, slice.

Hazelnuts, raw 1/3 cup Chop.

Grilled turkey breast 3 ounces Chop.

Combine turkey and nuts in small bowl. Sprinkle nuts on top.

Lunch Flaxseed oil 1 1/2 tablespoons

Carrots 1 large Peel, cut into matchsticks.

Mesclun greens 2 cups Wash.Leeks 1 large Wash, slice in half lengthwise and discard root and tough green stem.

Chilean Sea Bass Fillet 4 ounces

Zucchini 1 large Wash, cut into matchsticks. Mix with carrots and steam.Place leeks, cut side down, in baking dish with fish in the middle. Drizzle with asplash of lemon juice or a dash of red wine! Cover and cook 15 minutes @ 425F.Place greens on plate, top with veggies and place fish on top.

Snack Navel Orange 1 medium Peel, divide into segments.

Raw Walnuts 1/4 cup Chop.

Broccoli, Raw 2 cups Wash, cut into florets, steam.

Lean turkey breast 3 ounces Chop.

Combine orange, broccoli and turkey in small bowl, sprinkle nuts on top.

Dinner Swiss chard 2 cups Wash, shred, steam.



Raisins 2 tablespoons

Red bell pepper 1 large Wash, slice.Heat oil in cast iron skillet over medium. Add fresh garlic if you like! Add shrimpand sauté roughly 3-4 minutes, til pink. Place greens on plate. Arrange shrimpand peppers, scatter raisins on top.




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WEEK 3 Day 2

TUE AM Breakfast Peach, raw 1 fruit Wash, slice.

workout 30-45' Egg, Hard boiled 1 egg Boil 12', then plunge into ice water. Peel, chop.

WG post w/o Broccoli, raw 1 cup Wash, steam.

10,9,8… Brazil nuts 1 ounce Chop.

3,2,1Place broccoli on plate, add chopped egg to middle. Arrange peach slices aroundperimeter and scatter nuts on top.






Lunch Swiss chard 2 cups Wash, shred, steam.




Red bell pepper 1 large Wash, slice.Heat oil in cast iron skillet over medium. Add fresh garlic if you like! Add shrimpand sauté roughly 3-4 minutes, til pink. Place greens on plate. Arrange shrimpand peppers, scatter raisins on top.

Snack Brussels Sprouts 1 1/2 cups Wash, score bottom, them steam 8 minutes.


Grilled Turkey Breast 3 ounces Chop.

Dried cranberries, unsweetened 2 tablespoons

Place sprouts in bowl. Add chopped turkey and cranberries. Top with oil.

Dinner Roast Turkey Breast 3 ounces Slice.


Plums, raw 2 small Wash, slice,

Broccoli 1 1/2 cups Wash, steam.Arrange broccoli on plate. Add sliced turkey, plums on the side; drizzle oil on top.Add a twist of lime if you like.




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WEEK 3 Day 3

WED AM Breakfast Grilled turkey breast 2 ounces Chop.


W/WM post w/o Blueberries 1 cup Wash.

Wendler Omega 3 Eggs 2 eggs Scramble with fork.

Deadlift Spinach 1 cup

1-1-1+Heat oil in skillet over medium. Add eggs, scramble in spinach and cook til done.Serve with berries.

Snack Broccoli 1 cup Wash, steam, or eat raw.

Raw walnuts 1/4 cup Chop.


Navel orange 1 fruit Peel, divide into segments.Combine broccoli & turkey in small bowl. Add orange segments and scatter nutson top.

Lunch Roast Turkey Breast 3 ounces Slice.


Plums, raw 2 small Wash, slice,

Broccoli 1 1/2 cups Wash, steam.Arrange broccoli on plate. Add sliced turkey, plums on the side; drizzle oil on top.Add a twist of lime if you like.






Dinner Baby bok choy 4 small Wash, slice in half lengthwise. Steam quickly.


Mandarin Oranges 2 small Peel, divide into segments.

Wild tuna, yellowtail, raw 4 ounces Eat raw, or pour oil into pan and sear to your liking.Place bok choy on plate. Slice tuna and arrange on top with orange. Add oil if notused for cooking. Add a sprinkle of black or white sesame seeds if you like.




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WEEK 3 Day 4

TH AM Breakfast Kale, raw 2 cups Wash, shred. Steam or eat raw.

workout 30-45' Tomato, red cherry 1 cup Wash, chop.

WG(16) post w/o Wild Salmon 3 ounces Poach in water; done when temp = 160F.

Flaxseeds, whole 2 tablespoons Grind in coffee grinder right before using.Place kale on plate. Top with sliced salmon, scatter tomatoes on top and finishwith flax meal.






Lunch Baby bok choy 4 small Wash, slice in half lengthwise. Steam quickly.


Mandarin Oranges 2 small Peel, divide into segments.

Wild tuna, yellowtail, raw 4 ounces Eat raw, or pour oil into pan and sear to your liking.Place bok choy on plate. Slice tuna and arrange on top with orange. Add oil if notused for cooking. Add a sprinkle of black or white sesame seeds if you like.

Snack Avocado 1/2 fruit Slice.

Mango 1/2 small fruit Peel, slice.

Salmon, raw, sashimi grade 3 ounces Slice.

Cucumber 1/2 large Peel, slice.Layer salmon pieces with mango, cucumber and avocado- enjoy as rice-freesushi!

Dinner Ground extra lean grass fed beef 3 ounces Shape into patty- cook in skillet or oven.Extra virgin olive oil 1 tablespoon

Mesclun greens 2 cups Wash, spin dry in salad spinner.

Broccoli, raw 2 cups Wash, steam.

Place greens on plate. Top with broccoli and beef burger; drizzle oil on top.




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WEEK 3 Day 5

Have a smoothie before hand if you like: 8 oz chilled herbal tea, raw egg or egg powder, 1 cup pumpkin puree and 1/2 avocado- whiz in blender and add cinnamon.

FRI AM Breakfast Cantaloupe 1 cup Cube.

workout Grilled Chicken Breast 3 ounces Shred.

Xfit Extra virgin olive oil 1 tablespoon

Football Spinach 2 cups Wash, steam or eat raw.

Avocado 1/2 small fruit Slice.Place spinach on plate; top with chicken and melon. Arrange avocado on top anddrizzle on the oil.

Snack Brussels Sprouts 1 1/2 cups Wash, score bottom, them steam 8 minutes.


Grilled Turkey Breast 3 ounces Chop.

Dried cranberries, unsweetened 2 tablespoons

Place sprouts in bowl. Add chopped turkey and cranberries. Top with oil.

Lunch Ground extra lean grass fed beef 3 ounces Shape into patty- cook in skillet or oven.Extra virgin olive oil 1 tablespoon

Mesclun greens 2 cups Wash, spin dry in salad spinner.

Broccoli, raw 2 cups Wash, steam.

Place greens on plate. Top with broccoli and beef burger; drizzle oil on top.

Snack Pear 1 large Wash, slice.

Hazelnuts, raw 1/3 cup Chop.


Combine turkey and nuts in small bowl. Sprinkle nuts on top.

Dinner Olive oil 1 tablespoon

Spinach 1 cup Wash.

Almonds, slivered 2 tablespoons

Trout fillet, boned and cleaned 4 ounceCherries 3/4 cup Wash, pit, chop.

Stuff trout fillet with some of the spinach and all cherries. Drizzle with olive oil.Bake @ 425 for 15 minutes. Serve on bed of remaining spinach.



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WEEK 3 Day 6

Banana smoothie before hand- 8 oz water, egg powder, 1 T raw almond butter & banana; have some baked, salted yam on the side.

SAT AM Breakfast Cantaloupe 1 cup Cube.

workout Egg white protein powder 1 scoop

Mtn Bike Raw almond butter 1 tablespoon

Race Whole flaxseeds 1 tablespoon Grind right before using in coffee grinder.

8 ounce water, or chilled brewed herbal tea

Combine all in blender and whiz with ice to make smoothie.

Snack Avocado 1/2 fruit Slice.


Salmon, raw, sashimi grade 3 ounces Slice.

Cucumber 1/2 large Peel, slice.Layer salmon pieces with mango, cucumber and avocado- enjoy as rice-freesushi!

Lunch Olive oil 1 tablespoonSpinach 1 cup Wash.


Trout fillet, boned and cleaned 4 ounce

Cherries 3/4 cup Wash, pit, chop.Stuff trout fillet with some of the spinach and all cherries. Drizzle with olive oil.Bake @ 425 for 15 minutes. Serve on bed of remaining spinach.

Snack Apple 1 medium Wash, slice.

Collard greens 2 cups Wash, shred, steam.

Raw almond butter 2 tablespoons

Grilled turkey breast 3 ounces Slice thinly.Using turkey as a 'wrap', layer the greens, almond butter and apple on top, thenroll up.

Dinner Chicken breast 4 ounces Brush with some of the oil and broil or grill til temp = 160FExtra virgin olive oil 1 1/2 tablespoons


Collard greens 1 cup Wash. Steam. Chop.

Strawberries, raw 1 cup Wash, halve.Place salad greens on plate. Top with collards, chicken. Scatter on thestrawberries and drizzle the rest of the oil.



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WEEK 3 Day 7

SUN Breakfast Omega 3 egg 2 eggs Hard boil. Chop.

REST Grass Fed Flank Steak 1 ounce Broil.

Mustard greens 1 cup Wash. Chop. Steam.


Blackberries 1 cup Wash.Combine egg with steak, chop together. Add greens. Drizzle on oil and scatterberries on top.

Snack Apple 1 medium Wash, slice.

Collard greens 2 cups Wash, shred, steam.

Raw almond butter 2 tablespoons

Grilled turkey breast 3 ounces Slice thinly.Using turkey as a 'wrap', layer the greens, almond butter and apple on top, thenroll up.

Lunch Chicken breast 4 ounces Brush with some of the oil and broil or grill til temp = 160F



Collard greens 1 cup Wash. Steam. Chop.

Strawberries, raw 1 cup Wash, halve.Place salad greens on plate. Top with collards, chicken. Scatter on thestrawberries and drizzle the rest of the oil.







Spinach 2 cups Wash, steam.

Navel orange 1 medium Wash, peel, segment.

Ostrich steak 4 ouncesBrush steak with olive oil and sear to your liking. Serve on bed of spinach withorange on the side.



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WEEK 4 Day 1

MON AM Breakfast Omega 3 egg 2 eggs Hard boil; chop.

workout 30-45' Cantaloupe 1/2 cup Cube.

W/W-mm post w/o Honeydew 1/2 cup Cube.

Wendler Broccoli, raw 2 cups Wash, steam.

Deadlift Brazil nuts 6 nuts Chop.

5-5-5+ Stir eggs together with broccoli and brazil nuts; eat melon on side.

Snack Red grapes 3/4 cups Wash, cut in half.

Grilled chicken breast 3 ounces Chop.

Walnuts, raw 2 tablespoons Chop.

Combine all in bowl and enjoy together. Try a dash of nutmeg!


Spinach 2 cups Wash, steam.

Navel orange 1 medium Wash, peel, segment.Ostrich steak 4 ounces

Brush steak with olive oil and sear to your liking. Serve on bed of spinach withorange on the side.

Snack Salmon, sashimi grade 3 ounces Slice.

Kale, raw 1 cup Wash, steam or eat raw.

Nectarine 1 medium Wash, chop.

Macadamia nuts 8 nuts Chop.

Mix kale with nuts in bowl. Top with chopped nectarine and sliced salmon.


Lean ground turkey breast 4 ounces Shape into patty.

Spinach, raw 2 cups Wash, steam.

Tomato, red, ripe 1 small Wash, slice.Grapes, green 1 cup Wash, cut in half

Cook burger in oil in skillet over medium. Serve on bed of spinach with tomatoon top and grapes scattered around.




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Page 60 of 79


WEEK 4 Day 2

TUE AM Breakfast Grilled chicken breast 4 ounces Shred.

workout 30-45' Extra virgin olive oil 1 1/2 tablespoons

WM post w/o Grapefruit, raw 1/2 fruit Remove seeds, segment.

G-mm Swiss chard, raw 2 cups Wash, chop, steam.

21-15-9- Tomatoes, cherry 1 cup Wash, cut in half.

15-21Serve shredded chicken on bed of greens with grapefruit sections and tomatoalong side. Drizzle oil on top.

Snack Peach, raw 1 medium Wash, slice.

Grilled turkey breast 3 ounces Slice thinly.

Mache lettuce 2 cups Wash, spin dry.

Avocado, raw 1/2 fruit Slice.

Using turkey as a 'wrap', layer lettuce, peach and avocado on top, then roll up.

Lunch Extra virgin olive oil 1 tablespoonLean ground turkey breast 4 ounces Shape into patty.

Spinach, raw 2 cups Wash, steam.

Tomato, red, ripe 1 small Wash, slice.

Grapes, green 1 cup Wash, cut in halfCook burger in oil in skillet over medium. Serve on bed of spinach with tomatoon top and grapes scattered around.

Snack Grilled chicken breast 3 ounces Chop.

Pineapple 1/4 cup Chop.

Bell peppers, assorted colors 1 cup Wash, chop.

Almonds, slivered 1/4 cup

Combine chicken, pineapple and peppers in a bowl, top with almonds.

Dinner Extra virgin olive oil 1 1/4 tablespoon

Rapini, raw 2 cups Wash, chop, steam.

Lean Pork tenderloin 4 ounces Brush with some of the oil; broil or grill til internal temp = 160F.

Apple 1 medium Wash, slice.Slice pork; serve next to rapini with rest of oil on top and sliced apple on side.Top with cinnamon if you like!




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WEEK 4 Day 3

WED AM Breakfast Blueberries, raw 3/4 cup

workout 30-45' Egg white protein powder 1 scoop

GM(20) post w/o Raw almond butter 1 1/3 tablespoons

AMRAP Water or chilled herbal tea 8 ounces

20 Combine all in blender and whiz to make smoothie.

Snack Omega 3 egg 2 eggs Hard boil, chop.


Apple 1 medium Wash, chop.

Kale 1 1/2 cups Wash, steam, shred.

Combine kale with egg in bowl, stir in olive oil and top with chopped apple.

Lunch Extra virgin olive oil 1 1/4 tablespoon

Rapini, raw 2 cups Wash, chop, steam.

Lean Pork tenderloin 4 ounces Brush with some of the oil; broil or grill til internal temp = 160F.Apple 1 medium Wash, slice.

Slice pork; serve next to Rapini with rest of oil on top and sliced apple on side.Top with cinnamon if you like!

Snack Lean grilled grass fed beef 3 ounces Slice thinly.

Spinach, raw 2 cups Wash, spin dry.

Avocado, raw 1/2 fruit Slice .

Cherries, raw 1/2 cup Wash, chop.

Using the beef as a 'wrap', layer spinach, cherries and avocado, then roll up.

Dinner Flaxseed oil 1/2 tablespoon

Zucchini 2 small Wash, cut into matchsticks.

Carrots 1 large Wash, cut into matchsticks.

Mesclun greens 1 cup Wash, spin dry.Jumbo shrimp 6 pieces

Coconut oil 1 tablespoonHeat coconut oil over medium, sauté veggies. Add shrimp and cook 3 minutes oruntil pink. Serve on bed of lettuce with flax oil drizzled on top.




CROSS FIT PALEO

Page 62 of 79


WEEK 4 Day 4

TH AM Breakfast Kale, raw 2 cups Wash, chop, steam.

workout 30-45' Tomatoes, cherry 1 1/2 cups Wash, chop.

WGM post w/o Extra virgin olive oil 1 tablespoon

(11-18) Wild salmon fillet 3 ounces

Last FRANBrush salmon with olive oil; broil roughly 15 minutes, making sure temp = 160F.Serve on bed of kale with tomatoes scattered around.

practice

Snack Shrimp, medium 4 ounces

Seaweed, Wakame raw 1 cup

Papaya, raw 1 cup Wash, slice.

Coconut oil 1 tablespoonHeat oil in skillet over medium. Sauté shrimp roughly 3 minutes until pink. Serveon bed of seaweed with papaya on side.

Lunch Flaxseed oil 1/2 tablespoon

Zucchini 2 small Wash, cut into matchsticks.

Carrots 1 large Wash, cut into matchsticks.

Mesclun greens 1 cup Wash, spin dry.

Jumbo shrimp 6 pieces

Coconut oil 1 tablespoonHeat coconut oil over medium, sauté veggies. Add shrimp and cook 3 minutes oruntil pink. Serve on bed of lettuce with flax oil drizzled on top.






Dinner Turkey breast 4 ouncesExtra virgin olive oil 1 3/4 tablespoons

Beet greens, raw 1 cup Wash, chop.

Mesclun greens 2 cups Wash, spin dry.

Strawberries 1 1/4 cups Wash, halve.Brush turkey with some of the oil; bake @ 425 til internal temp = 160F. Useremaining oil to sauté greens. Slice turkey and serve on bed of greens withberries on the side.




CROSS FIT PALEO

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WEEK 4 Day 5

FR AM Breakfast Grilled turkey breast 2 ounces Shred.


WM post w/o Blueberries 1 cup Wash.

Omega 3 eggs 2 eggsHeat oil in skillet and scramble in the eggs. Add the turkey; serve with berries onthe side.

Snack Grilled chicken breast 3 ounces Chop.

Pineapple 1/4 cup Chop.

Bell peppers, assorted colors 1 cup Wash, chop.

Almonds, slivered 1/4 cup

Combine chicken, pineapple and peppers in a bowl, top with almonds.

Lunch Turkey breast 4 ounces

Extra virgin olive oil 1 3/4 tablespoonsBeet greens, raw 1 cup Wash, chop.


Strawberries 1 1/4 cups Wash, halve.rus u r ey w some o e o ; a e n erna emp = . se

remaining oil to sauté greens. Slice turkey and serve on bed of greens withberries on the side.






Lean chicken breast, raw 4 ounces Cut into cubes.

Mesclun greens 2 cups Wash, spin dry.Collard greens 1 cup Wash, chop, steam.

Blueberries 1 cup Wash.Heat oil in skillet, and sauté chicken until cooked through. Add greens and keepcooking for a few more minutes. Serve with berries scattered on top.




CROSS FIT PALEO

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WEEK 4 Day 6

SAT Breakfast Strawberries 1 cup

REST Whole flaxseeds 1 tablespoon

Raw almond butter 1 tablespoon

Egg white protein powder 1 scoop

Water, or chilled herbal tea 8 ounces

Combine all in blender and whiz to make a smoothie.

Snack Lean grilled grass fed beef 3 ounces Slice thinly.

Spinach, raw 2 cups Wash, spin dry.

Avocado, raw 1/2 fruit Slice .

Cherries, raw 1/2 cup Wash, chop.

Using the beef as a 'wrap', layer spinach, cherries and avocado, then roll up.


Lean chicken breast, raw 4 ounces Cut into cubes.

Mesclun greens 2 cups Wash, spin dry.Collard greens 1 cup Wash, chop, steam.

Blueberries 1 cup Wash.Heat oil in skillet, and sauté chicken until cooked through. Add greens and keepcooking for a few more minutes. Serve with berries scattered on top.

Snack Shrimp, medium 4 ounces

Seaweed, Wakame raw 1 cup

Papaya, raw 1 cup Wash, slice.

Coconut oil 1 tablespoonHeat oil in skillet over medium. Sauté shrimp roughly 3 minutes until pink. Serveon bed of seaweed with papaya on side.

Dinner Red grapes 1/2 cup Wash, chop.

Kale 1 cup Wash, chop, steam.

Avocado 1/2 fruit Slice,Lobster (cook whole* half for lunchtomorrow!) 4 ounces Steam to cook.


Place kale on plate, Add lobster meat and avocado slices; scatter grapes on top.



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WEEK 4 Day 7

Smoothie before run- 8 oz black tea, raw egg or egg powder, banana, raw coconut butter, whizzed in blender.

SUN Breakfast Cantaloupe 1 cup Cube.10k Cooked chicken breast 4 ounces Chop.



Spinach 1 cup Wash, steam or eat raw.

Place spinach on plate. Top with chicken, avocado and melon. Drizzle oil on top.

Snack Salmon, sashimi grade 3 ounces Slice.

Kale, raw 1 cup Wash, steam or eat raw.

Nectarine 1 medium Wash, chop.

Macadamia nuts 8 nuts Chop.

Mix kale with nuts in bowl. Top with chopped nectarine and sliced salmon.

Lunch Red grapes 1/2 cup Wash, chop.

Kale 1 cup Wash, chop, steam.

Avocado 1/2 fruit Slice,Lobster (cook whole* half for lunchtomorrow!) 4 ounces Steam to cook.


Place kale on plate, Add lobster meat and avocado slices; scatter grapes on top.






Dinner Elk tenderloin 4 ounce

Spinach 2 cups Wash.


Plums 2 small Wash, slice.Sear steak in oil in skillet over high heat to your level of liking. Add spinach andcover for one minute. Serve together on plate with plums on the side.



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WEEK 5 Day 1

MON AM

workout Breakfast Lean ground turkey 4 ouncesGM 30-45' Spinach 2 cups Wash.

"Luce" post w/o Red grapes 1 cup Wash.

Extra virgin olive oil 1 tablespoonHeat oil in pan over medium. Add turkey and sauté til done. Add spinach andcook one more minute. Serve with grapes on the side.





Lunch Elk tenderloin 4 ounce


Extra virgin olive oil 1 1/2 tablespoonsPlums 2 small Wash, slice.

Sear steak in oil in skillet over high heat to your level of liking. Add spinach andcover for one minute. Serve together on plate with plums on the side.

Snack Albacore tuna 3 ounces (If using canned- RINSE!) Otherwise, sear to your level of liking, then chop.

Flaxseed oil 1 1/2 tablespoons

Apple 1 small Wash, dice.


Red Leaf Lettuce 2 large leaves Wash, dry.

Combine all in a bowl and stir to mix.

Dinner Asparagus 1 cup Wash, steam.

Carrots 1 small Wash, cut into matchsticks.

Arugula 1 cup Wash, spin dry.

Pork loin 4 ouncesRaw walnuts 2 tablespoons Chop.

Sear pork loin in skillet. Serve on bed of arugula, topped with carrots andwalnuts.




CROSS FIT PALEO

Page 67 of 79


WEEK 5 Day 2

TUE AM Breakfast Salmon 4 ounces Poach.W/G 30-45' Swiss chard 2 cups Wash, chop, steam.

Wendler post w/o Strawberries 1 cup Wash, halve.

3-3-3+ Tomatoes, cherry 1 cup Wash.


Serve salmon on bed of greens. Scatter berries & tomato on top. Drizzle on oil.






Lunch Asparagus 1 cup Wash, steam.

Carrots 1 small Wash, cut into matchsticks.Arugula 1 cup Wash, spin dry.

Pork loin 4 ounces

Raw walnuts 2 tablespoons Chop.Sear pork loin in skillet. Serve on bed of arugula, topped with carrots andwalnuts.


Cooked turkey breast 4 ounces Slice thinly.


Spinach 2 cups Wash, spin dry.

Layer spinach, pear and nuts on top of turkey and roll up to make a 'wrap'.

Dinner Orange 1 small Wash, peel, segment.


Tomato, red 1 small Wash, slice.

Kale 1 cup Wash, steam.

Bison, raw 4 ounces Shape into patty and broil til cooked til your level of liking.Serve bison burger on top of greens with tomato on top, oil drizzled on andorange segments on the side.




CROSS FIT PALEO

Page 68 of 79


WEEK 5 Day 3

WED AM Breakfast Grilled chicken breast 4 ounces Shred.workout 30-45' Tangerine 1 small Peel, divide into segments

G AMRAP post w/o Kale 2 cups Wash, steam.

20 Raw Walnuts 1/4 cup Chop.Combine all in small bowl and mix well. Add a dash of freshly ground blackpepper.

Snack Albacore tuna 3 ounces (If using canned- RINSE!) Otherwise, sear to your level of liking, then chop.


Apple 1 small Wash, dice.


Red Leaf Lettuce 2 large leaves Wash, dry.

Combine all in a bowl and stir to mix.

Lunch Orange 1 small Wash, peel, segment.Flaxseed oil 1 1/2 tablespoons

Tomato, red 1 small Wash, slice.

Kale 1 cup Wash, steam.

Bison, raw 4 ounces Shape into patty and broil til cooked til your level of liking.Serve bison burger on top of greens with tomato on top, oil drizzled on andorange segments on the side.






Dinner Crabmeat, cooked 6 ounces

Zucchini 2 small Wash, julienne.

Carrots 2 medium Wash, julienne.Olive oil 1 1/2 tablespoons

Mesclun greens 2 cupsHeat oil in skillet over medium. Add carrots and squash and sauté for a fewminutes. Add crab meat and heat. Serve on bed of greens.




CROSS FIT PALEO

Page 69 of 79


WEEK 5 Day 4

TH AM Breakfast Ground turkey, raw 4 ounces Shape into a patty.workout 30-45' Casaba Melon 1 cup Wash, chop.

chest-to- post w/o Broccoli 2 cups Wash, chop, steam.

bar Extra virgin olive oil 1 1/2 tablespoons

HelenCook turkey patty in oil in skillet over medium. Serve on bed of broccoli withmelon on the side.

Snack Salmon, raw, sashimi grade 4 ounces Slice.

Coconut oil 1 tablespoon


Eggplant 1/2 small fruit Peel, cube.Heat oil in skillet over medium. Cook eggplant 10 -15 minutes (may start to stick-keep stirring!) Serve along side salmon and mango.

Lunch Crabmeat, cooked 6 ounces

Zucchini 2 small Wash, julienne.

Carrots 2 medium Wash, julienne.

Olive oil 1 1/2 tablespoons

Mesclun greens 2 cupsHeat oil in skillet over medium. Add carrots and squash and sauté for a fewminutes. Add crab meat and heat. Serve on bed of greens.

Snack Omega 3 egg 2 eggs Hard boil.

Mustard Greens 2 cups Wash, chop, steam.

Walnut oil 1 tablespoon

Kumquats 3 fruits Wash, chop.

Whole Flaxseed 1 1/2 tablespoons Grind right before using.Combine eggs, greens and oil in bowl. Stir to combine. Top with flax meal andkumquats.

Dinner Lean ground beef 4 ounces Cube.


Pineapple, raw 1 cup Cube.


Cherry tomatoes 1/2 cup Wash, chop.

Red bell pepper 1 small Wash, cut into 1" pieces.Thread beef, pineapple and pepper onto (pre-soaked in water) wooden skewers.Brush with oil and grill or broil til done to your level of liking. Serve on bed oflettuce.




CROSS FIT PALEO

Page 70 of 79


WEEK 5 Day 5

FR AM Breakfast Egg whites 6 whites Scramble with fork.workout 30-45' Avocado 1/2 fruit Slice.

W post w/o Blueberries 1 cup Wash.

Squat Extra virgin olive oil 1 tablespoon

Clean Spinach 1 cupHeat oil in skillet over medium. Scramble in the egg white, then the spinach.Serve, topped with avocado and berries on the side.


Cooked turkey breast 4 ounces Slice thinly.


Spinach 2 cups Wash, spin dry.

Layer spinach, pear and nuts on top of turkey and roll up to make a 'wrap'.

Lunch Lean ground beef 4 ounces Cube.Extra virgin olive oil 1 tablespoon

Pineapple, raw 1 cup Cube.


Cherry tomatoes 1/2 cup Wash, chop.

Red bell pepper 1 small Wash, cut into 1" pieces.Thread beef, pineapple and pepper onto (pre-soaked in water) wooden skewers.Brush with oil and grill or broil til done to your level of liking. Serve on bed oflettuce.

Snack Nectarine 1 small Wash, slice.

Lean grilled beef 3 ounces Thinly slice.


Mache lettuce 1 1/2 cups Wash, spin dry.Layer slices of nectarine, avocado and Mache lettuce on top of sliced beef. Rollup to create a 'wrap'.

Dinner Flaxseed oil 1 tablespoon

Kale 2 cups Wash, chop, steam.

Cherry tomatoes 1 cup Wash, chop.

Salmon Fillet 4 ounces Poach, roughly 15 minutes til done.Serve salmon on bed of kale with oil and tomatoes drizzled on top. Try addingfresh Rosemary!.




CROSS FIT PALEO

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WEEK 5 Day 6

Smoothie before parkour- 8 oz chilled herbal tea, raw egg or egg powder, frozen, sliced mango cubes and avocado- whizzed in blender

SAT Breakfast Extra virgin olive oil 1 tablespoonparkour after w/o Spinach 2 cups Wash, chop.

Apple 1 medium Wash, slice. Add cinnamon if you like!

Lean grilled turkey 2 1/2 ounces Dice.

Omega 3 egg 1 egg

Bell Pepper 1 small Wash, dice.Heat oil in skillet. Add the peppers and sauté, then add the egg and the dicedturkey. Last, add the spinach, cover and cook one minute longer. Serve withapple on the side.

Snack Omega 3 egg 2 eggs Hard boil.

Mustard Greens 2 cups Wash, chop, steam.

Walnut oil 1 tablespoon

Kumquats 3 fruits Wash, chop.

Whole Flaxseed 1 1/2 tablespoons Grind right before using.Combine eggs, greens and oil in bowl. Stir to combine. Top with flax meal andkumquats.

Lunch Flaxseed oil 1 tablespoon

Kale 2 cups Wash, chop, steam.

Cherry tomatoes 1 cup Wash, chop.

Salmon Fillet 4 ounces Poach, roughly 15 minutes til done.Serve salmon on bed of kale with oil and tomatoes drizzled on top. Try addingfresh Rosemary!.






Venison Steak 4 ounces

Broccoli 2 cups Wash, steam.


Kumquats 3 small fruits Wash, chop.Sear venison in oil in cast iron skillet over med-high heat. Serve on bed ofbroccoli mixed with greens and kumquats on side.



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WEEK 5 Day 7

Pre- football smoothie- 8 oz chilled green tea, 1 c frozen sliced banana, raw almond butter, egg or egg powder- whizzed in blender

SUN Breakfast Kale 1 cup Wash, steam.XFIT Tomatoes, red 1 cup Wash, chop.

Football Avocado 1/2 fruit Slice.

Tangerine 1 small Wash, segment.

Flaxseeds, whole 2 tablespoons Grind right before using.

Red Snapper 4 ounce Poach.Serve snapper on bed of kale, topped with avocado, tomato, flax meal andkumquats. Add a squeeze of lime!






Lunch Extra virgin olive oil 1 1/2 tablespoonsVenison Steak 4 ounces

Broccoli 2 cups Wash, steam.


Kumquats 3 small fruits Wash, chop.Sear venison in oil in cast iron skillet over med-high heat. Serve on bed ofbroccoli mixed with greens and kumquats on side.

Snack Salmon, raw, sashimi grade 4 ounces Slice.

Coconut oil 1 tablespoon


Eggplant 1/2 small fruit Peel, cube.Heat oil in skillet over medium. Cook eggplant 10 -15 minutes (may start to stick-keep stirring!) Serve along side salmon and mango.

Dinner Extra virgin olive oil 1 tablespoonSkinless chicken breast 4 ounces

Red grapes 1/4 cup Wash, chop.

Broccolini 2 cups Wash, chop, steam.

Raw Walnuts 2 tablespoons Grind.Brush chicken with oil, then press ground walnuts into both sides. Bake @ 425 tilinternal temp = 160F. Serve with grapes and broccolini on the side.



CROSS FIT PALEO

Page 73 of 79


WEEK 6 Day 1

MON Breakfast Turkey breast 2 ounces Chop.

REST Extra virgin olive oil 1 tablespoonBlueberries 1 cup Wash.

Omega 3 eggs 2 eggs Hard boil; chop.

Combine turkey, berries and egg in bowl; drizzle with olive oil.

Snack Mango 1/2 cup Peel, slice.

Macadamia Nuts 12 nuts Chop.

Grilled chicken breast 4 ounces Slice thinly.

Top chicken with mango and macadamias; roll up to make wrap.


Skinless chicken breast 4 ounces

Red grapes 1/4 cup Wash, chop.


Raw Walnuts 2 tablespoons Grind.

Brush chicken with oil, then press ground walnuts into both sides. Bake @ 425 tilinternal temp = 160F. Serve with grapes and broccolini on the side.

Snack Lean beef 3 ounces Dice.

Carrots 2 large Wash, peel, grate.

Celery 2 stalks Wash, cut into sticks.


Combine beef, carrots & olive oil. Use celery as an edible scoop!

Dinner Sea bass fillet 4 ounces

Spinach 2 cups Wash, chop.

Grapes 1 cup Wash, cut in half.


Whole flaxseed 1 1/2 tablespoons Grind right before using.Heat half of the oil in pan over medium and (add garlic if you want) sauté

spinach. Brush fish with rest of oil and bake @425 for 15 minutes. Serve on bedof spinach with grapes tossed on top, and flax meal scatter on top of that.



CROSS FIT PALEO

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WEEK 6 Day 2

TUE AM Breakfast Extra virgin olive oil 1 1/2 tablespoonsworkout 30-45' Tomato, red ripe 1 small Wash, chop.

AMRAP 12 post w/o Grapefruit 1/2 fruit Wash, segment.

Salmon fillet 3 ounces Poach.

Spinach 1 cup Wash, steam.Serve salmon on bed of spinach with fish on top, drizzled with olive oil andtomato on top.

Snack Blueberries 1/2 cup Wash.


Strawberries, raw 1 cup Wash.

Roasted Turkey breast 2 ounces Dice.

Combine turkey, berries & nuts in a bowl. Add a dash of cinnamon!

Lunch Sea bass fillet 4 ounces

Spinach 2 cups Wash, chop.

Grapes 1 cup Wash, cut in half.


Whole flaxseed 1 1/2 tablespoons Grind right before using.Heat half of the oil in pan over medium and (add garlic if you want) sautéspinach. Brush fish with rest of oil and bake @425 for 15 minutes. Serve on bedof spinach with grapes tossed on top, and flax meal scatter on top of that.

Snack Navel orange 1 medium Wash, divide into segments.

Walnuts, raw 1 ounce Chop.

Broccoli, raw 2 cups Wash, chop, steam.

Roasted turkey breast 4 ounces Chop.

Combine broccoli, turkey and orange in a small bowl; scatter nuts on top.

Dinner Carrots 1 large Wash, cut into 1" pieces.Beets 1 medium Wash, cut into 1" pieces.

Beet greens 1 cup Wash, shred.


Bone-in, skin on chicken breast 1/2 one breastBrush olive oil onto chicken breast. Place on top of carrots and beets in glassdish and bake @ 425 til internal temp = 160F; roughly 30 minutes. Remove fromoven, place greens on top and cover with foil; let rest 5'. Add a squeeze of lime!




CROSS FIT PALEO

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WEEK 6 Day 3

WED AM Breakfast Omega 3 egg 1 eggWorkout 30-45' Cantaloupe 1 cup Cut into cubes.

WG post w/o Asparagus 1 cup Wash, steam.

10,9,8… Extra virgin olive oil 1 1/4 tablespoons

3,2,1 Cooked crab meat 3 ouncesHeat oil in skillet over medium. Scramble in the egg, then add the crabmeat andcook until warm. Serve with asparagus and melon on the side.

Snack Lean beef 3 ounces Dice.

Carrots 2 large Wash, peel, grate.

Celery 2 stalks Wash, cut into sticks.


Combine beef, carrots & olive oil. Use celery as an edible scoop!

Lunch Carrots 1 large Wash, cut into 1" pieces.

Beets 1 medium Wash, cut into 1" pieces.

Beet greens 1 cup Wash, shred.


Bone-in, skin on chicken breast 1/2 one breastBrush olive oil onto chicken breast. Place on top of carrots and beets in glassdish and bake @ 425 til internal temp = 160F; roughly 30 minutes. Remove fromoven, place greens on top and cover with foil; let rest 5'. Add a squeeze of lime!

Snack Shrimp 4 ounces Steam.

Wakame seaweed 1 cup

Coconut oil 1 1/4 tablespoons

Papaya 1 cup Wash, peel, chop.Place seaweed in bowl, add shrimp (the heat of the shrimp will melt the oil) andpapaya.

Dinner Lean pork loin 4 ounces

Swiss chard 2 cups Wash, remove stem, chop, steam leaves.

Apple 1 small Wash, chop.

Fennel 1 small bulb Wash, remove fine leaves and core, chop.

Extra virgin olive oil 1 1/4 tablespoonsCombine fennel, apple and some of the oil in glass baking dish. Add pork; drizzlerest of oil on top. Bake til internal temp = 106F. Serve on bed of chard.




CROSS FIT PALEO

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WEEK 6 Day 4

TH AM Breakfast Strawberries 1 cup Wash, halve.workout 30-45' Whole flaxseed 2 tablespoons Grind right before using.

Wendler post w/o Egg white protein powder 1 scoop

Deadlift Coconut oil 1 1/2 tablespoons

1-1-1+ Water or brewed, chilled tea 8 ounces

Combine all in blender with ice and whiz to make a smoothie.

Snack Navel orange 1 medium Wash, divide into segments.

Walnuts, raw 1 ounce Chop.

Broccoli, raw 2 cups Wash, chop, steam.

Roasted turkey breast 4 ounces Chop.

Combine broccoli, turkey and orange in a small bowl; scatter nuts on top.

Lunch Lean pork loin 4 ounces

Swiss chard 2 cups Wash, remove stem, chop, steam leaves.

Apple 1 small Wash, chop.Fennel 1 small bulb Wash, remove fine leaves and core, chop.

Extra virgin olive oil 1 1/4 tablespoonsCombine fennel, apple and some of the oil in glass baking dish. Add pork; drizzlerest of oil on top. Bake til internal temp = 106F. Serve on bed of chard.

Snack Lean roasted beef 3 ounces Thinly slice.



Cherries 1/2 cup Wash, remove pits and chop.

Layer spinach, avocado and cherries on slice of beef, roll up to make a wrap.

Dinner Skinless boneless chicken breast 5 ounces

Mache greens 2 cups Wash, spin dry.

Navel orange 1 small Wash, divide into segments.

Spinach 2 cups Wash, spin dry,

Extra virgin olive oil 1 1/2 tablespoonsHeat oil in skillet over medium (add some fresh garlic if you like!). Sear chickenon each side for 2 minutes, then transfer to baking dish and cook @ 425 t ilinternal temp = 160F (roughly 20 minutes). Sauté spinach in the same skillet.Serve all together on bed of Mache lettuce with chicken on top and orange on theside.




CROSS FIT PALEO

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WEEK 6 Day 5

FR AM Breakfast Egg whites 5 whites Scramble with fork.workout 30-45' Spinach 2 cups Wash.

WG 16 post w/o Avocado 1/2 small fruit Slice.


Extra virgin olive oil 1 tablespoonsHeat oil in skillet over medium. Scramble in the eggs, fold in the spinach. Servewith berries on the side. Add a dash of cayenne If you want some heat!





Lunch Skinless boneless chicken breast 5 ounces


Navel orange 1 small Wash, divide into segments.

Spinach 2 cups Wash, spin dry,

Extra virgin olive oil 1 1/2 tablespoonsea o n s e over me um (a some res gar c you e . ear c c en

on each side for 2 minutes, then transfer to baking dish and cook @ 425 t ilinternal temp = 160F (roughly 20 minutes). Sauté spinach in the same skillet.Serve all together on bed of Mache lettuce with chicken on top and orange on theside.

Snack Blueberries 1/2 cup Wash.


Strawberries, raw 1 cup Wash.

Roasted Turkey breast 2 ounces Dice.

Combine turkey, berries & nuts in a bowl. Add a dash of cinnamon!

Dinner Ostrich steak 4 ounces

Kale 2 cups Wash, shred.

Tomatoes, cherry 1 cup Wash.

Raisins 1 tablespoon

Extra virgin olive oil 1 1/2 tablespoonsSear meat in cast iron skillet. Set aside to rest. Add oil to the same pan and (addgarlic if you want) sauté kale and tomato. Serve together.




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WEEK 6 Day 6

Pre-run smoothie- 8 oz water, 1 cup cubed cantaloupe, raw egg or egg powder, coconut oil, whizzed in blender.

SAT Breakfast Peach 1 medium Wash, slice.Trail Run post run Omega 3 egg 2 eggs Hard boil.

Broccoli, raw 1 cup Wash, chop, steam.

Brazil nuts, raw 10 nuts Chop.Combine egg, nuts and broccoli in bowl and stir to combine. Slice peaches ontop.

Snack Lean roasted beef 3 ounces Thinly slice.



Cherries 1/2 cup Wash, remove pits and chop.

Layer spinach, avocado and cherries on slice of beef, roll up to make a wrap.

Lunch Ostrich steak 4 ounces

Kale 2 cups Wash, shred.

Tomatoes, cherry 1 cup Wash.

Raisins 1 tablespoon

Extra virgin olive oil 1 1/2 tablespoonsSear meat in cast iron skillet. Set aside to rest. Add oil to the same pan and (addgarlic if you want) sauté kale and tomato. Serve together.





Dinner Flank steak (grass fed) 4 ounces



Mache greens 2 cups Wash, spin dry.Strawberries 1/2 cup Wash, halve.

Marinate steak ahead of time with the oil combined with your favorite spices- trycayenne, paprika and cumin. Broil or grill to your liking. Serve on bed of greenswith broccolini and berries on the side.



CROSS FIT PALEO

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WEEK 6 Day 7

Pre w/o smoothie- 8 oz chilled herbal tea, egg or egg powder, 1 c frozen blueberries, raw almond butter, whizzed in blender.

SUN Breakfast Omega 3 egg 2 eggsparkour Flank steak, cooked (leftover) 1 ounce Chop.

Blackberries 1 cup Wash.

Mustard greens 1 cup Wash, shred.

Extra virgin olive oil 1 tablespoonHeat oil in skillet over medium. Scramble in the eggs, and the steak. Then, addthe greens and cook another minute or two. Serve with berries on the side.

Snack Shrimp 4 ounces Steam.

Wakame seaweed 1 cup

Coconut oil 1 1/4 tablespoons

Papaya 1 cup Wash, peel, chop.Place seaweed in bowl, add shrimp (the heat of the shrimp will melt the oil) andpapaya.

Lunch Flank steak (grass fed) 4 ouncesBroccolini 2 cups Wash, chop, steam.



Strawberries 1/2 cup Wash, halve.Marinate steak ahead of time with the oil combined with your favorite spices- trycayenne, paprika and cumin. Broil or grill to your liking. Serve on bed of greenswith broccolini and berries on the side.

Snack Mango 1/2 cup Peel, slice.

Macadamia Nuts 12 nuts Chop.

Grilled chicken breast 4 ounces Slice thinly.

Top chicken with mango and macadamias; roll up to make wrap.

Dinner Elk steak 5 ounces

Cauliflower 1 cup Wash, chop, steam.

Blueberries 1/2 cup Wash.


Whole flaxseed 2 tablespoons Grind right before using.Brush oil onto meat then grill to your liking. Serve along side of cauliflower andberries, with flax meal scattered on top.

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Crossfit Paleo Meal Plan