The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity. (COURTESY OF CROSSFIT.COM)


33 responses »

  1. Mandy says:

    Paleo Coffee Cocoa muffins

    1 cup Enjoy Life chocolate chips, melted
    1 cup almond flour
    1/2 cup coconut flour
    2 teaspoons ground coffee
    4 eggs, whisked
    1/2 cup coconut oil
    1/2 cup raw honey
    1/4 cup canned coconut milk
    1 tablespoon cocoa powder
    1/2 teaspoon baking soda
    1/4 teaspoon salt
    pinch of cinnamon
    Preheat your oven to 350 degrees.
    Sift together all your dry ingredients: almond flour, coconut flour, ground coffee, cocoa powder, baking soda, salt and cinnamon.
    Whisk your eggs and melt your chocolate in separate bowls. You can melt your chocolate on the stove or in the microwave. I did microwave because it’s easy. But be careful not to burn. Heat only 20 seconds at a time and stir to help the melting process.
    Add eggs and melted chocolate to your dry ingredients along with honey, coconut milk, and coconut oil. Mix to combine. These muffins are pretty dense. If you want them fluffier, add 2 more eggs. Just FYI.
    Add to greased muffin tin. You know you really should add the batter to? Silicone muffin liners. These things are genius.
    Bake for 20-25 minutes.
    Let cool then consume.

  2. Joni says:

    Another recipe that was so tempting I just had to make it. I realize it’s still hot and maybe meatballs do not sound delicious to everyone but for me they are simple and easy and you can double the recipe and freeze them for easy packing in lunch
    I made this one last night and below the link are my variations

    I opted to go with ground turkey instead of grass fed beef because when I went shopping there wasn’t any out. So I used turkey with a 2 links of hot turkey sausage added in (I just squeeze them out of the casing into the bowl) I doubled the ceyenne pepper because I love spicy- on the sauce I used diced tomatoes because I love chunky sauce and I had to add a little tomato sauce to thicken it up. I opted to put it over a small serving of spaghetti squash! It was DELICIOUS!! I am having leftovers tonight and I am putting it over steamed Kale!

  3. Joni says:

    Yet another AMAZING recipe from the foodee link- I just made this-my house smells amazing-I was able to use basil and zuchinni from my garden and this was so yummy!! give it a try

  4. Jo says:

    Grilled eggplant:
    Who knew, this was so good. Slice your eggplant, marinate in balsamic vinegar for 20 seconds or longer. Throw it in the grill, I did mine on the top rack. Tastes like candy, even if you burn it a liitle.

  5. Dusti says:

    You can mix in any of your favorite things – I like to use the whole peppers and avocado rather than just half. Grilling the chicken makes all the difference or if taking to a party where it will sit out for a while, omit the chicken. I have been putting all of the ingredients in ziplocs at the beginning of the week and using a Costco chicken. For lunch I just open the bags and throw whatever I want into a bowl. I usually add the dressing to just the lettuce/cabbage then add the rest. Whatever you like!

    For Paleo omit the obvious.

    Fiesta Chicken Salad

    3 cups thinly sliced red leaf lettuce (blend from Costco works great)
    3 cups thinly sliced Napa cabbage (make certain it’s Napa)
    1 cup diced cooked chicken breast (grill on BBQ – so much better!)
    2 plum tomatoes, seeded and chopped (little grape ones cut in half are good)
    ½ red bell pepper, thinly sliced in matchsticks
    ½ yellow bell pepper, thinly sliced in matchsticks
    ½ avocado, peeled and diced
    About a cup of crumbled tortilla chips
    ½ c corn kernels (again, roast yourself with the chicken!)
    ½ c pumpkin seeds, toasted (pepitas) – start to “pop” on medium heat, keep shaking pan, cool
    ½ c. thinly sliced red onion
    ½ c. + crumbled queso fresco or feta cheese

    Combine all ingredients except cheese in large bowl. Toss with vinaigrette to coat. Top with cheese and serve.

    Fiesta Dressing – Lime/Cilantro Vinaigrette

    ½ c. chopped shallots
    ¼ c. fresh lime juice
    ¼ c. chopped fresh cilantro (I use a bit more!)
    1 T minced garlic
    ½ c vegetable oil
    s & p to taste

    Combine first four ingredients in blender, gradually add oil. Season.

    ~Anne Lloyd

  6. Joni says:

    That looks delicious Dusti-can’t wait to try it

    All-here is yet another one that is GREAT-Kat made this and I was little hesitant to try it when I saw the ingredients..I don’t prefer any sweet flavors with my meat..just a little quirk I have but I made this-Its so good. I, like Kat, opted not to use the pork (pork with bacon…a little much for me) So I used ground turkey but I did follow the recipe to the t. even measured everything-give it a try!!

  7. Dusti says:

    This is one of my favorite summer dishes, I can make it in just a couple minutes; use the fresh basil and tomatoes from my garden, and my kids will eat it. This year I had to modify just one ingredient to make it paleo but I still loved it. The fresh Basil is on my front porch, feel free to stop by and get some anytime


    1 1/2 tsp ground coriander
    1/2tsp salt
    1/2 tsp ground cumin
    1/4tsp chili powder
    1/8 tsp ground cinnamon
    1/8 tsp black pepper
    4 boneless skinless chicken breasts

    Combine coriander thru pepper; rub evenly over chicken. Place chicken on heated BBQ or pan covered in olive oil; cook until done, 160 degrees.


    2 cups cherry tomatoes, halved
    1/4 cup slice green onions
    2 TB. thinly slice basil(I have tons if you need some)
    1 TB. balsamic vinegar
    1tsp olive oil
    1/4 tsp salt
    1/8tsp black pepper
    corn kernels from 4-5 ears that have been BBQ(cut them off the cob and add) this year I used AVOCADO

    Combine all of the salad ingredients. Slice the cooked chicken and top with salad.

    I love some fresh BBQ zucchini or BBQ watermelon on the side.

  8. Joni says:

    Paleo “Spinach Pie” (i do not know if this recipe has a real name I made this up) it’s minus the Filo dough and minus the cheese.

    8-9 whole eggs
    12 egg whites
    Spinach -no exact measurement on this sorry
    Here is where it gets creative-I will tell you what I used but you could use any veggies and any meat

    1 dozen turkey links
    5 large mushrooms diced
    3-4 large jaelpenos diced (for those who do not love spicy you can leave these out)
    diced green onion thinly sliced including the green-give great flavor
    sea salt and fresh ground pepper to tasteu h

    beat eggs together-I add a little bit of water for fluff-add all other ingredients minus the spinach
    Layer the bottom of a cake pan with spinach-be generous the spinach will shirnk as it cooks-pour egg mixture on top. Slic link in half and layer on the top-or you can dice them up and just throw them in.
    Bake @ 375 for approx 45-50 minutes or until middle is cooked,

    There you go-again-youe can mae 100 variations of this
    I make tomatillo salsa and put that on it after I heat it.

  9. Joni says:

    Hey all- I know Amy H and I have talked about this before. An alternative to chips while wanting to have something besides a fork to dip into salsa and guac- these are amazing-they are a little tricky to cook-especially if you cut them too thick-you can go from hero to zero very fast. They burn quickly and after burning a few i discovered I actually like them a little less cooked. Its just a personal preference-I made these with tomatillo salsa and guac-pretty good and Paleo approved!!

  10. christy says:

    Sweet Potato Muffins

    1 sweet potato
    1 whole egg
    7 egg whites
    1/2 c almond flour
    1/4 c almond slivers
    1/2 tsp nutmeg
    1 tsp cinnamon
    1 tsp baking powder
    1 tsp vanilla

    Cook sweet potato then mash it up in food processor. Mix eggs, vanilla and sweet potato together then mix all your dry ingredients in. Cook at 350 for 38 to 40 minutes. I use a big 6 muffin tin. This make 6 big or 12 small muffins. I store them in fridge and when ready to eat I warm up in microwave for 25 seconds because they tend to get moist if you don’t.

  11. Joni says:

    Meatball recipe-this is so simple and it makes quite a few so you can keep them around for snacks-sorry guys I know there are actual recipes out there with measurements but I am kind of a rebel and not really built that way.

    1 package of ground turkey-I use the leanest I can find when I use turkey sausage
    3 hot or mild Italian turkey sausages-I love spicy so I always get hot and I get the actual links because they seem to have better flavor-I just push them out of the casing into a bowl.
    self made almond meal-no measurement on this -just use it to bind-
    Seasonings of your choice, I use low salt greek seasoning, sea salt and cracked black pepper
    1/2 white onion-diced
    Just put your turkey and turkey sausage in a bowl-add your sausage, onion and seasonings to your taste-watch your salt though -the turkey has such a great flavor you do not need much-I just combine the meats and seasoning with my hands then I add a little almond meal until they get a little sticky and are easy to roll.
    I roll them about 1 inch round and usually this fills up a cookie sheet or sometimes 2.
    Bake for about 20-30 minutes on 375. You need to watch them at times they will cook faster just depending on the size of the meatballs
    Also-these are so easy you can add anything to them. I have added chopped kalamata olives and basil and they were delicious. Sorry guys that I can’t be more technical with this recipe.

  12. Dusti says:

    This dish is Paleo and amazing. My 9yr old twins gobbled it up
    Grilled Salmon with Avocado


    2 avocados – peeled, pitted and diced
    2 cloves garlic, peeled and minced
    3 tablespoons Greek-style yogurt
    1 tablespoon fresh lemon juice
    salt and pepper to taste
    2 pounds salmon steaks
    2 teaspoons dried dill weed
    2 teaspoons lemon pepper
    salt to taste

    Preheat an outdoor grill for high heat, and lightly oil grate.
    In a medium bowl, mash together avocados, garlic, yogurt, and lemon juice. Season with salt and pepper.
    Rub salmon with dill, lemon pepper, and salt. Place on the prepared grill, and cook 15 minutes, turning once, until easily flaked with a fork. Serve with the avocado mixture.

  13. Kath says:

    I loved this website Pre “Zone” and come to find out that some of the recipes are really zone friendly, try this one out!!

    Made it for my family and they loved!! My sisters husband said it was the best thing she has ever made.

  14. Joni says:

    Dan- Better late than never-here is the link to the recipe for the Zone pizza crust. A few tips-be liberal with the olive oil when coating the pizza pan-it is very sticky- also roll the dough into a ball and flatten it out slightly then push it out to the ends of the pan with wet hands..don’t let it get too thick in any one spot. I didn’t use the ingredients in the recipe I did mine GREEK style with a little homemade yogurt sauce, diced tomatoes, kalmata olives, red onion, spinach and grilled chicken-I think you could block it out really well if you tried-not my strong suit but Liz might be able to tell you the blocks. Its a great crust and if you just have to have pizza this is a great alternative.

    • Maria says:


      Read up on soy products and Insulin-like growth factors (IGF -1). I would be weary of using soy products personally due to the phytoestrogens in the soy (it negatively affects estrogen in our bodies). There’s lots of good reading out there on this subject, but here’s a good one that’s easy to read.

      Just my 2 cents. 🙂

  15. Mikeb says:

    so classic recipe.
    3 towering scoops of vanilla ice cream
    6 oz rootbeer

    Give or take 6 blocks of fat and carbs so add 6 blocks if protein to make it complete

  16. Dusti says:

    I made this tonight for the fam, served it with asparagus, side salad, and strawberries. They all gobbled it up, including the picky 9yr olds. I hope someone can enjoy it as much as we did; easy too!

    Grilled citrus Salmon

    1/2 Cup(s) divided orange juice
    1/4 Cup(s) lemon juice
    2 Tablespoon(s) divided orange peel – grated
    1 1/2 Tablespoon(s) divided sugar
    1 Teaspoon(s) lemon peel – grated
    1 Teaspoon(s) oil
    1 1/2 Teaspoon(s) fresh rosemary – minced
    3/4 Teaspoon(s) fresh basil – torn
    1/2 Teaspoon(s) salt`
    1/4 Teaspoon(s) pepper
    1/4 Teaspoon(s) cayenne pepper
    1 Cup(s) plain yogurt
    4 salmon fillet

    In a bowl. combine the 1/4 cup orange juice, lemon juice, 1 tab. orange peel, 1 1/2 teas. sugar, lemon peel,oil, rosemary, basil, salt, pepper, cayenne pepper; mix well. Set aside 1/4 cup. Pour remaining marinade into a large resealable plastic bag; add salmon. Turn to coat. Refrigerate for 30 minutes; turn once or twice. Cover and chill reserved marinade.
    Coat grill rack with nonstick cooking spray before starting the grill. Drain and discard marinade from salmon. Place skin side down on grill. Grill, covered, over medium-high heat for 5 minutes. Baste with reserved marinade. Grill 5-10 minutes longer or until fish flakes easily with a fork. basting frequently.
    For sauce, in a small bowl, combine all the sauce ingredients Yogurt 2 tab. orange juice, 1 tab. sugar and 1 tab. orange peel. Serve with the salmon.

  17. mikeb says:

    whats this mila craze about?? opinions anyone?

    mila is a “miracle seed” do some research and let me know your opinion

  18. Maria says:

    Mike –
    Great question! You will hear all sorts of comments regarding that topic. Here’s mine:
    Wheat is unnatural as we cannot eat it in its unrefined form. When ingested wheat irritates the gut and contains anti-nutrients (read up on lectins in wheat and why you should avoid them).

    Robb Wolf (bio-chemist, author and strong advocate of the paleolithic nutrition) puts it best when he says that gluten, found in wheat, oats, and barley, affects the transcriptional modification of the DNA in our cells and has been shown to alter every normal process of the human body.

    For many of us that seem to “tolerate” wheat since we don’t think we notice any ill effects, know that those effects are still real. If you remove gluten from your diet for 30 days, you may or may not notice an immediate effect (gut is less irritated, less bloated, GI heals), but the effect of wheat consumption will eventually become an issue and sometimes, even obviously so.

  19. Joni says:

    That recipe looks yummy Kath!!

    I am learning to love spaghetti squash-I didn’t think my son would like it but he loves it as well. Everything in moderation I say but I did make this lasagna this week and it was amazing. I followed the instructions pretty much by the ounce excpet for the turkey portion. 4 oz didn’t seem like enough to me so I added a little more. I don’t know that it was necessary but it was really yummy. I love spicy so I added a little chili garlic sauce into my spaghetti sauce and some red pepper flakes.. I think those of you with small children that worry about not being able to get them to eat some of the zone food-you might want to try this. It was surprisingly delicious!

  20. Kath says:

    Ok, just made this tonight, got it off a website for Zone recipes – and it is YUMMY!!! or should I say Awesome….

    Easy Awesome Chicken

    • 3 oz chicken breast (3 Blocks Protein)
    • 1 tsp olive oil (3 Blocks Fat)
    • 3/4 cup pineapple, cubed (1 1/2 Blocks Carb)
    • 1 1/2 cups frozen broccoli (1 1/2 Blocks Carb)
    • Garlic powder
    • Salt
    • Pepper
    • Ginger
    • Heat olive oil in non-stick frying pan.
    • Cut chicken into bite-size pieces, add to olive oil and brown. Stir often.
    • Add salt, pepper, and garlic to taste.
    • While chicken is cooking, prepare broccoli according to package directions (microwave is easiest!)
    • Add pineapple to chicken mixture. Sprinkle with ginger.
    • Cook chicken mix until chicken is cooked through, pineapple has softened, and juice has thickened slightly (about 5 minutes).
    • Create broccoli bed on serving plate, pour chicken mixture on top and serve immediately.
    • Variations: Cut olive oil in half and sprinkle final product with almond slivers. Add broccoli to chicken mix for more of a stir fry.

  21. mikeb says:

    whats everyones take on wheat bread?

  22. Dusti says:

    Okay here is one of my favorite all be it weird breakfasts/lunches. My hubby said I was gross until he tried it:

    2 oz ham diced
    1/2c red pepper diced
    2c chopped spinach
    1 c chopped broccoli

    Toss all ingredients into a frying pan with
    1/3tsp olive oil saute until greens are bright. Make a empty whole in the center of the vegis and crack
    1 whole egg
    When the egg is scrambled and cooked stir it into the vegi mixture.
    I eat it w/ 1/2 a small banana and 1 tsp peanut butter on the side.
    My favorite 3 block meal.

    If you don’t want the nana and p.b. add avacodo to the main dish with a little salsa!!!

  23. Michelle Mitchell says:

    Does the community price include teachers? 🙂 kim landon just told me about the gym. I need my butt kicked now! I think the last time I worked out was with you 3 years ago. It feels like it…hope to see you soon. Michelle

    • crossfit22 says:

      Hey Michelle!!!!!!! We are having so much fun and LOVE LOVE LOVE our new place, you have to come check us out. Yes it does apply to teachers so get your butt there so I can kick it. I’m so excited to hear from you. We do a free class tomorrow at 7am so come see us…..and bring Kim with you. I miss you guys!

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