Meal Guidelines

At CrossFit Midland, we strongly recommend eating a Paleolithic (or caveman) Diet.  The essentials of the Paleolithic Diet are:

Eat none of the following:

• grains - including bread, pasta, noodles
• beans - including string beans, kidney beans, lentils, peanuts, and peas
• potatoes (sweet potatoes are ok - just not white!)
• sugar or processed foods

Eat the following:

• meat, eggs, chicken, and fish
• fruit
• vegetables (especially leafy greens)
• nuts (i.e. walnuts, macadamia nuts, almonds, cashews, pecans)
• berries (i.e. strawberries, blueberries, raspberries) 

Sample meals:

Breakfast (for men)

4 eggs or 4 oz. meat (turkey, chicken, sausage, canadian bacon, etc)

1 piece of fruit 

handful of nuts (less than 20)

Breakfast (for women)

3 eggs or 3 oz. meat (turkey, chicken, sausage, canadian bacon, etc)

1 piece fruit 

small handful of nuts (less than 10) 

Lunch (for men)

4 oz. meat (chicken, beef, pork, turkey, etc)

3 cups spinach salad (including any veggies you like)

2 tbps. olive oil dressing, or 3 tbsp. avocado, or 15 olives

Lunch (for women)

3 oz. meat (chicken, beef, pork, turkey, etc)

2 cups spinach salad (including any veggies you like)

1 tbps. olive oil dressing, or 2 tbps. avocado, or 10 olives

Dinner (for men)

4 oz. meat or 7 oz. fish 

3 cups steamed veggies  or 1 sweet potato 

1 cup mixed berries

1 tbps. oil or butter

Dinner (for women)

3 oz. meat or 5 oz. fish

2 cups steamed veggies or 1 small sweet potato

1 cup mixed berries

1 tbps. oil or butter

Suggested fruits: all berries, cantaloupe, peaches, apples, pears, grapes (bananas are ok, but only after working out!)

Suggested veggies: broccoli, cauliflower, asparagus, zucchini, spinach, okra, bell peppers, onions, mushrooms, spaghetti squash (in place of pasta), green beans

Suggested meats: grass-fed beef, chicken, buffalo, pork tenderloin, turkey, fish, jerky (ALL protein sources should come from an animal)

Suggested fats: olive or canola oil, grass-fed butter, almond butter, olives, all nuts, avocado, guacamole

As always, we encourage any questions or comments from you! Our goal at CrossFit Midland is to increase your strength, agility, and conditioning, and nutrition is vital to your success in and out of the gym.  Please feel free to contact us with your questions and we would be glad to help!