2. • Cross Fit is a strength and conditioning routine that many
armed forces and police academies use to get their
members and trainees into shape and maintain fitness.
• A part of being healthy is the maintenance of the diet
and the diet should be followed regularly by women’s
• Also it is better to consult a doctor before starting with
the cross fit diet
3. Diet break down
• The ideal break down according to the cross fit diet is
approximately
• 30 % lean protein
• 40 % low glycemic carbohydrates
• 30 % mono unsaturated fats
• In order to figure out the calorie needs then consume 0.7
to 1.0 g per lb of your body weight with 0.7 g appropriate
for individuals with a moderately intense workout
routine, and 1.0 g for serious athletes
4. Suggested foods
• The Cross Fit diet has a lot in common with what is called
the Paleolithic, or Paleo, diet.
• This diet does not include processed foods or highly
refined carbohydrates
• The majority of food consumed is natural, with an
emphasis on vegetables, lean meats, nuts and seeds.
• Other foods to include in your diet are eggs, fish,
shellfish and fresh fruit.
• Cross Fit adds that you should consume very little starch
while on this diet, and no sugar.
5. Foods to avoid
• Since the Cross Fit diet emphasizes unprocessed fresh
food, you may have to eliminate a lot of your favorite
foods from your diet.
• According to Creighton University Medical Center, all
processed foods should be avoided on the Paleo diet
• Other foods like dairy products, such as milk, cheese and
cream; cereal grains, such as barley, rice, corn, millet and
wheat; beans, including soybeans; fatty meats; and
sodas, juices and candy should also be avoided from the
diet list
6. Diet plan
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.
7. 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)
8. 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.
9. • 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.
•
