The CrossFit diet for women focuses on lean protein, low glycemic carbohydrates, and mono-unsaturated fats. It recommends getting 30% of calories from protein, 40% from carbs, and 30% from fats. The diet emphasizes natural, unprocessed foods like vegetables, fruits, lean meats, nuts and seeds while avoiding dairy, grains, legumes and refined foods. Sample meal plans are provided for each day of the week following these dietary guidelines.

1. Cross fit Diet For
Women
propaleodiet.com

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.
•

10. For more information visit
http://www.propaleodiet.com