free - CrossFit Valve

free - CrossFit Valve
CrossFit Valve
Nutrition Guide
Food is
FUEL
not
Therapy
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Nutrition Guide
Welcome to the start of your new
lifestyle!
Our Aim is to Remove the very foods
that are inflammatory.
Making sure to replenish with nutrientdense foods.
Optimizing your lifestyle to be
healthy, sustainable and enjoyable.
TOP 5 TIPS TO ACHIEVE
SUCCESS
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1. Prepare your food in advance.
2. Set performance goals in the
gym.
3. Engage with your fitness
community.
4. Stay positive.
5. Keep committed.
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Nutrition Guide
DIET OVERVIEW
Eat meat and vegetables, nuts and
seeds, some fruit, little starch and
no sugar. Keep intake to levels
that support performance not
body fat.
Occasionally eat: Dark chocolate, rice,
pasta, white potato, gluten free bread,
rolled oats and honey. Keep fruit
consumption to no more than 2 pieces
per day and drink 1L of water for every
30kg’s of body mass every day.
Stay away from all processed food including
refined grains, biscuits, crackers, chips, cookies,
doughnuts, sweets, deep fried food, noodles,
fried rice, Thai food, pizza etc.
Too much fruit in your diet can have a negative
impact on burning fat.
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HOW MANY MEALS A DAY?
3 Meals per day (lose weight)
4 Meals per day (Burn fat, build muscle)
5 Meals per day (Gain muscle weight)
If you’re hungry between meals eat a snack and
drink water.
EVERY MEAL MUST HAVE:
PROTEINS
- Complete palm of your hand
Note: Animal sourced protein is the best.
CARBOHYDRATES
- Mixed vegetables
Note: To gain muscle, add one clenched fist full
of sweet potato or ½ cup brown rice to your
breakfast and lunchtime meal.
FATS
- Cup your hand and ensure the serve size does
not exceed the crease of your hand.
Note: Good fats such as Avocado, unsalted raw
nuts and olive oil work best.
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SHOPPING GUIDE
PROTEIN
Eggs, lean beef, chicken breast, turkey, lamb, fish, pork and
seafood.
Note: Rotate your protein sources regularly and purchase
high quality cuts of meat with little fat. Grass fed is best.
FRUIT
Berries, apples, bananas, kiwi, pears, lemon, grapes, oranges,
plums, apricots and tomatoes.
Note: Stick with fruit that are in season.
VEGETABLES
Leafy greens, zucchini, cauliflower, broccoli, carrots, celery,
beetroot, eggplant, sweet potato, mushrooms, kale, lettuce,
cucumbers, onions, peppers, spinach and garlic.
HERBS AND SPICES
Black pepper, thyme, mint, basil, cumin, sea salt, paprika and
all other spices.
FATS
Olive oil, high quality butter (grass fed), raw nuts, coconut
oil, flax seeds, pumpkin seeds, almond butter, organic nut
butter, coconut milk, almond milk and white cheeses.
BEVERAGES
Water, tea, black coffee, mineral water, freshly squeezed
juice, coconut water.
Note: Stick to wholefoods that have not been processed. The
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perimeter of the shopping center should provide you with
95% of your food. Stay away from the supermarket isles!!!
EXAMPLE DAY 1
MEAL 1 BALSAMIC ONION AND SPINACH OMELET
SERVES 4
Ingredients:
8 eggs
1 large yellow onion, roughly chopped
4 cups fresh spinach, or 8 oz frozen, thawed, squeezed
dry
2 tbsp cooking fat (i.e. ghee or olive oil), plus more for
cooking omelets
1 ½ tbsp balsamic vinegar
4 tbsp water
Sea salt to taste
Preparation:
In medium size skillet heat 2 tbsp of cooking fat over
medium high heat.
Add chopped onions and cook until slightly golden,
about 5-10 minutes, stirring often so the onions do not burn.
Turn oven down to low heat and stir in balsamic vinegar and
salt to taste.
Add the spinach leaves until they just start to wilt. If using
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frozen spinach, leave the spinach in the pan long enough to
warm it up.
Remove the onions and spinach from the pan and set aside.
In a separate bowl whisk together 2 eggs and 1tbsp of water
until the yolk and whites are blended.
Re-heat the same skillet used for the onion and spinach over
medium heat with about 1 tbsp cooking fat.
Pour eggs into heated skillet making sure to coat the entire
pan, use a spatula to stir the omelet gently while it cooks to
allow uncooked parts to run underneath.
When the omelet is set fill ½ of the omelet with a ¼ of the
onion spinach mixture, fold the other half of the omelet over
the filling, cook for another minute.
Remove from heat and slide on to a plate.
Repeat the process with remaining ingredients.
MEAL 2 CHOPPED TUNA SALAD
SERVES 4:
2 (6 oz) cans wild caught tuna in water, drained
1 large head romaine lettuce, chopped
2 celery stalks, finely chopped
1/2 red onion, finely chopped
1/3 cup extra-virgin olive oil
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1 tbsp Dijon mustard
3 tbsp fresh lemon juice
1 clove garlic, minced or 1/8 tsp garlic powder
Sea salt & freshly ground black pepper to taste.
In a large bowl combine tuna, lettuce, celery, and red
onion.
In a separate bowl whisk together olive oil, Dijon mustard,
lemon juice, garlic, and season to taste with salt and pepper.
Drizzle salad with vinaigrette and toss until well mixed. Feel
free to add avocado, tomatoes, carrots or any of other
favorite vegetables that you may already have.
If packing this lunch, keep the vinaigrette in a separate small
container and mix with the salad right before eating.
MEAL 3 CHICKEN AND BROCCOLI STIR FRY
SERVES 4
4 lbs boneless chicken breast, cubed
1 white onion, finely chopped
8 garlic cloves, minced
2 tbsp + 2 tsp fresh ginger, minced
¾ cup coconut aminos
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16 cups broccoli, trimmed with sliced stalks and medium
florets
4 tsp red chili flakes, optional
½ cup coconut oil
½ cup water
Sea salt & freshly ground black pepper to taste.
In a large bowl mix together the chicken, onion, half of the
garlic, half of the ginger, salt, pepper, and coconut aminos.
Set aside and let it marinate for at least 15 minutes.
In a large skillet add 4 tbsp of coconut oil and heat over high
heat.
Add the broccoli, remaining ginger, garlic and 8 tablespoons
of water, season with salt and pepper. Stir-fry until broccoli
is bright green but crisp, about 5 minutes.
Remove broccoli from the skillet and set aside.
Re-heat the same skillet on high with 4 more tablespoons of
coconut oil.
Add the chicken including the marinade, and chili flakes if
using.
Stir-Fry until the chicken is cooked through, about 6-8
minutes.
Return the broccoli to the skillet and mix until chicken and
broccoli are combined.
NOTES:
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EXAMPLE DAY 2
MEAL 1 SALSA SCRAMBLED EGGS WITH AVOCADO AND
BACON
SERVES 4
12 eggs
¾ cup Paleo friendly salsa
1 avocado, peeled, pitted, and sliced
16 slices of good quality bacon (gluten, nitrate & nitrite, and
sugar free)
1-2 tbsp cooking fat
Sea salt & freshly ground black pepper to taste.
Place the bacon slices in a large frying pan and heat over
medium heat.
Cook the bacon slices flipping occasionally until desired
crispiness.
Remove from the pan and let the bacon rest on a paper
towel covered plate.
In a medium bowl whisk together the eggs, salt and pepper
until slightly frothy.
Heat your choice of cooking fat in a large skillet over
medium heat.
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Once the pan is hot pour the eggs in and let them cook for 10
– 20 seconds.
Add the salsa to the eggs and gently stir the eggs in order to
form soft curdles and scramble them.
Cook until the eggs thicken and set.
Divide the eggs on to 4 plates and serve each with avocado
slices and bacon.
MEAL 2 MEATBALLS AND SPAGHETTI SQUASH
1 (3 lb) Spaghetti Squash, halved lengthwise and seeded
1 ½ lbs ground grass-fed beef
1 ½ lbs ground pork
½ medium onion, grated (approx. ¼ cup)
1 egg
3 garlic cloves, minced
¼ cup fresh parsley, chopped
½ tsp dried basil
¼ tsp dried oregano
¼ tsp dried thyme
2 tbsp extra-virgin olive oil + more for coating
44 oz of good quality tomato sauce
Sea salt & freshly ground black pepper to taste.
Preheat the oven to 350 F.
Lightly coat the inside and edges of the spaghetti squash
halves with olive oil.
Place the spaghetti squash cut side down on a baking sheet
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and bake for 30-40 minutes in the preheated oven.
Once cooked, remove the squash from the oven and set it
aside to let cool.
Use a fork or spoon to pull away the stringy flesh from the
squash.
While the squash is cooking, in a large bowl gently combine
the ground beef and pork with all of the remaining
ingredients except the tomato sauce & olive oil. Be very
careful to not over mix.
Form about 32 meatballs.
Heat 2 tablespoons of oil in a large skillet (one large enough
to fit the meatballs) over medium-high heat. If needed cook
in 2 skillets or in batches.
Once hot, add the meatballs and reduce to medium heat,
occasionally turn the meatballs until they are fully browned.
Carefully pour in the tomato sauce stirring to coat the
meatballs.
Bring the sauce to a simmer, cover and cook meatballs until
cooked through, about an additional 10 minutes. Serve the
sauce and meatballs over the squash. (serving size 4
meatballs per person)
MEAL 3 CHILLI BURGERS WITH SWEET POTATO FRIES
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Burgers:
1 ½ lbs ground beef
1 tsp garlic powder
1 tsp onion powder
Cooking fat
Sea salt and freshly ground black pepper
Toppings: shredded lettuce, sliced onion, sliced tomato
Chili Sauce:
1 onion, minced
1 ½ cup tomato sauce
¾ cup water
1 tsp chili powder
½ tsp smoked paprika
½ tsp dried oregano
¼ tsp cayenne pepper, optional
Sea salt and freshly ground black pepper
Sweet Potato Fries:
2 lbs of sweet potatoes, cut lengthwise into ¼ inch thick
matchsticks. You can leave the skin on or peal it off.
¼ cup cooking fat
Sea salt and freshly ground black pepper to taste
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Chili Burgers:
In a bowl, combine together the ground beef, garlic powder
onion powder and season with salt and pepper.
Form 4 patties of equal size with the the meat mixture, set
aside.
Combine all of the ingredients for the chili sauce in a
saucepan placed over a medium heat. Season to taste with
salt and pepper and bring to a boil.
Lower the heat and let the sauce simmer for about 10
minutes. Remove from the heat.
While the sauce is simmering, heat a large skillet with a
small amount of cooking fat over medium high heat.
Once the skillet is hot place the burgers in the pan.
Cook the patties for 4-6 minutes on each side, depending
on
desired doneness, only flipping them once.
Remove from the heat.
Sweet Potato Fries:
Preheat your oven to 425 F.
In a bowl, coat the sweet potato matchsticks with the
cooking fat and season with salt and pepper.
Place the potatoes on a baking tray in a single layer so they
cook evenly.
Roast the sweet potato fries for about 20 minutes. Test with
the tip of a knife and see if the knife easily slips in. If not,
bake for another 5 minutes and test again.
Serve the burgers with lettuce, tomato, onion and drizzle the
chili sauce on top. Serve the warm sweet potato fries on the
side.
EXAMPLE DAY 3
MEAL 1 MEATBALLS WITH SAUTEED SPINACH
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SERVES 4
Leftover meatballs in tomato sauce
18-20 oz baby spinach
1 tbsp cooking fat
Sea salt & freshly ground black pepper to taste
Reheat meatballs with tomato sauce in the microwave or
stovetop.
In a large sized sauté pan heat cooking fat over medium
Heat.
Add spinach and stir occasionally until spinach is wilted.
Season to taste with salt and pepper and stir once again.
Remove from stove and toss with meatballs and sauce.
Divide into 4 portions and serve.
MEAL 2 STEAK AND AVOCADO SALAD
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2 big steaks, your favorite cut (sirloin works well here)
1 avocado, peeled and diced
1 big red bell pepper, diced
½ cup of celery, sliced
2 green onions, chopped
2 tbsp extra virgin olive oil
1 tbsp lemon juice
2 tbsp cooking fat
Sea salt and freshly ground black pepper
In a skillet big enough to cook two steaks, melt 1 tbsp
of the
cooking fat over medium-high heat.
Cook the red bell peppers until soft but still crunchy
(about)
2 to 3 minutes) and set aside.
Season the 2 steaks with sea salt and freshly ground black
pepper to taste.
In the same skillet, add the cooking fat and brown the two
sirloins on each side, until done to your liking. 2-3 minutes
on each side will give you a nice medium-rare steak.
Remove the steaks from the skillet and let them rest for
about 5 minutes.
In a big bowl, combine the roasted red bell peppers,
avocado, green onions, celery, lemon juice, and olive oil to
prepare the salad.
Season to taste with sea salt and freshly ground black
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pepper.
Cut the steak into slices, and serve with the avocado salad on
top.
MEAL 3 CHICKEN DRUMSTICKS WITH SWEET POTATO
MASH AND SAUTEED SPINACH
SERVES 8
24 chicken drumsticks, skin on
2 tsp smoked paprika
1 tsp sea salt
1 tsp garlic powder
1 tsp ground black pepper
1 tsp poultry seasoning
1 tsp cayenne pepper, optional
1 cup ghee or coconut oil
4 lbs sweet potatoes, peeled and cut into 1 inch chunks
6 tbsp ghee or coconut oil, softened
½ tsp cinnamon
¼ tsp ground nutmeg
¼ tsp sea salt
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1 lb baby spinach
1 tbsp cooking fat
Sea salt & freshly ground black pepper to taste
Preheat oven to 425 F with a baking sheet large enough to fit
the drumsticks inside (use 2 if needed).
In a saucepan over medium-low heat melt the ghee or
coconut oil and add the seasonings, mix well, remove from
heat.
Rinse and pat the drumsticks dry.
Dip each drumstick into the mixture so they are fully coated.
Place them on the preheated baking sheet(s).
Once they have all been dipped use a pastry/cooking brush
to give them one good last coating of the remaining butter.
Place them in the oven for 40-45 minutes, until internal
temperature reaches 165 F. If using 2 baking sheets rotate
halfway through.
If you desire crispier skin turn on the broiler and let each
sheet broil for a couple minutes, watching them closely.
Remove from the oven and transfer to a plate.
Sweet Potatoes:
Place the sweet potatoes in a large pot and fill with cold
water just enough so they are covered.
Bring to a boil and cook until soft, about 15 minutes.
Strain the potatoes and return them to the pot, add the ghee
or coconut oil, cinnamon, nutmeg, and salt. Mash well.
Spinach:
In a large sized sauté pan heat the cooking fat over medium
heat.
Add spinach and stir occasionally until spinach is wilted.
Season to taste with salt and pepper and stir once again.
Serve 3 drumsticks per person with the mashed sweet
potatoes and sautéed spinach.
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NOTES:
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DAILY MEAL PLAN TEMPLATE
MEAL 1: ___________________________________________________________
PROTEIN __________________________________________________________
CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
MEAL 2: ___________________________________________________________
PROTEIN __________________________________________________________
CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
MEAL 3: ___________________________________________________________
PROTEIN __________________________________________________________
CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
MEAL 4: ___________________________________________________________
PROTEIN __________________________________________________________
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CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
MEAL 5: ___________________________________________________________
PROTEIN __________________________________________________________
CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
DAILY MEAL PLAN TEMPLATE
MEAL 1: ___________________________________________________________
PROTEIN __________________________________________________________
CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
MEAL 2: ___________________________________________________________
PROTEIN __________________________________________________________
CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
MEAL 3: ___________________________________________________________
PROTEIN __________________________________________________________
CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
MEAL 4: ___________________________________________________________
PROTEIN __________________________________________________________
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CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
MEAL 5: ___________________________________________________________
PROTEIN __________________________________________________________
CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
DAILY MEAL PLAN TEMPLATE
MEAL 1: ___________________________________________________________
PROTEIN __________________________________________________________
CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
MEAL 2: ___________________________________________________________
PROTEIN __________________________________________________________
CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
MEAL 3: ___________________________________________________________
PROTEIN __________________________________________________________
CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
MEAL 4: ___________________________________________________________
PROTEIN __________________________________________________________
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CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
MEAL 5: ___________________________________________________________
PROTEIN __________________________________________________________
CARBS_____________________________________________________________
FATS_______________________________________________________________
WATER____________________________________________________________
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