Diets Health And Fitness

What Is the CrossFit Diet?

crossfit diet

Athletes must eat enough food that can support their exercise routine.  So, they must eat lots of vegetables, meat, seeds, and fruits rather than fat, in their daily diet.  An expert named Barry Sears designed the CrossFit diet 30 years ago.  The diet is helpful in controlling blood sugar and reducing the inflammation, which limits the hunger and in turn reduces the chronic disease risk which includes obesity, diabetes, and cardiac problems.  By inflammation reduction, recovery period may also get boosted.

To plan a balanced meal, make three sections of your plate.  One-third should include protein diet such as fish, chicken, beef, or dairy products.  Two third of the plate should include carbohydrates, such as fruits, vegetables.  Monounsaturated fat should fill in between the rest, such as olive oil, avocados or nuts.

The CrossFit meal plan suggests you to do this diet for at least four weeks and then change it according to your own requirements.  Keep it in mind that every CrossFit trainer will provide you different diet advice.


The CrossFit meal plan recommends consuming 40% calories from carbohydrates, 30% from protein and 30% from fats.  But according to their exercise and training, athletes may need more fats to support their training.  To make it simple, the diet is classified in different blocks such as blocks of proteins, carbohydrates or fats.  This way, you can balance your diet according to the plan.

What Is a Block?

Blocks can measure proteins, carbohydrates and fat intake.

  • One block of carbohydrate is 9 grams of carbohydrates, which does NOT include fibers.
  • One block of protein contains 7 grams of proteins.
  • One block of fat contains 1.5 grams of fat.

How Many Blocks Do You Need?

Block requirement depends on different factors:

  • Gender.
  • Body size.
  • Activity level.

Through these factors, you can find out how many blocks you need regularly.  An average male requires 14 blocks daily, whereas an average female requires 11 blocks daily.  Through CrossFit food chart or body fat calculator, you can calculate the number of blocks.  After you do your calculation, you can divide your meal, which contains all the required ingredients in balance.  A woman who has an average size requires 3 blocks of macronutrient at meal, whereas a man needs 4 blocks.  The additional blocks (1-2) can be taken as snacks.

For example, for a woman the daily routine should be:


3 blocks at breakfast, 3 at lunch, 1 block snacks, 3 blocks at dinner and 1 block snack.


3 blocks at breakfast, 3 at lunch, 1 block snacks, 3 blocks at dinner and 1 block snack.


3 blocks at breakfast, 3 at lunch, 1 block snacks, 3 blocks at dinner and 1 block snack.

Foods to Eat

In the CrossFit meal plan, lower GI, low saturated fats are considered as good foods, whereas higher indication of these components are considered as poor food.  For example.

  • Asparagus => 1 carb block = 12 cooked spears/ 1 cup 180 grams.
  • Bell peppers => 1 carb block = 2 peppers/ 2 cups sliced 184 grams.
  • Broccoli => 1 carb block = one and a half cup cooked or 2 and half cup raw (230 grams)
  • Green beans => 1.5 cups fresh or cooked, 187 grams.
  • Romaine lettuce => 10 cups chopped 470 grams.
  • Tomato => 1.5 cups chopped 270 grams.

Best fruit examples.

  • Apple => 1 carb block = half medium sized 91 grams.
  • Blueberries => 1 carb block = half cup, 74 grams.
  • Grapefruit => 1 carb block = half-medium sized 123 grams.
  • Orange => 1 carb block = half-medium sized, 65 grams.
  • Pear => 1 carb block = half medium size, 89 grams.

Examples of best protein foods.

  • Beef => 1 carb block =1 ounce cooked, 28 grams.
  • Chicken breast =>1 carb block = 1 ounce cooked 28 grams.
  • Cod => 1 carb block =1.5 ounce cooked, 42 grams.
  • Cottage cheese => 1 carb block =Quarter cup, 56 grams.
  • Salmon => 1 carb block =one and a half ounce cooked, 42 grams.
  • Tofu => 1 carb block =2 ounces, 56 grams.

Fat rich food examples.

  • Almonds => 3 whole 3.6 grams..
  • Almond butter => half a teaspoon, 2.6 grams.
  • Avocado => one tablespoon, 14 grams.
  • Guacamole => one tablespoon, 15 grams.
  • Olive oil => one third teaspoon, 1.5 grams.

Foods to Avoid.

Although you must not limit yourself from all foods, but you have to limit yourself from the use of certain foods, such as:

  • High glycemic fruit: Bananas, mangos, raisins and dates.
  • Juice: Sugar sweetened juice, apple, orange or grape juices.
  • Vegetables: Corn, potatoes, squash.
  • Sweets or Desserts: Cookies, candy pie, ice cream or cake.
  • Drinks: Soda, energy drinks or lemonade.

Here is a Sample Menu.

Breakfast menu:

  • 3 protein blocks: ¾ cup of cottage cheese
  • 1 carbohydrates block: one and a half cup of chopped tomatoes.
  • 2 carbohydrates block: 1 cup of blueberries.
  • 3 fat blocks: 9 almonds.


  • 3 protein blocks: 84 grams (3 ounces) of grilled chicken breast.
  • 1 carbohydrate block: 1 cup of asparagus.
  • 2-carbohydrate block: half cup of lentils.
  • 3 fat blocks: 1 teaspoon of oil to provide flavor to vegetables.

Afternoon Snack.

  • 1 protein block: 1 boiled egg.
  • 1 carbohydrate block: 2 cups of tomatoes (cherry)
  • 1 fat block: 1-tablespoon avocado.


  • 3 protein blocks: 127 grams of baked salmon (4.5 ounces).
  • 1 carbohydrates block: 234 grams of broccoli (steamed) (4.5 ounces)
  • 1 carbohydrates block: 380 grams of collard greens (2 cups)
  • 1 carbohydrate block: 166 grams of strawberry (1 cup)
  • 3 fat blocks: 4.5 grams of olive oil for salmon cooking. (1 teaspoon)


  • 1 protein block: 28 grams of mozzarella cheese (1 ounce).
  • 1 carbohydrate block: 184 grams bell pepper strip (2 cups).
  • 1 fat block: 16 grams (5 in quantity).

Potential Benefits.

  • Support as fuel in exercise.
  • Helpful in chronic diseases such as heart problems, obesity and diabetes.
  • Support muscles growth and repair.

Potential Drawbacks.

  • Recommendations of protein, carbs, and fats are a concern.
  • Some health conditions such as kidney diseases may restrict your protein diet, this diet has too much protein for such person.


CrossFit meal plan is a healthy plan that can manage your hunger and improve sugar levels in the blood.  Athletes can enjoy this plan to maximize their performance level.

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