14-day meal plan for CrossFit

Written byListonic team

Updated on Oct 1, 2024

Elevate your CrossFit game with the 14-Day Meal Plan for CrossFit. This plan delivers the essential nutrients to boost your energy, enhance performance, and support recovery. Savor meals that keep you fueled and ready for every workout, helping you crush your CrossFit goals.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Oats

Chia seeds

Almond butter

Meats

Chicken breast

Salmon

Ground turkey

Dairy & eggs

Greek yogurt

Eggs

Cottage cheese

Mozzarella cheese

Fish & seafood

Tuna

Fresh grocery

Sweet potatoes

Spinach

Kale

Broccoli

Bananas

Apples

Avocados

Bell peppers

Carrots

Tomatoes

Blueberries

Lemon

Bakery

Whole wheat bread

Plant based

Black beans

Lentils

Almonds

Walnuts

Spices & sauces

Garlic

Ginger

Olive oil

Meal plan overview

Enhance your CrossFit performance with the 14-Day Meal Plan for CrossFit. This plan features meals high in protein, complex carbs, and healthy fats to support high-intensity workouts. Enjoy dishes like grilled chicken with sweet potato mash, overnight oats with chia seeds, and green smoothies with almond butter.

Each day offers meal ideas that provide the energy and nutrients needed for CrossFit training and recovery. This plan helps you stay fueled and build strength, ensuring you can tackle even the toughest WODs.

14-day meal plan for CrossFit exemplary product

Foods to eat

Whole Food Carbohydrates: Sweet potatoes, oats, and quinoa provide sustained energy for intense workouts.
High-Quality Proteins: Lean meats, fish, eggs, and plant-based proteins like tempeh support muscle repair and growth.
Healthy Fats: Avocados, nuts, seeds, and olive oil contribute to overall health and sustained energy levels.
Hydration: Water and electrolyte-rich drinks are crucial for maintaining hydration during strenuous activities.
Vegetables and Fruits: A variety of colors to ensure a broad range of nutrients and antioxidants for recovery and immune support.

✅Tip

Incorporate a variety of lean proteins like chicken, fish, and tofu to keep your muscles fueled and aid in recovery throughout two weeks.

Foods not to eat

Refined Sugars: Avoid sugary snacks and drinks that cause quick spikes and crashes in blood sugar levels.
Processed Foods: Stay away from processed meats, canned vegetables, and pre-packaged meals high in preservatives and sodium.
Trans Fats: Limit foods containing hydrogenated oils such as certain baked goods and fried foods that can be inflammatory.
Heavy Dairy Products: Reduce intake of full-fat dairy products that can lead to feeling sluggish and heavy, especially before workouts.
Excessive Caffeine: While some caffeine can be beneficial, too much can lead to dehydration and jitteriness, impacting performance.

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Main benefits

A 14-day meal plan for CrossFit athletes builds on the weekly structure to support sustained performance and recovery over a longer period. Begin mornings with protein-rich breakfasts like protein shakes with oats, berries, and almond milk. Midday meals could rotate between turkey wraps with whole grain tortillas and chicken quinoa bowls loaded with veggies. Evening dinners might include lean beef stir-fry with brown rice or grilled tofu with roasted vegetables. Ensure a variety of nutrient-dense snacks, such as cottage cheese with pineapple or homemade energy bars, to keep energy levels high. Consistent hydration and the inclusion of anti-inflammatory foods like turmeric and ginger help reduce soreness and support recovery.

Recommended nutrient breakdown

Protein: 30%

Fat: 30%

Carbs: 37%

Fiber: 2%

Other: 1%

How to budget on this meal plan

A 14-day meal plan for CrossFit athletes can stay within budget by rotating between cost-effective protein sources like lentils, canned fish, and chicken thighs. Planning meals around bulk purchases of grains like brown rice and oats, as well as seasonal produce, helps manage costs while ensuring balanced nutrition. Batch-cooking versatile dishes like quinoa salads and hearty vegetable soups can provide multiple meals and reduce daily prep time. Snacks such as nuts and Greek yogurt are affordable and help sustain energy levels. Regular hydration with homemade electrolyte solutions made from water, lemon juice, and a bit of honey can be both economical and beneficial.

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Extra tips

Consider these high-energy snacks for CrossFit athletes:

Greek yogurt topped with honey and granola
Banana paired with almond butter
Mixed nuts and seeds
Whole grain crackers served with cheese
Fruit smoothie made with spinach and almond milk
Apple slices spread with peanut butter
Boiled eggs sprinkled with salt and pepper

CrossFit athletes can hydrate with water infused with electrolytes, coconut water for its natural electrolytes, and protein shakes made with water or unsweetened almond milk. Green tea offers antioxidants, while milk or fortified plant-based alternatives provide essential calcium and protein. Avoid sugary beverages and focus on nutrient-rich, hydrating options.

CrossFit athletes should emphasize high-protein, nutrient-rich foods to fuel intense workouts and aid recovery. Opt for lean proteins such as chicken, fish, eggs, and beans, enhanced with spices. Incorporate a variety of vegetables like spinach, bell peppers, and sweet potatoes to provide essential vitamins and minerals. Add whole grains like brown rice, quinoa, and oats for fiber and long-lasting energy. Include healthy fats from avocados, nuts, and seeds. End meals with fresh fruits like bananas or berries for natural sweetness and extra nutrients. This balanced diet helps sustain energy levels and muscle recovery.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with almond butter, chia seeds, and sliced bananas
Lunch:Grilled chicken breast salad with spinach, kale, carrots, and olive oil dressing
Dinner:Baked salmon with garlic-lemon seasoning, quinoa, and steamed broccoli
Snack:Greek yogurt with blueberries and walnuts

Day 2

Breakfast:Scrambled eggs with diced bell peppers and spinach
Lunch:Tuna salad with chopped tomatoes, avocados, and a squeeze of lemon
Dinner:Turkey meatballs in tomato sauce with brown rice
Snack:Apple slices with almond butter

Day 3

Breakfast:Smoothie with spinach, banana, Greek yogurt, and chia seeds
Lunch:Quinoa bowl with black beans, diced tomatoes, and avocado
Dinner:Grilled chicken with sweet potatoes and sautéed kale
Snack:Cottage cheese with sliced apples and almonds

Day 4

Breakfast:Whole wheat toast with smashed avocado and poached eggs
Lunch:Lentil soup with carrots, tomatoes, and spinach
Dinner:Baked mozzarella chicken with broccoli and carrots
Snack:Handful of almonds and walnuts

Day 5

Breakfast:Oat pancakes topped with sliced apples and cinnamon
Lunch:Sweet potato and black bean bowl with mozzarella cheese and salsa
Dinner:Pan-seared tuna steak with ginger-lime sauce over brown rice
Snack:Carrot sticks with almond butter

Day 6

Breakfast:Greek yogurt parfait with layers of oats, blueberries, and honey
Lunch:Salad with grilled turkey, avocado, bell peppers, and olive oil dressing
Dinner:Salmon fillets with garlic-spinach and quinoa
Snack:Cottage cheese with sliced bananas and walnuts

Day 7

Breakfast:Eggs scrambled with spinach, tomatoes, and onions
Lunch:Chicken and avocado wrap with whole wheat bread
Dinner:Ground turkey stir-fry with bell peppers, broccoli, and olive oil
Snack:Sliced cucumbers and cottage cheese

Day 8

Breakfast:Chia pudding made with almond milk, topped with sliced strawberries and almonds
Lunch:Baked sweet potato filled with cottage cheese, spinach, and crushed walnuts
Dinner:Grilled turkey burgers with a side of sautéed kale and quinoa
Snack:A handful of almonds and an apple

Day 9

Breakfast:Banana pancakes made with eggs and oats, topped with fresh blueberries
Lunch:Lentil salad with chopped bell peppers and carrots, olive oil, and lemon dressing
Dinner:Stir-fried chicken with broccoli, ginger, and garlic over brown rice
Snack:Greek yogurt with honey and sliced almonds

Day 10

Breakfast:Omelette with spinach, tomatoes, and mozzarella cheese
Lunch:Quinoa and black bean stuffed bell peppers
Dinner:Baked salmon with sweet potatoes and steamed spinach
Snack:A bowl of mixed fruit (blueberries, banana, apple)

Day 11

Breakfast:Overnight oats with chia seeds, blueberries, and a dollop of Greek yogurt
Lunch:Turkey and spinach salad with avocado and olive oil dressing
Dinner:Grilled salmon with a side of roasted carrots and quinoa
Snack:Carrot and celery sticks with homemade almond butter

Day 12

Breakfast:Whole wheat bread topped with cottage cheese and sliced tomatoes
Lunch:Grilled chicken breast with spinach and kale with vinaigrette dressing
Dinner:Turkey meatloaf with steamed broccoli and mashed sweet potatoes
Snack:Banana with a handful of walnuts

Day 13

Breakfast:Smoothie with Greek yogurt, mixed berries, and granola
Lunch:Grilled cheese sandwich with whole wheat bread and sliced tomatoes
Dinner:Chicken stir-fry with garlic, ginger, bell peppers, and brown rice
Snack:Apple slices with peanut butter

Day 14

Breakfast:Smoothie bowl with Greek yogurt, mixed berries, and oats
Lunch:Lentil soup with carrots, tomatoes, and kale
Dinner:Baked chicken with lemon-garlic seasoning, quinoa, and steamed broccoli
Snack:Cottage cheese with slicedapples or bananas

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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