30-day meal plan for CrossFit

Written byListonic team

Updated on Oct 1, 2024

Crushing it at CrossFit but feeling lost in the meal prep game? Our 30-Day Meal Plan for CrossFit is here to help you conquer your WODs. This guide provides a month of delicious and functional meals that will keep you fueled for those intense workouts and brutal metcons. Get ready to optimize your performance and recovery with a diet designed for peak CrossFit performance.

Meal plan grocery list

Meats

Chicken breast

Ground beef

Chicken thighs

Pork tenderloin

Salmon fillet

Shrimp

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Mozzarella cheese

Dry goods

Brown rice

Quinoa

Oats

Fresh grocery

Spinach

Kale

Broccoli

Sweet potatoes

Avocado

Blueberries

Strawberries

Bananas

Apples

Oranges

Tomatoes

Cucumbers

Carrots

Bell peppers

Zucchini

Snacks & sweets

Almonds

Spices & sauces

Olive oil

Coconut oil

Bakery

Whole wheat bread

Cans & jars

Black beans

Meal plan overview

Crush your WODs with the 30-Day Meal Plan for CrossFit. This plan is packed with high-protein, nutrient-dense meals to support intense workouts and speedy recovery. Think grilled chicken with sweet potatoes, quinoa salads, and protein shakes to keep you going strong.

Each day’s menu is designed to provide the energy and nutrients you need for those tough CrossFit sessions. With balanced meals that fuel your performance, you’ll be ready to tackle every challenge head-on.

30-day meal plan for CrossFit exemplary product

Foods to eat

Lean Protein Sources: Chicken, turkey, lean beef, eggs, and Greek yogurt for muscle repair and growth.
Complex Carbohydrates: Quinoa, sweet potatoes, brown rice, whole grain bread, and oats for sustained energy.
Healthy Fats: Avocado, nuts, seeds, olive oil, and fatty fish like tuna for joint health and inflammation reduction.
Fruits and Vegetables: Berries, spinach, kale, bananas, and oranges for vitamins, minerals, and antioxidants.
Hydration: Water, herbal teas, and electrolyte-rich drinks to maintain performance and prevent dehydration.

✅Tip

Whip up a post-CrossFit smoothie with tart cherries – research suggests they might help reduce muscle soreness.

Foods not to eat

Highly Processed Foods: Chips, sugary snacks, and fast food which can negatively impact performance and recovery.
Excessive Sugars: Limit intake of candies, sodas, and desserts which can cause energy crashes.
Trans Fats: Avoid foods with hydrogenated oils like margarine and packaged snacks.
Heavy Meals: Steer clear of large, heavy meals before workouts to prevent discomfort and sluggishness.
Alcohol: Limit alcohol consumption as it can impair recovery and disrupt sleep patterns.

Join 20M+ smart shoppers worldwide

Main benefits

The 30-day meal plan for CrossFit athletes is designed to enhance performance and support muscle endurance. One key benefit is its focus on a high intake of complex carbohydrates, which fuels intense and frequent workouts. This plan also includes specific timing for nutrient intake to maximize recovery and muscle synthesis. Another unique benefit is the incorporation of varied protein sources to ensure a full amino acid profile, crucial for muscle repair. The diet also emphasizes healthy fats, which provide sustained energy and support joint health. Finally, it includes ample vegetables and fruits, contributing to overall antioxidant levels and reducing exercise-induced oxidative stress.

Recommended nutrient breakdown

Protein: 45%

Fat: 17%

Carbs: 25%

Fiber: 5%

Other: 8%

How to budget on this meal plan

Eating for CrossFit is all about balancing protein, fats, and carbs, and you can do it without overspending. Bulk buying grains and legumes can help keep costs down, and don’t underestimate the savings from cooking at home. Eggs and canned fish are budget-friendly protein sources, and in-season produce is usually cheaper and fresher. Opt for generic brands over name brands; they’re often just as good. Preparing meals ahead of time not only helps you stick to your diet but also prevents expensive, last-minute takeout orders.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

Here are some healthy snack options for a 30-day meal plan for CrossFit:

Protein bars
Cottage cheese with pineapple
Trail mix with dried fruits and nuts
Steamed edamame sprinkled with sea salt
Whole grain rice cakes with almond butter
Homemade energy balls with oats, nuts, and dates
Turkey slices wrapped around cucumber sticks

For a 30-day CrossFit meal plan, water is essential to keep muscles hydrated and support recovery. Electrolyte-infused drinks or coconut water are excellent for maintaining electrolyte balance. Protein shakes or smoothies with added greens can help with muscle repair and energy. Steer clear of sugary sodas and energy drinks to maintain optimal performance and health.

In the 30-day meal plan for CrossFit enthusiasts, focus on ample protein intake to support muscle recovery and growth. Opt for lean proteins like chicken, eggs, fish, and plant-based options like beans and lentils. Fiber-rich carbohydrates such as quinoa, sweet potatoes, and oats provide sustained energy during intense workouts. Incorporate healthy fats from sources like nuts, seeds, and fatty fish to promote joint health and inflammation reduction. Include plenty of vitamin-rich foods like fruits, vegetables, and fortified dairy or plant-based alternatives for overall health and immune function.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and a banana
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Baked salmon fillet with sweet potatoes and kale
Snack:Greek yogurt with blueberries and almonds

Day 2

Breakfast:Oatmeal with strawberries and almond slices
Lunch:Ground beef and black bean salad with bell peppers, tomatoes, and avocado
Dinner:Pork tenderloin with roasted carrots and brown rice
Snack:Apple slices with cottage cheese

Day 3

Breakfast:Greek yogurt with sliced bananas and oats
Lunch:Shrimp and cucumber salad with olive oil and lemon dressing
Dinner:Chicken thighs with zucchini and quinoa
Snack:Mozzarella cheese with cherry tomatoes

Day 4

Breakfast:Whole wheat toast with avocado and poached eggs
Lunch:Salmon fillet with brown rice and steamed broccoli
Dinner:Ground beef stuffed bell peppers with quinoa and black beans
Snack:Orange slices with almonds

Day 5

Breakfast:Greek yogurt with strawberries and oats
Lunch:Grilled chicken breast with kale and quinoa salad
Dinner:Pork tenderloin with roasted sweet potatoes and steamed carrots
Snack:Cottage cheese with blueberries

Day 6

Breakfast:Scrambled eggs with spinach and whole wheat toast
Lunch:Shrimp and avocado salad with tomatoes and cucumbers
Dinner:Baked chicken thighs with zucchini and brown rice
Snack:Apple slices with mozzarella cheese

Day 7

Breakfast:Oatmeal with sliced bananas and almonds
Lunch:Salmon fillet with quinoa and steamed broccoli
Dinner:Ground beef and black bean stir-fry with bell peppers and carrots
Snack:Greek yogurt with blueberries and honey

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!