Energy-boosting meal plan for CrossFit

• Fruits and Vegetables: Fill your plate with a variety of colorful fruits and vegetables like tomatoes, cucumbers, bell peppers, berries, and leafy greens for vitamins, minerals, and antioxidants.
• Whole Grains: Incorporate whole grains such as brown rice, quinoa, bulgur, and whole grain bread for fiber and sustained energy.
• Healthy Fats: Include sources like olive oil, nuts, seeds, and fatty fish like salmon and sardines for heart-healthy fats.
• Legumes: Enjoy beans, lentils, and chickpeas as a primary source of protein, fiber, and essential nutrients.
• Herbs and Spices: Flavor your meals with herbs and spices like garlic, oregano, basil, and cinnamon for added taste and health benefits.

• Processed Foods: Minimize consumption of processed snacks, packaged meals, and sugary treats, opting for whole, natural foods whenever possible.
• Red and Processed Meats: Limit intake of red and processed meats like beef, bacon, and sausage, opting for leaner protein sources instead.
• Refined Grains: Avoid refined grains like white bread, white rice, and pasta, choosing whole grain options for better nutrition.
• Sugary Beverages: Cut out sugary drinks like soda and fruit juices, opting for water, herbal tea, or unsweetened beverages instead.
• Excessive Salt: Be mindful of salt intake, opting for herbs, spices, and other flavorings to season your meals instead.

To power through your CrossFit workouts and maximize recovery, consider incorporating these substitutions:

• For a protein-rich fish, trout can replace salmon in your meals, providing a slightly different flavor and nutrient profile.
• To increase your intake of antioxidants, goji berries can replace blueberries in your snacks and breakfasts.
• For an alternative complex carb, amaranth can replace brown rice, offering a unique texture and nutritional benefits.
• To switch up your greens, arugula can replace kale, adding a peppery flavor to your salads and dishes.
• For a savory fat source, macadamia nuts can replace walnuts, bringing a buttery taste and healthy fats to your meals.

Staying energized for CrossFit on a budget is totally doable. Stock up on staple carbs like brown rice and oats—they’re affordable and versatile. For proteins, think canned tuna and beans. Visit local markets for fresh produce deals and stick to seasonal buys. Meal prepping can also save both time and money, ensuring you always have a balanced meal ready without the impulse to splurge on takeout.