Low-carb meal plan for CrossFit

Written byListonic team

Updated on Oct 1, 2024

High-intensity workouts demand optimal nutrition. Our Low-Carb Meal Plan for CrossFit is crafted to fuel your strength and endurance. These low-carb, nutrient-dense meals will keep you energized and ready to crush your next WOD.

Meal plan grocery list

Meats

Chicken breast

Ground beef

Fish & seafood

Salmon

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Cheddar cheese

Mozzarella cheese

Feta cheese

Butter

Fresh grocery

Spinach

Broccoli

Cauliflower

Avocado

Bell peppers

Zucchini

Asparagus

Cucumber

Tomatoes

Strawberries

Blueberries

Raspberries

Garlic

Onions

Mushrooms

Green beans

Brussels sprouts

Dry goods

Almonds

Walnuts

Almond flour

Coconut flour

Spices & sauces

Olive oil

Coconut oil

Meal plan overview

Strength and endurance are at the core of CrossFit, and the Low-Carb Meal Plan for CrossFit is designed to fuel these needs. This plan includes meals high in protein and healthy fats, such as grilled chicken with avocado, beef stir-fry, and almond butter smoothies.

Each meal supports intense workouts and quick recoveries, helping CrossFit enthusiasts achieve their fitness goals.

Low-carb meal plan for CrossFit exemplary product

Foods to eat

Lean Protein: Choose lean sources of protein such as chicken, turkey, lean beef, fish, and tofu to support muscle repair and growth.
Non-Starchy Vegetables: Fill your plate with colorful veggies like spinach, kale, peppers, broccoli, and cauliflower for vitamins, minerals, and fiber.
Healthy Fats: Incorporate sources like avocado, nuts, seeds, and olive oil for sustained energy and satiety.
Eggs: Enjoy eggs as a versatile and protein-packed addition to your low-carb meals for CrossFit.
Dairy: Opt for full-fat dairy products like Greek yogurt and cheese in moderation for additional protein and calcium.

✅Tip

Snack smart – a handful of mixed nuts and dark chocolate keeps your energy levels on point between workouts.

Foods not to eat

Highly Processed Foods: Avoid processed snacks, sugary drinks, and foods high in refined carbohydrates as they can lead to energy crashes and hinder performance.
Simple Sugars: Minimize consumption of sugary treats, desserts, and sweetened beverages that can cause blood sugar spikes and crashes.
Artificial Sweeteners: Be cautious of artificial sweeteners, as they may disrupt gut health and metabolism.
Trans Fats: Steer clear of foods containing trans fats, such as fried and packaged snacks, as they can negatively impact heart health.
Excessive Alcohol: Limit alcohol consumption, as it can impair recovery and hydration.

Join 20M+ smart shoppers worldwide

Main benefits

A low-carb meal plan for CrossFit can boost your endurance during intense workouts, as your body adapts to burning fat for fuel instead of carbohydrates. You'll also experience more stable energy levels throughout the day, avoiding the spikes and crashes that come with high-carb diets. This plan supports quicker recovery times, reducing muscle soreness and enhancing performance. Additionally, low-carb diets can help in reducing inflammation, which is crucial for athletes pushing their bodies to the limit. Another great benefit is improved mental clarity, helping you stay focused during both training and everyday activities. Finally, this meal plan can aid in maintaining a lean physique, essential for excelling in CrossFit competitions.

Recommended nutrient breakdown

Protein: 38%

Fat: 30%

Carbs: 25%

Fiber: 3%

Other: 4%

How to budget on this meal plan

When planning a low-carb diet for CrossFit, aim to purchase store-brand items which are often just as good as name brands but much cheaper. Eggs are a cost-effective and versatile protein source, perfect for any meal. Incorporate cheaper vegetables like cabbage, carrots, and spinach into your meals. Take advantage of weekly specials and bulk buying for items like nuts and seeds. Cooking large batches and freezing portions can help save time and money in the long run.

Download the grocery list for FREE

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

Packed with vitamins, minerals, and antioxidants:

blackberries

salmon

chia seeds

Extra tips

Here are some healthy snack options for a low-carb meal plan for CrossFit:

Protein shake with unsweetened almond milk
Turkey or chicken breast slices
Cherry tomatoes with mozzarella balls
Almond or coconut flour muffins
Grilled shrimp skewers
Green bell pepper strips with hummus
Sliced turkey wrapped around pickles

CrossFit athletes on a low-carb meal plan should focus on consuming ample water to stay hydrated. Electrolyte-enhanced water or low-carb sports drinks can help replace electrolytes lost during intense workouts. Herbal teas and green tea can offer hydration and health benefits without adding carbs. Unsweetened coconut water is another good choice, providing electrolytes with minimal carbs. It is best to avoid sugary drinks and limit caffeine and alcohol to optimize energy levels and recovery.

In a low-carb meal plan for CrossFit enthusiasts, prioritize protein-rich foods like lean cuts of beef, turkey, and eggs to promote muscle repair and growth. Include fibrous vegetables such as broccoli, zucchini, and asparagus to aid digestion and provide essential vitamins and minerals. Healthy fats from sources like avocado, nuts, and seeds can provide sustained energy for high-intensity workouts while supporting overall health and recovery.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and feta cheese, avocado slices
Lunch:Grilled chicken breast with broccoli and bell peppers, cucumber salad
Dinner:Baked salmon with asparagus and roasted Brussels sprouts
Snack:Greek yogurt with strawberries and almonds

Day 2

Breakfast:Greek yogurt with blueberries and walnuts
Lunch:Ground beef and zucchini stir-fry with garlic and onions
Dinner:Chicken breast with cauliflower rice and green beans
Snack:Cottage cheese with raspberries

Day 3

Breakfast:Omelette with mushrooms, spinach, and cheddar cheese
Lunch:Salmon salad with avocado, cucumber, and tomatoes
Dinner:Ground beef stuffed bell peppers with mozzarella cheese
Snack:Almond flour muffins with blueberries

Day 4

Breakfast:Cottage cheese with strawberries and almonds
Lunch:Grilled chicken breast with roasted cauliflower and zucchini
Dinner:Baked salmon with broccoli and garlic butter
Snack:Greek yogurt with raspberries and walnuts

Day 5

Breakfast:Scrambled eggs with spinach and cheddar cheese, avocado slices
Lunch:Ground beef and green beans stir-fry with garlic and onions
Dinner:Grilled chicken breast with asparagus and roasted bell peppers
Snack:Cottage cheese with blueberries

Day 6

Breakfast:Greek yogurt with strawberries and walnuts
Lunch:Chicken breast salad with avocado, cucumber, and tomatoes
Dinner:Baked salmon with Brussels sprouts and garlic butter
Snack:Almond flour muffins with raspberries

Day 7

Breakfast:Omelette with mushrooms, spinach, and feta cheese
Lunch:Ground beef stuffed zucchini with mozzarella cheese
Dinner:Grilled chicken breast with cauliflower rice and green beans
Snack:Greek yogurt with blueberries and almonds

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!