Sample Food Diary #cfpfallintofitness

Our Fall Into Fitness Health & Wellness Challenge starts in just 10 days!


In order for you to be as prepared as possible, here again are the food guidelines as well as 3 days worth of sample food logs.  Next week, be on the lookout for brief descriptions of Paleo, Whole 30 and Zone guidelines & ways to help you succeed not only in this challenge, but in maintaing good eating habits beyond these 6 weeks!

For the challenge:

  • Food Logs are required.  You will turn them in at the beginning of each week to Michelle or Stephanie.  You can track your food in Wodify, electronically and email it in, or plain ol’ pencil & paper.  Whatever way is easiest for you!  (Word to the wise: It’s best to record what you ate right after you eat it!  If you save it for the end of the day or get behind & try to recall what you ate, you’re setting yourself up to fail!)
  • Each day you can earn up to 24 total points:
  1. Food = 15 pts (minimum 3 servings of protein/3 servings Fruit & Veggies – this is the minimum!!  You should be eating protein, carbs & fat with any meal – including snacks!)
  2. Fish Oil = 2 pts
  3. CrossFit = 5 pts
  4. 20+ mins Extra Workout/Mobility = 2 pts
  • Cheats -5pts per serving unless otherwise noted:
  1. Not having 3 servings of protein/3 servings of Fruit & Veggies in your day = -10 pts
  2. Dairy (Only -1pt for milk in coffee)(dairy in protein powder is ok in moderation)
  3. Grains (This includes wheat – breads, pastas, etc, rice, quinoa, cereal, cake, cookies, etc)
  4. Legumes (No peanuts, soy beans, beans.  Green beans, snap peas ok)
  5. Fast Food
  6. Alcohol (Only -1pt for red wine, cider, tequila per serving.  More than 2 servings in one sitting, -10pts)
  7. Paleo Goodies (-2pts per serving)
  • Supplements (protein powders, FitAids, Perfect Bars) are allowed, but should be used in moderation.


Sample Food Logs:

Monday 9/22 – 22 pts

  • 3 eggs, banana, almond butter
  • bacon burger, 1/2 sweet potato, ghee & cinnamon, broccoli
  • apple, quest bar
  • buffalo chicken, broccoli/cauliflower/carrot/zucchini veggie mix, almonds
  • CrossFit – 11am class
  • Fish Oil

Tuesday 9/23 – 22 pts

  • protein powder/almond milk/coffee shake
  • 3 eggs, pepperoni, strawberries, kiwi
  • apple & almond butter, fitaid
  • buffalo chicken, 1/2 sweet potato & ghee, broccoli
  • CrossFit – 9am class
  • Fish Oil

Wednesday 9/24 – 17 pts

  • protein powder/almond milk/coffee shake
  • 2 eggs, bacon, 1/2 sweet potato, coconut honey almonds
  • smoothie with spinach, banana, strawberries, coconut water
  • 1/2 almond butter perfect bar & fitaid
  • buffalo chicken, broccoli
  • 1 square dark mint chocolate (-5)
  • CrossFit – 9 am class
  • Fish Oil

The food logs don’t have to be complicated!!  That’s not the point of keeping them.  We’re not trying to make your life harder, just adding a little accountability!  We don’t need to know portion size, how you ate your eggs (scrambled, fried, hardboiled, whatever makes you happy!), what time you ate, etc.  That being said, you can be as specific as possible, or as simple as possible!  If you have a cheat, just note beside it the loss of points – not all cheats are created equal remember? 😉

You should strive to eat real, whole foods and to have some form of protein, carb and fat at each meal, including snacks!  If you have a cheat, just write it down & move on.  1 cheat doesn’t equate to failure just like one bad day doesn’t mean you have a bad life!

Stay tuned next week for more info on Paleo vs Whole 30 vs Zone and how all can be incorporated to make you the healthiest version of yourself!  We’ll talk next week 🙂

Happy Weekend!!


Foodie Friday – Cashew “Nacho Cheese”


CFP Athletes Josh & Callie brought some delicious Paleo Cashew Nacho Cheese to our 1 Year Anniversary Party & wanted to share the recipe!  It’s great for dipping, whether you’re using organic corn tortilla chips, some peppers or other veggies, or on top of some shredded chicken, ground beef or pulled pork!  Yum, yum!

Cashew “Nacho Cheese”


    •    3/4 cup raw cashews
    •    1/3 cup water
    •    1/4 cup salsa (I use Medium heat)
    •    2 tsp chili powder
    •    1 tsp ground cumin
    •    1/2 tsp garlic powder
    •    Shake red pepper flakes
    •    Shake cayenne pepper
    •    1/2 tsp kosher salt
Combine all ingredients together in food processor or high powered blender.  Serve hot or cold!
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Foodie Friday – Elana’s Pantry Coconut Bars

I love all things coconut & pretty much all things Elana’s Pantry!  I’ve posted some of her recipes here before & it’s always a go to website for Paleo dishes & baking!  I’m really excited to try these out, they would be the perfect dessert for a little bbq with family or friends over the weekend!

Coconut Bars – from Elana’s Pantry


  • 3 large eggs
  • 1 c coconut milk
  • 1/3 c coconut oil
  • 1/3 c honey
  • 1 tbsp vanilla
  • 1/8 tsp stevia
  • 1/2 c almond flour
  • 1 tbsp coconut flour
  • 1 1/2 c unsweetened shredded coconut
  • 1/4 tsp salt

Preheat oven to 350.  Mix eggs, milk, oil, honey, vanilla & stevia in a food processor.  Pulse in flours, coconut & salt.  Pour & spread into 8×8 baking dish and bake for 30 minutes.  Cool for about 30 minutes, then refrigerate and serve.

This recipe is gluten, grain & dairy free! Check our Elana’s page to read all about the benefits of coconut & coconut!  Enjoy!

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Foodie Friday – Brussel Sprouts


I looove me some brussel sprouts!!  They remind me of little baby heads of lettuce, they’re so cute! Brussel Sprouts sure get a bad rap, but I don’t know why.  I think people knock ’em before they try ’em if ya know what I’m saying!  Don’t hate on brussels peeps, eat ’em up!

I’m always looking for an easy side to go with dinner, and brussel sprouts are super easy. Roasted in the oven with some spices & fat, they’re so flavorful & delicious!

Here are two easy ways to cook them up, just serve along side your protein, whether it’s a burger off the grill or meat loaf out of the oven.  Enjoy!

Roasted Brussel Sprouts & Bacon from Nom Nom Paleo


  • 1 1/2 pounds of brussel sprouts
  • 2-3 tbsp melted ghee or fat of choice
  • kosher salt & pepper
  • 4 bacon slices, diced
  • aged balsamic vinegar

Preheat oven to 400 degrees.  Trim the outer leaves and cut the brussels in half.  Toss with ghee (or other fat), salt & pepper and spread onto foil lined baking sheet in one layer.  Sprinkle with diced bacon.  Cook for 30-35 minutes, rotating/flipping every 10 minutes or so.  Drizzle with balsamic vinegar and serve.

Maple Cayenne Roasted Brussel Sprouts adapted from Rachel Cooks


  • 2 lbs brussel sprouts, halved
  • 1 tbsp olive oil
  • salt
  • 1 tbsp pure maple syrup
  • 1/8 tsp cayenne

Preheat oven to 400 degrees.  Toss with olive oil & salt and roast for about 20 minutes.  While roasting, mix maple syrup & cayenne.  Pour over brussels and return to oven until “caramelized” (5-15 mins).

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Foodie Friday – Spaghetti Squash Shrimp Scampi

Quick, hurry!!  You must go buy all the spaghetti squashes & make all the spaghetti squash dishes you can before it goes out of season!


Here is a super tasty dish from Paleo Grubs!

Spaghetti Squash Shrimp Scampi


For the Pasta:

  • 1 spaghetti squash
  • extra virgin olive oil
  • salt & pepper
  • 1 tsp dried basil
  • 1 tsp dried oregano

For the Shrimp Scampi:

  • 8 oz shrimp, peeled & deveined
  • 3 tbsp butter (grass fed, ghee or you could sub coconut oil)
  • 1 tbsp extra virgin olive oil
  • 2 cloves of minced garlic
  • pinch of red pepper flakes
  • salt & pepper
  • 1 tbsp fresh parsley, chopped
  • juice of 1 lemon
  • zest of half a lemon
  1. Preheat the oven to 400 degrees F. Place squash in the microwave for 3-4 minutes to soften. Using a sharp knife, cut the squash in half lengthwise. Scoop out the seeds and discard. Place the halves, with the cut side up, on a rimmed baking sheet. Drizzle with olive oil and sprinkle with seasonings. Roast in the oven for 45-50 minutes, until you can poke the squash easily with a fork. Let it cool until you can handle it safely. Then scrape the insides with a fork to shred the squash into strands.
  2. After removing spaghetti squash from the oven, melt the butter and olive oil in a skillet over medium heat. Add in the garlic and sauté for 2-3 minutes. Then add in the shrimp, salt, pepper, and a pinch of red pepper flakes. Cook for 5 minutes, until the shrimp is cooked through. Remove from heat and add in desired amount of cooked spaghetti squash. Toss with lemon juice and zest. Top with parsley to serve.

Enjoy!  Happy tastebuds & happy weekend!

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Foodie Friday – ModPaleo Sloppy Joe Beef


We can’t speak highly enough about ModPaleo, our local meal delivery service!!  ModPaleo does all the dirty work – the hunting & gathering (all local of course), the meal prepping & cooking – and then delivers food to our gym every Monday.  Most of the trainers at CFP have a weekly subscription with MP & several athletes (and non CFP members that pick up from our box) do as well.

Their meals are super tasty & make life for busy CrossFitters & health enthusiasts alike, much easier!  It’s so nice to have Paleo perfect meals in your fridge ready to grab!  And, when you buy MP meals, you feel like you’re giving back to you local community, as they buy all their meat & veggies from trusted, local, organic farmers.  It’s a win-win really!

When they shared this recipe on their Facebook page yesterday, I knew I had to share it as today’s Foodie Friday post!  Serve it up with a sweet potato or a side of veggies for dinner, or bring left overs for lunch!  Thanks to ModPaleo for sharing!  Enjoy 🙂

ModPaleo Sloppy Joe Beef


  • 2 tbsp coconut oil
  • 1 small onion, finely chopped
  • 1 carrot, finely chopped
  • 1 stalk celery, finely chopped
  • 1 lb of local, grass fed ground beef
  • 1/2 c water
  • 1/2 c tomato paste
  • 1 tbsp chili powder
  • 1/4 tsp garlic powder
  • 1/3 c crushed tomatoes
  • kosher salt & fresh ground pepper to taste

Preheat a large pan on medium-high heat to melt coconut oil.  Add the onion, carrot, and celery & cook until the veggies are tender.  Add the beef and cook until no longer pink on the surface.  Stir in the remaining ingredients & continue to cook until meat is cooked through.

Happy eating!

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Foodie Friday – Paleo Breakfast Casserole


Breakfast Casseroles are great for chilly weekend mornings or made ahead of time for a quick & hearty on the go breakfast!  A friend of mine recently shared this recipe with me & I’m excited to try it out this weekend!

Paleo Breakfast Casserole


  • 12 eggs, whisked
  • 1/2 lb breakfast sausage (you could sub ground beef or ground turkey)
  • 1/2 lb bacon
  • 1 large sweet potato, shredded
  • 1/2 yellow onion, diced (or 1 tbsp onion powder)
  • 2 tbsp hot sauce (I use Frank’s Red Hot)
  • 1 tsp garlic powder
  • 1 tsp dried basil (optional)
  • salt & pepper to taste
  • optional ingredients – peppers, spinach, kale, cheese (if primal), mushrooms, etc

Preheat oven to 375.  Cook sausage in skillet until done.  Cook bacon (in skillet or microwave) and cut into pieces.  Dice onion (as well as any optional ingredients) & shred sweet potato (a food processor is very helpful!).  Add meat, onion, sweet potato & all other ingredients to egg mixture & stir well.  Pour egg mixture into greased 8×8 or 9×9 glass dish.  Cook for 25-30 minutes (or longer depending on size of pan) until top is browned & casserole is “springy”.  Cool & enjoy!!

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