Performance Nutrition Challenge Meal Suggestions

Jake WODs

A lot of you have asked for specific meal ideas since we announced the Nutrition challenge. So, I have listed 5 days worth of meals below. I would call them pretty Paleo, and I will highlight what is not Paleo in case any of you want to be super strict. Remember, we are not dictating a certain method of eating, but we have found that many of the tenants of the Paleo diet are beneficial. So here goes:

Day 1:
Breakfast- 2-3 eggs scrambled with 1/3 avocado and diced onions and 1 apple
Lunch- Large salad with broccoli, tomatoes, beets, and olive oil & balsamic vinegar, 1/2 pound turkey slices, and a handful of almonds
Dinner- Baked Salmon with dill, lemon olive, oil & minced garlic. Salad with broccoli, tomatoes, beets, walnuts, olive oil & balsamic vinegar

Day 2:
Breakfast- 2-3 egg omelet with mushrooms, onions, broccoli, and avocado.
Lunch- Cobb salad with boiled egg, chicken, bacon and oil & vinegar dressing
Dinner- Lamb loin baked with sliced sweet potatoes*, rutabaga, and dates

Day 3:
Breakfast- Paleo pancakes: 1 cup almond flour, 1/4 cup coconut milk, 1 egg, blueberries (optional)
Lunch: Buffalo burgers (no bun), with lettuce & tomato, sweet potato fries*
Dinner: Shrimp topped with red peppers, cilantro, limejuice, green onion, jalapeno, minced garlic baked in a cookie sheet then served over sliced avocado

Day 4:
Breakfast- 2 egg omelet with chicken and spinach, 1 pear or apple
Lunch- sirloin steak, 4-5 cups of spinach with crushed walnuts and green peppers, and carrots on the side, and a slice of watermelon and two big pieces of pineapple.
Dinner- Grilled tuna steaks topped with mango salsa (diced mango, jalapeno, lime juice, red onion, cilantro and tomatoes), steamed broccoli with beats and walnuts

Day 5:
Breakfast- 2 egg scramble with spinach and ground turkey
Lunch- Grilled chicken breast, apple slices and almond butter
Dinner- Grilled steaks; sautéed spinach, artichoke harts & minced garlic; baked sweet potato*

As far as snacks go, nuts are my snack of choice, but only tree nuts should be eaten: Brazil nuts, walnuts, pecans, almonds, and macadamia nuts. You will also see Jake and I eating almond butter straight out of the jar. Dried fruit can be eaten as a snack in limited quantities; figs, dates and dried apricots are the best.

I realize that there is a lot of salad listed in these meals, but that is the best and easiest way to get carbohydrates in your system. As far as calorie counting goes, I wouldn’t worry too much about it unless you are trying to gain weight. If gaining is your goal, add dairy. Dairy products are not Paleo, but unless you’re lactose intolerant, it’s the best place to get additional protein and fat. Finally, there are a wealth of ideas and information on the web to mix, match and try new recipes.

* Sweet potatoes are not strict Paleo, but they have a low glycemic index, and many Paleo eaters include them in their diet.

-John