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MethodologyLevel 1 Training Guide CrossFitZone Meal PlansOriginally published in May 2004Our recommendation to “eat meat and vegetables, nuts and seeds, some fruit, little starch,and no sugar” is adequate to the task of preventing the scourges of diet-induced disease,but a more accurate and precise prescription is necessary to optimize physical performance.Finely tuned, a good diet will increase energy, sense of well-being, and acumen, whilesimultaneously flensing fat and packing on muscle. When properly composed, the rightdiet can nudge every important quantifiable marker for health in the right direction.Diet is critical to optimizing human function, and our clinical experience leads us to believethat Barry Sears’s Zone Diet closely models optimal nutrition.CrossFit’s best performers are Zone eaters. When our second-tier athletes commit to strictadherence to the Zone parameters, they generally become top-tier performers quickly.It seems that the Zone Diet accelerates and amplifies the effects of the CrossFit regimen.Unfortunately, the full benefit of the Zone Diet is largely limited to those who have at leastat first weighed and measured their food.For a decade, we experimented with sizing and portioning strategies that avoid scales, and52 of 226Copyright 2017 CrossFit, Inc. All Rights ReservedV3.0 20160617KW
MethodologyLevel 1 Training Guide CrossFitZone Meal Plans, continuedmeasuring cups and spoons, only to conclude that natural variances in caloric intake andmacronutrient composition without measurement are greater than the resolution requiredto turn good performance to great. Life would be much easier for us were this not so!The “meal plans” and “block chart” (on the following pages) have been our most expedientapproach for eliciting athletes’ best performances and optimal health.Even discounting any theoretical or technical content, this portal to sound nutrition stillrequires some basic arithmetic and weighing and measuring portions for the first weeks.Too many athletes, after supposedly reading Sears’ book “Enter the Zone” still ask, “So whatdo I eat for dinner?” They get meal plans and block charts. We can make the Zone morecomplicated or simpler, but not more effective.We encourage everyone to weigh and measure portions for a couple weeks because it issupremely worth the effort, not because it is fun. If you choose to “guesstimate” portions,you will have the result of CrossFit’s top performers only if and when you are lucky.Within a couple weeks of weighing and measuring, you will have developed an uncannyability to estimate the mass of common food portions, but, more importantly, you will haveformed a keen visual sense of your nutritional needs. This is a profound awareness.In the Zone scheme, all of humanity calculates to either 2-, 3-, 4-, or 5-block meals at breakfast, lunch, and dinner, with either 1- or 2-block snacks between lunch and dinner andagain between dinner and bedtime. We have simplified the process for determining whichof the four meal sizes and two snack sizes best suits your needs. We assume that you areCrossFitters; i.e., active.Being a “4-blocker,” for instance, means that you eat three meals each day where each mealis composed of 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat. Whetheryou are a “smallish” medium-sized guy or a “largish” medium-sized guy would determinewhether you will need snacks of 1 or 2-blocks twice a day.The “meal plans” we give stand as examples of 2-, 3-, 4-, or 5-block meals, and the “blockchart” gives quantities of common foods equivalent to 1 block of protein, carbohydrate,or fat.Once you determine that you need, say, 4-block meals, it is simple to use the block chartand select four times something from the protein list, four times something from the carbohydrate list, and four times something from the fat list every meal.One-block snacks are chosen from the block chart at face value for a single snack of protein,carbohydrates, and fat, whereas 2-block snacks are, naturally, chosen composed of twicesomething from the carbohydrates list combined with twice something from the proteinlist, and twice something from the fats.53 of 226Copyright 2017 CrossFit, Inc. All Rights ReservedV3.0 20160617KW
MethodologyLevel 1 Training Guide CrossFitZone Meal Plans, continuedEvery meal, every snack, must contain equivalent blocks of protein, carbohydrate, and fat.If the protein source is specifically labeled “non-fat,” then double the usual fat blocks forthat meal. Read “Enter the Zone” to learn why.For those eating according to Zone parameters, body fat comes off fast. When our menfall below 10 percent body fat and start approaching 5 percent, we kick up the fat intake.The majority of our best athletes end up at X blocks of protein, X blocks of carbohydrate,and 4X or 5X blocks of fat. Learn to modulate fat intake to produce a level of leanness thatoptimizes performance.The Zone Diet neither prohibits nor requires any particular food. It can accommodatepaleo or vegan, organic or kosher, fast food or fine dining, while delivering the benefits ofhigh-performance nutrition.54 of 226Copyright 2017 CrossFit, Inc. All Rights ReservedV3.0 20160617KW
MethodologyLevel 1 Training Guide CrossFitZone Meal Plans, continuedWhat is a Block?Block Prescription Based on Sex and Body TypeBreakfastLunchSnackDinnerSnackTotal BlocksA block is a unit of measure used to simplify theprocess of making balanced meals.Small female2222210Medium female3313111Since most protein sources contain fat (e.g., meat),individuals should only add 1.5 grams for each fatblock when constructing meals. The block chart onthe following pages outlines an amount of each itemto achieve 1.5 grams of fat.Large female3323213Athletic, well muscled female4414114Small male4424216Medium male5515117When a meal is composed of equal blocks of protein,carbohydrate, and fat, 40% of its calories are fromcarbohydrate, 30% from protein and 30% from fat.Large male5525219X-Large male4444420Hard gainer5535321Large hard gainer5545423Athletic, well muscled male5555525 7 grams of protein 1 block of protein9 grams of carbohydrate 1 block ofcarbohydrate3 grams of fat 1 block of fatThe following pages contain common foods in theirmacronutrient category (protein, carbohydrate, orfat), along with a conversion of measurements toblocks.Body TypeThis “block chart” is a convenient tool for makingbalanced meals. Simply choose 1 item from theprotein list, 1 item from the carbohydrate list, and1 item from the fat list to compose a 1-block meal.Or choose 2 items from each column to compose a2-block meal, and so on.BreakfastLunchSnackDinnerSnackHere is a sample 4-block meal: 4 oz. chicken breast 1 artichoke 1 cup of steamed vegetables with 24 crushedpeanuts 1 sliced appleSample 1 Day Block Requirements forSmall (16-Block) MaleProtein44242Carbohydrate44242Fat44242This meals contains 28 grams of protein, 36 gramsof carbohydrate, and 12 grams of fat. It is simpler,though, to think of it as a 4-block meal.55 of 226Copyright 2017 CrossFit, Inc. All Rights ReservedV3.0 20160711KW
MethodologyLevel 1 Training Guide CrossFitZone Meal Plans, continuedBlock Chart For Protein, Fat, and oked(grams)ExactUncooked(grams)1 oz.26341-1/2 oz.2741calamariCanadian bacon1-1/2 oz.1 oz.39254535catfish1-1/2 oz.3846cheese, cheddar1 oz—29cheese, cottage1/4 cup—63cheese, feta1-1/2 oz.—49cheese, ricotta2 oz.—62chicken, breast1 oz2333clams1-1/2 oz.2748OTHERcrabmeat1-1/2 oz.3939almond milk, unsweetened1/2 cup1/2 cup1 tbsp.10FoodEyeballbeefbeef, ground, 80% leanFoodEyeballNUTS & SEEDSalmonds 33almond butter1/3 tsp3cashews 33macadamia nuts 12peanut butter1/2 tsp3peanuts 63sunflower seeds1/4 tsp3walnuts1 tsp2duck1-1/2 oz.3038avocadoegg substitute, liquid1/4 cup—70butter1/3 tsp21/2 tbsp.7egg, white2 large6464coconut milkegg, whole1 large5256coconut oil1/3 tsp21 tsp5flounder/sole1-1/2 oz.4656cream cheeseham1 oz.3734cream, heavy1/3 tsp41/2 tsp8lamb, loin1 oz.2434cream, lightlamb, ground1-1/2 oz.2842half and half1 tbsp.13lobster1-1/2 oz3742lard1/3 tsp2pork, loin chop1 oz.2733mayo, light1 tsp5pork, ground1-1/2 oz.2741mayonnaise1/3 tsp2pork, bacon1 oz.2056olive oil1/3 tsp2protein powder, whey1 oz.12—olives 514salmon1-1/2 oz.2834sour cream1 tsp8sardines1 oz.28—tahini1/3 tsp3tartar sauce1/2 tsp9scallops1-1/2 oz.3458shrimp1-1/2 oz.2951soy burgers1/2 patty45—Notes:soy cheese1 oz.56—1)soy sausage, links2 links37—The amount for each item is to obtain 7 grams ofprotein, 9 grams of carbohydrate, or 1.5 grams of fat.swordfish1-1/2 oz30362)Exact data rounded to nearest whole gram.tofu, firm2 oz.86—3)Exact data from here unless not available therein.tofu, soft3 oz.107—4)tuna steak1-1/2 oz.2429Fiber in carbohydrate sources is subtracted todetermine a block.tuna, canned in water1 oz.36—5)Tbsp. tablespoon.turkey, breast1 oz.2330turkey, ground1-1/2 oz.26366) * mean virtually “unlimited.” Over 5 cups toaccumulate a block.turkey, deli meat1-1/2 oz.32—56 of 226Copyright 2017 CrossFit, Inc. All Rights ReservedV3.2 20160726KW
MethodologyLevel 1 Training Guide CrossFitZone Meal Plans, (grams)ExactUncooked(grams)acorn squash3/8 cup89100radicchio5 cups—250artichoke1 small270177radishes2 cups493500arugulaasparagus*12 spears—425439500salsa1/2 cup—190sauerkraut1 cup650—bean sprouts3 cups265217snow peas3/4 cup211182beet green1-1/4 cups3511450spaghetti squash1 cup178167beets1/2 cup112135spinach1-1/3 cups667628black beans1/4 cup6019summer squash, all3 cups309400bok choy3 cups1155761sweet potato1/3 (5 inch)5253broccoli1-1/4 cups232223Swiss chard1-1/4 cups443423Brussels sprouts3/4 cup200174tomato1 cup273335butternut squash1/3 cup12393tomato sauce1/2 cup235—cabbage1-1/3 cups250272turnip3/4 cup295195carrots1/2 cup173132watercress*—1140cauliflower1-1/4 cups500304zucchini3 cups536428celery2 cups375657chickpeas1/4 cup4518collard greens1-1/4 cups545635corn1/4 cup4854cucumber1 (9 inch)—285dill pickles3 (3 inch)—639eggplant1-1/2 cups144313fava beans1/3 cup6327green beans1 cup193211kale1-1/4 cups247175kidney beans1/4 cup5526leeks1 cup13773lentils1/4 cup7417lettuce, iceberg1 head—508lettuce, romaine6 cups—760lima beans1/4 cup6521Notes:mushrooms3 cups2913991)Napa cabbage5 cups405300The amount for each item is to obtain 7 grams ofprotein, 9 grams of carbohydrate, or 1.5 grams of fat.okra3/4 cup4482122)Exact data rounded to nearest whole gram.onion1/2 cup1031183)Exact data from here unless not available therein.parsnips1/3 (9 inch)67684)peas1/3 cup250180Fiber in carbohydrate sources is subtracted todetermine a block.peppers, red1-1/4 cups1652305)Tbsp. tablespoon.pinto beans1/4 cup5219potato, white1/3 cup48686) * mean virtually “unlimited.” Over 5 cups toaccumulate a block.57 of 226Copyright 2017 CrossFit, Inc. All Rights ReservedV3.2 20160726KW
MethodologyLevel 1 Training Guide CrossFitZone Meal Plans, continuedPROCESSED (grams)FoodEyeball1/279bagel1/4173/8 cup89biscuit1/419apricots3 small99bread1/2 slice20banana1/3 (9 inch)45bread crumbs1/2 oz.20blackberries1/2 cup210cereal1/2 oz.14blueberries1/2 cup75chocolate bar15cantaloupe1/4125corn breadcherries765cornstarch1/2 oz.1 inchsquare4 tsp10cranberries, raw1/4 140croutondonutEnglish muffin1/2 oz.1/41/4132021grapes1/2 cup53flour1-1/2 tsp12guava1/2 cup100French fries537honeydew1/2110graham crackers1-1/212kiwi175granola1/2 oz.20kumquat396grits1/3 cup63mango1/3 cup67ice cream1/4 cup39nectarine1/2102melba toast1/2 oz.13orange1/299oatmeal1/3 cup90papaya2/3 cup99pancake1/2 (4 inch)32peach1112pasta, cooked1/4 cup38pear1/275pita bread1/417pineapple1/2 cup77popcorn2 cups19plum189potato chips1/2 cup18raisins1 tbsp.12pretzels1/2 oz12raspberries2/3 cup167refried beans1/4 cup90strawberries1 cup160rice3 tbsp.32tangerine178rice cake112watermelon1/2 cup125roll (dinner)1/218roll (hamburger, hot dog)1/418saltine crackers413The amount for each item is to obtain 7 grams ofprotein, 9 grams of carbohydrate, or 1.5 grams of fat.taco shell116tortilla (corn)1 (6 inch)232)Exact data rounded to nearest whole gram.tortilla (flour)1/2 (6 inch)203)Exact data from here unless not available therein.tortilla chips1/2 oz154)Fiber in carbohydrate sources is subtracted todetermine a block.waffle1/2275)Tbsp. tablespoon.FoodEyeballappleapplesauce, unsweetenedNotes:1)146) * mean virtually “unlimited.” Over 5 cups toaccumulate a block.58 of 226Copyright 2017 CrossFit, Inc. All Rights ReservedV3.2 20160726KW
MethodologyLevel 1 Training Guide CrossFitZone Meal Plans, continuedSample Zone Meals and Snacks2-Block MenusBreakfastLunchDinnerBreakfast QuesadillaTuna SandwichFresh Fish1 corn tortilla1/4 cup black beans1 egg (scrambled or fried)1 oz. cheese2 tbsp avocadoBreakfast Sandwich1/2 pita bread1 egg (scrambled or fried)1 oz. cheeseServed with 2 macadamia nutsFruit Salad1/2 cup cottage cheese mixed with1/4 cantaloupe, cubed1/2 cup strawberries1/4 cup grapesSprinkled with 6 chopped almondsSmoothieBlend together:1 cup milk1 tbsp protein powder1 cup frozen strawberries6 cashewsOatmeal1/3 cup cooked oatmeal (slightly watery)1/2 cup grapes1/4 cup cottage cheese2 tsp walnuts, chopped1 tbsp protein powderSpice with vanilla extract and cinnamonEasy Breakfast1/2 cantaloupe, cubed1/2 cup cottage cheese6 almondsSteak and Eggs1 oz. steak, grilled1 fried egg1 slice toast with2/3 tsp butter2 MENUS- BLOCK2 oz. canned tuna2 tsp light mayo1 slice breadTacos1 corn tortilla3 oz. seasoned ground meat1/2 cup tomato, cubed1/3 cup onion (raw), choppedLettuce (as garnish), chopped10 olives, choppedServed with Tabasco to tasteDeli Sandwich1 slice bread3 oz. sliced deli meat2 tbsp avocadoQuesadilla1 corn tortilla2 oz. cheese2 tbsp guacamoleJalapenos and salsa as garnishServe with 1/2 orangeGrilled Chicken Salad2 oz. chicken, grilled2 cups lettuce1/4 cup tomato, chopped1/4 cucumber, chopped1/4 cup green pepper (raw), chopped1/4 cup black beans2 tbsp avocadoEasy Lunch3 oz. deli meat1 apple2 macadamia nuts3 oz. fresh fish, grilled1-1/3 cups zucchini (cooked), with herbsServe with large salad with 1 tbsp saladdressing of choiceBeef StewSaute:2/3 tsp olive oil1/3 cup onion (raw), chopped5/8 green pepper (raw), chopped 4 oz. beef (raw), cubedAdd:1-1/2 cups mushrooms (raw), chopped1/4 cup tomato sauceSeasoned with garlic, Worcestershire sauce,salt and pepperChili (serves 3)Saute:1/3 cup onion (raw), chopped5/8 cup green pepper (raw), choppedin garlic, cumin, chili powder, and crushedred peppersAdd:9 oz. ground beef, browned1 cup tomato sauce1/2 cup black beans1/4 cup kidney beans30 olives, choppedAdd fresh cilantro to tasteTurkey and Greens2 oz. turkey breast, roasted1-1/4 cups kale, chopped and steamedSaute garlic and crushed red peppers in 2/3 tsp olive oil, add thesteamed kale and mix.Serve with 1 peach, slicedEasy Chicken Dinner2 oz. chicken breast, baked1 orange2 macadamia nuts59 of 226Copyright 2017 CrossFit, Inc. All Rights ReservedV3.0 20160617KW
MethodologyLevel 1 Training Guide CrossFitZone Meal Plans, continued3-Block MenusBreakfastLunchDinnerBreakfast QuesadillaTuna SandwichFresh Fish1 corn tortilla1/4 cup black beans1/3 cup onions (raw), chopped5/8 cup green pepper (raw), chopped2 eggs (scrambled or fried)1 oz. cheese3 tbsp avocadoBreakfast Sandwich1/2 pita bread1 egg (scrambled or fried)1 oz. cheese1 oz. sliced hamServe with 1/2 apple and 3 macadamia nutsFruit Salad3/4 cup cottage cheese1/4 cantaloupe, cubed1 cup strawberries1/2 cup grapesSprinkle with 9 chopped almondsSmoothieBlend together:1 cup milk2 tbsp protein powder1 cup frozen strawberries1/2 cup frozen blueberries9 cashewsOatmeal2/3 cup cooked oatmeal (slightly watery)1/2 cup grapes1/2 cup cottage cheese3 tsp walnuts, chopped1 tbsp protein powderSpice with vanilla extract and cinnamonEasy Breakfast3/4 cantaloupe, cubed3/4 cup cottage cheese9 almondsSteak and Eggs2 oz. steak, grilled1 fried egg1 slice toast w/ 1 tsp butter1/4 cantaloupe, cubed3 MENUS- BLOCK3 oz. canned tuna3 tsp light mayo1 slice breadServe with 1/2 appleTacos2 corn tortillas3 oz. seasoned ground meat1 oz. grated cheese1/2 cup tomato, cubed2/3 cup onion (raw), choppedLettuce (as garnish), choppedServe with Tabasco to taste15 olives, choppedServe with Tabasco to tasteDeli Sandwich1 slice bread3 oz. sliced deli meat1 oz. cheese3 tbsp avocadoServe with 1/2 appleQuesadilla1 corn tortilla3 oz. cheese3 tbsp guacamoleJalapenos and salsa as garnishServe with 1 orangeGrilled Chicken Salad3 oz. chicken, grilled2 cups lettuce1/4 cup tomato, chopped1/4 cucumber, chopped1/4 cup green pepper (raw), chopped1/4 cup black beans1/4 cup kidney beans3 tbsp avocadoEasy Lunch3 oz. deli meat1 oz. sliced cheese1-1/2 apples3 macadamia nuts4-1/2 oz. fresh fish, grilled1-1/3 cups zucchini (cooked), with herbsServe with large salad with 1-1/2 tbsp saladdressing of choice1 cup strawberriesBeef StewSaute:1 tsp olive oil1/3 cup onion (raw), chopped5/8 green pepper (raw), chopped 6 oz. beef (raw), cubedAdd:1-1/2 cups zucchini (raw), chopped1-1/2 cups mushrooms (raw), chopped1/2 cup tomato sauceSeason with garlic, Worcestershire sauce,salt and pepperChili (serves 3)Saute:2/3 cup onion (raw), chopped1-1/4 cups green pepper (raw), choppedin garlic, cumin, chili powder, and crushedred peppersAdd:13.5 oz. ground beef, browned1 cup tomato sauce3/4 cup black beans1/2 cup kidney beans45 olives, choppedAdd fresh cilantro to tasteTurkey and Greens3 oz. turkey breast, roasted2-1/2 cups kale, chopped and steamedSaute garlic and crushed red peppers in1 tsp olive oil, add the steamed kale andmix.Serve with 1 peach, slicedEasy Dinner3 oz. chicken breast, baked1-1/2 oranges3 macadamia nuts60 of 226Copyright 2017 CrossFit, Inc. All Rights ReservedV3.0 20160617KW
MethodologyLevel 1 Training Guide CrossFitZone Meal Plans, continued4-Block MenusBreakfastLunchDinnerBreakfast QuesadillaTuna SandwichFresh Fish1 corn tortilla1/2 cup black beans1/3 cup onions (raw), chopped5/8 green pepper (raw), chopped2 eggs (scrambled or fried)2 oz. cheese4 tbsp avocadoBreakfast Sandwich1/2 pita bread2 eggs (scrambled or fried)1 oz. cheese1 oz. sliced hamServe with 1 apple and 4 macadamia nutsFruit Salad1 cup cottage cheese1/2 cantaloupe, cubed1 cup strawberries1/2 cup grapesSprinkled with 12 chopped almondsSmoothieBlend together:2 cups milk2 tbsp protein powder1 cup frozen strawberries1/2 cup frozen blueberries12 cashewsOatmeal1 cup cooked oatmeal (slightly watery)1/2 cup grapes3/4 cup cottage cheese4 tsp walnuts, chopped1 tbsp protein powderSpice with vanilla extract and cinnamonEasy Breakfast1 cantaloupe, cubed1 cup cottage cheese12 almondsSteak and Eggs3 oz. steak, grilled1 fried egg1 slice bread with 1-1/3 tsp butter1/2 cantaloupe, cubed4 MENUS- BLOCK4 oz. canned tuna4 tsp light mayo1 slice breadServe with 1 appleTacos2 corn tortillas4-1/2 oz. seasoned ground meat1 oz. cheese, grated1/2 cup tomato, cubed1/3 cup onion (raw), choppedLettuce (as garnish), chopped20 olives, choppedServe with Tabasco to tasteServe with 1/2 appleDeli Sandwich2 slices of bread4-1/2 oz. sliced deli meat1 oz. cheese4 tbsp avocadoQuesadilla2 corn tortillas4 oz. cheese4 tbsp guacamoleJalapenos and salsa as garnishServe with 1 orangeGrilled Chicken Salad4 oz. chicken, grilled2 cups lettuce1/4 cup tomato, chopped1/4 cucumber, chopped1/4 cup green pepper (raw), chopped1/2 cup black beans1/4 cup kidney beans4 tbsp avocadoEasy Lunch4-1/2 oz. deli meat1 oz. cheese1 apple1 grapefruit4 macadamia nuts6 oz. fresh fish, grilled1-1/3 cups zucchini (cooked), with herbsServe with large salad with 2 tbsp saladdressing of choice2 cups strawberriesBeef StewSaute:1-1/3 tsp olive oil1/3 cup onion (raw), chopped5/8 green pepper (raw), chopped 8 oz. (beef (raw), cubedAdd:1-1/2 cups zucchini (raw), chopped1-1/2 cups mushrooms (raw), chopped1 cup tomato sauceSeason with garlic, Worcestershire sauce,salt and pepperServe with 1 cup strawberriesChili (serves 3)Saute:2/3 cup onion (raw), chopped1-1/4 cups green pepper (raw), choppedin garlic, cumin, chili powder, and crushedred peppersAdd:18 oz. ground beef, browned2 cups tomato sauce3/4 cup black beans3/4 cup kidney beans60 olives, choppedAdd fresh cilantro to tasteTurkey and Greens4 oz. turkey breast, roasted2-1/2 cups kale, chopped and steamedSaute garlic and crushed red peppers in1-1/3 tsp olive oil, add kale and mix.Serve with 2 peaches, slicedEasy Dinner4 oz. chicken breast, baked2 oranges4 macadamia nuts61 of 226Copyright 2017 CrossFit, Inc. All Rights ReservedV3.0 20160617KW
MethodologyLevel 1 Training Guide CrossFitZone Meal Plans, continued5-Block MenusBreakfastLunchDinnerBreakfast QuesadillaTuna SandwichFresh Fish2 corn tortillas1/2 cup black beans1/3 cup onions (raw), chopped5/8 cup green pepper (raw), chopped3 eggs (scrambled or fried)2 oz. cheese5 tbsp avocadoBreakfast Sandwich1/2 pita bread2 eggs (scrambled or fried)2 oz. cheese1 oz. ham, slicedServe with 1-1/2 apples and5 macadamia nutsFruit Salad1-1/4 cups cottage cheese1/2 cantaloupe, cubed1 cup strawberries1 cup grapesSprinkle with 15 chopped almondsSmoothieBlend together:2 cups milk3 tbsp protein powder2 cups frozen strawberries1/2 cup frozen blueberries15 cashewsOatmeal1 cup cooked oatmeal (slightly watery)1 cup grapes1 cup cottage cheese5 tsp walnuts, chopped1 tbsp protein powderSpice with vanilla extract and cinnamonEasy Breakfast1-1/4 cantaloupe, cubed1-1/4 cups cottage cheese 15 almondsSteak and Eggs3 oz. steak, grilled2 fried eggs1 slice bread with 1-2/3 tsp butter3/4 cantaloupe, cubed5 MENUS- BLOCK5 oz. canned tuna5 tsp light mayo1 slice breadServe with 1-1/2 applesTacos2 corn tortillas6 oz. seasoned ground meat1 oz. cheese, grated1/2 cup tomato, cubed1/3 cup onion (raw), choppedLettuce (as garnish), chopped25 olives, choppedServe with Tabasco to tasteServe with 1 appleDeli Sandwich2 slices bread4-1/2 oz. deli meat2 oz. cheese5 tbsp avocado1/2 appleQuesadilla2 corn tortillas5 oz. cheese5 tbsp guacamoleJalapenos and salsa as garnishServe with 1-1/2 orangesGrilled Chicken Salad5 oz. chicken, grilled2 cups lettuce1/4 cup tomato, chopped1/4 cucumber, chopped1/4 cup green pepper (raw), chopped1/2 cup black beans1/2 cup kidney beans5 tbsp avocadoEasy Lunch4-1/2 oz. deli meat2 oz. cheese1-1/2 apples1 grapefruit5 macadamia nuts7-1/2 oz. fresh fish, grilled1-1/3 cups zucchini (cooked), with herbsServe with large salad with 1/4cup black beans and 2-1/2 tbspsalad dressing of choice2 cups strawberriesBeef StewSaute:1-2/3 tsp olive oil2/3 cup onion (raw), chopped1-1/4 cups green pepper (raw), chopped 10 oz. beef (raw), cubedAdd:1-1/2 cups zucchini (raw), chopped1-1/2 cups mushrooms (raw), chopped1 cup tomato sauceSeason with garlic, Worcestershire sauce,salt and pepperServe with 2 cups strawberriesChili (serves 3)Saute:2/3 cup onion (raw), chopped2-1/2 cups green pepper (raw), choppedin garlic, cumin, chili powder, and crushedred peppersAdd:22.5 oz. ground beef, browned2 cups tomato sauce1 cup black beans1 cup kidney beans75 olives, choppedAdd fresh cilantro to tasteTurkey and Greens5 oz. turkey breast, roasted2-1/2 cups kale, chopped and steamedSaute garlic and crushed red peppers in1-2/3 tsp olive oil, add steamed kale andmix.Serve with 3 peaches, slicedEasy Dinner5 oz. chicken breast, baked2-1/2 oranges5 macadamia nuts62 of 226Copyright 2017 CrossFit, Inc. All Rights ReservedV3.0 20160617KW
MethodologyLevel 1 Training Guide CrossFitZone Meal Plans, continued1-Block Snacks1 hard-boiled egg1/2 orange6 peanuts3 oz. soft tofu1/2 apple1/2 tsp peanut butter1 oz. sardines1/2 nectarine5 olives1/2 cup plain yogurtSprinkled with 3 cashews, chopped1 oz. tuna1 large tossed salad1 tsp salad dressing of choice1-1/2 oz. feta cheese1 cup diced tomato5 olives1 hard boiled egg1 large spinach salad1 tsp salad dressing of choice1-1/2 oz. salmon12 asparagus spears1/3 tsp olive oil1 oz. grilled turkey breast1/2 cup blueberries3 cashews1-1/2 oz. shrimp2 cups broccoli (raw)6 peanutsBlend:1 cup water1 tbsp protein powder1/2 cup grapes1/3 tsp coconut oil1 oz. Canadian bacon1 plum1 macadamia nut1 oz. cheese1/2 apple1 macadamia nut1 oz. canned chicken or tuna1 peach1/2 tsp peanut butter1-1/2 oz. deli-style ham or turkey1 carrot5 olives1 oz. mozzarella string cheese1/2 cup grapes1 tbsp avocado1 oz. jack cheese1 tbsp guacamole1 cup tomato1 cup strawberries1/4 cup cottage cheese1 macadamia nut1 poached egg1/2 slice bread1/2 tsp peanut butter1/4 cup cottage cheese1/2 carrot3 celery stalks5 olives1 SNACKS- BLOCKBlend:1 cup water1/2 oz. spirulina1 cup frozen strawberries3 cashews1-1/2 oz. deli-style turkey1 tangerine1 tbsp avocado1/4 cup cottage cheese1 cup sliced tomato1/3 tsp olive oil1 oz. cheddar cheese melted over1/2 appleSprinkled with 1 tsp walnuts, chopped1-1/2 oz. scallops1 sliced cucumber1/2 tsp tartar sauce1/4 cup cottage cheese1/2 cup pineapple6 peanuts1 oz. lamb1/4 cup chick peas1/3 tsp tahini63 of 226Copyright 2017 CrossFit, Inc. All Rights ReservedV3.0 20160617KW
MethodologyLevel 1 Training Guide CrossFitTypical CrossFit Block Prescriptionsand AdjustmentsTo best understand the Zone Diet, CrossFitters should read Dr. Barry Sears book “Enter theZone.” This article gives more information regarding block prescriptions and “fat intake”adjustments for CrossFitters.The chart based on sex and body type in the “Zone Meal Plans” article is perfect way tobegin the Zone. In cases where the athlete chooses the wrong block size, this can be modified after a few weeks once the desired results are not achieved. While starting at a blockhigher or lower than ideal may slow progress, it is infinitely more important to start weighing and measuring intake than not to start at all.Dr. Barry Sears details a more precise method to calculate one’s block prescription in “Enterthe Zone.” It is:Zone block prescription lean body mass (lb.) * activity level (g/lb. of leanbody mass) / 7 (g protein/block)The activity level ranges on a scale of 0-1. For those who work out several days a week anddo not have a labor-intensive job, the activity level should be 0.7 (most CrossFitters). Thissimplifies to a Zone block prescription that is 10 percent of lean mass.The activity factor should increase if the athlete does CrossFit two or more times a day, trainsfor another sport in addition to CrossFit, or holds a strenuous daily job (e.g., construction,farming, etc., and potentially coaching, if on one’s feet all day). Although CrossFit workoutsare relatively intense, they are not long in duration. An individual does not need to increasethe activity level value based on intensity alone; activity volume determines this.Sample Calculation Of The Zone Block PrescriptionSuppose an athlete is 185 lb. (84 kg) with 16 percent body fat. He does CrossFit five daysper week and works in a typical office environment. A sample calculation of his Zone blockprescription follows.First, lean body mass is calculated (calipers are a convenient, easy-to-use, and reasonablyaccurate method):lean body mass 185 lb.–(0.16 * 185 lb.) 185 lb.–29.6 lb. 155.4 lb.Because the activity factor is 0.7, the simplified formula is used:block prescription 155.4 lb. * 0.10 15.54 or 15 blocks64 of 226Copyright 2017 CrossFit, Inc. All Rights ReservedV3.0 20160619KW
MethodologyLevel 1 Training Guide CrossFitTypical CrossFit Block Prescriptions and Adjustments, continuedThis means that the example athlete above would eat 15 blocks/day, or:Protein15 blocks * 7 g 105 g (420 calories)Carbohydrate15 blocks * 9 g 135 g (540 calories)Fat15 blocks * 3 g 45 g (405 calories)Total Calories 1,365Note, the total calories presented here are underestimated due to hidden calories. Mostfoods are classified by a single macronutrient, despite some other macronutrients present (e.g., nuts are classified as a fat, but have some protein and carbohydrate calories).These less predominant macronutrients for each source are not included in the total caloriecalculations.This athlete could also choose to round up to 16 blocks, particularly if the athlete is morelikely to have compliance issues. The Zone prescription is a calorie-restrictive diet and canbe difficult especially for new-adopters. Rounding up to the next whole block when one’scalculation has a decimal value may result in a slower progress, but may also get betterlong-term compliance. Once the athlete has become accustomed to the diet, then the totalblocks can be lowered to 15, particularly if desired body composition is not yet achieved.Increasing Fat IntakeThe caloric restriction leans out the athlete while providing enough protein and carbohydrate for typical CrossFit activity levels. However, the athlete can become too lean. The athlete is considered “too lean” when performance decreases in combination with continuedweight loss. “Too lean” should not be based on body-weight or appearance alone. When aloss of mass coincides with a drop in performance, the athlete needs to add calories to thediet. This can be accomplished by doubling the fat intake.For the 15-block example athlete, daily food intake at two times the fat would be:Protein15 blocks * 7 g 105 g (420 calories)Carbohydrate15 blocks * 9 g 135 g (540 calories)Fat30 blocks * 3 g 90 g (810 calories)Total Calories 1,77065 of 226Copyright 2017 CrossFit, Inc. All Rights ReservedV3.0 20160619KW
MethodologyLevel 1 Training Guide CrossFitTypical CrossFit Block Prescriptions and Adjustments, continuedAt twice the fat, the macronutrient ratio based on calories has changed from 30% protein,40% carbohydrate, 30% fat to: 23% protein, 31% carbohydrate, 46% fat. Fat can continue tobe multiplied if the athlete has further mass loss and performance decline. Many CrossFitathletes have a diet including five times the fat.For the 15-block athlete, daily food intake at five times the fat would be:Protein15 blocks * 7 g 105 g (42
that Barry Sears's Zone Diet closely models optimal nutrition. CrossFit's best performers are Zone eaters. When our second-tier athletes commit to strict . Body Type Breakfast Lunch Snack Dinner Snack Total Blocks Small female 2 2 2 2 2 10 Medium female 3 3 1 3 1 11 Large female 3 3 2 3 2 13 Athletic, well muscled female 4 4 1 4 1 14 .
