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Meal Plans & Shopping List

This meal plan is designed for one person, so double/triple/quadruple if you're cooking for more than one person. Play around with the quantities. Some men (and women too) may need a little more protein and fat than is here. If you're hungry, eat.

We recommend shopping at Lazy Acres Market (on Bellflower & Stearns). They have quality food at great prices.

Week 1 Meal Plan

A note on snacks: Have them available, but only eat them if you are hungry. Listen to your body. Do not snack just to snack.

Sunday Prep

Monday - no cooking today

  • Breakfast: 1-2 omelet muffins, ½ avocado, ½ cup berries
  • Snack: 2-3oz Beef Jerky, small handful of nuts like walnuts, almonds, macadamia, pecans, etc. No peanuts or soy nuts. If you are looking to lose weight, limit your intake to about 10 nuts.
  • Lunch: Shrimp “Grok-amole” Salad
  • Snack: small apple w/ 2 tbsp almond butter
  • Dinner: 1.5-2 cups Coconut Pumpkin Soup (add rotisserie chicken to recipe; Optional: Sweet Potato)
  • Note: If your ground meat for tomorrow is frozen, transfer from the freezer to refrigerator tonight so it's ready to go tomorrow.

Tuesday - cooking day

  • Breakfast: 1-2 omelet muffins (leftovers), small apple with 1-2 tbsp almond butter
  • Snack: 2-3oz rotisserie chicken, small handful of nuts (no more than 10)
  • Lunch: Shrimp “Grok-amole” Salad (leftovers)
  • Snack: 2 Fat Guacamole Devils (1 egg), 3-4 large strawberries
  • Dinner: Paleo Sloppy Joe’s

Wednesday - no cooking day

  • Breakfast: 1-2 omelet muffins (leftovers), ½ avocado
  • Snack: 2oz rotisserie chicken, 3-4 strawberries, 6 nuts
  • Lunch: Shrimp “Grok-amole” Salad (leftovers)
  • Snack: 2-3oz Beef Jerky, small apple
  • Dinner: 1.5-2 cups Coconut Pumpkin Soup (leftovers)
  • Note: If your ground meat for tomorrow is frozen, transfer from the freezer to refrigerator tonight so it's ready to go tomorrow.

Thursday - cooking day

  • Breakfast: 1-2 omelet muffins, ½ avocado
  • Snack: 2-3oz Beef Jerky, serving of strawberries (or other berries in season)
  • Lunch: Paleo Sloppy Joe’s (leftovers)
  • Snack: small apple, sliced, with almond butter
  • Dinner: Ground Beef with Onions, Tomatoes & Spinach. Top with guacamole!

Friday - no cooking day

  • Breakfast: 1-2 omelet muffins (leftovers), 6 nuts, 3-4 strawberries
  • Snack: 2 Fat Guacamole Devils
  • Lunch: 1.5-2 cups Coconut Pumpkin Soup (leftovers)
  • Snack: 2-3oz Beef Jerky, small apple w/ 1-2 tbsp almond butter
  • Dinner: Paleo Sloppy Joe’s (leftovers)

Saturday - cooking day

Sunday - cooking day

  • Breakfast: 2-3 scrambled eggs with salsa and avocado
  • Snack: 2-3oz Beef Jerky
  • Lunch: Meatballs and marinara sauce w/ spicy spaghetti squash (leftovers)
  • Snack: 2 Fat Guacamole Devils, small apple dipped in almond butter
  • Dinner: Paleo Shepherd's Pie

 

Week 1 Shopping List

Fruit           

  • 2 packs of berries. If not in season, grab pears or other fruit.
  • 5-6 apples   
  • 4 limes
  • 2 lemons or lemon juice   

Vegetables

  • Cilantro bunch
  • 3 Bell Peppers (green, yellow or red)
  • 2 jalapeno peppers
  • 3-4 red tomatoes
  • Green onion bunch
  • 2 Garlic Bunches
  • 5 Onions (yellow or white)
  • 6 large carrots
  • 6 medium sweet potatoes (white inside)
  • Fresh Basil
  • Fresh Parsley
  • Spinach Bunch
  • Spaghetti Squash
  • Leek bunch
  • Cauliflower head

Protein

  • 2 dozen eggs
  • 2-3 packs Beef Jerky
  • 1lb shrimp
  • Rotisserie Chicken
  • 5lb ground beef
  • 1lb ground pork or chicken/turkey

Fats

  • 15oz jar of almond butter
  • Almond Meal/Flour
  • 5-6 avocados, some ripe, some almost ripe
  • Bag of nuts (walnuts, almonds, pecans, macadamia)
  • 2 15oz cans full fat coconut milk (Lazy Acres)
  • Olive oil
  • Grassfed butter (we like Kerrygold)

Spices

  • Taco Seasoning
  • Salt
  • Pepper
  • Thyme
  • Ground Cloves
  • Cayenne Pepper
  • Mustard
  • Ground Ginger
  • Oregano
  • Crushed red pepper
  • Garlic Powder

Other Items

  • Arrowroot powder for thickening 
  • 14oz can chicken broth
  • 14oz can beef broth
  • 15oz can tomato sauce
  • 2 6oz cans tomato paste
  • 15oz can organic pumpkin puree
  • 2 28oz cans whole organic tomatoes with their juice
  • 15oz can organic diced tomatoes
  • Fresh salsa
  • Cilantro (optional: you can top your Ground Beef with onions with cilantro)

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