CFPR 5 Week Whole Foods Nutrition Challenge!!

CFPR 5 Week Whole Foods Nutrition Challenge


*Lean meats (beef, chicken, pork, etc)


*Fresh fruits

*Fresh vegetables (limit starchy vegetables like sweet potatoes and corn to once per day)


*Healthy fats and oils (olive, walnut, flaxseed, macadamia, avocado, coconut)   avocado, olives, nuts (raw or lightly salted, no sugars), seeds

*Dairy-limited to plain yogurt (greek or regular- no sweeteners), heavy cream. ½& ½ -limited to once a day

*Beans and potatoes-limited to once a day*

*Whole grain bread (Dave’s is good!), corn tortilla -limited to once a day


Don’t Eat

*Refined sugar/sweeteners

*Processed foods

*Refined vegetable oils (canola, vegetable, corn)



*Breads, crackers, chips, cheeses-other than what is specified above

***Read labels!! There is a ton of hidden sugar and sweeteners in things you would never guess are sweetened!



Helpful Recipes:

Dump Ranch


1 egg (room temperature)

1 cup “light” olive oil

1 tablespoon lemon juice

2 tablespoons red wine vinegar

1 teaspoon salt

1 teaspoon pepper

3/4 teaspoon onion powder

3/4 teaspoon garlic powder

1/2 cup full fat coconut milk

1 handful cilantro or parsley (or herb of choice)

Directions: Blend with an immersion blender for approximately one minute! Lasts in fridge up to one week, if you still have any left!


Homemade Mayo:


1-1/4 cup of light olive oil, divided

1 egg

1/2 teaspoon mustard powder

1/2 teaspoon salt

1/2 to 1 lemon, juiced

Directions: Place the egg, 1/4 cup of olive oil, mustard powder, and salt in a mixing bowl, blender, or food processor. Mix thoroughly.

While the food processor or blender is running (or while mixing in a bowl with a stick blender), slowly drizzle in the remaining cup of olive oil.

After you’ve added all the oil and the mixture has emulsified, add lemon juice to taste, stirring gently with a spoon to incorporate.


Helpful hints/tips:

*Remember this is only 5 weeks and we are simply trying to make better lifestyle choices for our health!  You will need to cut out some of the things you love –ie. coffee creamer- but it’s temporary and you may be surprised with how great you feel that you won’t want to add them back into your daily diet.

*Drink plenty of water but if you need something flavored try unsweetened iced tea (Tejava is the best) or LaCroix sparkling water.

*Be sure to eat FAT. Avocado (guacamole), nuts, coconut etc to keep you full and satiated.

*Trader Joe’s has TONS of economical meals and snacks that are whole food friendly.

*Don’t skimp on the protein!  Support your efforts in the gym and feed your muscles.

*Be prepared.  Have fruits, veggies, meats, nuts, eggs etc prepped and on hand for those times you find yourself pressed for time and starving.


Some great resources:






Meal Suggestions:

Breakfast: eggs, avocado, fruit, bacon or sausage (the cleanest version you can get), veggie scrambles, smoothies (limited), plain oatmeal with fruit and almond butter.

Lunch: grilled meats (leftovers), veggies, fruit, almonds, pistachios, dried fruit w/o added sugar, salads with homemade dressing.

Dinner: grilled/baked meats, veggies, salads with homemade dressing, bunless burgers with bacon, avocado etc., roasted potatoes

Snacks: handful of nuts, apple w/ almond butter, piece of fruit, hard boiled eggs, clean jerky, clean deli meat, fruit leather, cut up veggies.

**Be creative and adapt your usual recipes to make them compliant!**


Rules for the challenge: 

*Challenge will run from 1/20-2/24

*Buy in is $30 cash.  Must be paid by 1/22

*Must be weighed and measured 1/16-1/22

*You can follow any plan you’d like-WW, paleo, Whole30, Keto, counting macros, intermittent fasting, etc – but you MUST eat from the whole foods list provided!

*Winner will be the person(s) with the most points (daily/weekly points + weight and inches lost).  The daily/weekly points will get you pretty far so don’t miss out on those!


*Point system for progress tracking is as follows:

*Workouts-1 (max of 5 WODs per week…rest is important)

*Compliant meals that followed food list-3 (1 for ea meal)

*Checking into the gym on social media-1

*Getting 7+ hours of sleep-1

*Drinking ½ your body weight in ounces of water each day (80-90 oz max)-1

*Bonus: active recovery activity-hiking, biking, walk for distance, outdoor run, yoga, ROMWOD-must be a legit form of active recovery! Pushing your cart  through Costco does not count! – 1 bonus point

Total possible points for each day is 7.  With a bonus point of 1 (max of 3 bonus points per week).

**each Sunday you must report your weekly point score via email at crossfitpasorobles@gmail.com to be tallied at the end of the challenge.  Inches and pounds are only PART of your score.  The lifestyle changes in food choices and exercise/recovery make up the most points.