CrossFit 6 Week Challenge Meal Plan

CrossFit 6 Week Challenge Meal Plan “you are actually what you eat.” In other words, your body is a clear picture of your diet. The CrossFit diet works on gaining muscle strength rather than losing fat. It demands lifting heavy weights to increase muscles’ ability to work more efficiently. Moreover, the main component of this diet is protein, as muscles are proteins themselves.

Carbs and fats are discouraged in this type of diet plan. However, one who wants to gain muscle strength may happily go for this diet. Regular exercise and a well-balanced diet give you the energy for your daily activities.

For CrossFit 6 week challenge meal plan, competitors consume vegetables, meat, seeds and nuts, certain fruits, limited carbohydrates & practically nothing with sugar to maintain body fat levels via workout and athletes.

This CrossFit diet controls blood sugar and reduces inflammation, and this helps in maintaining hunger, ultimately decreasing the risk of chronic diseases like heart attack, obesity, and type 2 diabetes.

CrossFit 6 week challenge meal plan, you have to divide your plate into three portions containing:

  • Skinless poultry breast, leaner meat, fish, and low-fat dairy make up 30% of the lean protein.
  • 2/3 beneficial carbohydrates (40%): non-starchy green veggies and low-glycemic fruits.
  • Olive oil, olives, fish, and legumes are high in monounsaturated fat (30%).

You must try this diet for almost four weeks; then, you may twist it according to your requirements. Numerous CrossFit coaches advocate the paleo diet, which eliminates cereals, dairy products, and vegetables. It is also feasible to combine the two by following a paleo-style Zone Diet.

What is a block?

Measuring your carb, protein, and fat intake is considered a block;

  • One carbohydrate brick offers nine grams of carbs.
  • A single protein brick contains seven grams of protein.
  • One fat brick contains a total of 1.5 grams of fat.

How many blocks does your body require?

The block requirement of your body depends on your body size, sex, and activity level. A woman should consume 11 blocks a day from every macronutrient group (carbohydrate, protein, and fat). In comparison, a male requires 14 blocks each day.

You may count your blocks using CrossFit’s diet chart or the Zone’s body fat calculator. After you’ve determined the amount of blocks you have, you can simply split them into meals and snacks throughout the day, balancing carbs, protein, and fat.

For example, one requiring 11 blocks daily may eat

  Breakfast Snack Lunch Snack Dinner
Carbs Three blocks One block Three blocks One block three blocks
Fat three blocks one block three blocks one block three blocks
Proteins three blocks one block three blocks one block three blocks

CrossFit Meal Plan Challenge, 6 Week Foods to Eat

Foods with low GI, saturated fats, and omega-6 fatty acids are best for use. On the contrary, foods high in the abovementioned factors are considered harmful for use as they may cause inflammation.

Some of the best-rated foods are as under:

Vegetables Fruits Lean proteins Monounsaturated fats
Broccoli Pear Cod Guacamole
Green beans Apple Cottage cheese Olive oil
Bell pepper Grapefruit Chicken breast Olives
Tomato Blueberries Beef Avocado
Asparagus Orange Salmon Almonds
Romaine lettuce Strawberries Tofu Almond butter

Omega-3 supplements reduce inflammation.

CrossFit 6 week challenge meal plan, Foods that must be avoided

  • Potato chips
  • Candy
  • Soda
  • Take outs
  • Baked goods, e.g., waffles, cakes, cookies, etc.
  • Pizza
  • Drinks and sugary foods
  • Sugary breakfast cereals
  • Frozen “ready” meals

In a CrossFit diet, food alone cannot do magic; sleep, exercise, stress, and cortisol are vital factors.


Go for heavy moves at least three times a week and walk almost five times a week.


Your body rejuvenates and repairs itself during sleep. It would help to get enough sleep to work at your total capacity. So get at least eight hours of sound sleep daily.


Stress is such a significant factor that it alone can hinder weight loss and health. If your body’s cortisol level is high, you are suffering from chronic stress. It also affects your immune system, reproductive system, and digestive system. Therefore, it is better to check the pointless stressors in your life.

Combining proteins with carbohydrates before exercise (2-3 hours) improves your recovery and performance in the diet. Intake of water is equally important.

Post-Workout Diet

Taking the right amount of nutrients, meals (3: 1:: carbs: proteins), water, and electrolytes after exercise, most preferably within a few hours, helps in muscle building and maintaining glucose levels in your body.

Here are some tips for managing nutrition for training:

  1. Nurturing is more important than weight loss
  • 3-5 times vegetable intake in a day
  • At least 0.8-1g/LB of protein/body weight
  • 180/200g of carbs
  1. Plan your meals
  • Eating every 3-4 hours works best
  1. Be patient
  • Make a healthy diet part of your life, and don’t be desperate to lose weight. 

CrossFit Meal Plan

​The best meal plan is one you can follow for your entire life without any extra effort.

Below mentioned meal plan can be followed for CrossFit 6 week challenge:

Eggs: Two scrambled eggs fried in coconut or olive oil. Mushrooms can also be added Quinoa: 1 cup of Quinoa with lots of chopped veg, seasoned with olive oil and lemon juice Baked Sweet Potato: One baked sweet potato along with greens, chopped peppers and tomatoes
Oatmeal: 1 cup of oatmeal with mixed berries Salmon: One baked salmon  Steak: Grilled (not fried) steak

Snacks for CrossFit 6 Week Meal Plan Challenge

Below mentioned are some of the healthy choices for snacks;

  • Apples
  • Grapefruit
  • Berries
  • Nuts
  • Cherries

To Build Muscle Faster The Best Meal Plan

Muscle-building nutrition guidelines are as under;

  1. Add a minimum of 20g of protein every 4-5 meals of a day. Protein synthesis overnight can be boosted by taking 40g before a sleep meal.
  1. Replacing saturated fat with unsaturated fat is a healthy option. Weight added through this diet increases your muscle instead of fat.
  1. Follow the transitioning rule by switching calorie surplus (3 weeks) with calorie deficit (1 week). This also increases your body’s muscle mass.

CrossFit 6 week challenge meal plan, Only some of the muscle-building staple foods are as under:

  • Poultry
  • Eggs
  • Rice
  • Bananas
  • Potatoes
  • Leafy green vegetables
  • Beans
  • Fish
  • Meat

CrossFit 6 week challenge meal plan, One should follow the following rules for a Grocery shopping list:

  • Make a list of items to be bought
  • Never go for shopping grocery when you are hungry
  • Shop up to a limit
  • Prefer variety in shopping
  • Make and cook the food the day you buy it

Example of a Healthy Grocery List for CrossFit 6 Week Challenge Meal Plan:

Meat Eggs Turkey bacon or regular bacon (nitrate free, sugar free)  Avocado Ezekiel bread 
Kale Spinach Carrots English Cucumbers Tomatoes
Olive oil, Avocado oil or Coconut oil  Unprocessed sea-salt (not iodized table salt) Grass-fed butter Sugar free mustard  Dill pickles
Lots of fresh vegetables Strawberries Whole Mayo or Paleo Mayo Full-Fat Plain Greek Yogurt Chicken thighs or breasts
Grapefruit Unsweetened almond or coconut milk Grass-Fed Beef Wild-Caught Fish (not farmed raised) Dry roasted or raw nuts
Lemons  Nitrate-free deli meat Almond or peanut butter  Whole uncooked oats  Powdered peanut butter 
Limes Canned tuna  Monk Fruit/Erythritol sweetener  Dark Chocolate 85% or higher  Fresh garlic 
Papaya  Blueberries Apples  Sweet potatoes Onions


What diet do most cross-fitters use?

The zone diet is recommended for cross-fitters, including nuts, non-starchy vegetables, low glycemic fruit, lean proteins, and seeds, limiting the use of sugar and starch.

How many meals should I eat in CrossFit?

The number of meals in a CrossFit diet depends on the fact that in which stage you are. If you are going through a fat loss phase, take 2-3 meals daily. You may go for 3-4 meals in a muscle gain stage. 2-4 meals work best if you have to maintain your pounds.

What do CrossFit athletes eat between workouts?

The best snack between workouts is any healthy protein shake. One may also go for easily digestible carbs, including white rice, Quinoa, and potatoes.

How many calories should a female CrossFit eat?

The number of calories consumed depends on the phase of the CrossFit diet. Generally, a woman should have at least 2700 to 3000 calories daily.

What does CrossFit do to a woman’s body? 

The CrossFit diet is all about shedding extra fat, increasing muscle strength, and making muscle tone more prominent. Increase your muscle mass because weight-lifting exercises focus on muscle building.

Why am I not losing weight with CrossFit?

As mentioned above, the CrossFit diet focuses on gaining muscle, and muscles are denser than fat. Therefore, on a measuring scale, one may not get less reading as they have gained muscle besides losing fat.


In summary, the CrossFit 6-week assignment meal plan prioritizes lean protein for muscle electricity, restricts carbs and fat, aids in blood sugar manipulation and reduces irritation reduction. Customizing block requirements is vital based totally on frame size, sex, and activity degree. alongside, submit-exercise vitamins, exercising, sleep, and stress control play pivotal roles in CrossFit nutrition. by adhering to a nicely-rounded and healthy weight-reduction plan, individuals can attain their health goals at the same time as improving overall health.

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