Grassroots CrossFit Team Nutrition Challenge Guidelines are Here!

Grassroots CrossFit Team Nutrition Challenge Guidelines are Here!

Grassroots Team Nutrition Challenge


General Notes


The first step is to empty your kitchen/house of any foods that you want to avoid during the challenge and then make a meal plan and go shopping. A key message is to work on changing your habits.  Set your intention and prepare yourself for the follow-through.




Limit eating out to 1x per week, UNLESS you take the time to ensure that every single ingredient is approved. More often than not, prepared dishes will contain harmful ingredients that you may not be aware of unless you take the time to ask (the food may be sautéed in soybean oil, for example).


Do not count calories, weigh, or measure your food.


Omnivorous track




Potatoes (any sort)

Sweet potatoes (any sort)

White rice


Taro, Yucca, etc.




Roots & stalks e.g. beets, carrots, parsnips

Leafy greens

Fermented veggies like sauerkraut

Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)





Citrus Fruits




Nightshades (unless intolerant) Tomatoes, Peppers, Eggplant, etc







*Note: Generally, favor lower-sugar, nutrient-dense fruits such as berries when possible



Animal foods


Meat & offal




Gelatin rich broth / stock


*Note: Favor fresh, unprocessed meats as much as possible, preferably grass-fed, humanely raised, or wild when possible. Minimally processed, sugar-free, nitrate-free sausage, bacon, salami, etc. are OK.



Cooking fats


Beef tallow

Coconut oil

Palm oil


Ghee/clarified butter


Duck fat

Avocado Oil


Eating/finishing fats –Not recommended for high heat cooking


Virgin Avocado oil

Olive oil

Nuts & nut oils (limit)



Herbs, spices, acids & vinegars






Dark chocolate — must be plain 85% cacao or better, no soy lecithin 

Dried fruit

Nuts and nut butters

Full-fat and/or fermented dairy products (only if well-tolerated):

Sour cream


Yogurt (plain, full-fat only)

Half and half / heavy cream

High quality full fat cheeses





Water or Sparkling Water

Coffee (black or with full fat cream only, don’t abuse)


Herbal infusions (e.g. rooibos, chamomile, yerba mate, etc.)


Coconut water (limit due to sugar)




Avoid completely:


Cereal grains or pseudograins (except white rice)





brown rice











soy (any form or product)





Added sugars

maple syrup



coconut sugar







Vegetable oils

Soybean oil










Anything with added sweeteners

Fruit juices


Reduced-fat dairy  and Reduced-fat dairy products





Specific, precise and carefully researched supplementation is OK, but meal-

replacement powders, anything containing artificial flavors

and “proprietary blends,” etc. are NOT.  Check with your coach to determine if in doubt.


High Quality Whey Protein

Rice Protein(if on plant-based track)

Pea Protein (if on plant-based track)



Vitamins and minerals if well-researched

Other specific supplements if well-researched




Plant-based track


Same as omnivorous, except:



No animal foods

Properly prepared legumes ARE allowed

Fermented soy IS allowed

But soy sauce prepared with wheat is not.

Quinoa IS allowed



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