Introduction to Nutrition Part 1


WELCOME TO CROSSFIT LTD’S 30 DAY NUTRITION CHALLENGE. This is a 30-day plan to help you achieve your weight loss, muscle gain and performance goals. It is also designed to help you develop healthy eating patterns that will set you up for the future.


The 30-day challenge has 4 very simple rules


  1. Record all the food you eat for the next 30 days
  2. Drink more water
  3. Eat a good quality breakfast that is high in protein
  4. Eat only meat and vegetables for dinner



  1. You must have a goal.
    1. When you opt-in (by sending us an email or message on Facebook to say that you are doing the challenge) you must attach a goal to your message.
    2. The goal must include 1 body composition goal (for example, lose 3kgs, gain 1kg of muscle) and one performance goal (increase deadlift, run 2kms).
  2. You must establish a baseline
    1. Take “before” photos of your body from the front and weigh yourself so that you have something to compare your results to.
  3. Download MyFitnessPal
    1. Please see our explanation video here for more information about how to download MyFitnessPal and what the program is.
  4. Sign up to our Facebook members page




  • Women should drink at least 2.5-3 liters of water per day + an extra 200ml for every ½ hour of exercise.
  • Men should drink at least 3-3.5L of water per day + an extra 200ml for every ½ hour of exercise.



  • This is an easy, actionable step that will DEFINITELY help you achieve the body that you want.
  • Australians are consistently drinking too little water. It is not uncommon for our clients in the gym to loose 1-2kgs just by drinking more water.
  • Your body is a natural detox machine and drinking water allows the natural processes of detoxification to occur.
  • Buy yourself a good drink bottle that you will enjoy drinking from and make sure it is BPA free. Try to get a 1-liter bottle.


Step 2: Record all the food you eat


  • You can enter your food into the MyFitnessPal app (‘MFP’).
  • You will need a scale to weigh your food so as to enter it accurately.
  • MFP allows you to enter the exact quantities of food based on their weight measurement.
  • You can also scan the barcodes of the food you eat and enter the food in automatically.


Extra points

  • We don’t want you to obsess over how many calories you are eating
  • Be kind to yourself and do not get too crazy about calories over or under your goals
  • Use the app like a diary: it’s important to know how much you’re eating and what the foods you eat most are
  • Be mindful of what you eat – you will be less likely to eat a chocolate bar if you know you have to write it down
    • You must have enough energy to workout in the gym. You should fuel yourself approximately.
    • Don’t go hungry! Eat till you’re full, but don’t eat more than that.


Step 3: Eat a good breakfast full of protein.

  • Women should aim for 15grams of protein MINIMUM
  • Men should aim for 25grams of protein MINIMUM
  • Everybody agrees that starting your day right can change your life.
  • Australian’s don’t get enough protein in their diets. They also typically eat most of their protein for dinner.
  • Eating protein for breakfast will stimulate your metabolism and keep you more full for the rest of the day.
  • Protein rich foods include eggs, chicken, fish, red meat, dairy products or whole grains.


The benefits of protein:

  • Protein keeps you fuller for longer.
  • Protein is more challenging for your body to digest so you actually burn more calories breaking down protein than you do carbohydrates or fats.
  • Protein is essential to help build and restore the muscles that you break down in the gym.


Examples of protein rich breakfasts:

  1. “The Classic”

Two Eggs on wholegrain sourdough – optional addition of smoked salmon, avocado and or/bacon.

  1. “The time-pressed”

Egg Frittatas. Bake these the night before and grab them out of the fridge and heat them up in the microwave on your way to work. Check out a few recipes here and here.

  1. “Protein muesli”

1 cup of Chobani yoghurt (or any unprocessed Greek yoghurt)

1/2 scoop of high quality chocolate protein powder (Progenex, or anything that has less than 5 ingredients)

1 Chopped up banana

20-40grams of muesli or whole-wheat cereal.

Optional Toppings: Chia seeds, almonds or cashews, some dried fruit


Eat whatever you had for dinner the night before so long as it is protein rich! (See below)


Step 4: Eat meats and vegetables only for dinner.

  • This one will make your life super easy! No thinking required.
  • For dinner, you’re going to eat some kind of meat (fish, red meat, chicken or even eggs) and your favorite kind of vegetables.
  • It can be a salad, it can be baked veggies, steamed greens, stir-fry, soup, slow cooker – whatever. It doesn’t matter.
  • But if it’s not meat and vegetables, don’t eat it. (Yes, that excludes pasta, lasagna and rice.)

Please note this DOES NOT MEAN THAT YOU CANNOT EAT CARBOHYDRATES. Carbohydrates are not bad. The point of this step is to create good habits: eating only meats and vegetables is most likely a very healthy thing for your body. Having one meal per day where you know you will have quality nutrients from vegetables is really important. It just means your carbohydrates have to come from vegetables. The more carbohydrate dense vegetables include: potatoes, sweet potatoes and most colored veggies.

If you’re coming home from a late training session or a long day at work, make sure you get in some potatoes or sweet potatoes. Carbohydrates from fibrous foods (like potatoes) are important for recovery, especially after a hard workout.


Dinner essentials

Since you won’t be eating rice or pasta or bread or many of the other foods people typically eat for dinner, here are some guidelines or examples. IF you’d like more ideas, google “paleo dinner ideas.” Paleo eating is free of processed foods and focuses on meats and vegetables. There are literally thousands of options! This meal should be the most interesting meal of the day, not the most boring.

Great websites:

Some of my favorites

“Aussie Burger” – Paleoleap


2 lbs. ground beef;

1 red onion, finely chopped;

3 garlic cloves, minced;

1 egg yolk;

6 slices fresh pineapple;

6 eggs;

12 slices marinated beets;

Sea salt and freshly ground black pepper;



In a large bowl, combine the ground beef, red onion, garlic, egg yolk, and season with salt and pepper to taste.

Form six patties out of the beef mixture.

Cook the patties on a grill or BBQ for 5 to 6 minutes per side over a medium-high heat.

Grill the pineapple for 1 to 2 minutes per side.

Melt some cooking fat in a skillet placed over a medium-high heat and fry the eggs.

To assemble the burgers, top each patty with the grilled pineapple, beet slices, fried eggs, and any other toppings you want.









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