What We Eat

Look here for some tastie meal ideas. I use a lot of these on a daily basis and most of the recipes make enough to have left overs. Left-overs are key to having “Zone/Paleo” food on hand to keep you from wandering off your diet.

Here are also some great resources* to keep you on track.


The Primal Blueprint by Mark Sisson

Good Calories, Bad Calories by Gary Taubes

Cookbook  Make it Paleo

Journal 21 Download Cfjissue21_May04 (The block bible)

Robb Wolf’s shopping guide Download Shopping-food

CF Journal 15 Metabolic Derangement Download 15_03_Nutrition_Full_Issue

Link to the Performance Menu Cookbook Volume 1

Link to the Performance Menu Cookbook  Volume 2

Free Recipes from Performance Menu 

The Paleo Diet

All these recipes came from other’s blogs or websites. Here are some of their Website links





*Resource list Courtesy of CrossFit Verve


Spaghetti Squash Bonanza

4 block dinner:

4oz grilled chicken sausage (4 blocks protein)

1.5c spaghetti squash (1.5 blocks carbs)

.75c Classico tomato basil pasta sauce (1.5 block carbs)

1c mixed veggies (1 block carb)

1.33tsp olive oil (4 blocks fat)

When cooking keep in mind that you will be making extra for yummy leftovers.  Follow the portions above to determine blocks.  Preheat oven to 375 degrees, bake halved squash on baking pan for 45 minutes, flip half way.  Use a fork to remove squash from shell.  Slice 2 peppers, .5c of onion, 3c mushrooms, 1.3c zucchini (total is 4 blocks and approx. 4 cups cooked).  Heat sautee pan with olive oil, garlic and spice to taste.  Add veggies and cook until tender.  Put sauce in sauce pan and heat (you big dummy!).  Grill as many chicken sausages as you like, cause you’ll want leftovers.


2 Block Breakfast

2 block breakfast:

2 egg whites (1 protein block)

1 oz leftover grilled chicken sausage (1 protein block)

0.3 c of steel cut oats (1 carb block)

1 c strawberries and 1 teaspoon low-fat plain yogurt (1 carb block)

1 walnut diced (2 fat blocks)

Make this into a 3 block breakfast (pictured) by adding 2 egg whites, 0.3 c of steel oat, and a half a walnut.

Yummy Yummy this will keep you full until your next snack.


Zone Mexican Wraps

Seriously, who doesn’t love your run of the mill Mexican wrap?  It’s a staple item in our house and I guarantee, if you spend a little time Zoning, it will become a staple in your’s as well.

4 block meal:

1 pepper, sliced and cooked (.5 carb block)

.25 cup cooked thinly sliced onions (.5 carb block)

.25 cup washed black beans (1 carb block)

.25 cup thinly sliced, cooked mushrooms (less than .25 carb block)

2 low-carb tortillas (2 carb blocks)

4oz. Mexican spiced, sliced chicken (4 protein blocks)

4 tbsp. avocado (4 fat blocks)

Spice to taste and Viva la Zone!


Explosion Salad

4 block meal:

3oz Ground turkey (2P blocks)

2oz Chopped pepperjack cheese (2P blocks)

1.33 Cups baby spinach, scissored (1C block)

.5 Cup grapes (1C block)

.25 Cup pomeganate seeds (1C block)

.25 Cup garbonzo beans (1C block)

12 Slivered almonds (4F blocks)


Spicy Shredded Pork Wraps

We found this BBQ recipe in the Performance Menu Cookbook, Volume 1 and use it often for an easy meal, because–hey, you’ve got skills to practice!  The sauce can be used with any meat, just allow for 1 cup total sauce/1 lb meat.  We’ve found it to be perfect for the pork roasts we get at Costco in a three-pack.  Just put it all in the crock-pot and come home to the wonderful smell of spice!


3 lbs pork, brisket or roast (1oz = 1P)

1 cup yellow onion, chopped (2C)

2.5 cups bell pepper, chopped (2C)

2 cans El Pato Mexican tomato sauce (7.75oz yellow can)

Half bottle Valentina picante sauce (12.5 oz bottle)

2 t cumin or 2 T curry*

1 head butter lettuce

* the cumin powder will increase the spiciness, while the curry powder will mellow it and sweeten the BBQ sauce–choose your poison wisely.


Add the pork, onion, peppers, sauces, and your choice of spice to a crock-pot.  Set it on low for 6-12 hours, it’s ready when you can easily shred the meat holding two forks.  We often set this up the night before, and let it slow cook all night.

Weigh out your desired proteins for whichever zone blocks you are trying to accomplish; the Carb blocks become almost negligible as they cook down.

Use the butter lettuce to make yummy wraps, add some avocado for fat (1T = 1F).  Add some steamed vegetables on the side to balance out your Carbs, and finish with a crisp apple to cool your palate.  This recipe will warm your tummy and your mouth.


Caveman Cobb Salad

4 Block Paleo Meal*

2 strips of Turkey Bacon, scissored (1P Block)

1 Hard-Boiled Egg, chopped (1P Block)

2 oz. Grilled Chicken, cubed  (2P Blocks)

1 c. Tomato – cubed (1C Block)

1/2 Avocado, cut (appr. 4F Blocks**)

Lettuce (6 c or 1 head = 1 block)

(Peas would be really great too! .75 c = 1C Block)

Salad Dressing


2 limes squeezed into blender

4 avocados

1 bunch of cilantro leaves

add water until smooth

add pepper, garlic, and cayenne to taste. YUM!

OR olive oil, lime, and pepper

Zone Blocks:

4P, 4F (w/o dressing), 1.5 C

* There are 4 Blocks of Fat and Protein, not counting the dressing.  There is ONLY a little over 1 Block of carbs.

**The actual Fat Block serving of avocado is 1 Tbsp. = 1 Block


Savory Breakfast Casserole (from Paleo OMG)
What you need:
  • 12 eggs, whisked
  • 1lb chorizo, cooked and broken into pieces
  • 1 sweet potato, shredded
  • 1/2 yellow onion, diced
  • 2 tablespoons hot sauce (I used Siracha)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • 1 teaspoon pepper
What you do:
  1. Start things off right by preheating your oven to 375 degrees.
  2. First you’ll want to get your chorizo (or other choice of meat) cooking. So add your chorizo to a hot skillet and let cook until it begins to crumble.
  3. While the meat is cooking, dice up your onion and shred your sweet potato. I shredded mine by throwing it in a food processor, using the shredding attachment. Genius.
  4. Now, beat those eggs of yours in a large bowl.
  5. Add the cooked meat, onion, and sweet potato to the bowl with the whisked eggs. Then add the rest of your ingredients and mix all together.
  6. Grease a 8×8 or 9×9 glass dish and add your egg mixture to it.
  7. Cook for 25-30 minutes until the eggs aren’t runny. The middle takes a bit longer so just be patient.
  8. Let sit for 10+ minutes before consuming.


Loaded Turkey Stuffed-Twice Baked Sweet Potatoes (from Paleo OMG)

What you need:
  • 1 lb ground turkey
  • 2 large sweet potatoes
  • 1/4 cup Red Hot hot sauce (or another kind you like)
  • 1 tablespoon fat (I used EVOL)
  • 1 yellow onion, diced
  • 1 garlic clove, minced
  • 2 teaspoons chipotle chili powder
  • 1 teaspoon ground red pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon paprika
  • salt and pepper, to taste
What you do:
  1. Preheat your oven to 425 degrees.
  2. Cut your sweet potatoes in half, lengthwise and put them face down on a cookie sheet. Put in the oven to cook for about 25-30 minutes depending how thick they are. You will know when they are done if they are easy to push on, on the skin side. If you pull them out early and the inside doesn’t come out easily with a spoon, you’ll need to cook them a bit longer.
  3. While your sweet potatoes cook, put out a pot or skillet over medium-high heat. Add a bit of fat to the hot pan then add your garlic and onions to start cooking down.
  4. Once the onions are translucent, add the ground turkey and use a large spoon to break it up to help cook it a bit quicker.
  5. When the turkey is half way done cooking, add the spices.  Let the turkey cook until no longer pink or until completely cooked through, take off heat.
  6. Now pull your sweet potatoes out of the oven and use a large spoon to scoop out the insides. Be careful to not go totally to the skin or it may tear and be pointless to add meat to.
  7. Put the insides of the sweet potatoes directly into your pan of turkey and mix thoroughly to combine.
  8. Now scoop out the new mixture and put into your sweet potato skins. You can go as high as you want. Think of it as a loaded bake potato…load that sh*t on!!
  9. Now put those loaded sweet potatoes back on the cookie sheet, face up, back into the oven and cook for 3-5 more minutes just to meld the flavors together and harden the top a bit


What you need: For marinating the steak:
  • 2lb london broil
  • 1 tablespoon olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon rosemary
  • 1 teaspoon tarragon
  • 1 teaspoon parsley
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • gallon sized Ziploc bag
For the salad:
  • 1 bundle of romaine lettuce, chopped
  • 1 bundle of spinach, chopped
  • 1 cup pearl onions, soaked in hot water for 5 minutes, then peeled
  • 1 package of fresh blackberries (I subbed dried cannberries)
  • 1.5 cups chopped walnuts (or any nut of your choice, sliced almonds, or pecans are great)
  • 2 medium red onions, thinly sliced
  • 5-6 strips turkey bacon, diced
  • 10-15 dates, pitted and diced (optional)
  • salt and pepper, to taste
For the Dressing:
  • 1/2 cup olive oil
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons honey
  • 3-4 Tbsp ground mustard (no sugar added)
  • 2 tablespoons coconut milk
  • 1 tablespoon almond butter
  • 1 teaspoon garlic powder
  • sea salt and white pepper, to taste
What you do:
Time to marinate that steak. Don’t be lazy. Marinate the crap out of it. You won’t be disappointed. The longer the better. I only marinated it for about 8 hours or so, but longer would have been even more awesome.
  1. Add all of your ‘marinating the steak’ ingredients to a gallon sized and shake it around. Give it some loving here. Work it.
  2. Now throw the bag in the fridge to marinate for a while.
  3. Once the london broil has marinated for AT LEAST 2-3 hours, pull it out of the fridge to let sit on the counter and come to room temperature. While it comes to room temperature, heat up your grill.
  4. Make your grill SUPER hot so you can sear both sides of your london broil for 1-2 minutes/side. Once it is does searing, turn down the heat to medium and cook for about 5-6 minutes/side.
  5. While the london broil is cooking (don’t forget to flip it after 5-6 minutes), begin cooking up the ingredients for your salad. Add your chopped bacon to a large skillet, once it has oozed a bit of fat to the pan, add your sliced red onions and let them cook down until translucent.
  6. Once your red onions become translucent, add your pearl onions to the mix to cook down for about 3-4 minutes, then add your dates and walnuts. Cook all the ingredients together, adding just a bit of salt and pepper at the end.
  7. Your steak should be done cooking at this point. Don’t forget about it and ruin the entire meal. Kidding. But once it is done cooking, put it on a plate and let it sit for around 30 minutes so the juices don’t come spilling out.
  8. While the steak sits and ponders life, make your salad dressing.
  9. Add all dressing ingredients to your food processor and mix well to combine. This dressing a bit thicker than usual dressing, so if you’re not a fan of that, add a bit more oil and vinegar to make it runny.
  10. Once your dressing is made, thinly slice your london broil to desired thickness.
  11. Throw your chopped greens into a large bowl, top with your date/onion/bacon/walnut mixture along with blackberries, steak, and salad dressing.

*I did not care for this dressing, I used a Raspberry Vinaigrette by Newman’s Own and it tasted GREAT!


Salisbury Steak Burgers with Mushroom Gravy (from Paleo OMG)

What you need:

For the steak burgers:

  • 1.5-2 lbs grass fed ground beef
  • 1 egg
  • 2 garlic cloves, minced
  • 1/2 yellow onion, minced
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon sea salt
  • 1 teaspoon pepper
  • 1 teaspoon dried thyme
For the mushroom gravy:
  • 2 tablespoons fat of choice (I used duck fat-duh)
  • 3/4 cup beef broth
  • 1/2 6oz can coconut milk
  • 1/2 yellow onion, minced
  • 1 garlic clove, minced
  • 1 package mushrooms (your choice what kind)
  • 1 teaspoon sea salt
  • 1 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
What you do:
  1.  Heat up that grill of yours. If you don’t have a grill, invest in one. Or cook them on your stove top. Whatever.
  2. Add all the ingredients for the steaks into a large mixing bowl and use your hands to get after it. Mix everything thoroughly. Then make the meat into oval patties. Why ovals? I’m guessing that’s what makes them salisbury steaks. I don’t know. Just make them oval.
  3. Put your oval patties on the grill to cook. They will need to cook for about 3-5 minutes each side depending how thick you made them and how pink you want them inside.
  4. While the patties are on the grill, make the gravy. Add your fat, onions, and garlic to a saute pan over medium-high heat. Let the onions cook until they become translucent. Add the rest of your ingredients including the coconut milk, broth, mushrooms and seasonings.
  5. Mix together and let cook down a bit. Once the onions are beginning to soften, cover the pan and turn the heat down low to let cook, stirring occasionally.
  6. Once the burgers and gravy are done, top the steak burgers with the mushroom gravy, and ENJOY! So tasty!

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Helena, AL  205-660-3308
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