Dr. Tony will be holding a discussion about nutrition this Saturday, April 26th at 11am.  This talk is open to all members, but if you are doing the Challenge, we highly recommend coming! 


Here are some good nutrition resources and additional information:

Information for Paleo:  This diet allows more lean meats, fish, veggies, some fruit, tree nuts (not peanuts), and seeds, little starch, and no sugar.  This excludes grains, legumes, white potatoes, dairy, and corn. 

  1.  The Beginner’s Guide to Paleo:  http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/
  2. The Paleo Diet:  http://thepaleodiet.com/

Information for Primal:  This plan allows foods like the Paleo diet, but includes some dairy such as creams, butter, greek yogurts, and some cheese.

  1. The Definitive Guide to the Primal Eating Plan:  http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/#axzz21dppwIBH
  2. Getting Started with Mark’s Daily Apple:  http://www.marksdailyapple.com//welcome-to-marks-daily-apple/#axzz21dppwIBH

Information for the Zone Diet:  The Zone Diet is much more rigid.  It includes weighing and measuring and lots of planning because each meal and snack is in blocks.  This is great for a person who really wants to pay close attention to portion sizes.  It does allow for some grains, but some people still exclude them and combine the Zone with Paleo.  You must be organized for this one!

  1.  Zone Diet Explained:  http://crossfitimpulse.com/the-zone-diet-explained-edited
  2. Zone Diet Meal Plans:  http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf


Ideas for Snacks:

  1. Beef/Turkey Jerky
  2. Rx Bars or About Time Bars
  3. Paleo Snacks:  http://www.multiplydelicious.com/thefood/2012/01/paleo-snack-ideas/ 

Sites for Recipes:

  1. Everyday Paleo:  www.everydaypaleo.com
  2. PaleOMG:  www.paleomg.com
  3. Paleo Pot:  www.paleopot.com
  4. Nom Nom Paleo:  www.nomnompaleo.com
  5. Stupid Easy Paleo:  www.stupideasypaleo.com


Check out this great example of a Weekly Paleo Meal Plan from CrossFit Long Beach with shopping list.  Coach Kacie and Coach Kurt will be following this plan, but will also be incorporating Easy Clean Cuisines in for dinners!  Please note that some of the hyper links are no longer available, but you can easily google the recipes.

Week 1 Meal Plan

A note on snacks: Have them available, but only eat them if you are hungry. Listen to your body. Do not snack just to snack.

Sunday Prep

Monday – no cooking today

  • Breakfast: 1-2 omelet muffins or 2hard boiled eggs, ½ avocado, ½ cup berries
  • Snack: 2-3oz Beef Jerky, small handful of nuts (no more than 10) 
  • Lunch: Shrimp “Grok-amole” Salad with Kale
  • Snack: small apple w/ 1-2 tbsp almond butter
  • Dinner: 1.5-2 cups Coconut Pumpkin Soup (add rotisserie chicken to recipe; Optional: Sweet Potato)
  • Note: If your ground meat for tomorrow is frozen, transfer from the freezer to refrigerator tonight so it’s ready to go tomorrow.

Tuesday – cooking day

  • Breakfast: 1-2 omelet muffins (leftovers), small apple with 1-2 tbsp almond butter
  • Snack: 2-3oz rotisserie chicken, small handful of nuts (no more than 10)
  • Lunch: Shrimp “Grok-amole” Salad (leftovers)
  • Snack: 2 Fat Guacamole Devils (1 egg), 3-4 large strawberries
  • Dinner: Paleo Sloppy Joe’s

Wednesday – no cooking day

  • Breakfast: 1-2 omelet muffins (leftovers), ½ avocado
  • Snack: 2oz rotisserie chicken, 3-4 strawberries, 6 nuts
  • Lunch: Shrimp “Grok-amole” Salad (leftovers)
  • Snack: 2-3oz Beef Jerky, small apple
  • Dinner: 1.5-2 cups Coconut Pumpkin Soup (leftovers)
  • Note: If your ground meat for tomorrow is frozen, transfer from the freezer to refrigerator tonight so it’s ready to go tomorrow.

Thursday – cooking day

  • Breakfast: 1-2 omelet muffins, ½ avocado
  • Snack: 2-3oz Beef Jerky, 3-4 strawberries
  • Lunch: Paleo Sloppy Joe’s (leftovers)
  • Snack: small apple with almond butter
  • Dinner: Ground Beef with Onions, Tomatoes & Spinach. Top with guacamole!

Friday – no cooking day

  • Breakfast: 1-2 omelet muffins (leftovers), 6 nuts, 3-4 strawberries
  • Snack: 2 Fat Guacamole Devils
  • Lunch: 1.5-2 cups Coconut Pumpkin Soup (leftovers)
  • Snack: 2-3oz Beef Jerky, small apple w/ 1-2 tbsp almond butter
  • Dinner: Paleo Sloppy Joe’s (leftovers)

Saturday – cooking day

Sunday – cooking day


Week 1 Shopping List


  • 2 packs of berries – Strawberries are in season
  • 5-6 apples   
  • 4 limes
  • 2 lemons or lemon juice   


  • Cilantro bunch
  • 3 Bell Peppers (green, yellow or red)
  • 2 jalapeno peppers
  • Kale
  • 3-4 red tomatoes
  • Green onion bunch
  • 2 Garlic Bunches
  • 5 Onions (yellow or white)
  • 6 large carrots
  • 1 large sweet potato
  • Fresh Basil
  • Fresh Parsley
  • Spinach Bunch
  • Spaghetti Squash
  • Leek bunch
  • Cauliflower head


  • 2 dozen eggs
  • 2-3 packs Beef Jerky
  • 1lb shrimp
  • Rotisserie Chicken
  • 5lb ground beef
  • 1lb ground pork or chicken/turkey


  • 15oz jar of almond butter
  • Almond Meal/Flour
  • 5-6 avocados, some ripe, some almost ripe
  • Bag of nuts (walnuts, almonds, pecans, macadamia)
  • 2 15oz cans full fat coconut milk (Whole Foods)
  • Olive oil


  • TJ’s Taco Seasoning
  • Salt
  • Pepper
  • Thyme
  • Ground Cloves
  • Cayenne Pepper
  • Mustard
  • Ground Ginger
  • Oregano
  • Crushed red pepper
  • Garlic Powder


  • Arrowroot powder for thickening (Whole Foods)
  • 14oz can chicken broth
  • 14oz can beef broth
  • 15oz can tomato sauce
  • 2 6oz cans tomato paste
  • 15oz can organic pumpkin puree
  • 2 28oz cans whole organic tomatoes with their juice
  • 15oz can organic diced tomatoes
  • Fresh salsa



1.      Gene Ferretti      Scott Hagey        Dana Ferretti

2.      John Zannakis                Eric Covell           Matt Faragasso

3.      Steph Kennedy       Anita Parrondo         Becky Bodnar

4.      Deanna Smickley              Salena Labenberg             Lisa Makhoul

5.      Alyssa Maltese          Erin Berloff         Chrissy Hoffman

6.      Julia Becker         Margaret Powell            Lori Hiller

7.      Taylor (TJ) Johnson                Irena  Cabrera              Kirsten Peters

8.      Sarah Z igman                Courtney Benedict                    Katy Kohls

9.      Miguel Cochran                  Wes  Via                    Dave Sabol

10.   Dr. Trish                     Keeley Welsh                 Sarah Ferretti

11.   Mike Weiss         Justin Houck               JoePa

12.  Matt Ball                       Ryan Morrison             Brandon Malone

13.   Robert Torres        Bill Kulnis        Dr. Tony

14.  James “Fox” Cahill           Jimi Wynn       Ryan Ball

15.  Sherri Confalone       Jess Frey      Sherri Bell

16.  Jose Suarez       Carlos “DJ Dynamite”     Mike Makhoul