What can I eat?

Jan 9th, 2011

Category: CrossFit

What can I eat?

CrossFit Paleo Food List

There are lots of books and websites out there on the Paleo Diet. Our standards include and exclude certain foods due to the fact that we are all athletes and can use certain foods for recovery and energy. All meats are recommended to be grass-fead and “all organic” but we understand that this is unrealistic for a lot of you. Trader Joes and Whole foods sell organic meats and other organic foods. We encourage you to shop there, but you will not lose points if you cannot.
Be real careful when picking out mayonnaise and salad dressings. Soybean oil is the main ingredient in most, try to avoid products that are primarily made with soybean or vegetable oil and look for canola, olive, or flaxseed oil instead.

Paleo Foods/Highly Encouraged

Lean Meats:

  • Lean beef (trimmed of visible fat)
  • Beef Jerky (check label for added sugar)
  • Flank steak
  • Top sirloin steak
  • Extra-lean hamburger
  • Lean veal
  • Lean pork (trimmed of visible fat)
  • Pork loin
  • Pork chopsLean poultry
  • Chicken breast
  • Turkey breast



  • Bass
  • Bluefish
  • Cod
  • Eel
  • Grouper
  • Haddock
  • Halibut
  • Herring
  • Red snapper
  • Salmon
  • Scrod
  • Shark
  • Striped bass
  • Tilapia
  • Trout
  • Tuna


  • Clams
  • Crab
  • Crayfish
  • Lobster
  • Mussels
  • Oysters
  • Scallops
  • Shrimp


  • Apple
  • Apricot
  • Avocado
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Cherries
  • Cranberries
  • Grapefruit
  • Grapes
  • Honeydew melon
  • Kiwi
  • Lemon
  • Lime
  • Nectarine
  • Orange
  • Passion fruit
  • Peaches
  • Pears
  • Pineapple
  • Plums
  • Pomegranate
  • Raspberries
  • Rhubarb
  • Star fruit
  • Strawberries
  • Tangerine
  • Watermelon

Fruits in moderation (high in sugar):

  • Mango
  • Banana
  • Fig
  • Guava
  • Papaya


  • Artichoke
  • Asparagus
  • Beets
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collards
  • Cucumber
  • Eggplant
  • Endive
  • Green onion
  • Kale
  • Lettuce
  • Mushrooms
  • Mustard greens
  • Onions
  • Parsley
  • Parsnip
  • Peppers (all kinds)
  • Pumpkin
  • Spinach
  • Squash (all kinds)
  • Tomato (actually a fruit, but most people think of it as a vegetable)
  • Turnip greens

Nuts and Seeds:

  • Almonds
  • Brazil nuts
  • Cashews
  • Chestnuts
  • Hazelnuts (filberts)
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios (unsalted)
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Walnuts


  • Olive oil
  • Coconut oil

Whey Protein powder


Seltzer water

Coconut water

Foods that should be eaten in moderation

(not cheats unless in excess)

• Bacon
• Sausage
• Chicken wings
• Ribs
• Canola oil
• Flaxseed oil
• Quinoa
• Dried fruit
• Sweet potatoes
• Coffee
• Red Wine
• Tequila
• Deli meat

CHEATS (-5/Serving)

Dairy Foods:

  • All processed foods made with any dairy products
  • Butter
  • Cheese
  • Cream
  • Dairy spreads
  • Frozen yogurt
  • Ice cream
  • Milk
  • Nonfat dairy creamer
  • Yogurt

***We are reducing the amount of points deducted for plain non-fat greek yogurt. You may deduct 3 points rather than the full 5 because of the high protein content. If there is added sugar subtract 5 points.***

Cereal Grains:

  • Barley (barley soup, barley bread, and all processed foods made with barley)
  • Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
  • Millet
  • Oats (steel-cut oats, rolled oats, and all processed foods made with oats) ***Subtract 3 instead of 5 points for plain oatmeal.
  • Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Ricebas mati rice, rice cakes, Rice flour (all processed foods made with rice)
  • Rye (rye bread, rye crackers, and all processed foods made with rye)
  • Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti,lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
  • Wild rice

Cereal Grainlike Seeds:

  • Amaranth
  • Buckwheat


  • All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidneybeans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
  • Black-eyed peas
  • Chickpeas
  • Lentils
  • Peas
  • Miso
  • Peanut butter
  • Peanuts
  • Snowpeas
  • Sugar snap peas
  • Soybeans and all soybean products

Soft Drinks and Fruit Juices:

  • All sugary soft drinks and diet beverages
  • Gatorade
  • Vitamin water
  • Coke
  • Diet Coke
  • Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glycemic index)


  • White wine
  • Vodka
  • Gin
  • Rum
  • Beer
  • Fourloco

Artificial Sweeteners:

  • Sweet and Low
  • Splenda
  • Equal

***Subtract 2 points per packet when using***


  • Processed salad dressings
  • BBQ sauce
  • Ketchup
  • Mustard
  • Miracle WhipAnything made with soybean oil
  • Anything made with high frutose corn syrup
  • Anything with added sugar


  1. Goose 01/11/2011 at 12:10 pm

    ha! that was Ferro actually.

  2. Hamburgular 01/11/2011 at 6:02 am

    Goose, please tell me you added fourloco to the cheat list

  3. Kristen 01/10/2011 at 4:11 pm

    Oooh thanks amy

  4. Amy 01/10/2011 at 2:54 pm

    Everyone keeps asking this question. The way that the protein is extracted from the soybeans to make tofu creates a “denser” source which mimics animal protein.

  5. Kristen 01/10/2011 at 12:23 pm

    Why tofu but no soybeans?? Tofu is a soy product

  6. Sham 01/10/2011 at 9:42 am

    I’ve just convinced a fellow CrossFit coach to join me in your Paleo challenge and following Southies WODs -albeit from a distance in London.
    Thanks to the list it makes for easy quick reference.
    Again let me commend you on your programming too -it’s great!

  7. Greg 01/10/2011 at 2:22 am

    Green beans don’t even look like beans, they should be okay right? if not I’m in trouble.

  8. Amy 01/10/2011 at 1:19 am

    Yea, we are going to let almond milk slide.
    Just don’t use it in excess:)

  9. Julie O 01/10/2011 at 12:45 am

    Thanks for the list! What do you think about almond milk (unsweetened)? I googled it and it came up on a few pages as okay. Thoughts?

  10. Jaime 01/10/2011 at 12:43 am

    no green beans? are they the same as string beans? cuz I ate them today 🙁