Eat Meat & Vegetables, Nuts & Seeds, Some Fruit, Little Starch, No Sugar.
Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total Fat should be predominantly monounsaturated and account for about 30% of your total caloric Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure caloric load. is for the hardcore athlete.
What does all of this mean? It means no diet pills, crazy shakes, no fasting, or skipping meals.
You need to keep intake to levels that will support exercise, not body fat. (CrossFit Journal)
Your diet should consist of 30% lean protein, 40% carbs and when we say carbs we aren’t telling you to go buy “low calorie bars” or buy a bunch of whole wheat grains. We mean low-glycemic carbs such as vegetables, yes vegetables! Nuts and seeds which will also provide some fat and protein levels. Who would of thought?! The other 30% should be fat. When you are shopping for groceries your guideline for your “cans and cant’s” is rather simple. Shop along the perimeter of the store, so you’d pass by the produce section which is usually followed by nuts & seeds, and leading to the meat coolers. Eat food, not food product.
For meal plan guidance check out this link from the CrossFit Journal explaining The Zone Diet.