CrossFit meal planning: organise your meals around WODs

Start with your schedule at the box

To organise meals during a CrossFit week, start with your own training times: before work, during your lunch break or at the end of the day. A menu does not need to be named after a WOD to be practical.

This guide is about organising a week at the box. It does not describe the sport’s official programme or offer an official CrossFit diet or performance protocol.

References: [1]

Three training times, three practical preparations

These are planning examples: adapt the timing, foods and portions to your situation.

References: [1]

A quick planning routine for the week

• Before shopping: note your planned sessions, meals away from home and food you need to use up.

• For each day: identify the meal that will be difficult to prepare and choose a realistic option.

• Midweek: check for schedule changes before preparing more portions.

• At the end of the week: note what worked in your planning, rather than automatically buying the same groceries again.

References: [1]

Match the three examples to their ingredients

This ingredient list covers only these examples and does not specify quantities. Add the ingredients and quantities for your other meals, then subtract what you already have.

References: [1]

Change the recipe and update the list

If an item is unavailable, choose another recipe you actually want to eat. Use that recipe’s ingredient list and specified quantities. Then record the change in your food diary.

This framework does not set any storage times. The EPA advises refrigerating or freezing leftovers in clear, labelled containers with dates. Read the EPA’s advice. Seven days of menus are not an instruction to store food for seven days.

References: [1][2]

Compare what you logged, not a perfect measurement

Your food diary lets you compare your logged intake with your plan. That comparison depends on the foods and quantities you enter. A photo does not measure meal portions exactly. See Sthenia’s nutrition methodology for these limits.

If a session or meal changes, update your arrangements. This example does not set a universal rule for changing calories on rest days.

References: [2]

Plan with Pro, track manually for free

With Sthenia Pro, your sporting profile and goal are used to prepare a personalised seven-day plan, with a grocery list and an estimated cost. Manual calorie and macronutrient tracking remains free and unlimited. The cost is an estimate based on manually maintained reference prices for France, not live store prices or a guaranteed checkout total; see the grocery budget methodology.

Targets are estimates; recalculated macros depend on the available ingredients and reference data. A photo does not measure portions exactly. To understand these limits, read the nutrition methodology.

References: [2]

A budget target, not a checkout promise

Your budget is a target: the warning applies above your target plus 10%. A plan between your target and that threshold can be offered without a warning; a plan above it can still be offered with a warning.

Reference prices are maintained manually and are estimates for France, without store synchronisation. An ingredient without a matched price may be missing from the total; buying whole packs can also change your spending. Read how Sthenia estimates your grocery budget before comparing this estimated cost with your purchases.

References: [2]

References: [2]