Paleo Challenge Point System (THE RULES)
The Challenge - As CrossFitters we love points, so yes we have a point system.
In your food diary you will keep a daily log of your food intake. At the very least you must keep track of everything. EVERYDAY THAT YOU DO NOT SUBMIT A LOG ENTRY YOU ARE MISSING OUT ON 15 FREE POINTS!!. For every cheat that you have during the week you need to subtract 5 points per serving. Cheats constitute: - Dairy (Milk in coffee is only -1) - Grains- Rice, bread, pasta, cake, cookies, cereal ect. - Legumes- Peanuts, soy beans, lima beans, kidney beans, ect. - Packaged/processed food - Fast food - Alcohol other than red wine, cider and tequila (2 serving allowance/day) More than that -5 - Each day that you take 2.5g of fish oil add 3 points (Link to fish oil) - Each day that you come to CrossFit add 3 points - If you workout outside of CrossFit add 3 points, walking, playing sport, and bicep curls DO NOT COUNT! You know what is worth doing at this point, don’t cheat! - If you take a rest day, but you still dedicate 20+ minutes to foam rolling, stretching, and/or trigger point work add 5 points. - You are not following the Paleo diet if you are not consuming any fruits or vegetables. Each day that you eat less than 3 servings of fruits and vegetables subtract 10 points. |
Complete Download
(Easy printable copy, everything in one download) Score Cards:
![]()
![]()
Measurement Sheet:
![]()
Food Diary:
![]()
|
CrossFit Express Cambridge 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.
Paleo Foods/Highly Encouraged (add 3 points per portion for these foods)
Lean Meats:
• Lean beef (trimmed of visible fat) • Beef Jerky (check label for added sugar) • Sirloin steak • Extra-lean hamburger
• Lean veal • Lean pork (trimmed of visible fat) • Pork loin • Pork chops • Lean poultry • Chicken breast
• Turkey breast
Eggs:
• Chicken eggs • Duck eggs
Fish:
• Bass • Bluefish • Cod • Grouper • Haddock • Halibut • Herring • Red snapper • Salmon • Scrod
• Shark (lol) • Striped bass • Tilapia • Trout • Tuna
Shellfish:
• Clams • Crab • Crayfish • Lobster • Mussels • Oysters • Scallops • Prawns
Fruit:
• 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
Vegetables:
• Artichoke • Asparagus • Beetroot • Bell peppers • Broccoli • Brussels sprouts • Cabbage • Carrots • Cauliflower
• Celery • Cucumber • Eggplant • Chicory • Spring onion • Kale • Lettuce • Mushroom • 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
Nuts and Seeds:
• Almonds • Brazil nuts • Cashews • Chestnuts • Hazelnuts • Macadamia nuts • Pecans • Pine nuts
• Pistachios (unsalted) • Pumpkin seeds • Sesame seeds • Sunflower seeds • Walnut
Oils:
• Olive oil (only for low heat cooking) • Coconut oil
Whey Protein powder
- Naked whey protein (Link to protein)
Tofu
Bottled water
Coconut water
Foods that should be eaten in moderation: (add 1 point per portion)
• Bacon • Sausage • Chicken wings • Ribs • Canola oil • Flaxseed oil • Quinoa • Dried fruit • Sweet potatoes • Coffee
• Red Wine • Tequila • Deli meat
CHEATS (Remember these will cost you...subtract 5 points per portion)
Dairy Foods:
• All processed foods made with any dairy products • Butter • Cheese • Cream • Dairy spreads • Frozen yogurt
• Ice cream • Milk • Nonfat dairy creamer • Yogurt
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)
• 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 Grain like Seeds:
• Amaranth • Buckwheat
Legumes:
• 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 glvcemic index)
Alcohol:
• White wine • Vodka • Gin • Rum • Beer
Artificial Sweeteners:
• Sweet and Low • Splenda • Equal
Condiments:
• Processed salad dressings • BBQ sauce • Ketchup • Mustard (unless just mustard seeds and vinegar; check the label)
• Anything made with soybean oil • Anything made with high fructose corn syrup • Anything with added sugar
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.
Paleo Foods/Highly Encouraged (add 3 points per portion for these foods)
Lean Meats:
• Lean beef (trimmed of visible fat) • Beef Jerky (check label for added sugar) • Sirloin steak • Extra-lean hamburger
• Lean veal • Lean pork (trimmed of visible fat) • Pork loin • Pork chops • Lean poultry • Chicken breast
• Turkey breast
Eggs:
• Chicken eggs • Duck eggs
Fish:
• Bass • Bluefish • Cod • Grouper • Haddock • Halibut • Herring • Red snapper • Salmon • Scrod
• Shark (lol) • Striped bass • Tilapia • Trout • Tuna
Shellfish:
• Clams • Crab • Crayfish • Lobster • Mussels • Oysters • Scallops • Prawns
Fruit:
• 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
Vegetables:
• Artichoke • Asparagus • Beetroot • Bell peppers • Broccoli • Brussels sprouts • Cabbage • Carrots • Cauliflower
• Celery • Cucumber • Eggplant • Chicory • Spring onion • Kale • Lettuce • Mushroom • 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
Nuts and Seeds:
• Almonds • Brazil nuts • Cashews • Chestnuts • Hazelnuts • Macadamia nuts • Pecans • Pine nuts
• Pistachios (unsalted) • Pumpkin seeds • Sesame seeds • Sunflower seeds • Walnut
Oils:
• Olive oil (only for low heat cooking) • Coconut oil
Whey Protein powder
- Naked whey protein (Link to protein)
Tofu
Bottled water
Coconut water
Foods that should be eaten in moderation: (add 1 point per portion)
• Bacon • Sausage • Chicken wings • Ribs • Canola oil • Flaxseed oil • Quinoa • Dried fruit • Sweet potatoes • Coffee
• Red Wine • Tequila • Deli meat
CHEATS (Remember these will cost you...subtract 5 points per portion)
Dairy Foods:
• All processed foods made with any dairy products • Butter • Cheese • Cream • Dairy spreads • Frozen yogurt
• Ice cream • Milk • Nonfat dairy creamer • Yogurt
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)
• 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 Grain like Seeds:
• Amaranth • Buckwheat
Legumes:
• 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 glvcemic index)
Alcohol:
• White wine • Vodka • Gin • Rum • Beer
Artificial Sweeteners:
• Sweet and Low • Splenda • Equal
Condiments:
• Processed salad dressings • BBQ sauce • Ketchup • Mustard (unless just mustard seeds and vinegar; check the label)
• Anything made with soybean oil • Anything made with high fructose corn syrup • Anything with added sugar