Gina and Chad's Food Log

Coach Julia suggested that Chad and Gina keep a food log so people can get a better idea of how we eat and to show the different food demands of males vs females and of two people who have different nutritional priorities. We did this for 10 days in March 2011 and the results are below.

  • Chad's Nutritional Goals: To support 5 days a week of CrossFit mainsite programming. Chad eats larger quantities of protein (grass-fed beef and organic, cage-free eggs) and fat (grass-fed butter, olive oil, nuts, avocado), with moderate amounts of fruit/vegetables for carbohydrate intake.
  • Gina's Nutritional Goals: To support 3-4 days a week of CrossFit mainsite programming at the intermediate level plus 1-2 jog/walks per week. Also trying to lean up, hence the limited fruit, alcohol and nuts.
  • Where We Get our Food:
    • Meat we buy online from US Wellness. Their beef is all grass-fed and the quality is outstanding. They also sell other non-beef meats that we like as well. Below we've linked to our favorites from US Wellness. The only downsides are that they are not local (Missouri) and their meat comes in styofoam ice chests.
    • Vegetables and fruit come from beachgreens produce delivery, a Long Beach-based business that we love. All food is local and organic, with some grown right here in Long Beach.
    • Trader Joes we visit weekly for eggs, almond butter, nuts, organic whole chickens, frozen veggies, frozen meats for lunches, spices, coffee, Kerrygold butter, dried fruit and any additional meats/veggies/fruits we might need.
    • Other Stores: We occasionally hit Vitamin City on Spring and Palo Verde for coconut products and veggies/fruits. We like Whole Foods, Sprouts, etc., but they are not convenient for us so we rarely go. We are not fans of Fresh and Easy -- their store/branding is clean and nice, but the food quality is lacking.

Wednesday, March 30, 2011

Breakfast at 10:30AM

  • Chad: 6 eggs, 2 apples cut into slices, 1/3 cup almond butter to dip apples.
  • Gina: 2 eggs, 3 apples slices, 1/2 cup coconut flakes, sauteed bok choy.

Lunch at 2:00PM

  • Chad: 3 grassfed beef hot dogs with mustard
  • Gina: Leftover 1/2 cobb salad from Monday. Added some fresh arugula.

Snack at 8:00PM

  • Chad: Dried blueberries, marcona almonds from TJs.
  • Gina: Small apple

Dinner at 10:30PM

Tuesday, March 29, 2011

Breakfast at 10:30AM

  • Chad: 2/3 of 4 egg omelette with asian greens, chicken apple sausage, 2 apples sliced, 1/3 cup almond butter to dip apples.
  • Gina: 1/3 of 4 egg omelette with asian greens, chicken apple sausage, side of sauteed asian greens, 4 slices of apples.

Lunch at 2:00PM

  • Gina: Small piece of leftover Shepherd's Pie with whipped cauliflower, Arugula salad with olive oil and fresh lemon juice as salad dressing, kiwi.
  • Chad: 3 grassfed beef hot dogs, apple, almond butter.

Snack at 5:30PM

  • Gina: 2 deviled eggs

Dinner at 10:00PM

  • Grassfed culotte steaks seared in coconut oil, seasoned with granulated garlic, black pepper, sea salt. Sauteed asian greens in skillet after I pulled the meat out of the pan. Side of mashed sweet potatoes with a little grassfed butter. This dinner turned out amazing, just as good as 555 Steakhouse and a fraction of the cost. Paleo brownies for dessert. (Gina had 1, Chad had several)

Monday, March 28, 2011

Breakfast at 10:30AM

  • Chad at 10:30AM: 6 eggs, green tea, sliced apple dipped in about 1/3 cup almond butter.
  • Gina: 2 deviled eggs, 1/2 pear (around 11:30AM)

Lunch at 12:30PM at Delius

  • Gina: 1/2 cobb salad (chicken, avocado, bacon, tomatoes) on spinach vs romaine, no blue cheese, light vinaigrette dressing.
  • Chad: Cobb salad (extra chicken, avocado, bacon, blue cheese, tomatoes) on spinach vs romaine, blue cheese dressing.

Preworkout snack at 4:00PM

  • Gina: 1 small apple, paleo brownie. Due to work commitments, didn't eat enough today for a 10k so upped the natural sugar intake right before the run.

Post workout snack at 6:00PM

  • Chad: 1 apple, paleo brownie, dried blueberries, spicy beef jerky, green tea.
  • Gina: 1 small apple, paleo brownie, dried blueberries, spicy beef jerky, green tea.

Dinner at 10:30PM

  • Chad: 2/3 of 4 egg omelette with asian greens, chicken apple sausage, side of pureed pumpkin.
  • Gina: 1/3 of 4 egg omelette with asian greens, chicken apple sausage, side of sauteed asian greens, 1/4 unsweetened coconut flakes.

Sunday, March 27, 2011

Breakfast at 10:30AM

  • Gina: 1 cup coffee with 1T whole cream and 3 eggs cooked in grass-fed butter.
  • Chad: 6 eggs, green tea, sliced apple dipped in about 1/3 cup almond butter.

Gina's Lunch at 2:30PM

  • Really easy and yummy meal: 1 cup mixture of ground beef sauteed with onions, purple cabbage, carrots, green onions, celery (was making pumpkin shepherd's pie (see today's dinner below). Few bites of pureed pumpkin with coconut milk. Also had 1/2 cup of unsweetened coconut with 2T coconut milk.

Chad's Lunch at 4:00PM

  • 1 pear. A few ounces of beef jerky. 3-4 paleo brownies.

Dinner at 8:30PM

  • We had Pumpkin Shepherd's Pie, which Gina made so she can have leftovers for the upcoming week. She basically followed this recipe, but used the veggies she had on hand which were: onions, green onions, purple cabbage, carrots, celery.

Saturday, March 26, 2011

Breakfast

  • Gina ate at 8:30AM. She had 1 cup coffee with 1T whole cream and 3 eggs cooked in grass-fed butter.
  • Chad at at 10:30AM. He had 6 eggs, green tea, sliced apple dipped in about 1/3 cup almond butter.

Lunch at 2:00PM

Snack at 4:30PM

  • Gina didn't eat that much during the day so she had 2 eggs when she got home, a kiwi, and a cup of shredded coconut, with about 15 dried blueberries mixed in. Drank 1/2 bottle of kombucha [note: for leaning out purposes, this is too much fructose/fruit/sugar in one meal].

Dinner at 8:30PM

  • Chad: about 10 ounces of grass-fed ground beef sauteed with onions, garlic powder, salt and pepper. On the side, 2 cups of pureed cauliflower with garlic amd 1/2 cup of  fresh blueberries.
  • Gina: about 4 ounces of the ground beef dish above, with cauliflower and blueberries. Drank 1/2 bottle of kombucha.

9:30PM Snack

  • Darn those paleo brownies! Can't resist. Chad can eat as much as he wants, but too many of these are no bueno for Gina's leaning out goals. Also had some decaf green tea.

Friday, March 25, 2011

Breakfast at 10:00AM

  • Chad: 1 mug of green tea, 6 organic, cage-free Omega 3 eggs cooked in grass-fed butter (Kerrygold), 1 organic fuji apple cut in slices, dipped in about 1/4 cup of almond butter, about 6 large strawberries.
  • Gina: 1 mug of green tea, 3 eggs cooked in grass-fed butter, 3 apple slices from Chad's plate, 3 large strawberries. Also had a cup of coffee with 1T of whole organic cream.

Lunch at 2:00PM

  • Gina: 4 ounces leftovers from last night (ground beef, spinach, peppers and onions)
  • Chad: 11 ounces of leftovers from last night (ground beef, spinach, peppers and onions), 1 apple, about 1 cup of pistachios.

4PM Snack

  • Gina: 1 beef snack stick (lunch was too small)

Postworkout Snack

  • Gina: 1 beef snack stick, small handful of dried unsweetened blueberries
  • Chad: 1 beef snack stick, handful of dried unsweetened blueberries, about 1/2 cup pistachios

Dinner at 9:30PM

After Dinner Snack

  • Paleo brownies! We made a big batch of these brownies for Satuday's CrossFit Open. Chad at several, Gina had one.

Thursday, March 24, 2011

Breakfast at 10:30AM

  • Chad: 1 mug of green tea, 6 organic, cage-free Omega 3 eggs cooked in grass-fed butter (Kerrygold), 1 organic fuji apple cut in slices, dipped in about 1/4 cup of almond butter, about 6 large strawberries.
  • Gina: 1 mug of green tea, 3 eggs cooked in grass-fed butter, 3 apple slices from Chad's plate, 3 large strawberries. Also had a cup of coffee with 1T of whole organic cream.

Lunch

  • Gina ate at 2:30pm: 3 ounces of chicken/apple sausage from US Wellness Meats, 1 small baked sweet potato with 1T grassfed butter. Drank sparkling water.
  • Chad ate at 3:30pm: Quite a bit of grass-fed summer sausage, 1 apple cut in slices and dipped it in almond butter.

Dinner at 8:00PM

  • Chad: 11 ounces of a mixture of grass-fed ground beef, tons of spinach, onions, orange bell pepper. The mix was 1/2 veggies, 1/2 meat. Ate 1.5 cups of strawberries. Handful of marcona almonds.
  • Gina: 6 ounces of the mixture above plus about 5 big strawberries. Also sipped on half bottle of ginger kombucha.

9:00PM Snack

  • Gina: Coconut and blueberry bark.

Wednesday, March 23, 2011

Breakfast at 10:30AM

  • Chad: 1 mug of green tea, 6 organic, cage-free Omega 3 eggs cooked in grass-fed butter (Kerrygold), 1 organic fuji apple cut in slices, dipped in about 1/4 cup of almond butter.
  • Gina: 1 mug of green tea, 2 eggs cooked in grass-fed butter.

Snack

  • Gina - Noon: Didn't eat enough for breakfast and got hungry. At 3 ounces of chicken apple sausage, 2 dried apricots and green tea.
  • Chad - 1pm: About 6 slices of grass-fed summer sausage, 1 apple cut in slices and dipped in almond butter.

Lunch at 3:00PM

  • Gina: 1 Grilled Chicken Burger (frozen section of TJs), 1/2 cup bok choy sauteed in a little broth and grass-fed butter, 1 cup cabbage cole slaw with olive oil, garlic powder, salt, and lemon juice dressing
  • Chad: 1 Grilled Chicken Burger (frozen section of TJs), bok choy sauteed in a little broth and grass-fed butter. 1/2 cup cabbage cole slaw with olive oil, garlic powder, salt, and lemon juice dressing

Post-workout Snack

  • Gina at 6:00pm: Decent-sized piece of grass-fed beef jerky from US Wellness Meats, handful of dried unsweetened blueberries.
  • Chad between 6:30 and 7:30pm: Decent-sized piece of grass-fed beef jerky from US Wellness Meats, handful of dried unsweetened blueberries.

Dinner at 10:30PM

  • Chad: 11 oz. Ground chicken with onions, bell peppers, and spinach. 1/2 cup fresh organic blueberries. Handful of marcona almonds.
  • Gina: 5 oz. Ground chicken with onions, bell peppers, and spinach. 1/2 cup fresh organic blueberries. 3 dried apricots.

Tuesday, March 22, 2011

We were at the gym all day on Sunday and couldn't to our usual food prep for the week, thus some of the meals today were limited. We finally got to Trader Joes after the gym and were able to stock up on some basics.

Breakfast at 10:30AM

  • Chad: 2 mugs of green tea, 4 eggs cooked in grass-fed butter (Kerrygold), 1 orange, handful of pistachios.
  • Gina: 1 mug coffee with 3T almond milk, 1 mug of green tea, 2 eggs cooked in grass-fed butter (Kerrygold), bok choy sauteed in grass-fed butter and about 2T chicken broth.

Lunch at 2:00PM

  • Chad: 7 bacon wrapped steak pieces (Trader Joes), 1 apple, handful of Marcona Almonds (Trader Joes). Drank green tea.
  • Gina: Had a beef stick from US Wellness and drank green tea (running errands, hence the minimal lunch).

Post-workout Snack at 6:00PM

  • Gina: Two pieces of Chad's leftover bacon-wrapped steak he had at lunch, 1 apple.

Snack at 8:00PM

  • Gina: Small piece (1 ounce?) of grass-fed beef jerky from US Wellness Meats and some roasted seaweed from Trader Joes.

Dinner at 10:00PM

  • Chad: 2/3 of a 4 egg omelette with chicken/apple sausage from US Wellness Meats, baked sweet potato fries (TJs had pre-cut sweet potatoes that we oven roasted with olive oil, salt, pepper, and garlic powder). Also had a couple handful of dried unsweetened blueberries and 1 cup of pistachios, maybe 1.5 cups -- he's still going...
  • Gina: 1/3 of a 4 egg omelette with chicken/apple sausage from US Wellness Meats, handful of baked sweet potato fries, and 3 dried apricots from TJs (no added sugar, sulfite-free).

Monday, March 21, 2011

We were at the gym all day on Sunday and couldn't to our usual food prep for the week, thus some of the meals on Monday were limited.

Breakfast at 10:30AM

  • Chad: 2 mugs of green tea, 6 eggs cooked in grass-fed butter (Kerrygold), 1 apple cut into thin slices, 1/4 cup almond butter to dip apple slices in.
  • Gina: 1 mug coffee with 3T almond milk, 1 mug of green tea, 2 eggs cooked in grass-fed butter (Kerrygold), 2 slices of apple.

Lunch at 2:00PM

  • Chad: 1 1/3 Kobe beef burgers (frozen section of Trader Joes) cooked in the toaster oven with added garlic powder and sea salt, topped with 1T mustard. Also ate a couple handfuls of pistachio nutmeats (from Trader Joes). Drank green tea.
  • Gina: 2/3 Kobe beef burger, 1T mustard. Drank green tea.

Snack at 6:00PM

Dinner at 11:00PM

  • Chad: 11 ounces of grassfed ground beef with red bell pepper, onions and tomatoes, handful of dried unsweeteed blueberries from Trader Joes, couple handfuls of pistachios.
  • Gina: About 4 ounces of grassfed ground beef medley above plus a couple handfuls of dried blueberries.
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