Melissa's Food Log & Recipes
Long-time member and Assistant On-Ramp Coach Melissa Jones is a very busy woman. She gets up at 4:45AM, works from 6:00AM to 3:00PM, does her WOD at 4:00PM, runs home, makes dinner, comes back to CrossFit Long Beach, helps coach On-Ramp, then goes home to eat dinner with her adoring husband, Ryan.
Melissa knows that what she eats hugely impacts her performance as a CrossFit athlete, which is why quality food is so important to her. If you talk to her about paleo recipes, she will light up -- Melissa's joy in delicious, fresh foods is contagious.
Melissa has offered to let us track what she eats, so we can all be inspired. Thanks, Melissa!
Tuesday, May 3, 2011
Breakfast
- Not hungry
Lunch at 1:15pm
- Spaghetti with Kelp Noodles, ½ cup kelp noodle, 1 cup meat sauce
Snack at 6:00 pm
- Handful dry roasted/salted plantain chips from Whole Foods
Dinner at 8:00pm
- 6oz Fillet Mignon Roast from TJ’s
- Coconut-Almond Fruit Smoothie – ½ can coconut milk, 1 cup almond milk, 1 banana, 1 cup frozen fruit (strawberries, blackberries, blueberries), 1 cup spinach – Makes 2 servings
Monday, May 2, 2011
Coffee at 8:00am
- Starbucks: Cheat: Grande Latte w/ 1tsp honey
Lunch at 1:15pm
- BJ’s Grill in Torrance – ¼ Rotisserie Chicken with side salad. Olive oil for the dressing.
Post Workout Snack at 6:00pm
- 2 Paleo Brownies
Dinner at 8:45pm
- About 4-5 oz of Ground Beef sauteed with Onions, Tomatoes and Spinach w/ guacamole
- Handful dry roasted/salted plantain chips from Whole Foods
Sunday, May 1, 2011
Brunch at 2:00pm
- NY Pizza in LB: (cheat) 6’’ Italian sub
Snack at 5:00pm
- Coconut-Almond Fruit Smoothie – ½ can coconut milk, ½ cup almond milk, 1 banana, 1 cup frozen fruit (strawberries, pineapple, mango) – Makes 2 servings
- Handful dry roasted/salted plantain chips from Whole Foods
Dinner at 8:30pm
- Spaghetti with Kelp Noodles: ground spicy Italian sausage, Rao’s Arrabbiata Sauce, Kelp Noodles – Ate about 1 cup kelp noodles and 1-1.5 cups meat sauce
Saturday, April 30, 2011
Post-Workout Celebration at 1:30pm-4ish
- Champagne (1.5 glasses), fruit salad, diced up fruit, yummy coconut blueberry balls (thanks Jamie!), yummy chocolate-orange cookies (thanks Wendy!), awesome bacon deviled eggs (thanks Gwen!).
Lunch/Dinner at 5pm
- Delius in LB: (cheat) ½ of a bacon avocado cheeseburger and a handful of garlic fries
Snack at 10:00pm
- 2 paleo brownies
Friday, April 29, 2011
Breakfast at 9:30am
- Paleo Mama’s Cottage Pie – 1 square (Mon’s leftovers)
Lunch at 1:30pm
- Wahoo’s Fish Salad: 4-6oz spicy fish, lettuce, guacamole, and extra salsa for dressing. Asked for no cheese or tortilla chips.
- Freshly brewed berry passion tea, no sugar or sweeteners added.
Dinner at 9:30pm
- Los Compadres in LB: Carne Asada plate with bacon wrapped shrimp, grilled onions and bell peppers instead of rice and beans. No tortillas. Cheat: did have some chips & salsa, plus a margarita!
Thursday, April 28, 2011
Breakfast at 9:30am
- Paleo Mama’s Cottage Pie – 1 square, small apple
Lunch at 1:30pm
- BJ’s Grill in Torrance – Greek Chicken Salad w/ Olive Oil Dressing (4oz seasoned chicken, romaine lettuce, bell peppers, cucumbers, onions, tomatoes, pepperoncini peppers, feta cheese)
Dinner at 8:00pm
- Everyday Paleo Pizza – 1 slice (Tue’s leftovers)
- Coconut-Almond Fruit Smoothie – ½ can coconut milk, ½ cup almond milk, 1 banana, 1 cup frozen fruit (strawberries, pineapple, mango) – Makes 2 servings
Wednesday, April 27, 2011
Breakfast at 8:30am
- Everyday Paleo Pizza – 1 slice (last night’s leftovers)
Lunch at 1:15pm
- Everyday Paleo’s Chicken Jicama Slaw
Post Workout Snack at 6:00pm
- Small apple w/ almond butter
Dinner at 9:00pm
- Paleo Mama’s Cottage Pie – 1 square (Monday’s leftovers)
Tuesday, April 26, 2011
Coffee at 6:00am
- Starbucks: Grande Latte w/ 1tsp honey
Breakfast at 8:30am
- 1.5 cup Coconut Pumpkin Soup w/ Rotisserie Chicken (Thursday leftovers)
Snack at 11:30am
- US Wellness Beef Stick
Lunch at 1:15pm
- Everyday Paleo’s Chicken Jicama Slaw
Dinner at 7:30pm
- Everyday Paleo Pizza - Crust made with scrambled eggs, marinara sauce, ground Italian sausage, salami, onions, bell peppers, and tomatoes
Monday, April 25, 2011
Breakfast
- Not hungry
Lunch at 1:15pm
- Everyday Paleo’s Chicken Jicama Slaw
Post Workout Snack at 6pm
- Small apple w/ almond butter
Dinner at 9:00pm
- Paleo Mama’s Cottage Pie: 1 square = about 4oz meat, 1 cup mashed cauliflower. Revised mashed cauliflower recipe to: cauliflower, butter, salt, pepper & garlic.
Sunday, April 24, 2011
Brunch at 2:00pm
- Delius in LB: Curry Chicken Salad
Snack at 5:00pm
- Small apple w/ almond butter
Dinner at 8:00pm
- Gina inspired dinner! 1 cup Butternut squash soup (pureed butternut squash, coconut milk, chicken broth, curry paste, salt & cinnamon), 10 coconut chicken meatballs with curry aioli dipping sauce (8oz) from Mark Sisson's new Quick & Easy Meals cookbook.
Saturday, April 23, 2011
Post Workout Snack at 1:30pm
- 4 small Paleo shortbread cookies (thanks Blanca!), 1 Paleo apple muffin (thanks Gwen!)
Lunch at 2:00pm
- 1.5-2 cups Coconut Pumpkin Soup w/ Rotisserie Chicken
Dinner at 7:00pm
- Taylor’s Steakhouse in La Crescenta (dinner with the parents): Split the London Broil plate with my Mom. 6-8oz London Broil w/ creamed spinach. Also split a wedge salad w/ blue cheese, tomatoes and onions w/ Ryan.
- Dessert: had a couple bites of homemade chocolate cream pie, coconut cream pie & key lime pie
Friday, April 22, 2011
Breakfast at 10:00am
- Coconut-Almond Fruit Smoothie – ¼ can coconut milk, ½ cup almond milk, ½ banana, 1 cup frozen fruit (strawberries, pineapple, mango), 1 tbsp almond butter
- 3oz rotisserie chicken
Lunch at 2:00pm
- Chipotle Mexican Grill: Burrito Bowl w/ barbacoa, grilled vegetables, pico di gallo, mild and spicy salsa, guacamole. No cheese, rice, beans or sour cream.
Dinner at 9:30pm
- Kafé Neo in LB: Gyro Plate w/ extra salad, no rice.
- Shared a cheese appetizer with friends. Ate two small pita bites w/ cheese and then cheese by itself
Thursday, April 21, 2011
Breakfast at 8:30am
- Everyday Paleo Cabbage Rolls – 2 cabbage rolls (Tue’s leftovers)
Snack at 11:00am
- 12 red grapes
Lunch at 1:30pm
- Wahoo’s Fish Salad: 4-6oz spicy fish, lettuce, guacamole, and extra salsa for dressing. Asked for no cheese or tortilla chips.
- Freshly brewed berry passion tea, no sugar or sweeteners added.
Dinner at 7pm
- 1.5-2 cups Coconut Pumpkin Soup w/ Rotisserie Chicken
Snack at 9pm
- 2oz rotisserie chicken & 8oz Almond Milk
Wednesday, April 20, 2011
Breakfast at 9am
- 2 scrambled eggs w/ salsa, 12 red grapes
Snack at 11am
Lunch at 1:15pm
- 5-6oz Fillet Mignon (Sun leftovers)
- 1 cup butternut squash soup
Post Workout Snack at 5:45pm
- Small apple w/ almond butter
Dinner at 9:00pm
- Everyday Paleo Cabbage Rolls – 3 cabbage rolls (last night’s leftovers)
- Small chunk of Gina’s Dark Chocolate Coconut Bark. Recipe from Mark Sisson's new cookbook (which will be a prize at our upcoming Summer LEANing Challenge)
Tuesday, April 19, 2011
Breakfast at 8:00am
Lunch at 1:15pm
- BJ’s Grill in Torrance – ¼ Rotisserie Chicken with Side Salad. Olive Oil for the dressing.
Post Workout Snack at 6:00pm
- US Wellness grass-fed beef snack stick (nitrate/msg/sugar-free), small apple w/ almond butter.
Dinner at 8:00pm
Monday, April 18, 2011
Breakfast at 8am
- 1 cup sweet potato-chicken hash with a fried egg and green Chile hollandaise (Sat leftovers)
Lunch at 1:30pm
- Wahoo’s Fish Salad: 4-6oz spicy fish, lettuce, guacamole, and extra salsa for dressing. Asked for no cheese or tortilla chips.
Snack at 5:00pm
Dinner at 7:30pm
- Cheat: Ralph Brennan’s Jazz Kitchen – BBQ Shrimp and Grits (So yummy!). It was about 1 cup grits and 6oz of shrimp.
Sunday, April 17, 2011
Snack at 10:30am
- Small apple w/ almond butter
Brunch at 2:00pm
- Delius: Curry Chicken Salad
Snack at 5:30pm
- 2 Paleo Brownies
Dinner at 8pm
- 6-8oz Fillet Mignon Roast from TJ’s
- 1 cup mashed cauliflower w/ butter, salt, pepper, and garlic
Saturday, April 16, 2011
Breakfast at 9am
- 1 cup shrimp ceviche (leftovers from potluck), small apple w/ almond butter
Post Workout Snack at 1pm
- Paleo brownie, couple orange and banana slices
Lunch at 2:30pm
- Delius: Cobb Salad w/ balsamic vinaigrette dressing
Dinner at 7:00pm
- Potluck with friends! Food included: Amazing coconut chicken meatballs with curry aioli dipping sauce! Yummy bacon, mushroom, mayo dip (dipped with sliced cucumbers, carrots and plantain chips). Salad with lemon olive oil dressing, chicken with peppers and onions, sweet potato-chicken hash with fried eggs and green Chile hollandaise - Bobby Flay recipe! Yum. 2 ½ glasses champagne.
- Dessert included: gluten free jelly donut cupcakes, gluten free chocolate chip cookies
Friday, April 15, 2011
Breakfast at 8:00am
- 2 scrambled eggs with salsa and 12 green grapes
Lunch at 12:30pm
- Potluck at work: 1cup shrimp ceviche, 1 cheese enchilada (it was homemade, I had too!), 2 sushi rolls and 2 Paleo brownies
Dinner at 9:00pm
- Kafé Neo in LB: Gyro Plate w/ extra salad, no rice.
- ¼ of Ryan’s banana Greek yogurt smoothie
Thursday, April 14, 2011
Breakfast at 9:00am
- 1 cup leftover Paleo Sloppy Joes’s
Lunch at 1:15pm
- BJ’s Grill in Torrance – ¼ Rotisserie Chicken with Side Salad. Olive Oil for the dressing.
Dinner at 7:30pm
- 4 slices (6oz) of US Wellness Steak Sandwich (8-10 slices come in a pack) – marinade for 30min-1hr in 2 tbsp olive oil, 1 tbsp Worcestershire sauce, 1 tbsp Dijon mustard, 1 tsp soy sauce, 2 tbsp balsamic vinegar, 1 clove minced garlic or some garlic powder, pepper. Grill/Fry 1-3 min on each side.
- Coconut-Almond Fruit Smoothie – ½ can coconut milk, ½ cup almond milk, 1 banana, 1.5 cups frozen fruit (strawberries, pineapple, mango), 1 tbsp almond butter – makes 2 servings
Wednesday, April 13, 2011
Breakfast at 8:30PM
- Almond Banana Pancakes - Revised the recipe to 1 banana, 2 eggs & 2-3 tbsp almond butter. Makes 4 small pancakes or 2 large pancakes.
Lunch at 12:30PM
- Eatalian Café in Gardena – 8oz chicken breast with asparagus sauce on a bed of arugula
- Cheat: 4oz Gelato
Dinner at 8:35pm
- 1-1.5 cups Paleo Sloppy Joe’s (Leftovers from Monday)
Tuesday, April 12, 2011
Breakfast at 8:00AM
- 1-1.5 cups Paleo Sloppy Joe’s (last night’s leftovers)
Lunch at 1:15PM
Post Workout Snack at 5:45PM
- Small apple with almond butter
Dinner at 8PM
Monday, April 11, 2011
Breakfast at 8:00AM
- Spaghetti with Kelp Noodles (last night’s leftovers) – 1 cup kelp noodles & 1 cup meat sauce
Snack at 11:00AM
- Handful dry roasted/salted plantain chips
Lunch at 1:15PM
Post Workout Snack at 6:00PM
Dinner at 8:45PM
- Paleo Sloppy Joe’s – About 1-1.5 cups.
Sunday, April 10, 2011
Brunch at 1:30PM
- Los Compadres in Long Beach: Carne Asada plate with bacon wrapped shrimp, grilled onions and bell peppers instead of rice and beans
Snack at 4:30M
- Handful dry roasted and salted plantain chips from Whole Foods
Snack at 6:30PM
Dinner at 8:30PM
- Spaghetti with Kelp Noodles: ground spicy Italian sausage, Rao’s Arrabbiata Sauce, Kelp Noodles – Ate about 1 cup kelp noodles and 1-1.5 cups meat sauce. All items can be found at Whole Foods. Kelp noodles are in the refrigerated section.
Saturday, April 9, 2011
Breakfast at 8:30AM
- 4-5oz Ground Beef with Onions, Tomatoes and Spinach. Small apple with almond butter.
Post Workout Snack at 1:30PM
- 1 Paleo Brownie (Elana's Pantry Recipe) - Thank you for bringing them in Jamie!
Lunch at 2:00PM
- Delius Restaurant in Signal Hill: Spinach Salad with Herb Chicken and warm Tomato Bacon Vinaigrette (a CFLB favorite - Gina likes this salad with shrimp)
Dinner at 7:00PM
- Dinner at the parents: 8-9oz Grilled New York Steak, 1 cup of Mashed Cauliflower w/ butter, salt and pepper. 2 glasses red wine.
Dessert at 9:00PM
Friday, April 8, 2011
Breakfast at 7:45AM
- About 4-5 oz of Ground Beef with Onions, Tomatoes and Spinach
Snack at 10:30AM
- ¼ cup of Paleo People's Apple Crisp Granola
Lunch at 1:30PM
- Wahoo’s Fish Salad – 4-6oz spicy fish, lettuce, guacamole, and extra salsa for dressing. Asked for no cheese or tortilla chips.
- Freshly brewed berry passion tea, no sugar or sweeteners added.
Snack at 6:00PM
Dinner at 8:45PM
- Paleo Pizza Leftovers – 1 slice and 10 green grapes
Thursday, April 7, 2011
Breakfast at 8:00AM
- 1.5-2 cups Coconut Pumpkin Soup with added rotisserie chicken
Snack at 11:00AM
- ¼ cup Paleo People’s Cappuccino Crunch Granola
Lunch at 1:15PM
- BJ’s Grill in Torrance – ¼ Rotisserie Chicken with Side Salad. Olive Oil for the dressing.
Dinner at 6:30PM
- Raffi’s Place in Glendale – Split the Chicken Lula plate with my Mom. I had about 4-5oz ground chicken skewer, 2 grilled tomatoes, 1 grilled green pepper, Shiraz Salad (diced up cucumbers and tomatoes with lemon juice and olive oil)
Wednesday, April 6, 2011
Breakfast at 7:00AM
- Paleo Pizza (last night’s leftovers) – 1 slice
Snack at 10:15AM
- ¼ cup of Paleo People’s Cacao Nut Granola
Lunch at 1:15PM
Post Workout Snack at 6:00PM
- 2oz rotisserie chicken and an apple with ¼ cup almond butter
Dinner at 8:45PM
- 2 cups Coconut Pumpkin Soup with added chicken (leftovers from Monday)
Tuesday, April 5, 2011
Breakfast at 7:30AM
- 1.5 cups of Coconut Pumpkin Soup with added rotisserie chicken
Snack at 10:30AM
- ¼ cup of Paleo People's Apple Crisp Granola, 3 strawberries, 8 green grapes
Lunch at 1:15PM
- Chicken Jicama Slaw leftovers from yesterday.
Post Workout Snack at 5:30pm
- 2oz rotisserie chicken
Dinner at 7:30pm
- Paleo Pizza from Everyday Paleo – Crust made with scrambled eggs, marinara sauce, ground Italian sausage, sopressa salami, onions, bell peppers, and tomatoes – Recipe came from Everyday Paleo.
Monday, April 4, 2011
Breakfast at 7:30am
- About 4-5 oz of Ground Beef with Onions, Tomatoes and Spinach (leftovers from dinner last night). This is Gina’s recipe!
Snack at 10:15am
- ¼ cup of Paleo People's Banana Nut Crunch Granola (these paleo snacks are delish!)
Lunch at 1:15pm
- Everyday Paleo’s Chicken Jicama Slaw: 3oz of chicken, broccoli slaw, chopped onions, jicama, cucumber, balsamic vinegar, spices, and paleo mayo.
- I usually make this slaw on Sunday night and it will last me three days
Post Workout Snack at 5:45pm
- 2-3oz rotisserie chicken and 2 large strawberries
Dinner at 8:45pm
- Coconut Pumpkin Soup w/ Rotisserie Chicken: I ate about 1.5-2 cups. I added rotisserie chicken and sweet potatoes to the recipe.
