First Coast CrossFit

Weekly Meal Challenge 003

Mon, 10 Nov 2025 03:15:40 GMT

�� Paleo Dessert of the Week – Pumpkin Pie Bars

These bars are a perfect healthy treat for Thanksgiving—simple, sweet, and Paleo-approved!

Ingredients:

1 cup almond flour

1/2 cup coconut flour

1 can (15 oz) pumpkin purée

1/4 cup maple syrup or honey

2 eggs

1 tsp vanilla extract

1 1/2 tsp pumpkin pie spice

1/4 cup coconut oil, melted

Pinch of salt

Instructions:

Preheat oven to 350°F and line an 8x8 pan with parchment paper.

Mix wet ingredients (pumpkin, eggs, maple syrup, vanilla, coconut oil).

Add dry ingredients (flours, spices, salt) and stir until smooth.

Pour into pan and bake for 25–30 minutes or until the center is firm.

Cool, cut into bars, and enjoy guilt-free!

�� Challenge: Post your creation and tag your gym!

�� @CrossFitWillis or @CrossFitConroe

Weekly Meal Challenge 002

Mon, 27 Oct 2025 03:00:10 GMT

�� Weekly Paleo Meal – Buffalo Chicken Lettuce Wraps

Fast, spicy, and perfect for meal prep!

Ingredients:

2 cups cooked shredded chicken

3 tbsp hot sauce (like Frank’s RedHot)

1 tbsp olive oil or ghee

1/2 tsp garlic powder

Romaine or iceberg lettuce leaves

Optional toppings: diced celery, green onions, or avocado

Instructions:

In a skillet, mix olive oil, hot sauce, and garlic powder over medium heat.

Add shredded chicken and stir until hot and fully coated.

Spoon chicken into lettuce leaves and top with your favorite toppings.

✅ High-protein, low-carb, and perfect post-WOD fuel!

Weekly Meal Challenge 001

Mon, 20 Oct 2025 15:48:13 GMT

�� Paleo Fuel: One-Pan Garlic Steak & Veggies

When you’re training hard, the food you put into your body matters just as much as the reps you put in at the gym. This Paleo-friendly One-Pan Garlic Steak & Veggies recipe checks all the boxes — high in protein, nutrient-dense, and quick enough for even your busiest days.

No complicated prep, no long list of ingredients. Just clean, powerful food that fuels your next PR.

�� Ingredients

1 lb sirloin or flank steak, sliced into strips

1 cup broccoli florets

1 red bell pepper, sliced

1 zucchini, sliced

2 tbsp olive oil (or avocado oil)

2 cloves garlic, minced

Salt and pepper, to taste

Squeeze of lemon, optional for a finishing touch

�� Directions

Prep your skillet.

Heat the olive oil over medium-high heat. When it’s hot, toss in the steak slices and season with salt and pepper.

Sear your steak.

Cook each side for about 2–3 minutes until browned. Remove the steak and set it aside — it’ll finish cooking later.

Cook the veggies.

Add your broccoli, bell pepper, and zucchini to the same pan. Stir occasionally and let them soak up the flavor from the steak drippings.

Add the garlic.

Once the veggies are almost tender, stir in your minced garlic. Let it cook for about 30 seconds (don’t burn it!).

Combine and finish.

Return the steak to the pan, toss everything together, and add a squeeze of fresh lemon. Cook another minute or two until everything’s warm and coated in garlicky goodness.

�� Why It Works

This meal hits all the macros you need to recover strong and stay lean:

Protein for repair and growth

Healthy fats for energy

Micronutrient-rich veggies for balance and recovery

It’s Paleo-approved, gluten-free, and perfect for meal prep. You can even swap the steak for chicken or shrimp for variety!