Strengthen Your Nutrition with Our Recipes

When it comes to Nutrition, Verum Vi CrossFit is always here for you. These meals are every bit as vital to your wellbeing as strength and conditioning. Whether you are aiming for weight loss or you are just trying to improve your general health, you should  contact us.

Create Your Own Breakfast Casserole

1. 12 eggs

2. 1/4 c Canned Coconut Milk

3.  Pick 1lb of meat: Ham, Chicken, Lean Turkey sausage, Cubed Steak

4. Pick 8-12 OZ Fatty meat: Bacon, Pork sausage, Chorizo, Pepperoni

5. Pick 3 Cups Of Green Veggies: Spinach, Broccoli, Zucchini, Kale

6. Pick 1Tbs your seasoning: Cayenne pepper, Sage, Chipotle, 1/4 c Maple Syrup, 1/2 tsp salt, 1/2 pepper, Basil, Lemon Pepper, Garlic

6. 1 large Sweet Potato (chop small)

7. 1/2 diced onion

8. 2 Tbsp Coconut/ avocado/ olive oil

Preheat oven for 400*. Chop sweet potato, toss in oil and get it in the oven for 12-15 min.  Cook your fatty meat of choice until brown, add meat of choice with the diced onion.  When sweet potato comes out toss in salt/ pepper and cayenne to your desired spiciness.  Whisk the eggs with coconut milk and1/2 tsp salt and seasoning, and add your Veggies of your choice,.  When the meat mixture is done, put that in the bottom of your casserole dish and spread evenly, Leave the grease out, unless you're ok with the extra fat. Then put the potatoes on top of that and spread evenly.  Top everything with the egg and veggie mixture and make sure it runs through evenly.  Pop it in the oven for 25-30 min until eggs are set.  Don't let it burn, burnt eggs are gross!!

Paleo (cornless) Corn Bread

3 c All purpose Paleo flour (on this page)

1 tsp Baking soda

1 tsp salt

5 eggs

1 c. Canned coconut milk

1/2 c. Honey

1/2c Coconut oil

Preheat to 350*.  Grease 13x8 pan with cocnut oil spray. Combine eggs, coconut milk, honey and whisk together.  Add All purpose paleo flour, baking soda, and salt until well combined.  Then stir in coconut oil.  Put it in the greased pan and cook for 25-30 min. It's done when you can insert a knife in the middle and it comes out clean.

Turkey and Chorizo Meatballs

  • 1lb Extra lean ground turkey
  • 12 oz ground chorizo
  • 1 egg
  • 1/3 c almond flour
  • 1/2 tsp cummin
  • sprinkle/dash cayenne pepper if that's your thing
  • 1/2 tsp each salt and pepper

Preheat oven for 350*.Combine all ingredients with your hands.  Squish everything together until well blended.  make ice cream scoop sized balls and put them on a baking sheet. Cook for 20 min. They are done they are firm to the touch.

Chia Seed Pudding Parfait

  • 2 cups coconut milk or Almond milk
  • ½ cup Chia Seeds
  • ½ teaspoon vanilla extract
  • 3 Tbs Honey
  •  ¼ teaspoon cinnamon powder
  • Optional: 1 c Greek Yogurt (if using this, double vanilla, honey and cinnamon)
  • 2 c blueberries
  • 1/2 c almond slices

Combine first 5-6 ingredients and whisk together, let sit in the fridge for 24 hours, stir after the first 3 hours or so.  

When finished, top with blueberries and almond slices.  EASY!!

All-Purpose Paleo Flour

4 c Almond Flour

1 c Golden Flaxseed flour

1/4 c Cocnut Flour

Mix all ingredients together and store in an ait tight container until needed.


  • 3 large eggs at room temperature
  • 4 medium carrots, grated and squeezed of juice (final volume: 1½ cups shredded carrots)
  • 1½ cups almond flour, spooned and leveled
  • 1½ teaspoons five spice powder (if you must, you can substitute pumpkin spice blend)
  • 1 teaspoons baking soda
  • ½ teaspoon cream of tartar
  • ½ teaspoon ground cinnamon
  • ⅛ teaspoon fine sea salt
  • ¾ cup canned pumpkin purée
  • ½ cup local honey
  • 2 tablespoons almond butter
  • 1 teaspoon melted coconut oil, and a bit extra for greasing the muffin tin if not using paper liners
  • 1 tablespoon sliced almonds
  • 1 tablespoon toasted pumpkin seeds


Heat oven to 350°F with the rack in the middle position, and take your eggs out of the fridge. It’s important that your eggs are at room temperature when you start blending the liquid ingredients, or things’ll get chunky.  Line a muffin tin with paper liners. Grease the liner. Grate the carrots in food processor.  Put carrots in double cheese clothe and wring out juice.  Whisk almond flour, five spice, cinnamon, cream of tartar, baking soda, and sea salt.  Seperate bowl, whisk eggs weel . Then add pumpkin, honey, almond butter, coconut oil.  Add wet to the dry ingredients and combine, then fold in carrots.  Fill cups 3/4 full and top with sliced almonds and pumpkin seeds.  bake 30  min rotating pan half way.

Apples and Bacon:

1 Granny Smith Apple, cut into bite sizes

6 slices bacon, cut into bite sizes




Cook your bacon as cripsy as you like it.  Before adding the apples, toss them in cinnamon, and salt.  Add apples to the bacon and cover for 2-4 min depending on how soft you like them.  Drain the bacon fat and enjoy!

Banana Ice Cream:

3 Bananas

1/3 c Almond butter


Slice bananas and freeze for 2 hours.  Put bananas in food processor and pulse until they are creamy. Add almond butter and freeze for another 2 hours and enjoy.  This works if you freeze it all the way, but when it get hard just microwave it for a few seconds until it's scoopable.


Avocado Deviled Eggs:

3 Hard Broiled Eggs (halved, and seperate yolks)

3oz Avocado

1Tbps Mexican cream

Couple dashes Garlic powder

Salt/ pepper


Take half the yolks and combine all other ingredients except paprika.  Mix and fill egg whites, then sprinkle with paprika.

Sweet Potato Hash

Ingredients for 2 servings:

2 small Sweet Potatoes (diced)

1/2 c Sweet onion

1 Tbsp Butter

6 Oz Diced Ham

1 1/2 c chopped Kale

1Tbsp Sage

1/4 tsp powder garlic

1/2 c Almond Milk

4 Egg Whites

4 Whole Eggs

Salt/pepper to taste

In a heated/ non stick skillet, melt butter. Add oninon and Sweet potato, saute 5 min and cover for 5 min..  In another pan, brown the ham.  Add ham and all oher ingredient except EGGS to sweet potatoes. Stir/lower heat and cover for another 3-5 min.  In another pan cook your eggs how you like them.  Before serving, mash the potatoes a little to blend with the milk.  Add salt and pepper to taste.  Hash goes on bottom, eggs go on top. Your done (unless you are feeling naughty- then drizzle a little maple syrup on top). YUM


Almond Butter Stuffed Dates Wrapped in Bacon


Almond butter




Heat oven to 375.  Cut open dates on one side, Fill dates with Almond Butter and close.  Depending on how big your dates are, you may use 1/4 piece of bacon for smaller ones, and 1/3 piece of bacon for larger ones.  Just wrap enough bacon to overlap at the seam and stick with a toothpick.  Put them in the oven seam down for about 10 min and turn them on the side for another 10 mins.  Check them, they are done when the bacon is CRISPY!!

Green Mango Smoothie


1 cup spinach

1 cup frozen mango

1/4 large haas avocado

1 1/2 c almond milk

1 packet stevia

4 ice cubes


Put all ingredients into the blender and turn it on.  Pretty simple. Add/subtract almond milk to get desired consistancy.

Paleo granola/ cereal Paleo granola/ cereal

1 cup Almonds (chopped)

1 cup Sunflower seeds

1/2 cup Unsweetened coconut shreds

1/2 cup Cranberries 

1 tsp Vanilla

1 tsp Cinnamon 

1/2 cup Honey (or more)

Preheat oven to 350 and spray your baking sheet.  Combine all dry ingredients and mix.  Add vanilla and drizzle the honey evenly so it's easier to mix.  Then stir everything until it has a uniform consistency. Add more honey if needed. Everything should be sticky.  Spread it evenly on the baking sheet but leave it loose. Don't press it down.  Cook for 7-10 minutes and check to see if the edges are browning. If they are, it's time to fold the outside to the middle and spread the middle to the outside.  Cook another 5-7 minutes.  Take it out and let it cool completely.  

Zucchini Scramble with Avocado Zucchini Scramble with Avocado

1/2 Sliced Zucchini 

2 Tbsp Chopped Sweet onion

1/2 Tbsp Coconut oil

^^ Saute these ingredients

Add 8 Egg whites and scramble.

Top with 1/4 Avocado, salt, and pepper.


Mahi Mahi (marinated in EVOO, Lemon juice, Rosemary)

Fresh Green Beans

1/2 c  Chopped Onion

1/2 c Sliced Red Pepper

Fresh Ground Pepper




Sear the Mahi Mahi about 2 mins on each side, then turn the heat down and continue cooking 2-3 mins. Add the remaining marinate the last 30 seconds of cook time.  While that is grilling, put onions and red pepper in a hot pan with some EVOO. Toss them around a bit, then add the green beans. Cook until they are as tender or crispy as you like. Add your fresh ground pepper and salt to taste.


1 Small Sweet Potato

1 c Egg White

1 Jumbo Egg

EVOO/Coconut Oil

tsp Cinnamon

Pinch Salt

Fresh Ground Black Pepper




Fry the eggs with olive oil, salt/pepper to taste. Grate the sweet potatoes with a cheese grater. Heat the coconut oil in a pan, and toss the sweet potatoes in the oil.  Add the cinnamon.  Let them sit, covered, for 3 min, then flip them.  They don't get crispy unless you burn them so just flip them till they are cooked all the way. Finish with a pinch of salt and drizzle of honey.


1 Chicken Breast (marinated in lemon juice, olive oil, fresh black pepper, cayenne pepper)

Spaghetti Squash

Salt/Fresh ground Pepper




Lemon or lime


Cut spaghetti squash in half (lengthwise). Scrape seeds and throw them away.  Cook in the oven at 350 for 45 min. Take it out and scrape the strands away from the skin with a fork. Put the spaghetti strands in a mixing bowl, drizzle with olive oil, add salt and pepper to taste. While the squash is cooking, cook your chicken on the grill or saute.  Serve with fresh spinach and raw carrots. Squeeze a lemon/lime on salad with a drizzle of olive oil and ground pepper.


Egg Whites


Romaine Lettuce

Fresh Ground Pepper



Cook eggs and bacon in seperate pans.  Add ground pepper to eggs before serving. Wrap eggs and bacon in romaine lettuce.


1 Fat Burger Patty (beef or turkey)

1-2 Eggs

Handful of Baby Carrots

Handful of Cherry Tomatoes

Salt, Pepper, Cayane powder, Garlic

Olive Oil


Season and grill your fat burger patty.  Fry your egg in olive oil, leave the yolk runny.  Top the burger with the egg, fresh ground pepper, and salt.  Surround your meat with veggies and dig in.



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