At BayWay CrossFit, we’ve seen it time and time again: people complicate nutrition. They think they need to overhaul their entire life to eat healthier, and in doing so, they quickly get overwhelmed and fall off track. But what if we told you that improving your nutrition doesn’t have to be complicated? It’s not about drastic changes—it’s about making small, strategic shifts that create long-term success. We call this approach the 2mm Shift.
The Long Game of Nutrition
Nutrition is a long-term game. You didn’t get to where you are now by eating poorly over the past month. Most likely, your current habits have developed over years. So, instead of trying to change everything overnight, we start with one tiny change—a 2mm shift. Just like in CrossFit, small, consistent efforts over time lead to significant progress. And this shift? It begins with breakfast.
The Breakfast Shift: Start Your Day Right
Many people either skip breakfast entirely (which we’re not fans of) or eat carb-heavy, sugary meals that leave them feeling sluggish. Our first 2mm shift is to focus on protein and minimize unnecessary carbs, especially if you’re not working out first thing in the morning.
Here’s our go-to breakfast recommendation:
- 2 eggs (cooked however you like)
- 3 pieces of turkey bacon
- ½ to ¾ cup of plain Greek yogurt
- ¼ cup of blueberries
We also suggest cutting out creamers and sugars from your coffee or tea and avoiding sodas or juices. This breakfast is quick, easy to repeat, and tastes great. For many of our members, just this simple shift creates noticeable changes in how they feel and perform.
Lunch: Keep It Simple, Keep It Effective
Once you’ve nailed breakfast, we move on to the next shift: lunch. Lunch is easy to overcomplicate, but we believe in keeping it simple—lean protein, veggies, and a carb source.
Here’s how we break it down:
- Protein: Choose a lean protein like chicken, turkey, or fish. If you struggle to find time to cook, prep your proteins on the weekends or use a meal prep service like we do, such as Just Meats. It’s worth the time saved.
- Veggies: Steamable veggies are your best friend. They’re quick, convenient, and retain their nutritional value.
- Carbs: White rice, sweet potatoes, or quinoa are great choices. These carbs fuel your energy for the rest of the day.
To avoid food boredom (which can lead to falling off track), we encourage members to experiment with sauces and seasonings. Have a few different options on hand to switch up flavors without adding too much extra work.
Snack Smart
When you’ve mastered lunch, it’s time to tackle snacks. We aim for snacks that are calorically dense and nutrient-rich to keep you full without making you sluggish.
Some great snack options include:
- Apples
- Nuts and seeds
- Cheese
- Dried meats and fruits
- Avocados
For post-workout, always reach for a protein shake to aid in recovery, but avoid relying on shakes throughout the day to hit your protein goals. Real food is always the priority!
Dinner: Enjoy and Eat at Home
Dinner is the final 2mm shift, and it’s just as important mentally as it is physically. Eating at home gives you full control over what goes into your meals, and it’s a great way to bond with family.
For dinner, we recommend:
- Protein: Choose fattier meats like ribeye steaks or salmon.
- Veggies: Load up on as many veggies as you can. Salads, roasted veggies, or stir-fries all work great.
- Carbs: Potatoes, pasta—yes, you can enjoy them in moderation! Just be mindful not to overdo it.
Most importantly, enjoy your dinner. It’s not just about the fuel for your body, but about creating a meal you look forward to.
Building Success One Shift at a Time
At BayWay CrossFit, we believe in building success one shift at a time. Start with breakfast, master it, and then move on to lunch, snacks, and dinner. By focusing on small, consistent changes, you’re setting yourself up for long-term success without feeling overwhelmed.
If you’re ready to start your own nutrition journey, we’re here to help! Shoot me an email at [email protected] for a free meal prepping guide, and we’ll see you at the gym!
—Richard
BayWay CrossFit