Crossfit Meal Plans

!
"# %&&'
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!"# %&&'
|ootuoato|y, t|o u|| booo|t o
t|o Zooo o|ot |s |ago|y |||too to
t|oso .|o |avo at |oast at |st
.o|g|oo aoo oasuoo t|o| ooo.
|o a oocaoo .o'vo
ooo|ootoo .|t| s|z|og aoo
oot|oo|og statog|os t|at avo|o
sca|os, aoo oasu|og cuos aoo
soooos oo|y to cooc|uoo t|at
oatua| va|aocos |o ca|o|c |ota'o
aoo acoout|oot cooos|t|oo
.|t|out oasuooot ao goato
t|ao t|o oso|ut|oo oou|oo to
tuo gooo oooaoco to goat.
||o .ou|o bo uc| oas|o o us
.oo t||s oot so'
T|o oa| o|aos' aoo b|oc'
c|at' bo|o. |avo booo ou
ost oooo|oot aoooac| o
o||c|t|og t|o Zooo's bost oo|og |o
at||otos.
\o|o o t|ooot|ca| o toc|o|ca|
cootoot t||s oota| to souoo
out|t|oo st||| oou|os soo bas|c
a|t|ot|c aoo .o|g||og aoo
oasu|og oot|oos o t|o |st
.oo'.
Too aoy at||otos ato
suooosoo|y oao|og |oto t|o
Zooo' st||| as', So .|at oo | oat
o o|ooo:' T|oy got oa| o|aos
aoo b|oc' c|ats. \o cao a'o
t|o Zooo oo coo||catoo o
s|o|o but oot oo ooct|vo.
\o oocouago ovoyooo to
.o|g| aoo oasuo oot|oos o
ooo .oo' bocauso |t |s suooo|y
.ot| t|o oot, oot bocauso |t |s
uo. | you c|ooso to guost|ato'
Cu ocooooat|oo to oat oat aoo vogotab|os, outs aoo sooos, soo u|t,
||tt|o stac|, aoo oo suga' |s aooouato to t|o tas' o oovoot|og t|o scougos o
o|ot-|ooucoo o|soaso, but oo accuato aoo ooc|so oosc|ot|oo |s oocossay to
oot||zo o|ys|ca| oooaoco.
||oo|y tuooo, a gooo o|ot .||| |ocoaso ooogy, sooso o .o|| bo|og aoo acuoo,
.|||o s|u|taooous|y |oos|og at aoo oac'|og oo usc|o. \|oo oooo|y cooosoo
t|o |g|t o|ot cao ouogo ovoy |ootaot ouaot||ab|o a'o o |oa|t| |o t|o |g|t
o|oct|oo.
L|ot |s c|t|ca| to oot||z|og |uao uoct|oo aoo ou c||o|ca| ooo|ooco |oaos us to
bo||ovo t|at 3ay Soas' Zooo L|ot' c|oso|y ooo|s oot|a| out|t|oo.
Coss||t's bost oooos ao Zooo oatos. \|oo ou socooo t|o at||otos co|t
to st|ct' ao|oooco to t|o Zooo oaaotos t|oy goooa||y bocoo too t|o
oooos ou|c'|y. |t soos t|at t|o Zooo o|ot acco|oatos aoo ao|||os t|o oocts
o t|o Coss||t og|oo.
coot|ouoo oago ... +O
!"#$ &$#'(
1
!"# %&&'
What is a Block?
/ b|oc' |s a uo|t o oasuo usoo to
s|o||y t|o oocoss o a'|og ba|aocoo
oa|s.
gas o ooto|o = +b|oc' o ooto|o
gas o cabo|yoato = + b|oc' o
cabo|yoato
+.5 gas o at = + b|oc' o at
(T|oo |s ao assuot|oo t|at t|oo |s
about +.5 gas o at |o oac| b|oc'
o ooto|o, so t|o tota| aouot o at
oooooo oo + b|oc' oa| |s 3 gas.)
\|oo a oa| |s cooosoo o ooua|
b|oc's o ooto|o, cabo|yoato, aoo at,
|t |s +O cabo|yoato, 3O ooto|o
aoo 3O at.
|agos 3 aoo + ||st cooo ooos,
t|o| acoout|oot catogoy (ooto|o,
cabo|yoato o at), a|oog .|t| a
coovos|oo o oasuooots to b|oc's.
T||s b|oc' c|at' |s a coovoo|oot too|
o a'|og ba|aocoo oa|s. S|o|y
c|ooso + |to o t|o ooto|o ||st, +
|to o t|o cabo|yoato ||st, aoo +
|to o t|o at ||st to coooso a +
b|oc' oa|. C c|ooso 2 |tos o
oac| co|uo to coooso a 2 b|oc'
oa|, otc.
oo |s a sao|o + b|oc' oa|.
+ oz. c||c'oo boast
+ at|c|o'o
+ cuo o stoaoo vogotab|os ./
2+ cus|oo ooaouts
+ s||coo aoo|o
T||s oa|s coota|os 28 gas o ooto|o,
36 gas o cabo|yoato, aoo +2 gas
o at. |t |s s|o|o, t|oug|, to t||o' o
|t as + b|oc's o ooto|o, + b|oc's o
cabo|yoato, aoo + b|oc's o at.
Blocks
!2"3 43"56
Sample Day 3|oc' oou|ooots o sa|| (+ b|oc'') a|o
7r2"89"6: ;<5=> )5"=8 ?@552A )5"=8
4AB:2@5 ' ' % ' 2'
C"ADB>#EA":2 ' ' % ' '
F": ' ' % ' '
C|ooso .||c| booy tyoo bost |ts you to ooto|oo you b|oc'
oou|ooot.
7r2"89"6: ;<5=> )5"=8 ?@552A )5"=8 ,B:"3 E"@3# D3B=86 7BE# :#G2

% % % % % H& )I"33 92I"32

J J H J H HH !2E@<I 92I"32

J J % J % HJ ;"AK2 92I"32

' ' H ' H H' L:>32:@= 0 M233
I<6=32E 92I"32

' ' % ' % HN )I"33 I"32

O O H O H HP !2E@<I I"32

O O % O % HQ ;"AK2 I"32

' ' ' ' ' %& R0;"AK2 I"32

O O J O J %H S"AE K"@52A

O O ' O ' %J ;"AK2 >"AE K"@52A

O O O O O %O L:>32:@= 0 M233
I<6=32E I"32
2
!"# %&&'
c||c|oo boast + oz
tu'oy boast + oz
gouoo tu'oy + +/2 oz
voa| + oz
boo + oz
gouoo boo + +/2 oz
caoao|ao bacoo + oz
coooo boo + oz
ouc' + +/2 oz
|a + oz
|ab + oz
gouoo |ab + +/2 oz
oo' + oz
gouoo oo' + +/2 oz
ca|aa| + +/2 oz
cat|s| + +/2 oz
c|as + +/2 oz
caboat + +/2 oz
|ouooo/so|o + +/2 oz
|obsto + +/2 oz
sa|oo + +/2 oz
sao|oos + oz
sca||oos + +/2 oz
s.oo|s| + +/2 oz
s||o + +/2 oz
tuoa stoa' + +/2 oz
caoooo tuoa + oz
ooto|o oo.oo + oz
so|tao + oz
soy bugos +/2 oatty
soy sausago 2 ||o's
so|u||oa (o|oo) +/2 oz
soy c|ooso + oz
| tou 2 oz
sot tou 3 oz
.|o|o ogg + |ago
ogg .||tos 2 |ago
ogg subst|tuto +/+ cuo
cottago c|ooso +/+ cuo
c|ooso + oz
ota c|ooso + +/2 oz
|cotta c|ooso 2 oz
oatoa| +/3 cuo
at|c|o'o + sa||
asoaagus +2 sooas
gooo boaos + cuo
boot gooos + +/+ cuo
b|ac' boaos +/+ cuo
bo' c|oy 3 cuos
bocco|| + +/+ cuo
busso| soouts 3/+ cuo
cabbago + +/3 cuo
cau|||o.o + +/+ cuo
c||c' ooas +/+ cuo
co||ao gooos + +/+ cuo
o||| o|c'|os 3 (3 |o)
oggo|aot + +/2 cuo
ava boaos +/3 cuo
'a|o + +/+ cuo
'|oooy boaos +/+ cuo
|oo's + cuo
|oot||s +/+ cuo
o'a 3/+ cuo
oo|oos +/2 cuo
sau'aut + cuo
soagott| souas| + cuo
so|oac| + +/3 cuo
s.|ss c|ao + +/+ cuo
toato sauco +/2 cuo
toatoos 3/+ cuo
yo||o. souas| + +/+ cuo
zucc|o| + +/3 cuo
a|ooos ~3
avocaoo + Tbs
caoo|a o|| +/3 tso
acaoa|a outs ~+
o||vos ~5
ooaout butto +/2 tso
ooaouts ~6
cas|o.s ~3
ooaout o|| +/3 tso
o||vo o|| +/3 tso
ta||o| +/3 tso
guacoo|o +/2 Tbs
vogotab|o o|| +/3 tso
ayoooa|so +/3 tso
ayo, ||g|t + tso
sosoo o|| +/3 tso
suo|o.o sooos +/+ tso
bacoo b|ts 2 +/2 tso
butto +/3 tso
|a| aoo |a| + Tbs
coa, ||g|t +/2 tso
coa c|ooso + tso
sou coa + tso
tata sauco +/2 tso
|ao +/3 tso
vog. s|otoo|og +/3 tso
C"ADB>#EA":2 (a.)
a|a|a soouts +/2 cuo
boao soouts 3 cuos
bocco|| 2 cuos
cabbago 2 +/+ cuos
cau|||o.o 2 cuos
co|oy 2 cuos
cucubo + ( |o)
|ottuco, |cobug + |oao
|ottuco, oa|oo 6 cuos
us|oos 3 cuos
oo|oo 2/3 cuo
ooooos + +/+ cuo
ao|s|os 2 cuos
sa|sa +/2 cuos
soo. ooas 3/+ cuo
so|oac| + cuos
toato + cuo
aoo|o +/2
aoo|o sauco 3/8 cuo
ao|cots 3 sa||
b|ac'bo|os +/2 cuo
caota|ouoo +/+
c|o|os
u|t coc'ta|| +/3 cuo
b|uobo|os +/2 cuo
gaoos +/2 cuo
gaoou|t +/2
|oooyoo. +/2
'|.| +
|ooo +
||o +
oocta|oo +/2
oaogo +/2
ooac| +
ooa +/2
o|oaoo|o +/2 cuo
o|u +
asobo|os 2/3 cuo
sta.bo|os + cuo
taogo|oo +
.atoo|oo 2/+ cuo
CBIDB (:2I6 (ouaot|ty)
||' + cuo
yogut (o|a|o) +/2 cuo
soyboaos +/+ cuo
soy||' + cuo
tooo| + +/2 oz
|oto. cobo |tos coota|o +
b|oc' o ootein|oo aoo + b|oc' o
cabo|yoato
!2"3 43"56
Block Chart
4AB:ein@25Tcoo'oo ouaot|ty) C"ADB>#EA":2 (coo'oo) C"ADB>#EA":2 (coo'ooU F": (ouaot|ty)
C"ADB>#EA":2 (a.)
3
!"# %&&'
/coo Souas| 3/8 cuo
3a'oo 3oaos +/8 cuo
3oots +/2 cuo
3|ac'-oyoo ooas +/+ cuo
3uttoout Souas| +/3 cuo
Coo'oo caots +/2 cuo
Coo +/+ cuo
|ooc| ||os 5
ubbao souas| 2/3 cuo
||a boaos +/+ cuo
|aso|os +/3 ( |o)
|oas +/3 cuo
||oto 3oaos +/+ cuo
|otato, bo||oo +/3 cuo
|otato, as|oo +/5 cuo
|o|oo boaos +/+ cuo
S.oot |otato, ba'oo +/3 (5 |o)
S.oot ootato, as|oo +/5 cuo
Tuo|o 3/+ cuo
C"ADB>#EA":2 (ouaot|ty) C"ADB>#EA":2 (ouaot|ty) C"ADB>#EA":2 (ouaot|ty)
\ogotab|os
3ago| +/+
3a|oy +Tbs
3|scu|t +/+
3a'oo |otato +/3 cuo
3oao cubs +/2 oz
3oao +/2 s||co
3oaost|c' +
3uc'.|oat +/2 oz
3u|gu .|oat +/2 oz
Cooa| +/2 oz
Coo boao + |o
2
Coostac| + tso
Co|ssaot +/+
Coutoo +/2 oz
Loout +/+
|og||s| u|o +/+
||ou + +/2 tso
Caoo|a +/2 oz
C|ts +/3 cuo
|o|ba toast +/2 oz
|u|os +/+
|ooo|os +/+ cuo
|ostaot oatoa| +/2 o't
|asta, Coo'oo +/+ cuo
|asta, ||g| ooto|o +/3 cuo
|aoca'o +/2 (+ |o)
||ta boao +/+
|oocoo 2 cuos
||co 3 Tbs
||co ca'o +
|o|| (|abugo, |ot oog) +/+
|o|| (o|ooo) +/2
Taco s|o|| +
Tot|||a (coo) + (6 |o)
Tot|||a (|ou) +/2 (6 |o)
|ooo oooo|os 3 Tbs
\a|o +/2
33 sauco 2 Tbs
Catsuo 2 Tbs
Coc'ta|| sauco 2 Tbs
oooy +/2 Tbs
o||y/,a 2 tso
||u sauco + +/2 Tbs
|o|assos 2 tso
||c'|o (boao aoo butto) 6 s||cos
|o||s| (s.oot) + tso
Stoa' sauco 2 Tbs
3o.o suga + +/2 tso
Caou|atoo suga 2 tso
Coooct|ooos suga + Tbs
|ao|o syuo 2 tso
To|ya'| sauco + +/2 Tbs
3oo 8 oz
||oou + oz
\|oo + oz
3aoaoa +/3 ( |o)
Caobo|os +/+ cuo
Caoboy sauco + tso
Latos 2
||gs 3/+
Cuava +/2 cuo
|uouat 3
|aogo +/3 cuo
|aoaya 2/3 cuo
|uoos 2
|a|s|os + Tbs
/oo|o ,u|co +/3 cuo
Caoboy ,u|co +/+ cuo
|u|t |uoc| +/+ cuo
Caoo ,u|co +/+ cuo
Caoou|t ,u|co 3/8 cuo
|ooo ,u|co +/3 cuo
Caogo ,u|co 3/8 cuo
||oaoo|o ,u|co +/+ cuo
Toato ,u|co 3/+ cuo
C|oco|ato ba +/2 oz
Coo c||os +/2 oz
Ca|a cac'os + +/2
|co coa +/+ cuo
|otato c||os +/2 cuo
|otzo|s +/2 oz
Tot|||a c||os +/2 oz
Sa|t|oo cac'os +
Ca|os aoo 3oaos Cooo|oots
|u|t
|u|t u|co
/|co|o|
Soac's
!2"3 43"56
Block Chart - Unfavorable Carbohydrates
|oto. \|oo bu||o|og oa|s .|t|
uoavoab|o cabo|yoatos' ouaot|ty
bocoos c|t|ca|.
4
!"# %&&'
Breakfast
7A2"89"6: V<26"E@33"
+ coo tot|a||a
+/+ cuo b|ac' boaos
+ ogg (scab|oo o |oo)
+ oz c|ooso
+ Tbs avocaoo
7A2"89"6: )"5EM@=>
+/2 o|ta boao
+ oz c|ooso
Sovoo .|t| 2 acaoa|a outs
FA<@: )"3"E
+/2 cuo cottago c|ooso |oo .|t|
+/+ caota|ouoo
+/2 cuo sta.bo|os
+/+ cuo gaoos
So|o'|oo .|t| s||vooo a|ooos
)IBB:>@2
3|ooo togot|o.
+ cuo ||'
+Tbs ooto|o oo.oo
+ cuo ozoo sta.bo|os
Sa|| scooo o cas|o.s
1":I2"3
+/3 cuo coo'oo oatoa| (s||g|t|y .atoy)
+/2 cuo gaoos
+/+ cuo cottago c|ooso
+ tso .a|outs
So|co .|t| vao|||a otact aoo c|ooaoo
/oo.
+ Tbs ooto|o oo.oo
+"6# 7A2"89"6:
+/2 caota|ouoo
+/2 cuo cottago c|ooso
6 a|ooos
):2"8 "5E +KK6
+ oz g|||oo stoa'
+ ogg ovo oasy
+ s||co toast .|t|
2/3 tso butto
,<5" )"5EM@=>
||.
2 oz caoooo tuoa
2 tso ||g|t ayo
Sovo oo
+ s||co boao
,"=B6
+ coo tot|||a
3 oz soasoooo gouoo oat
+/2 toato, cuboo
+/+ cuo oo|oo, c|ooooo
|ottuco, c|ooooo
Sovoo .|t| Tabasco to tasto
~6 c|ooooo o||vos
?23@ )"5EM@=>
+ s||co boao
3 oz s||coo oo|| oat
2 Tbs avocaoo
V<26"E@33"
+ coo tot|||a
2 oz c|ooso
2 Tbs guacao|o
a|aoooos, s||coo
Tooooo .|t| sa|sa
WA@332E C>@=825 )"3"E
2 oz g|||oo c||c'oo
Sovoo ovo.
2 cuo |ottuco
+/+ toato, o|coo
+/+ cucubo, o|coo
+/+ gooo ooooo
+/+ cuo b|ac' boaos
~+ Tbs sa|ao ooss|og o c|o|co
+"6# ;<5=>
3 oz oo|| oat
+ aoo|o
2 acaoa|a outs
WAB<5E 7229 BA ,<A82# 7<AK2A
3 oz gouoo oat, g|||oo
+/2 buo
o|c'|os/ustao/|ottuco
2 Tbs avocaoo
Lunch
FA26> F@6>
C|||.
3 oz os| |s| (sa|oo, tuoa, |a||but, otc.)
Sauto.
++/3 cuo zucc||o| |o |obs
Sovo .|t|.
+ |ago sa|ao
~+Tbs sa|ao ooss|og o c|o|co
7229 ):2M
Sauto.
2/3 tso o||vo o||
+/2 gooo ooooo, c|ooooo
~+ oz (a. .o|g|t) boo, cuboo
/oo.
+/2 cuo c|ooooo zucc||o|
+ cuo us|ooos
+/+ cuo toato sauco
Soasoooo .|t| ga||c, \ocostos||o sauco,
sa|t aoo ooooo
C>@3@ (sovos 3)
Sauto.
+/3 cuo oo|oo
+ gooo ooooo, c|ooooo |o ga||c, cu|o,
c|||| oo.oo, aoo cus|oo oo ooooos
/oo.
+ cuo toato, c|ooooo
+/2 cuo b|ac' boaos
+/2 cuo '|oooy boaos
~ 3O o||vos, c|ooooo
/oo os| c||aoto to tasto
,<A82# "5E WA2256
2 oz oastoo tu'oy boast
C|oo aoo stoa.
+ +/+ cuo 'a|o
Sauto.
2/3 tso o||vo o||, ga||c, cus|oo oo ooooos,
/oo stoaoo 'a|o aoo |
+ ooac|, s||coo o oosot
+"6# C>@=825 ?@552A
2 oz ba'oo c||c'oo boast
+ oaogo
2 acaoa|a outs
Dinner
!2"3 43"56
2 Block Menus
5
!"# %&&'
Breakfast Lunch Dinner
!2"3 43"56
3 Block Menus
7A2"89"6: V<26"E@33"
+ coo tot|a||a
+/+ cuo b|ac' boaos
+/3 cuo oo|oos, c|ooooo
+ gooo ooooo, c|ooooo
2 oggs (scab|oo o |oo)
+ oz c|ooso
3 Tbs acocaoo
7A2"89"6: )"5EM@=>
+/2 o|t boao
+ oz c|ooso
+ oz s||coo |a
Sovo .|t| +/2 aoo|o aoo 3 acaoa|a outs
FA<@: )"3"E
3/+ cuo cottago c|ooso
+/+ caota|ouoo, cuboo
+ cuo sta.bo|os
+/2 cuo gaoos
So|o'|o .|t| s||vooo a|ooos
)IBB:>@2
3|ooo togot|o.
+ cuo ||'
2 Tbs ooto|o oo.oo
+/2 cuo ozoo b|uobo|os
+ scooo cas|o.s
1":I2"3
2/3 cuo coo'oo oatoa| (s||g|t|y .atoy)
+/2 cuo gaoos
+/2 cuo cottago c|ooso
+ +/2 tso .a|outs, c|ooooo
/oo.
+ Tbs ooto|o oo.oo
+"6# 7A2"89"6:
3/+ caota|ouoo, cuboo
a|ooos
):2"8 "5E +KK6
2 oz g|||oo stoa'
+ ogg ovo oasy
+ s||co toast ./ + tso butto
+/+ caota|ouoo, cuboo
,<5" )"5EM>=>
3 oz caoooo tuoa
3 tso ||g|t ayo
+ s||co boao
Sovo .|t|.
+/2 aoo|o
,"=B6
2 coo tot|||as
+ oz gatoo c|ooso
+/2 toato, cuboo
|ottuco, c|ooooo
Sovo .|t| Tabasco to tasto
~ o||vos, c|ooooo
?23@ )"5EM@=>
+ s||co boao
3 oz s||coo oo|| oat
+ oz c|ooso
3 Tbs avocaoo
Sovo .|t| +/2 aoo|o
V<26"E@33"
+ coo tot|||a
3 oz c|oooa aoo ,ac' c|ooso
3 Tbs guacao|o
a|aoooos, s||coo, to tasto
Too .|t| sa|sa
Sovo .|t| + oaogo
WA@332E C>@825 )"3"E
3 oz c||c'oo, g|||oo
2 cuos |ottuco
+/+ toato, c|ooooo
+/+ cucubo, c|ooooo
+/+ gooo ooooo, c|ooooo
+/+ cuo b|ac' boaos
+/+ cuo '|oooy boaos
~+ +/2 Tbs sa|ao ooss|og o c|o|co
+"6# ;<n=>
3 oz oo|| oat
+ oz s||coo c|ooso
+ +/2 aoo|o
3 acaoa|a outs
FA26> F@6>
+ +/2 oz os| |s|, g|||oo
Sauto + +/3 cuo zucc||o| |o |obs
Sovo .|t|
+ |ago sa|ao .|t| + +/2 Tbs sa|ao ooss|og
o c|o|co
+ cuo os| sta.bo|os o oossot
C>@3@ (sovos 3)
Sauto.
+/3 cuo oo|oo, c|ooooo
+ gooo ooooo, c|ooooo, |o ga||c cu|o,
/oo.
oz gouoo boo o tu'oy uot|| bo.ooo
/oo.
+ cuo toato sauco
3/+ cuo b|ac' boaos
3/+ cuo '|oooy boaos
~3O o||vos, c|ooooo
Sovo oac| |o|o|og .|t| + oz c|ooso, gatoo
,<A82# "5E WA2256
3 oz tu'oy boast, oastoo
C|oo aoo stoa.
2 +/2 cuo 'a|o
Sauto + tso o||vo o||, ga||c, cus|oo oo
ooooos
/oo t|o stoaoo 'a|o aoo |
+ ooac|, s||coo o oossot
+"6# ?@552A
3 oz c||'oo boast, ba'oo
+ +/2 oaogo
3 acaoa|a outs
7229 ):2M
Sauto. + tso o||vo o||
~6 oz (a. .o|g|t) boo, cuboo
/oo.
+ cuo c|ooooo zucc||o|
+ cuo us|oos
+/2 cuo toato sauco
Soasoo .|t| ga||c, \oc|stos||o sauco,
sa|t aoo ooooo
6
!"# %&&'
!2"3 43"56
4 Block Menus
7A2"89"6: V<26"E@33"
+ coo tot|||a
+/2 cuo b|ac' boaos
2 oz c|ooso
+ Tbs avocaoo
7A2"89"6: )"5EM@=>
+/2 o|ta boao
+ oz c|ooso
+ oz s||coo |a
Sovo .|t| + aoo|o
FA<@: )"3"E
+ cuo cottago c|ooso
+/2 caota|ouoo, cuboo
+ cuo sta.bo|os
+/2 cuo gaoos
So|o'|oo .|t| s||vooo a|ooos
)IBB:>@2
3|ooo togot|o.
2 cuos ||'
2 Tbs ooto|o oo.oo
|ago scooo cas|o.s
1":I2"3
+ cuo coo'oo oatoa| (s||g|t|y .atoy)
+/2 cuo gaoos
2 tso .a|outs
/oo.
+ Tbs ooto|o oo.oo
+"6# 7A2"89"6:
+ caota|ouoo
+2 a|ooos
):2"8 "5E +KK6
3 oz stoa', g|||oo
+ ogg, ovo oasy
+ s||co boao .|t| + +/3 tso butto
+/2 caota|ouoo
,<5" )"5EM@=>
+ oz caoooo tuoa
+ tso ||g|t ayo
+ s||co boao
Sovo .|t| + aoo|o
?23@ )"5EM@=>
2 s||cos o boao
+ +/2 oz s||coo oo|| oat
+ oz c|ooso
+ Tbs avocaoo
V<26"E@33"
+ coo tot|||a
+ oz c|ooso
+ Tbs guacao|o
a|aoooos, s||coo
Too .|t| sa|sa
Sovo .|t| + +/2 oaogos
,"=B6
2 coo tot|||as
+ +/2 oz soasoooo gouoo oat
+ oz c|ooso, gatoo
+/2 toato, cuboo
|ottuco, c|ooooo
~2O o||vos c|ooooo
+/2 aoo|o
WA@332E C>@=825 )"3"E
+ oz c||c'oo, g|||oo
2 cuos |ottuco
+/+ toato, c|ooooo
+/+ cucubo, c|ooooo
+/2 cuo b|ac' boaos
+/+ cuo '|oooy boaos
~2 Tbs sa|ao ooss|og o c|o|co
+"6# ;<5=>
+ +/2 oz oo|| oat
+ oz c|ooso
Sovo .|t|.
+ aoo|o
+ gaoou|t
+ acaoa|a outs
FA26> F@6>
6 oz os| |s|, g|||oo
Sauto. + +/3 cuo zucc||o| |o |obs
Sovo .|t|.
+ |ago sa|ao .|t| 2 Tbs sa|ao ooss|og o
c|o|co
2 cuos os| sta.bo|os
7229 ):2M
Sauto.
+ +/3 tso o||vo o||
~8 oz (a. .o|g|t) boo, cuboo
/oo.
+ cuo zucc||o|, c|ooooo
+ cuo us|oos, c|ooooo
+/2 cuo toato sauco
Soasoo .|t| ga||c, \ocostos||o sauco,
sa|t aoo ooooo
Sovo .|t| + cuo os| sta.bo|os
C>@3@ T62AX26 JU
Sauto.
2/3 cuo oo|oo, c|ooooo
2 gooo ooooos, c|ooooo, |o ga||c, cu|o,
/oo.
+8 oz gouoo oat uot|| bo.ooo
/oo.
2 cuos toato sauco
+ cuo b|ac' boaos
+ cuo '|oooy boaos
~+O c|ooooo o||vos
|os| c||aoto to tasto
,<A82# "5E WA2256
+ oz tu'oy boast, oastoo
2 +/2 cuo 'a|o, c|ooooo aoo stoaoo
Sauto.
+ +/3 tso o||vo o||, ga||c, cus|oo oo
ooooos
/oo 'a|o aoo |
2 ooac|os, s||coo o oossot
+"6# ?@552A
+ oz c||c'oo boast, ba'oo
2 oaogos
+ acaoa|a outs
7
!"# %&&'
7A2"89"6: V<26"E@33"
2 coo tot|||as
+/2 cuo b|ac' boaos
2 oz c|ooso
5 Tbs avocaoo
7A2"89"6: )"5EM@=>
+/2 o|ta boao
2 oz c|ooso
+ oz |a, s||coo
Sovo .|t| + +/2 aoo|o
FA<@: )"3"E
+ +/+ cuo cottago c|ooso
+/2 caota|ouoo, cuboo
+ cuo sta.bo|os
+ cuo gaoos
So|o'|o .|t| s||vooo a|ooos
)IBB:>@2
3|ooo togot|o.
2 cuos ||'
3 Tbs ooto|o oo.oo
2 cuos ozoo sta.bo|os
|ta |ago scooo cas|o.s
1":I2"3
+ cuo coo'oo oatoa| (s||g|t|y .atoy)
+ cuo gaoos
2 +/2 tso .a|outs
/oo. + Tbs ooto|o oo.oo
+"6# 7A2"89"6:
+ +/+ caota|ouoo
+ +/+ cuo cottago c|ooso
~ +5 a|ooos
):2"8 "5E +KK6
3 oz stoa', g|||oo
2 oggs, ovo oasy
+ s||co boao .|t| + 2/3 tso butto
+ +/2 aoo|o
,<5" )"5EM@=>
5 oz tuoa, caoooo
5 tso ||g|t ayo
+ s||co boao
Sovo .|t| + +/2 aoo|o
?23@ )"5EM@=>
2 s||cos boao
+ +/2 oz oo|| oat
2 oz c|ooso
5 Tbs avocaoo
+/2 aoo|o
V<26"E@33"
2 coo tot|||as
5 oz c|ooso
5 Tbs guacao|o
a|aoooos, s||coo, to tasto
Sovo .|t| + +/2 oaogo
,"=B6
2 coo tot|||as
+ oz c|ooso, gatoo
+/2 toato, cuboo
|ottuco, c|ooooo
~2O o||vos, c|ooooo
+ aoo|o
WA@332E C>@=825 )"3"E
5 oz c||c'oo, g|||oo
2 cuos |ottuco
+/+ toato, c|ooooo
+/+ cucubo, c|ooooo
+/2 cuo b|ac' boaos
+/2 cuo '|oooy boaos
2 +/2 Tbs sa|ao ooss|og o c|o|co
+"6# ;<5=>
+ +/2 oz oo|| oat
2 oz c|ooso
Sovo .|t|.
2 +/2 aoo|os
5 acaoa|a outs
FA26> F@6>
+/2 oz os| |s|
Sauto.
+ +/3 cuo zucc||o| |o |obs
Sovo .|t| + |ago sa|ao .|t| 2 +/2
Tbs sa|ao ooss|og o c|o|co
+/+ cuo b|ac' boaos
2 cuos os| sta.bo|os o oossot
7229 ):2M
Sauto.
+ 2/3 tso o||vo o||
~+O oz (a. .o|g|t) boo, cuboo
/oo.
+ cuo zucc||o|, c|ooooo
+ cuo us|oos, c|ooooo
+/2 cuo toato sauco
Soasoo .|t| ga||c, \ocostos||o
sauco, sa|t aoo ooooo
Sovo .|t| 2 cuos os| sta.bo|os
C>@3@ (sovos 3)
Sauto.
+ cuo oo|oo, c|ooooo
2 +/2 gooo ooooos |o ga||c, cu|o,
c|||| oo.oo aoo cus|oo oo ooooos
/oo.
22 +/2 oz gouoo oat, bo.ooo
/oo.
2 +/2 cuos toato sauco
+ +/+ cuo b|ac' boaos
+ +/+ cuo '|oooy boaos
~5O o||vos, c|ooooo
,<A82# "5E WA2256
5 oz tu'oy boast, oastoo
2 +/2 cuo 'a|o, c|ooooo aoo stoaoo
Sauto.
+ 2/3 tso o||vo o||, ga||c aoo cus|oo
oo ooooos
/oo stoaoo 'a|o aoo |
Sovo .|t| 3 ooac|os, s||coo
+"6# ?@552A
5 oz c||c'oo boast, ba'oo
2 +/2 oaogos
5 acaoa|a outs
!2"3 43"56
5 Block Menus
8
!"# %&&'
Snacks
!2"3 43"56
1 Block Snacks
+ |ao bo||oo ogg
+/2 oaogo
So|o'|oo ./ ooaouts
+/2 cuo o|a|o yogut
So|o'|oo ./ oocaos
+ oz c|ooso
+/2 aoo|o
+ acaoa|a out
+ oz caoooo c||c'oo o tuoa
+ ooac|
+/2 tso ooaout butto
+ +/2 oz oo||-sty|o |a o tu'oy
+ caot
5 o||vos
+ oz ozzao||a st|og c|ooso
+/2 cuo gaoos
+ Tbs avocaoo
+ oz ,ac' c|ooso
+ Tbs guacao|o
+ toato
+ oz |uus
+/2 toato
+ +/2 oz ota c|ooso
+ cuo sta.bo|os
+ acaoa|a out
+ ooac|oo ogg
+/2 s||co boao
+/2 caot
3 co|oy sta|'s
5 o||vos
3 oz a|oatoo aoo ba'oo tou
+/2 aoo|o
+ oz tuoa
+ |ago tossoo sa|ao
+ tso sa|ao ooss|og o c|o|co
+ |ao bo||oo ogg
+ |ago so|oac| sa|ao
+ tso o|| aoo v|ooga ooss|og
+ oz g|||oo tu'oy boast
+/2 cuo b|uobo|os
3 cas|o.s
3|ooo.
+ cuo .ato
+ Tbs ooto|o oo.oo
+/2 cuo gaoos
+/3 tso caoo|a o||
3|ooo.
+ cuo .ato
+Tbs so|u||oa
+ cuo ozoo bo|os
3 cas|o.s
+ oz c|oooa c|ooso o|too ovo
+/2 aoo|o
So|o'|oo ./ .a|outs
+/2 cuo o|ooaoo|o
6 ooaouts
+ oz sao|oos
+/2 oocta|oo
5 o||vos
+ +/2 oz ota c|ooso
+ cuo o|coo toato
5 o||vos
+ +/2 oz sa|oo
+2 asoaagus sooas
+/3 tso o||vo o||
+ +/2 oz s||o
2 cuos bocco||
6 ooaouts
+ oz caoao|ao bacoo
+ o|u
+ acaoa|a out
+ +/2 oz oo||-sty|o tu'oy
+ taogo|oo
+ Tbs avocaoo
+ cuo s||coo toato
+/3 tso o||vo o||
+ +/2 oz sca||oos
+ s||coo cucubo
+/2 tso tata sauco
+ oz |ab
+/+ cuo c||c' ooas
+/3 tso sosao butto
9
!"# %&&'
oot|oos, you'|| |avo t|o osu|t o Coss||t's
too oooos oo|y | aoo .|oo you ao
|uc'y.
\|t||o a .oo' o .o|g||og aoo oasu|og
you'|| |avo oovo|oooo ao uocaooy ab|||ty to
ost|ato t|o ass o cooo-ooo oot|oos,
but, oo |ootaot|y, you'|| |avo ooo a
'ooo v|sua| sooso o you out|t|ooa| oooos.
T||s |s a ooouoo a.aoooss.
|o t|o Zooo sc|oo a|| o |uao|ty
ca|cu|atos to o|t|o 2', 3', +', o 5 3|oc''
oa|s at boa'ast, |uoc|, aoo o|ooo .|t|
o|t|o +' o 2 b|oc'' soac's bot.ooo
|uoc| aoo o|ooo aoo aga|o bot.ooo o|ooo
aoo boot|o. \o'vo s|o|||oo t|o oocoss
o ooto|o|og .||c| o t|o ou oa| s|zos
aoo t.o soac' s|zos bost su|ts you oooos.
\o assuo t|at you ao Coss||ttos, |.o.,
voy act|vo.
3o|og a + 3|oc'o', o |ostaoco, oaos t|at
you oat t|oo oa|s oac| oay .|oo oac|
oa| |s coo|soo o + b|oc's o ooto|o, +
b|oc's o cabo|yoato, aoo + b|oc's o at.
\|ot|o you ao a sa|||s|' oo|u s|zoo
guy o a |ag|s|' oo|u s|zoo guy .ou|o
ooto|oo .|ot|o you'|| oooo soac's o
ooo o t.o b|oc's t.|co a oay.
T|o oa| o|aos' staoo as oao|os o 2,
3, +, o 5 b|oc' oa|s aoo t|o b|oc' c|at'
g|vos ouaot|t|os o cooo ooos oou|va|oot
to + b|oc' o ooto|o, cabo|yoato, o at.
Coco you ooc|oo t|at you oooo, say, +
b|oc'' oa|s, |t |s s|o|o to uso t|o b|oc'
c|at aoo so|oct ou t|os soot||og
o t|o ooto|o ||st, ou t|os soot||og
o t|o cabo|yoato ||st, aoo ou t|os
soot||og o t|o at ||st ovoy oa|.
Coo-b|oc' soac's ao c|osoo o
t|o b|oc' c|at at aco va|uo o a s|og|o
soac' o ooto|o, cabo|yoatos, aoo at,
.|ooas t.o b|oc' soac's ao, oatua||y,
c|osoo coo|soo o t.|co soot||og
o cabo|yoatos cob|ooo .|t| t.|co
soot||og o t|o ooto|o ||st, aoo t.|co
soot||og o t|o ats.
|voy oa|, ovoy soac', ust coota|o
oou|va|oot b|oc's o ooto|o, cabo|yoato,
aoo at.
| t|o ooto|o souco |s sooc||ca||y |abo|oo
ooo-at', t|oo ooub|o t|o usua| at b|oc's
o t|at oa|. |oao |oto t|o Zooo' to
|oao .|y.
/t Zooo oaaotos booy at coos o
ast. \|oo ou oo a|| bo|o. +O to.aos
5 .o '|c' uo t|o at |ota'o. T|o a,o|ty
o ou bost at||otos ooo uo at b|oc's o
ooto|o, b|oc's o cabo|yoato, aoo +
o 5 b|oc's o at. |oao to oou|ato at
|ota'o to a |ovo| o |oaoooss t|at oot||zos
oooaoco.
T|o Zooo o|ot oo|t|o oo||b|ts oo
oou|os aoy oat|cu|a ooo. |t cao
accoooato oa|oo o vogao, ogao|c
o 'os|o, ast ooo o |oo o|o|og, .|||o
oo||vo|og t|o booo|ts o ||g| oooaoco
out|t|oo.

Cover Photo
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10

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