Professional CrossFit athlete Dallas Herman recently pulled back the curtain on his nutrition strategy, sharing an unfiltered look at how he fuels his body for elite-level competition.
The insight comes from a candid grocery shopping and meal prep session he filmed with his partner Ellie.
What makes Herman’s approach particularly interesting is its simplicity and sustainability — he’s not following some restrictive athlete diet, but rather focusing on strategic macronutrient targets and smart meal timing.
For anyone looking to optimize their nutrition without losing their mind in the process, Herman’s methods offer a refreshingly practical blueprint.
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The Twice-Weekly Meal Prep Strategy
Herman doesn’t subscribe to the traditional Sunday meal prep marathon that leaves athletes eating five-day-old chicken by Friday.
Instead, he and Ellie cook twice per week on their rest days — Mondays and Thursdays. Monday’s prep covers Tuesday and Wednesday, while Thursday’s session handles the weekend.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
I used to cook every time that I did meal prep for the full week just because time management, which is still like very reasonable. My recommendation if you do that though, cook your meats and then I would cook rice like at the halfway point because rice when it’s been in the refrigerator for past 3 days, it starts to get hard and it’s not as like moist.
This approach ensures food stays fresh and appetizing — critical when you’re training at high intensity and already dealing with suppressed appetite.
Strategic Macro Targets for Performance
Herman’s nutritional framework centers on three key numbers that shift based on training volume.
His baseline targets reveal the fuel demands of elite CrossFit training:
- Protein: minimum 220 grams daily
- Fats: under 130 grams, ideally closer to 120
- Carbohydrates: 500 grams as a floor during lower-volume periods
What’s particularly notable is Herman’s flexible approach to carbohydrates. As training volume increases throughout the competitive season, so do his carb needs — sometimes reaching 600 grams daily.
I can hit like those numbers that I was telling you guys is the numbers that I tried to eat with pretty clean food. And then once I get deeper in the season, trying to get up to like 600 g of carbs…I normally get like 450 with pretty whole food. And then once I try to get above 450, it feels like I’m just eating way too much.
Carb Cycling Throughout the Season
Herman doesn’t drastically alter protein or fat intake as his season progresses. Carbohydrates remain his primary lever for meeting increased energy demands.
When whole food becomes too filling to hit carb targets, he strategically adds:
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
- Carbohydrate powder in shakes
- Gatorade during training sessions
- Sour Patch Kids or Nerds Clusters during workouts
- Evening bowls of cereal
During lower-intensity training blocks, he opts for whole food carb sources like dried mangoes, dried strawberries, and Fuel 5 from X Endurance instead of candy.
The Air Fryer Game-Changer
Herman’s meal prep workflow centers on one appliance: an oven with built-in air fryer functionality.
We used to have two, so we could just kind of cook a couple batches at the same time in our air fryer, but our oven with an air fryer has been absolutely next level. If you guys are looking into getting a new appliances, air fryer in your oven is huge.
His technique is beautifully simple: coat everything generously with olive oil to prevent sticking, season liberally, then air fry for 30-40 minutes.
The vegetables get the same treatment as the potatoes — bell peppers, zucchini, red onion, broccoli, and carrots all roasted together.
Never Skimp on Seasoning
Herman takes a aggressive approach to flavoring that contradicts conventional wisdom about sodium.
Honestly, you can never go too heavy with the salt.
He uses Redmond Real Salt products heavily — classic salt and pepper as base, plus garlic salt and onion salt for depth. For someone training multiple hours daily and sweating profusely, generous sodium intake isn’t just acceptable, it’s necessary for proper electrolyte balance.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
The Protein Rotation
Herman keeps his protein sources simple but strategic, rotating between three main options throughout the week.
Chicken breast tenders form the backbone of meal prep. He specifically seeks out pre-tenderized versions or uses a meat mallet to break down the fibers before cooking.
I think chicken thighs taste a lot better. But chicken breasts normally have a little bit more protein in them, a little bit more dense.
Ground beef (85/15 lean-to-fat ratio) gets cooked on his outdoor flat top griddle with garlic salt and onion salt, offering variety in texture and flavor profile.
Bavette steaks represent Herman’s weekly “treat” — a marbled cut he discovered recently that’s become his favorite. He cooks these fresh on meal prep nights rather than batch-cooking them, ensuring maximum quality.
The Fresh Food Philosophy
Herman discovered that cooking steaks fresh on prep nights dramatically improves meal satisfaction compared to reheating them days later.
This simple adjustment — eating one freshly-cooked protein source while batch-prepping others — prevents meal prep monotony without significantly increasing time investment.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Strategic Eating Out
Rather than viewing restaurant meals as dietary failures, Herman incorporates them deliberately into his weekly routine.
He and Ellie share one nice dinner date weekly. Additionally, Herman schedules a personal “treat meal” every Wednesday after his weekly massage at Wild Child, a Boise establishment specializing in burgers and fries made without seed oils.
I wouldn’t go and eat there if I couldn’t get all four of those things. I have to get that burger. I have to get the waffle fries that are sweet potato. I have to have the AI verde sauce. And I have to have a lemonade.
This structured flexibility prevents feelings of deprivation while maintaining overall nutritional quality. For Herman, sustainability trumps perfection — a critical mindset for long-term adherence.
Battling Training Fatigue Through Nutrition
Herman uses biweekly macro check-ins to ensure he’s not chronically undereating — a common pitfall for athletes experiencing training-induced appetite suppression.
I’ll do like check-ins like every couple weeks with my macros just to make sure I’m not undereating. The things that I really need to focus on on trying to hit is protein and not getting too many fats.
When fatigue creeps in, he tracks intake meticulously for several days. If he’s hitting targets but still feeling depleted, he knows it’s time to increase carbohydrate intake rather than push through.
This responsive approach prevents the downward spiral many athletes experience — training hard while underfueling, leading to poor recovery, decreased performance, and potential burnout.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Hidden Fat Sources Add Up
Herman initially thought he was significantly underconsuming fats until he started tracking cooking oils and spreads.
His primary fat sources include peanut butter (in morning toast and afternoon smoothies), but the real contributors he’d overlooked were butter on bread and olive oil used in cooking.
I used to not track that. And you actually are getting more fats than I thought just through olive oil and butter. Those are the two things that I wasn’t tracking cuz like one tablespoon is 14 g and I probably do like two tablespoons just with my eggs in the morning.
Add in naturally occurring fats from ground beef and eggs, and Herman easily reaches his 120-130 gram daily target without dedicated fat supplementation.
Practical Tips for Better Meal Prep
Beyond his specific food choices, Herman shared several technique-based insights that improve both efficiency and food quality.
Always use olive oil on baking sheets to prevent vegetables and potatoes from sticking — preserving the crispy, caramelized bits that make roasted vegetables actually enjoyable.
Don’t seal containers while food is hot. Herman’s Yeti containers create such an airtight seal that closing them before contents cool creates a vacuum effect, making them nearly impossible to open later.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Cook low and slow when possible. Despite taking longer, this approach produces more tender results that reheat better days later.
I’m definitely on the side too cooking everything a little bit longer and slower. I feel like it obviously makes it taste a little bit more tender, especially when I’m trying to reheat it up like three or four days later.
Combat meal prep monotony through preparation variety. Cook the same ingredients different ways — bake versus air fry, whole pieces versus diced, pan-fried versus oven-roasted. Rotate sauces like ranch, teriyaki, and barbecue.
Use metal spatulas on griddles and flat tops for superior food release compared to silicone or plastic alternatives.
The Rest Day Advantage
Herman’s decision to meal prep exclusively on rest days addresses a challenge many active people face: depleted willpower after intense training.
I enjoy cooking like a lot, but after like a long training day, the last thing I want to do is prep food. So, for me, that’s what I use kind of my rest days to do. I feel like I have a little bit more energy than normal.
This scheduling creates a positive feedback loop. With meals already prepared, Herman can focus entirely on training and recovery on workout days. The mental energy saved from not having to cook after grueling sessions compounds throughout the week.
For non-athletes juggling work, gym sessions, family obligations, and life responsibilities, the principle remains valuable: prepare food when you have energy, not when you’re running on fumes.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Herman’s approach proves that elite-level nutrition doesn’t require exotic supplements, complicated protocols, or miserable restriction. Strategic macro targets, twice-weekly meal prep, deliberate restaurant meals, and responsive adjustments based on energy levels create a sustainable framework that supports world-class performance without sacrificing quality of life.
