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MY FOOD JOURNAL - THE WEEK OF JANUARY 4TH
Workout Schedules | January 03, 2015
Start here if you’re new to the ZGYM and you want a helpful guide on how to modify my personal meal plan for your own personal body type and goals.
Z-Tip: If you’re an Ectomorph (naturally skinny) or Mesomorph (athletic like me) you don’t have to be so strict with carbs. You can have carbs for breakfast as well as after your workout. Check what Body Type do you fall into before you start making changes to your meal plan.
Healthy Evening Snacks you can munch on when you have the familiar cravings for sugary or high caloric treat: herbal tea smoothie, small salad, Kale Chips, Lemon Pepper Artichoke, Sweet Apple Celery Slaw, or mixed berries.
Check if you have all of the ingredients for the following recipes, which are included in my Food Journal for this week:
Portobello Eggs Benedict with Avocado Hollandaise (FM)
Marinated Tuna Steak with Apple and Kale Salad (FM)
herbal tea smoothie (FM)
Kale and Butternut Squash Lasagna (FM)
Blueberry Muffin Smoothie (WEM)
Warm Kale Salad with Radishes (FM)
No bake low carb pudding pie (FM)
Chili Cilantro Chicken Thighs and Sriracha Lime Cabbage (FM)
Cauliflower Cream with Salmon (FM)
Collard Wrapped Baked Salmon (FM)
* Remember that you don’t need so much variety. If it’s easier for you to stick to 5 basic meals and you don’t mind to eat them for a week, then go for it. You can have the same breakfast, and same snack every day. You can have the same lunch and dinner 2 days in a row. The options are endless, just make it work for you.
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MONDAY – January 4th
I’m planning to do my training before lunch.
Breakfast -> Portobello Eggs Benedict with Avocado Hollandaise (FM)
My training -> High Intensity Workout
*You can have any meal you want after your high intensity workout. This is the best time to enjoy sweet and starchy foods. It’s not cheating if you earned it!
Lunch -> Apple Quinoa Salad (WEM)
Snack -> An apple and two slices of gruyere cheese (FM)
Dinner -> Marinated Tuna Steak with Apple and Kale Salad (FM)
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TUESDAY – January 5th
I’m planning to do my training before lunch.
Breakfast -> Portobello Eggs Benedict with Avocado Hollandaise (FM)
My training -> High Intensity Workout
*You can have any meal you want after your high intensity workout. This is the best time to enjoy sweet and starchy foods. It’s not cheating if you earned it! I’m going to stick with FM because I have a photoshoot the next day.
Lunch -> Chicken Avocado Burgers (FM)
Snack -> herbal tea smoothie (FM)
Dinner -> Chicken Avocado Burgers (FM)
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WEDNESDAY – January 6th
Today I have a photoshoot for Oxygen magazine and I have to be on set early in the morning. I will have to do my workout in the late afternoon. I will pack my lunch and snack with me.
Breakfast -> Chocolate Blueberry smoothie (FM) – Scoop of chocolate protein powder, 1 cup unsweetened almond milk, and 1/2 cup blueberries (can be frozen), and 2 tbsp sour cream.
Lunch -> Thai Cucumber Salad (FM) – It’s easy to pack with me.
Snack -> Breakfast Wafflers (FM) and mixed berries – it’s easy to pack with me and I can munch on it during the day.
My training -> Easy Workout
Dinner -> Kale and Butternut Squash Lasagna (FM) – Jesse will help me with this meal, so I will have only 2 extra portions leftovers.
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THURSDAY – January 7th
I’m planning to do my workout before afternoon snack.
Breakfast -> Deviled Avocado (FM)
Lunch -> Kale and Butternut Squash Lasagna (FM)
My training -> High Intensity Workout
Snack -> Blueberry Muffin Smoothie (WEM)
Dinner -> Kale and Butternut Squash Lasagna (FM)
______________________
FRIDAY – January 8th
I’m planning to do my workout before snack.
Breakfast -> Oatmeal recipe from my book 15 Minutes to fit (WEM) – it’s a workout earned meal so if you’re an endomorph or someone who has a goal to lose a lot of fat, then stick to any FM option.
Lunch -> Warm Kale Salad with Radishes (FM) + grilled chicken breasts
My training -> High Intensity Workout – but only 5 minutes
Snack -> Blueberry Muffin Smoothie (WEM)
Dinner -> Warm Kale Salad with Radishes (FM) + grilled chicken breasts
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SATURDAY – January 9th
I’m planning to do my workout before dinner.
Breakfast -> No bake low carb pudding pie (FM) – It yields quite a few portions so make sure to share with your family.
Lunch -> Chili Cilantro Chicken Thighs and Sriracha Lime Cabbage (FM)
Snack -> An apple
My training -> High Intensity Workout
Dinner -> We might go out for dinner, which means I will order whatever I want, because I earned it! (WEM)
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SUNDAY – January 10th
I’m planning to do my workout before snack.
Breakfast -> No bake low carb pudding pie (FM)
Lunch -> Cauliflower Cream with Salmon (FM)
My training -> Easy Workout
Snack -> an apple
Dinner -> Collard Wrapped Baked Salmon (FM)
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Private Member |
Hey Zuzka, please tell us…do you have extensions in your hair now? It looks so much thicker and fuller than it used to be! If it’s not extensions, please tell us your secret! Thanks! 🙂
Private Member |
lake tahoe, nv, usa
I do have extensions. My hairstylist Jesse is really good at picking the right hair and color for me.
Private Member |
Thanks for answering 🙂 You look gorgeous! <3
Private Member |
amman, jordan
Hi Zuzka, i have done a test on Bodybuilding.com that says im between an ectomorph and a mesomorph. can u tell me what it means? and how can i sort my eating accordingly? specially when it comes to carbs!
🙂 <3
Private Member |
Wow a photo shoot for Oxygen magazine? How cool is that! Can’t wait to see the layout!
Private Member |
plzeň, Čr
Hi Zuzko 🙂 I noticed you don´t drink your bulletproof coffe in the morning… can I ask you why? I still love that stuff 🙂 I wish you the best in the 2016 🙂
Private Member |
lake tahoe, nv, usa
I still like my bulletproof coffee 🙂 I have moved my workouts to later in the day, that’s why I haven’t been drinking it as much, but I do miss it.
Private Member |
Hello – these diet plans look fairly low carb and low calorie. Do you find it hard keeping muscle tone or adding muscle? I always seem to be hungry. The other thing is do you ever do any bulking or cutting phases. I hear that’s the way to gain a bit of muscle but the thought of bulking doesn’t really interest me all that much. Any thoughts?
Private Member |
lake tahoe, nv, usa
Do I look like I’m having a hard time keeping muscle tone? 🙂 I’ve been following the same principles for years. I focus on overall health benefits and athleticism. This diet approach is really good for getting lean and staying that way. It’s also very health conscious as it eliminates any blood sugar spikes. If you want to build more muscles you may have to modify the portion sizes, and increase your protein intake.
Private Member |
nope you most certainly don’t look like you are having a problem keeping the muscle on. I will try and increase the protein. Thanks btw for taking the time to answer. I will just keep trucking away.
Private Member |
Hey Zuzka, how was your photo shoot with Oxygen? I love them and I bet you had a great time! Can’t wait to see what comes out of it! 🙂
Private Member |
santa clarita, ca
Thank you for posting your weekly meal plan, and please don’t stop! I I have been following you for over four years and seeing your daily meals has been very helpful:) My family and I are loving all of the new recipes!
Private Member |
ramona, ca, usa
Oops, I just realized that you don’t eat a WEM meal on Sundays when you do Power Yoga. I just started the FM and WEM philosophy that you have shared with us and I did my Power Yoga after work but then ate carbs with dinner.
Oh, well, now I know better for next week 🙂 Thank you for everything, Zuzka!