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.

* 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 11th

I’m planning to do my training in the morning.

Breakfast -> Bullet proof coffee – 1tbsp grassfed butter, and 1 tbsp coconut oil blended in freshly brewed coffee (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!

Brunch -> Nachos (WEM)

Snack ->  An orange (FM)

Dinner -> Chicken Topped Peppers with Sweet & Spicy Miso Glaze (FM)

I might have a snack later like the Kale Chips, or Lemon Pepper Artichoke

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TUESDAY – January 12th

I’m planning to do my training before dinner.

Breakfast ->  Bullet proof coffee – 1tbsp grassfed butter, and 1 tbsp coconut oil blended in freshly brewed coffee (FM)

Lunch -> Carb Free Pizza Muffins (FM) – I will have two muffins, and the other two are leftovers for the next day. 

Snack ->  Orange (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!

Dinner -> Herb seasoned, twice baked sweet potato (WEM)

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WEDNESDAY – January 13th

I will do my easy workout in the morning

Breakfast -> Bullet proof coffee – 1tbsp grassfed butter, and 1 tbsp coconut oil blended in freshly brewed coffee (FM)

My training -> Easy Workout

Lunch -> Carb Free Pizza Muffins (FM) – Two muffins.

Snack -> An Apple with 2 tbsp peanut butter.

Dinner -> Spaghetti Squash with Chicken, mushrooms, and Parmesan (FM)

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THURSDAY – January 14th

I’m planning to do my workout before afternoon snack.

Breakfast -> Bullet proof coffee – 1tbsp grassfed butter, and 1 tbsp coconut oil blended in freshly brewed coffee (FM)

Lunch -> Fork & Knife Pizza with Zucchini Crust (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!

Snack ->  Peanut Butter Jelly Sandwich (WEM)

Dinner -> Broccoli Chicken and Mushrooms Stir Fry (FM)

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FRIDAY – January 15th

I’m planning to do my workout in the morning.

Breakfast -> Bullet proof coffee – 1tbsp grassfed butter, and 1 tbsp coconut oil blended in freshly brewed coffee (FM)

My training -> High Intensity Workout – but only 5 minutes

You have earned a healthy carb meal. Try to stick with some starchy carbs that are not processed. You can do potatoes, whole grains, legumes. Just no fast food, and watch your portion size.

Lunch ->  grilled chicken breasts with sweet potato (WEM)

Snack -> An Apple and 2 tbsp peanut butter

Dinner -> Mexican Style Cauliflower Rice with Chicken Breasts (FM)

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SATURDAY – January 16th

I’m planning to do my workout before dinner.

Breakfast -> Peanut Butter Poppers (FM) – 4 pieces and coffee

Lunch -> Cauliflower Thyme Soup (FM)

Snack -> Peanut Butter Poppers (FM) – 2 pieces

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 17th

I’m planning to do my workout before snack.

Breakfast -> Peanut Butter Poppers (FM)

Lunch -> Cauliflower Thyme Soup (FM)

My training -> Easy Workout

Snack -> Grated apple mixed with 1 large grated carrot.

Dinner -> Garlic Lemon Brussels with Salmon (FM)