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My Food Journal - The Week of January 25th

Workout Schedules | January 24, 2016

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.

Stay hydrated. I refill my 800ml glass water bottle 3 – 4 times a day. I don’t count coffee, tea, and other beverages into my daily water intake.

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This week I decided to save myself a lot of time and money by cooking larger batches and eating leftovers. It makes life so much easier.

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MONDAY – January 25th

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

Pre-workout drink -> 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!

Breafast -> Blueberry Muffin Smoothie (WEM)

Lunch ->   Mushroom Stroganoff with Cauliflower Rice (FM)

Snack -> an Apple (FM)

Dinner -> Mushroom Stroganoff with Cauliflower Rice (FM)

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TUESDAY – January 26th

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

Breakfast ->  Spinach & Mushroom Breakfast Frittata (FM)

 

Lunch -> Mushroom Stroganoff with Cauliflower Rice (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 ->  Blueberry Muffin Smoothie (WEM)

Dinner -> Eggplant & Ground Beef Casserole (FM)

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WEDNESDAY – January 27th

I will do my easy workout before lunch.

Breakfast -> Spinach & Mushroom Breakfast Frittata (FM)

My training -> Easy Workout

Lunch -> Eggplant & Ground Beef Casserole (FM)

Snack -> Apple or Orange

Dinner -> Eggplant & Ground Beef Casserole (FM)

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THURSDAY – January 28th

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

Breakfast -> Spinach & Mushroom Breakfast Frittata (FM)

Lunch -> Eggplant & Ground Beef Casserole (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 ->  Blueberry Muffin Smoothie (WEM)

Dinner -> Eggplant & Ground Beef Casserole (FM)

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FRIDAY – January 29th

I’m planning to do my workout between breakfast and lunch.

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

My training -> High Intensity Workout

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 ->  Eggplant & Ground Beef Casserole (FM)

Snack -> Tuna Melt Stuffed Tomatoes (FM)

Dinner -> Chicken Cauliflower and Artichoke Casserole (FM)

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SATURDAY – January 30th

I’m planning to do my workout in the afternoon

Breakfast -> Low Carb Breakfast Waffles (FM)

 

Lunch -> Chicken Cauliflower and Artichoke Casserole (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.

Snack -> Blueberry Muffin Smoothie (WEM)

Dinner -> Chicken Parm Zucchini Boats (FM)

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SUNDAY – January 31st

I’m planning to do my workout in the afternoon

Breakfast -> Low Carb Breakfast Waffles (FM)

Lunch ->  Chicken Parm Zucchini Boats (FM)

My training -> Power Yoga, stretching

Snack -> Portion of fruit (apple, orange, or tangerine)

Dinner -> Pan Seared Salmon with Mashed Cauliflower (FM) – recipe’s coming soon

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Comments Add Comment

  1. private avatar image

    Private Member  | 
    curitiba, parana, brazil

    Hi Zu! I understand that saving time for cooking is required but eating leftovers for more than 2 days is not possible for me. Food itself becomes not good in taste. I think two times we can eat same food, maybe on the day we cook and on next day. Grains like lentils, beans, chickpeas I can eat same daily because I frozen them so they remain fresh. Vegetables I cook daily at least once or I eat eggs that is a fast and healthy meal. Mostly cakes and breads I can eat daily even if they are not that fresh but max for 3 days. My suggestion is to cook less quantity and more times. If you steam the veggies they cook really fast. Let us try to eat well, healthy and fresh also. See you, take care.

  2. private avatar image

    Private Member  | 

    HI, I am really happy you are doing this. I know you said once that you are planing to do this. This will help me so much. Was this your first Food Journal? Or are the older ones? If so, I dont see them. Thanks…I know I am doing the Benchmark workout, which will kill me 😉

    • private avatar image

      Private Member  | 
      ponte vedra beach, fl

      Hi there! She started this back in early December I believe. As of now they are not archived but I think they’re working on that.

      • private avatar image

        Private Member  | 

        Oh great..thanks for the information..I am really good with the workouts, but my noutrition habbits…not so…so this will be sooo helpful, 😉

  3. private avatar image

    Private Member  | 
    ponte vedra beach, fl

    Zuzka, Looking for some advice…. I’m so confused on what it is I should be eating. I’m 5’5″, 108lbs. Looking to put on 10lbs of muscle which seems like such a pipe dream. I’ve been trying to achieve this for like 5 years now. Crap I’ll take 5lbs of muscle at this point! So even though I am very small I still have that last little bit of pudge to come off of my stomach/back, butt and thighs. It’s just a bit and people who don’t understand fitness goals look at me like I’m a weirdo b/c I am so small already. If I do a cutting diet to remove the fat I’m just going to be even skinnier. I’ve been trying to gain the needed muscle to then cut the fat but I don’t think thats going to happen either. I’m definitely unhappy with the fat on my stomach but I don’t want to be any skinnier.

  4. private avatar image

    Private Member  | 

    zuzka thank you for your Friday 5 min wo. I was pretty sore from yesterday’s wo so this was perfect. also, I love having access to your food journal. I love eating the same thing several times in a week too. i’m too busy to do it any other way and it’s very convenient. it’s winter here so i’m always making soups and having that as my go to. I have high hopes of trying every recipe you’ve posted. everything sounds delicicious. thank you for all you do. Happy Friday

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