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.

The most important thing to understand about my food journal and my approach to diet in general is that I categorize my meals into FM (Free Meal) and WEM (Workout Earned Meal) – definitely make sure to read that article so you know what I’m referring to 🙂

Also, it’s good to note that 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.

Late night cravings?  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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I do want to share with you guys that typically I’ll have maybe 2-3 portions of fruit that aren’t included below. I don’t plan it out really, I’ll just have an apple, a grapefruit or an orange while I’m working. Fruit (with low Glycemic Index) is considered FM so I don’t worry about it… Also, I have this great new recipe for mini cheesecakes and I’ll be making those to enjoy for when I have a craving for something sweet throughout the week.

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MONDAY – February 8th

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

Breafast -> Breakfast Sandwich (WEM) – pretty simple, quick and easy

Lunch ->   Spicy Kale and Coconut Stir Fry (FM)

Snack -> Crunchy Broccoli Veggie Dip (FM)  – with plenty leftover for later in the week.

Dinner -> Chicken Avocado Burgers (FM)

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TUESDAY – February 9th

Breakfast ->  Power Greens Breakfast Casserole (FM) – I’ll make 4 servings and it’ll be enough for me and Jesse tomorrow too.

Lunch -> Asian Cucumber and Edamame Salad (FM)

*I have a couple important meetings in the afternoon so I’ll have to do my workout later in the evening.

Snack ->  I’ll probably have some nuts and fruit in my bag to snack on in between meetings.

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 -> Garlic Lemon Brussels with Salmon (FM)

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WEDNESDAY – February 10th

Breakfast -> Power Greens Breakfast Casserole (FM) – leftovers

My training -> Easier / Recovery Workout from the Bunny Slope Series – after these workout I personally still stick with FM meals after BUT if you’re a beginner and these workouts really raised your heart rate and was challenging, then you can enjoy a WEM meal after the workout.

Lunch -> Grapefruit Tuna Sashimi Wraps (FM) – I’ll save some tuna steaks for dinner tonight too.

Snack -> Crunchy Broccoli Veggie Dip (FM)  – leftovers

Dinner -> Pan Seared Tuna Steak w/ Coconut Mushroom Sauce (FM)

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THURSDAY – February 11th

I’ll do my workout in the afternoon.

Breakfast -> Cheesy Egg Waffles (FM) – I’ll make enough to enjoy leftovers later this weekend.

Lunch -> Tuna Melt Stuffed Tomatoes (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 ->  Grapefruit Protein Smoothie (WEM) – using leftover grapefruit from yesterday’s lunch.

Dinner -> Lemon/ Artichoke Chicken Thigh Dinner (FM) – with extra for leftovers tomorrow

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FRIDAY – February 12th

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 – but only 5 minutes

You have earned a healthy carb meal. If you do though, 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 ->  Chicken Salad Sandwich (WEM) – instead of enjoying with cucumbers I’ll top it on some whole grain bread BUT I’ll make extra chicken salad for leftovers tomorrow.

Snack -> Crunchy Broccoli Veggie Dip (FM)  – leftovers

Dinner -> Lemon/ Artichoke Chicken Thigh Dinner (FM) – leftovers

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SATURDAY – February 13th

I’m planning to do my workout in the afternoon (I try to sleep in on the weekends:)

Breakfast -> Cheesy Egg Waffles (FM) – leftovers

Lunch -> Chicken Salad in Cucumber Boats (FM) – leftovers

*Pre-workout protein with fat burner drink – COMING SOON! (so excited to share with you guys, you’re going to love it!)

My training -> High Intensity Workout

Dinner -> I’m having Jesse take me out to dinner for Valentine’s Day – I’ll let myself indulge in something decadent and delicious, because I’ve earned it! 😉 😉

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SUNDAY – February 14th – HAPPY VALENTINE’S DAY!

Breakfast -> Deviled Avocado (FM)

Lunch ->  Sweet and Spicy Mango Relish (FM)

My training -> Power Yoga/ Stretching routine

Snack -> Lemon Pepper Artichoke (FM) – it’s supposed to be nice out so I might actually make this on the grill outside.

Dinner -> Chicken and veggies on skewers cooked on the grill, probably cherry tomatoes, mushrooms, onion – nothing crazy interesting just spending time outside.