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?  When you have the familiar cravings for sugary or high caloric treat here are some healthier alternatives: herbal tea smoothie, small salad, Kale Chips, Lemon Pepper Artichoke, Sweet Apple Celery Slaw, or mixed berries.

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, orange, cherries, berries, peach (or other fruit low in Glycemic Index) while I’m working. Low GI fruit is considered FM so I don’t worry about it!

* 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 eating 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.

Finally, it’s important to 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.

______________________

This food journal is a template of how I typically prepare my weekly meal plan using the recipes on my website, and to show you how my diet evolves around my training. New recipes are coming every single week so that we have always interesting variety of healthy and nutritious meals.

My hopes is that by sharing this with you, it helps give you an idea of how I eat on a regular basis.  This can  inspire and motivate you to stay consistent and not sabotage your training with a bad diet.  Of course, you have to find what works best for you and adjust according to your own personal preference and fitness goals!

______________________

MONDAY – February 15th

I’ll do my workout 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

Breafast -> Chocolate Hazelnut filled Pancakes (FM) – I know it’s FM but it’s pretty calorie dense so I’ll opt enjoy it after my workout.

Lunch ->   Chicken Parm Zucchini Boats (FM)

Snack -> Crispy Kale chips w/ Nutritional Yeast (FM) 

Dinner -> Broccoli & Cheese Spaghetti Squash (FM) – keeping leftovers for later this week.

______________________

TUESDAY – February 16th

I have a busy day so I’ll wait till the evening to do my workout.

Breakfast ->  Sausage and Broccoli Breakfast Muffins (FM) – I’ll make a whole muffin tin so that breakfast the next few days will be easy.

Lunch -> Zucchini Crust Pizza (FM)

*I have a meeting downtown LA this afternoon

Dinner -> I’ve been craving sushi, so I’ll get a sashimi dinner at a restaurant after my meeting and do my workout when I get home.

My training -> High Intensity Workout

Snack -> Strawberries dipped in chocolate hazelnut sauce (leftover from yesterday’s breakfast)

______________________

WEDNESDAY – February 17th

I do my training after breakfast.

Breakfast -> Sausage and Broccoli Breakfast Muffins (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 -> Kale Salad with Pesto Dressing (FM)

Snack -> Kale Salad with Pesto Dressing (FM) – leftovers

Dinner -> Broccoli & Cheese Spaghetti Squash (FM) – leftovers from Monday’s dinner

______________________

THURSDAY – February 18th

I’ll do my workout in the afternoon.

Breakfast -> Sausage and Broccoli Breakfast Muffins (FM) – leftovers

Lunch -> Mexican Style Cauliflower Rice (FM)

*Pre-workout protein with fat burner drink – COMING SOON!

My training -> High Intensity Workout

Snack ->  Tuna Cracker Snack (WEM) – my go-to post workout snack, it’s so easy and so delicious.

Dinner -> Sweet Chili Chicken over Coconut Cauliflower Rice (FM) – using leftover cauliflower rice from lunch.

______________________

FRIDAY – February 19th

I like 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

Lunch ->  Apple Quinoa Salad (WEM)

Snack -> Buffalo Chicken Stuffed Celery (FM)

Dinner -> Pan Seared Salmon with Pineapple Salsa (FM)

______________________

SATURDAY – February 20th

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

Breakfast -> Simple Breakfast Stir-Fry (FM)

Lunch -> Bleu Cheese Salad (FM)

*Pre-workout protein with fat burner drink – COMING SOON!

My training -> High Intensity Workout

Dinner -> Fresh Herb Chicken with Potatoes and Veggies (WEM) – I haven’t made this meal in a long time and our herb garden looks good from all the rain we’ve got in LA 🙂

______________________

SUNDAY – February 21st 

Breakfast -> Stuffed Breakfast Peppers (FM)

Lunch -> Mini Stuffed Peppers (FM) – using leftover peppers from breakfast

My training -> Power Yoga/ Stretching routine

Snack -> Chicken Salad on Apple Slices (FM)

Dinner -> Chicken Avocado Burger (FM) – I really like the idea of grilling outside on Sunday evenings