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.

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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!

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MONDAY – February 29th

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 -> Carrot Cake Oatmeal (WEM) – I’ll save the 2nd portion for later this week, this oatmeal keeps well in the fridge.

Lunch ->   Asian Fusion Chicken Soup (FM) – can’t get enough of this soup!

Snack -> Chocolate Bar (FM) – leaving leftovers to add to my shake snack tomorrow.

Dinner -> Asian Fusion Chicken Soup (FM) – leftovers from lunch

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TUESDAY – March 1st (March 2016 already, can you believe it!!!)

Breakfast ->  Breakfast Sandwich (FM)

Lunch -> Salmon Patty Spinach Salad (FM) – will make a couple salmon patties to repeat this salad again later this week.

My training -> High Intensity Workout

Dinner -> Meatloaf Muffins (WEM) – leaving leftovers for later in the week.

Snack -> Chocolate Berry Shake (FM)

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WEDNESDAY – March 2nd

I do my training after breakfast before I head downtown LA for some meetings in the afternoon.

Breakfast -> Simple Breakfast Stir Fry (FM)

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 -> Salmon Patty Spinach Salad (FM) – leftovers

Snack -> Pecan Coconut Bars (FM)

Dinner -> Salmon with Brussels (FM)

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THURSDAY – March 3rd

I’ll do my workout in the afternoon.

Breakfast -> Pecan Coconut Bars (FM) – leftovers

Lunch -> Kielbasa and Cabbage skillet (FM)

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

My training -> High Intensity Workout

Snack ->  Carrot Cake Oatmeal (WEM) – leftovers

Dinner -> Cabbage and Chili Cilantro Chicken Thighs (FM) – leftover cabbage from lunch.

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FRIDAY – March 4th

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 ->  Spinach Artichoke Dip on Toast (WEM)

Snack -> Kale Salad with Pesto Dressing (FM)

Dinner -> Kale and Butternut Squash Lasagna (FM)

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SATURDAY – March 5th

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

Breakfast -> Protein Pancakes with chocolate spread (FM) – been loving this recipe lately!

Snack -> Pecan Coconut Bars (FM) – leftovers

Lunch -> Broccoli, Mushroom Chicken Stir Fry (FM)

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

My training -> High Intensity Workout

Dinner ->  Meatloaf Muffins (WEM) – leftovers

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SUNDAY – March 6th

Breakfast -> Cheesy Waffles (FM) 

Lunch -> Steak on the grill with Chimichurri Sauce (FM) with a side of corn on the cobb, maybe!

My training -> Power Yoga/ Stretching routine

Snack -> Simple Apple Cookies (FM)

Dinner -> Something on the grill, not sure yet, thinking maybe asparagus and zucchini with some chicken breasts, just lightly seasoned with salt & pepper and some fresh squeezed lemon from our tree 🙂