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My Food Journal of the Week of April 4th
Nutrition | April 10, 2016
I did my best to keep a good record of what I ate for the past week. I did not try to make the photos pretty (sorry for that), I just snapped a quick shot to document my own diet.
You can still use my own Food Journal as a template for your own weekly meal plan, but I really suggest you eat according to your own body-type.
I’m a mesomorph – athletic and muscular so I don’t have to always earn my carbs with a workout although I like doing that anyways because I tent to gain weight easily.
If you’re an endomorph – your body stores more fat and your goal is to get leaner or lose weight. You should definitely earn your carbs with a workout.
If you’re ectomorph – skinny, with very little muscle mass, then you don’t need to earn your carbs with a workout as long as those carbs come from natural sources like rice, potatoes, quinoa, whole grains, etc.
We should all exercise daily and avoid added sugar and junk food if we want to stay healthy and strong. If you do want to eat sugar and junk here and there, then at least earn it with your workout even if you’re naturally skinny. It will help you avoid lifestyle diseases such as diabetes.
Nutrition Guide with more info here.
FM – Free meal that you can eat at any time of the day regardless of your body type
WEM – Workout earned meal, or a meal you should earn with your training if you’re either an endomorph or an endo–mesomorph (athletic person who gains weight easily).
DRINK A LOT OF WATER! I have a 800ml glass bottle that I refill 3x a day to make sure I drink about 2,5l of water every day. If you’re having a trouble to drink plain water, you can always flavor it with fresh lemon juice.
MONDAY
Breakfast: Strawberry Breakfast Muffins (FM)
*I baked the these muffins on Sunday so that I don’t have to worry about my breakfast for a few days
My Workout: High intensity training
My Lunch/post workout meal: Banana Peanut Butter Smoothie (WEM)
My Snack: Orange
My Dinner: Low Carb Chicken Alfredo Pasta (FM)
*I combined the egg pasta and the Alfredo Sauce from this recipe (no cauliflower). I added about 2 baked chicken breast and it was enough for me and Jesse. I mean I had enough, Jesse had to eat an additional bowl of chicken Caesar salad 🙂
Tuesday
Breakfast: Strawberry Breakfast Muffins (FM)
My Workout: High intensity training
My Lunch/post workout meal: Banana Peanut Butter Smoothie (WEM)
*I really enjoyed the smoothie on Monday so I decided to do the same thing. I was also too busy to try to come up with something else.
My Post Workout Meal #2: Oatmeal with Chocolate whey protein, flax seeds, and home made chocolate bar pieces.
*I got hungry after about 2 hours later so I had another WEM. The chocolate bar I made this time was full of shredded coconut and pecan pieces (no peanut butter this time).
My Snack: Orange
My Snack #2: Two Scrambled Eggs and 1/4 avocado
My Dinner: Chili Soup with Edamame (FM)
My Late Night Snack: Home Made Coconut Chocolate Bar (FM)
Wednesday
Breakfast: Strawberry Breakfast Muffins (FM) and Coffee
My Workout: Easy training, practicing skills
My Snack #1: Fuji Apple with 2 tbsp Almond butter
* I had snacks instead of lunch
My Snack #2: Green Smoothie (FM) – recipe coming soon
My Dinner: Chili Soup with Edamame (FM) – Leftovers
Thursday
Breakfast: Bullet-proof Coffee
*I didn’t have time to prepare breakfast. The bullet-proof coffee is really great when you’re in a hurry and need something that will fill you up and give you sustainable energy for hours.
My Snack: Fuji Apple with 2 tbsp almond butter (FM)
My Workout: High intensity training
My Lunch/post workout meal: Chili Soup with Edamame (FM) – Leftovers
My Snack: Orange
My Dinner: Chili Soup with Edamame (FM) – Leftovers
*Thank god for all the leftovers – It saves me so much time
My Late night Snack: Home Made Chocolate Bar (FM)
Friday
Breakfast: Coffee & Cheesy Breakfast Waffle (FM)
My Snack: Spinach Salad with Grapes and Feta Cheese (FM)
Snack #2: Palm size home made chocolate bar (this one I made with coconut and pecans)
My Workout: High intensity training
My Dinner: Chicken and Cheese Quesadilla (WEM)
*It was so good I decided I had to share it with you.
Saturday
Breakfast: Coffee & Cheesy Breakfast Waffle (FM)
* These are delicious even cold out of fridge. You can make a bunch and keep them in the fridge for the next few days to save yourself some time.
My Lunch: Sweet & Spicy Green Smoothie (FM)
*I wasn’t that hungry and felt like having something really light so I tried this smoothie and it was delicious so I’m going to post the recipe for you soon.
My Workout: High intensity training
My Post Workout Meal/ Snack: No Bake Protein Packed Power Balls (WEM)
My Dinner: Chicken Curry with Apples salad (FM)
Sunday
Breakfast: Sweet Breakfast Waffle (FM)
*Both Jesse and I love these waffles so he had two and I had one. One waffle fills me up for hours.
My Workout: Easy training – Power Yoga, stretching
Snack #1: Sweet & Spicy Green Smoothie (FM)
*I wasn’t feeling hungry for lunch, so I just had two simple snacks in the afternoon instead
Snack #2: Orange
Dinner: Baked Chicken Thigh with Broccoli & Cashews Salad (FM)
Late night TV Snack: Apple and Peanut butter (FM)
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Private Member |
kraków, poland
I love so much apples with peanut butter! I make it myself. If I made, it means no more peanut butter… 😱
I’m so crazy to it! How to restrict myself? I think only binding of my arms will help. 😀
Private Member |
netherlands
I have the same problem! For me the only thing that helps is not buying it. But i am afraid i failed at that this week 🙁
Private Member |
kraków, poland
How I understand you! 🙂
Now I’m on the track.. I count all of my intake calories. 🙂 It’s easy now, because I don’t have peanut butter. 🙂 But it’ll challenge to me.
Go with me – one month without emotional eating peanut butter? 🙂
Private Member |
netherlands
Yes! I’m in…. Next week I just have a little bit left 😁. I use fitness pall to count calories, you too? My name is rampagerenee on there
Private Member |
kraków, poland
I used to use it 🙂 . Now I use Lifesum. But for this occasion I would have installed fitness pall.😉
Private Member |
netherlands
Cool 😃
Private Member |
I have this problem too, it’s like the final diet frontier. I have chocolate and bread under control. I’ve conquered the croissant addiction. I walk past the best bakery ever on the way to work every day so it wasn’t easy, especially as it’s hard to consider something crafted by a master baker to be “junk food”, which doesn’t make it technically a salad either, to say the least. But, I always get nut butters for the cupboard at work, and a jar lasts like three, maximum four days. I’m dunking it in plain yoghurts or spreading it on apples, and it’s never just a little bit, more like a full-on oil slick.
Today I just finished the last bit of a jar of peanut butter on a brioche from the aforementioned bakery, to make it count, and after that, no more. I do need to find some alternatives, though, I have some blood sugar issues which means I can’t go for too long without eating.
Private Member |
These are so helpful… thank you for posting:-)
Private Member |
Zuzka thanks for sharing. Could you please post how to prepare chilli soup?
Have a nice day!
Private Member |
toronto, canada
I love this Zuzka:) the pics are fantastic to go with the meals
Private Member |
seattle, washington
How big are those checked plates? Seems to me you don’t eat enough to keep a bird alive! 🙂
Private Member |
I’m also surprised of the small portions..and the small amount of protein..weird
Private Member |
Lol that’s is what I always think:) I eat twice as much, easily (I’m not as lean as Z tho either, slim but not nearly as cut). That breakfast waffle looks good and I think the green smoothie looks like the one that Kimberly Snyder has in her Diet/Lifestyle books. Supposed to be super healthy, full of good stuff.
Private Member |
I have problems to keep muffins, chocolate or waffles ( Zuska’s recipies) in the fridge. They tast so good that I have to eat them all at once! I ve tried many times but I end up eating them at the end of the day and especially at night..before going to bed.. And then I get soo angry with myself..that I spoiled all the efforts of the day! 🙁 does anyone have same problems? What do you guys do?
Private Member |
germany
Take your desired portion and freeze the rest! 🙂 you need two bags, though, so the muffins dont get freezer burn. You can easily toast them whenever needed. 🙂
Private Member |
germany
But like that, temptation is out if sight… 😉 it also helps to chuck down a tall glass of water esp at night. Curbs the cravings. The main problem is feeling guilty however. If you focus on what ur _not allowed to eat, you will crave everything. Try not to think about it as much and practice listening to your body. Zuzka also writes “I wasnt hungry, so I had a smoothie” – that’s exactly what I’m talking about. Dont starve yourself, dont force-feed either just because it’s “time to eat”.
Private Member |
I have a huge appetite and I always have. I’ve heard people say its because I’m eating too many carbs which I don’t believe at all. Carbs are the most important energy source for your brain (learned that in my Physiology course). And I even tried keto for a while (to see if it would help with a chronic issue I have) which has almost no carbs and I was starving on that diet! I like to eat, I love food, so it works out well LOL. For me, if I’m really tired before bed I will look for food. So usually I will drink about a liter of water about 2 hrs before bed and that seems to help. I’m not sure if you count calories but maybe you can count a bedtime snack into your total daily intake. Or just make sure you are eating something healthy before bed. And you shouldn’t beat yourself up over eating food. I think women are way too hard on themselves and generally don’t eat enough which has the opposite effect on the body. Eat good most of the time, but not all of the time. Enjoy life! XXXX
Private Member |
When referring to carbs I’m talking about good carbs, complex, carbs that come from sprouted grains, kamut, black rice, quinoa, veggies and fruits.
Private Member |
the food looks great….but I’m never not hungry 🙁 i wish, the trick for me is for sure not to always be hungry. but with a job that keeps you on your feet all day too…..
Private Member |
Hello everyone! I was so surprised to find out that Peanut Butter Apple is a FM! Going to shop for it tomorrow! What a nice surprise! 🙂