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: Sweet Breakfast Waffle (FM) and Coffee

 

My Workout: High intensity training

 

My Lunch/post workout meal: Chicken Thigh with Broccoli Cashew Salad (FM)

* I baked a whole chicken so that I have bunch of left overs for snacks for the week

 

My Snack: Apple (FM)

 

My Dinner: Drunken Meatballs (FM)

*recipe is coming soon, these meatballs were delicious!

TV snack: Apple

 

Tuesday 

Breakfast: Bulletproof Coffee (FM)

*I was rushing to go run some errands early in the morning so I only had time to make bulletproof coffee to go. 

My Workout: High intensity training

My Lunch/post workout meal: Chicken Salad on Apple Slices (FM)

* This is a quick, easy and healthy snack if you have the cooked or baked chicken ready

My Snack: An apple

*I had no time for anything else

 

My Dinner: Low Carb Meaty Pizza (FM)

* One of my favorite recipes

 

Tv Snack: Home mad Chocolate bar (FM)

 

Wednesday 

Breakfast: Bulletproof coffee (FM)

Lunch: Arugula Salad (FM)

My workout: Warrior Wednesday, practicing fun challenging exercises. I don’t consider that a high intensity workout. I was just playing.

Snack: Two Meat Balls (FM)

*leftovers

Dinner: Low Carb Meaty Pizza (FM)

*Leftovers

Tv snack: orange and apple

 

Thursday

My Breakfast: Bullet-proof Coffee

My Snack: Home mad Chocolate bar (FM)

 

My Lunch: Arugula salad (FM)

My Workout: High intensity training

My dinner: Low Carb Meaty Pizza (FM) and Chicken Caesar Salad

My Late night Snack: Home made chocolate bar (FM)

 

Friday

Breakfast: Coffee & Low Carb Bacon Burrito (FM)

*recipe is coming soon

 

 My Lunch: Spinach Salad (FM)

*fresh spinach, apple, celery, mushrooms, avocado and balsamic vinaigrette.

 

Snack: Apple and peanut butter (FM)

 

My Workout: High intensity training

My Dinner: Dinner at a restaurant – pizza, dinner salad and I split a dessert with Jesse (WEM)

 

Saturday

Breakfast: Creamy Mushroom and Chicken Crepes (Fm) and coffee

*This was so good. Recipe is coming for sure.

 

My Lunch: Spinach Salad (FM)

 

My Workout: High intensity training

My Dinner: Nachos at a bar (WEM)

*Jesse and I went to see the new Jungle book movie which is amazing by the way and so were the nachos 🙂 and margarita cocktail.

 

Sunday

Breakfast: Low Carb Berry Cookie Bars (FM) and coffee

*These are so delicious, I have enough bars for the next few days for breakfasts – unless Jesse eats them 🙂

Recipe is going to appear on the website in the near future.

My Workout: Easy training – Power Yoga, stretching

Lunch: Spinach salad

 

Snack: Orange

 

Dinner: Stir fry Beef with Broccoli