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

My Breakfast: Coffee & Low Carb Berry Cookie Bars (FM)

My Lunch: Chicken Apple Pecan Salad (FM)

*one large cooked chicken breast, with one large apple, pecans, raisins, and 2 tbsp mayo dressing.

My workout: High intensity training

*I wasn’t hungry all day until I did my workout.

My Dinner: Tuna Crackers (WEM)

Dessert: Peanut Butter Crackers (WEM)

Late night snack: Orange and apple (FM)

 

Tuesday

My Breakfast: Coffee & Low Carb Berry Cookie Bars (FM)

 

Snack: Apple

 

Snack #2: Home made chocolate bar with coconut flakes and pecans (FM)

*It’s 1/2 cup cup coconut oil, 1/4 cup coconut butter, 3 tbsp cocoa powder,  3tbsp Swerve (sugar substitute), some coconut flakes, and pecan pieces. Pour the mixture into a 9 inch diagonal round tin foil cake form (or the same size equivalent form) and put it into a fridge until it turns solid like a chocolate bar. Keep it in the fridge.

 

Dinner: I was too busy to cook so we order a large thai chicken salad from a restaurant and I had a half of it and saved the other half for the next day.

 

Late night snack: I had one beer and an apple. I know it’s a weird combo, but that’s all I wanted 🙂

 

Wednesday

Breakfast: Coffee & Low Carb Berry Cookie Bars (FM)

 

Lunch: The other half of the Thai chicken salad from a restaurant

Snack: Home made chocolate (recipe above)

Snack #2: Three pieces of bacon (FM)

 

My workout: High Intensity Training

*I felt like doing an extra workout

Dinner: Chicken Thigh with Tzimmes (WEM)

*I baked a whole chicken to have enough protein for tonight and tomorrow. 

 

Thursday:

Breakfast: Coffee & Low Carb Berry Cookie Bars (FM)

My workout: high intensity training

Lunch: Chicken Thigh with Tzimmes (WEM)

 

Snack: Home made chocolate bar (FM) & apple

 

Snack #2: Orange

 

Dinner: Cream Of Celery with Chicken Breast (FM)

*Super delicious and recipe is coming

 

Friday

My Breakfast: Coffee & Low Carb Berry Cookie Bars (FM)

*I had last 2 pieces left so I thought I would just eat them both, but I was too much so I had to save the second one for later 🙂 Once you get used to eating smaller portions, it’s going to be hard to binge on a lot of food.

 

Lunch: Chicken and Veggies with Cauliflower “Alfredo” Sauce (FM)

*recipe coming soon

Snack: Low Carb Berry Cookie Bar – Last one 🙂

My Workout: High intensity training

Dinner: Ribs and Sweet potatoes (WEM)

*I didn’t feel like cooking so I bought the ribs already cooked in Whole Foods.

 

Saturday

Breakfast: Bullet-proof coffee and home made low carb chocolate bar (FM)

Workout: high intensity training

Lunch: Apple and Gouda Stuffed Chicken w/ Sweet Potato (WEM)

*was so good, recipe is going up soon

Dinner: We went out to a restaurant and had a steak with grilled veggies (FM)

 

Sunday

Breakfast: Coffee and home made low carb chocolate bar (FM)

My workout: High intensity trainging

*normally I do just a power yoga on Sundays, but I need to get ahead with workouts, because we’re going to be traveling in May.

Lunch: Homemade Whole Wheat Pasta with Cauliflower “Alfredo” Sauce (WEM)

*The sauce is delicious so I made it again with this home made pasta this time. I’m sure you’ll love the recipes

 

Dinner: Chicken Caesar Salad (FM)

*I also had an ice cream. It’s the time of the month 🙂