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.

These are my supplements: Supreme greens, glucosamine, essential fatty acids, and my pre-workout protein blend with a natural fat burner.

I’m someone that doesn’t eat veggies with every single meal, so I supplement with supreme greens almost daily. Jesse pours me a shot of glucosamine every morning because he want’s me to have healthy joints like his uncle who’s 80 years old and still goes skiing – that’s apparently because he takes glucosamine daily 🙂 Isn’t that sweet? I take the essential fatty acids quite often as well to maintain good balance of omega 3 and omega 6 fatty acids, and I absolutely love my pre-workout drink.

Monday

Breakfast: Bullet-proof coffee (FM)

Lunch: Chicken Salad with Feta cheese and tomatoes (FM)

MyPre-workout drink

Training: High Intensity Workout

Dinner: Pot Stickers (WEM)

*This is Jesse’s favorite frozen dinner 🙂 so bad, but I couldn’t resist and I did do my workout.

Tuesday:

Breakfast: Coffee & Chocolate Angel Food Cake (FM)

* recipe is going to be posted soon and I had just a small piece about the size of my hand. My hands are small 🙂

Training: High intensity training

Lunch: Cobb Salad from a restaurant (FM)

*I had a meeting so I grabbed a salad to go. It was just a bunch of veggies, chicken, bacon and eggs. When I get a dressing I don’t usually put on more than a tablespoon.

Dinner: Salad Wraps (FM) and a Margarita cocktail (WEM)

*Jesse wanted to go out to eat and I couldn’t resist to have a glass… other than that my dinner was clean 🙂

Wednesday

Breakfast: Coffee & Chocolate Angel Food Cake (FM)

Lunch: Steak Salad with Spinach and vinaigrette dressing (FM)

My Pre-workout drink

Training: high intensity workout and low intensity workout

*I’m going to Czech republic soon so I’m shooting workouts ahead

Dinner: Chicken Caesar Salad (FM)

Thursday

Breakfast: Coffee & Chocolate Angel Food Cake (FM)

My Pre-workout drink

Training: high intensity workout and short high intensity workout

*trying to get ahead for my trip to Prague

Snack: Apple (FM)

*The pre-workout drink suppresses appetite so I didn’t even feel hungry after my workout. This might be good for someone who wants to lose weight, but if you want to put on some muscle, you have to eat even if you don’t feel like you need to. 

Dinner: Chicken Curry salad with Coconut, Apples and raisins (FM)

Friday

Breakfast: Coffee & Chocolate Angel Food Cake (FM)

My Pre-workout drink

Training: high intensity workout and, short high intensity workout and low intensity workout

*trying to get ahead for my trip to Prague. I had to shoot 3 workouts and it felt like a lot even tho only one was really intense. I had my pre-workout drink and totally forgot to eat during the day, so it was an intermittent fasting I didn’t plan on. 

Dinner: Kung Pao Pasta (WEM)

*the bowl was totally full, I just remembered to take a picture when I was almost done with it.

Saturday

Breakfast: Coffee & Chocolate Angel Food Cake (FM)

Lunch: Chicken Ceasar Salad (FM)

My Pre-workout drink

Training: high intensity workout an hour long break and another high intensity workout

*it almost killed me, I have no idea why would anyone want to workout like this. Seriously, people keep thinking I do more than one high intensity workout a day – so I just did and I did not enjoy that. It’s fun when you do one high intensity workout a day and really put everything you have into it, but two?? Daily ?? Why?? It might be ok if I had at least 5 hours of break in between but that just doesn’t fit into my schedule. 

Dinner: Mac and Cheese with Turkey Sausage (WEM)

*Totally earned

Sunday

Breakfast: Coffee & Chocolate Angel Food Cake (FM)

Training: high intensity workout

Lunch: Beef Quesadilla (WEM)

*Jesse took me to a really great breakfast burrito place in Studio City. I really enjoyed this meal.

Dinner: Arugula and Beef with Cream Mushrooms (FM)

*this was delicious and recipe is coming