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: Breakfast quiche (FM)

* recipe is going to be posted soon

Afternoon meal: Kale Salad (FM)

Training: High Intensity Workout

Dinner:  Breakfast quiche (FM)

 

 

 

Tuesday:

Breakfast: Coffee & breakfast quiche (FM)

 

Lunch: Kale Salad (FM)

Training: High intensity training

Dinner: Breakfast Quiche (FM)

 

Wednesday

Breakfast: Bullet-proof coffee (FM)

 

Lunch: Kale Salad (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: Crispy Chicken and a Large Cobb salad (WEM)

*well earned

 

Thursday

Breakfast: Coffee & Low Carb Crepes (FM)

 

Snack: Apple (FM)

Lunch: Berry Vanilla Protein Shake (FM)

*I had no food at home and no time to go shopping

 

Another snack: Apple and almond butter (FM)

Training: high intensity workout and short high intensity workout

*trying to get ahead for my trip to Prague

Dinner:  Thai chicken salad in a restaurant (FM)

*That’s again because we were out of food at home and starving so we had to go eat.

 

Friday

Breakfast: Coffee & apple (FM)

 

Lunch: Kale with Baked Chicken Breast and Cream sauce (FM)

 

My Pre-workout drink

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

*getting ahead with my workouts for trip to Prague

Dinner: Steak and veggies (FM)

*We went to a restaurant called Norah in West Hollywood with our friends. It’s a nice place to eat and the food is delicious.

Late night snack: Bowl of cherries (FM)

*the cherry season is here and there’s no way to stop me

 

 

Saturday

Breakfast: Bullet-proof Coffee (FM)

*you might have noticed that I have bullet-proof coffee for breakfast on those days when I have nothing else prepared like a breakfast cake, quiche or crepes. It saves me time, gives me energy and it’s delicious.

 

Lunch: Baked Chicken Thigh and kale Salad (FM)

 

Snack: Orange

Pre-workout supplement

Training: high intensity workout

Dinner: Flank steak with warm kale salad and creamy sauce (FM)

Late night snack: cherries (FM)

 

Sunday

Breakfast: Bullet-proof Coffee (FM)

Snack: Orange (FM)

 

Lunch: Baked Chicken Thigh (FM)

Snack: Cherries (FM)

Pre-workout supplement

Training: high intensity workout

Dinner: Cheese Breakfast Waffle (FM)

*Jesse loves these, it doesn’t matter if I make them for breakfast or dinner. One is more than enough for me – it’s very filling.