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

It was a really hot day. I had a filling breakfast and I drank a lots of water. I wasn’t hungry at all until the evening.

Breakfast: Bullet-proof coffee and low carb cheesecake (FM)

Snack: Peach (FM)

s Green Smoothie (FM)

Snack: Peach (FM)

My pre workout energy drink / fat burner / protein

My training: High Intensity Training

Dinner: Baked Chicken Thigh with Kale Salad (FM)

Tuesday

Breakfast: Bullet-proof coffee and low carb cheesecake (FM)

Lunch: Baked Chicken Thigh with Fresh Spinach and balsamic vinaigrette (FM)

Workout: High intensity training

Snack: Green Smoothie with Protein (FM)

Dinner: BBQ cheese burger waffle (FM)

*recipe is coming soon. I had 2 pieces.

Wednesday

Breakfast: Regular coffee with half & half and this delicious cheese cake (FM)

Lunch: Steak Salad (FM)

* I ate only half of the portion and saved the rest for my dinner

Workout: Low intensity

Snack: Peach (FM)

*simple and sweet

Dinner: Leftovers from my lunch – steak salad (FM)

Thursday

Breakfast: Low carb cheese cake and regular coffee with half & half (FM)

Workout: high intensity training

Lunch: Oatmeal with chocolate whey protein (WEM)

Dinner:

*I went to a dentist in the afternoon to get a tooth extraction and an implant so I couldn’t chew anything or eat or drink anything hot so I had just a cold smoothie with banana, peanut butter and chocolate whey protein (WEM)

Friday

NO WORKOUT THIS DAY – my mouth is still swollen and in pain.

Breakfast: Cold Coffee with half & half & mashed banana with home made low carb chocolate. (WEM)

*Still can’t eat anything solid so I’m sticking to bananas for now

The following week was just mushy food, mostly mushed cauliflower, broccoli, carrots, apples, bananas, oranges and cooked chicken.

I didn’t feel like documenting this prison food 🙂 I’ll start again when my mouth is healed.