FM and WEM recipes

 | Articles, Nutrition  | 199 Comments

I’m sure you’ve already noticed the (FM) or (WEM) next to each one of my recipes. It helps me to stay on track with my healthy lifestyle and if you decide to adopt my method, it will help you as well. I am Precision Nutrition certified and have been following the control carb diet for well over 6 years myself. It keeps me lean, full of energy, and strong for my workouts and day to day activities.  I divide my meals into 2 major categories:

 

1. FM

Free Meal – these type of meals are low in carbs, mostly based around veggies, protein, and healthy fats. You can pick any of my FM recipes and enjoy them at any time of any day.

Fruit low in GI such as berries, apples, pears, kiwi, grapefruit, tangerines, oranges, cherries, peaches and apricots are ok to have in moderation. 1 portion = 1 cupped hand for one meal.

If you bake with almond or coconut flour instead of regular flour, you can still enjoy many delicious baked goods including bread, pizza, pasta, muffins, cupcakes, and even pumpkin pies or sugar free chocolate cakes.

Use erythritol or stevia as a sugar substitute. You can also use a little amount of agave when baking and still have it be an FM.

 

FM/WEM

Boiled potatoes do not raise your blood sugar levels as much and can help with weight loss. Reheated boiled potatoes are even better! The same with legumes. Yes they are high in carbs, but they both contain a fair amount of fiber and don’t rank high on the glycemic index. There are a few other whole foods that could be in this category, but that also depends on your own diet your personal carb tolerance.

 

2. WEM

Workout Earned Meals are those that I have to earn with my workout. I used to follow the classic 2-3 post workout hour window, but recent research shows that carb timing is not as important as the total amount of carbs we eat over the course of the entire day. Since starchy carbs can slow down your fat loss efforts, I suggest you include them on your high intensity workout days.

Whole grains, potatoes (baked or fried), sweet potatoes (baked or fried), pasta, rice, quinoa, legumes, oats, wheat, bread, chocolate and other sweets, fruit high in sugar such as bananas, mango, pineapple and other exotic fruits. In other words, if I don’t do my workout, I don’t have these type of meals.

 

Here are some benefits of low carb diets:

1. It’s the most effective treatment known against metabolic syndrome

2. Reduced insulin and blood sugar levels with a major improvement in Type 2 Diabetes.

3. Increased levels of HDL – the good cholesterol.

4. More of the fat loss comes from the abdominal cavity.

Having a lot of visceral fat that tends to lodge in that area and around your organs can be the major cause of inflammation, insulin resistance, and a leading driver of the metabolic dysfunction that is so common in western society.

5. Effective way to reduce blood pressure.

Hypertension (high blood pressure) is an important risk factor in diseases that include stroke, kidney failure, heart disease, etc.

6. Easier weight loss, however you can’t look at this as a diet, but a lifestyle. I’ve kept myself fit and lean for the past 8 years because I’ve been consistent with my eating habits and my training that tie together.

 

Here are some examples of my Go-To FM recipes:

Cauliflower Risotto

Asian Salmon Salad

Low-Carb Meaty Pizza

Chicken Pot Pie

 

Here are some examples of my Go-To WEM recipes:

Apple Quinoa Salad

Steak and Sweet Potato Fries

Post-workout Smoothie

Banana Blueberry Crisp

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Comments



199 comments on “FM and WEM recipes”

  1. private avatar image
    Private

    Private  | 

    Hi Zuzka,

    I read that you are Precision Nutrition certified. Is that Level 1 or Level 2? I’m just curious because I just preregistered for the Level 1 course that starts in April and I have been wondering if that was a good decision. It certainly isn’t a cheap course. If you get the chance, I would to love to hear what you think.

    Laura

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      Private

      Private  |  Los Angeles, CA, USA

      Level 1 is worth it in my opinion, and Level 2 is just full of psychology related lessons that make you a better coach – not so much about nutrition. You’ll get all the info you need about nutrition from Level 1.

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        Private

        Private  | 

        Thank you so much for replying and giving me your opinion. I’m going to do the Level 1 course for sure.

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      Private

      Private  |  Salem, OR, USA

      I registered for the Level 1 course a long time ago ( like 2 yrs I’m embarrassed to admit) and never finished it. Have been been thinking a lot about it lately and your post made me decide to kick myself in the butt and finish it. Thank you. 😊

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    Private

    Private  | 

    Hi zuzka! I´m pretty new here and i have been exploring your page, is there any way where you could post more recipes, or that we could send you some to try out and post?

    Thanks!

  3. private avatar image
    Private

    Private  | 

    Hello Zuzka, I just rejoined your page after a long time of being away, you used to have a lot of yummy recipes for us to try now I only see a couple, are they all gone or is me who can’t find them here?

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    Private

    Private  |  Tx

    Are you still doing your food journal?

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    Private

    Private  | 

    I just tried the garlic bread and it was so delicious! My whole.family loved it. Thanks for this great recipe that is also Gluten friendly!

  6. private avatar image
    Private

    Private  | 

    Hi Zuzka!

    I’m really wanting to try a lower carb lifestyle; however, in the past when I’ve tried, it made me quite sick and had a lot of fatigue (I could barely make it upstairs without feeling exhausted!). I’m worried about this happening again. I also want to build muscle, as I’m quite thin (but not muscular). I worry about not getting enough calories to build, and I’m worried about feeling fatigued and sick again… is it possible that I was just doing something wrong??

    Thank you, Zuzka!!!! Love you and your workouts!!!!

    • private avatar image
      Private

      Private  |  Zurich, Switzerland

      Hi Kim, the key to the low-carb lifestyle is that you have to add more fat to your diet. Your body needs something to use as fuel. It may sound counter-intuitive, but it really works. I noticed a difference in my body and energy levels immediately.

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        Private

        Private  | 

        Thank you, Jesamine! Yes, I understand that… I have done that in the past, increasing my fat intake by quite a bit, but it doesn’t seem to make a difference in how I feel… I still struggle with insane fatigue, and my workouts really suffer… I appreciate your response!!! Maybe I can find a better balance of fat to carb for my body, so I can still decrease carbs more, and not feel so sluggish…. 🙂

        • private avatar image
          Private

          Private  |  Zurich, Switzerland

          It took me a few weeks to find the right balance too. I never really experienced the “low-carb” flu feeling, but I had some other issues getting my fiber, salt, nutrients, and just the right carbs in balance. You’ll find your sweet spot!

  7. private avatar image
    Private

    Private  | 

    Hi Zuzka,

    My husband has got his first solo exhibition as an artist coming up in less that 4 weeks and I am wanting to look as good as possible for the opening night. I have started doing the sessions in your workout schedule. To get the best results possible do you think low carb is the best way to go? And should I try doing an extra fasted fat burner session first thing in the morning?

    Thanks!

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    Private

    Private  |  Oxnard, Ca, Usa

    Hi Zuka,

    I workout in the morning around 6am with weights than I do the ZGym workout if I have time, I’m always hungry what do you suggest I can eat before working out?

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      Private

      Private  |  Zurich, Switzerland

      Noreen, I too like to be up by 6 am working out. I can tell you what I did to solve that problem. Bullet proof coffee first thing. The caffeine/fat combination works to release the energy stored in the fat. This combined with your glycogen storage should be enough to fuel your early am workouts – at least it works for me. For me, it was the answer to being able to roll out of bed, have my coffee first thing, and be working out first thing.

      • private avatar image
        Private

        Private  |  Oxnard, Ca, Usa

        Jesamine, Thank you for commenting on my question, I have coffee every morning before the gym but I will try the Bullet proof and see if that helps.

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          Private

          Private  | 

          I eat a handful of almonds first. Never seems to bother me, and curbs my hunger 🙂

          • private avatar image
            Private

            Private  |  Oxnard, Ca, Usa

            Good to know, Thank you

      • private avatar image
        Private

        Private  |  Oxnard, Ca, Usa

        Jesamine Bought the Ghee butter on the Brain Octane oil so I can try it this morning still ate a slice of toast, Thank you for replying.

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          Private

          Private  |  Jura, France

          be warned that Brain octane can have drastic effect on your digestion/bowel …compared to coconut oil. So they recommend to ramp-up gradually on it.
          I am currently using coconut oil, because cheaper and easier to find. I may order it again in future and see if there is a difference (especially now that I am on EOD diet) to avoid brain fog.

          • private avatar image
            Private

            Private  |  Zurich, Switzerland

            Great! Looking forward to hearing how it works. Like Laila, I use coconut oil (and a bit of the manna as well) in mine.

          • private avatar image
            Private

            Private  |  Oxnard, Ca, Usa

            Laila, I purchased the Brain Octane oil and I’m starting with a teaspoon in my coffee and so far no issue’s but I do agree with you it’s expensive even on Amazon.
            Thank you

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