FM and WEM recipes

 | Articles, Nutrition  | 175 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.



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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175 comments on “FM and WEM recipes”

  1. private avatar image

    Private  | 


    I am wondering if you can clarify the WEM meal. So you can have those “carbs” if you earn them with a workout?

    Any workout?

    I’m just beginning – will start the Bunny Slope program on Monday and wanted to know if I can count those workouts as qualifiers for a WEM meal?

    I do need/would like to lose a fair amount of weight.

    Thanks in advance for your reply.

    • private avatar image

      Private  |  Toronto, Canada

      I would like Zuzka to do a blog post or video about WEM’s, but, from what I know about my experience with zGym WEM’s are meals earned with a high intensity workout. So, if you’re catching your breath and sweating hard then you have earned some carbs with your post workout meal. If you were doing some light yoga, stretching, walking, or cardio that you wouldn’t define as “intense” then stick to FM meals for that day.

      hope this helps!

      • private avatar image

        Private  | 

        Thank you – your answer does help.

  2. private avatar image

    Private  | 

    I also have a question about what this means under the Body Type Section: ENDOMORPHS:

    3. Carbohydrate timing rules – all starchy carbs should be included only during/after exercise. Veggies and fruit (5:1 serving ratio) should be eaten at each meal.

    What is exactly meant by the 5:1 serving ratio?

    Is sugar considered a “starchy carb”? Can sugar be consumed at all?

    Thank you.

  3. private avatar image

    Private  | 

    Hey Zuza, I have been a member for approximately 2 months, I am loving the workout as people are telling me I look great and I feel good as I started doing moves I never thought I would do.
    Question I have started to dairy intolerant which means that I am struggling with what to eat for fat to keep me full and stomach is constantly bloated . Please help? Thanks

  4. private avatar image

    Private  |  Los Angeles, CA, USA

    What about tofu?

  5. private avatar image

    Private  |  Los Angeles, CA, USA

    Zuzka, is tofu a FM or a WEM?
    Thank you,


    • private avatar image

      Private  |  Los Angeles, CA, USA

      Tofu is FM – it’s very low in carbs and high in protein

  6. private avatar image

    Private  | 

    Hi Zuzka!
    So last couple of months I am mostly on paleo lifestyle because it simply fits me. (Ok, I cannot give up full fat organic yoghurts!) Lately I am thinking about avoiding even carbs like rice and potatoes from my diet but one think – every night I don’t have starchy carbs for dinner, I cannot sleep. I have lots of energy and wake up couple of times in the night, sometimes feeling hungry. What would you suggest?

    Lucie :))

  7. private avatar image

    Private  | 

    How many grams of carbs in a meal is considered wem? ex i found a bread recepie thats 2g net carbs per serving, or waffles that are 6g

  8. private avatar image

    Private  | 

    I have tried the almond flour bread, and although skeptical because I’m not a fan of almond milk, I love the bread. I slice it thin for toast or small sandwiches on the go with that last slice of deli meat and lettuce you have in the fridge, the day before you go grocery shopping.

    Thanks, Mary.

  9. private avatar image

    Private  | 

    Hi Zuzka,
    Is this a difference for loosing weight if we eat our WEM meal before or after our workout? and why?

    Thank you, best regards

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