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My Food Journal of the Week of March 28th
Nutrition | April 03, 2016
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.
MONDAY
Breakfast: Blueberry Cream Cheese Coffee Cake (FM)
*I baked the cake on Sunday so I have breakfasts for this week pretty much taken care of.
My Workout: High intensity training
My Lunch/post workout meal: Oatmeals with pecans and vanilla protein powder
*This bowl was almost full. I had 2/3 cup of oats, 1/2 cup almond milk, scoop of protein, and about 2 tbsp of pecan pieces. I through it together in a hurry because I had to leave for a meeting.
My Snack: Orange
My Dinner: Ahi Tuna Sashimi (FM)
*literally just a very fresh Ahi tuna thinly sliced with a big arugula salad with avocado, tomatoes, red onion and a vinaigrette.
Tuesday
Breakfast: Coffee &Blueberry Cream Cheese Coffee Cake (FM)
My Workout: High intensity training
My Lunch/post workout meal: Ahi Tuna Ceviche (FM)
This meal is an FM, but if you include tortilla chips, it’s a WEM.
My Snack: Frozen Fruit and Yogurt Cups (FM)
My Dinner: Two Slices of Hawaiian Pizza and a small thai chicken salad (WEM)
I didn’t feel like cooking at all and I just felt like eating pizza and drinking beer. Just one of those days, when I feel like being comforted by food. We all have those days, and if you’re exercising daily with me in the ZGYM, and eat healthy 85% of the time, you don’t have to feel bad about enjoying an occasional comfort food.
TV-snack: Corona Beer
Wednesday
Breakfast: Coffee & Blueberry Cream Cheese Coffee Cake (FM)
My Workout: Easy training, practicing skills
My Lunch/post workout meal: Ahi Tuna Ceviche Leftovers (FM)
*I don’t suggest keeping ceviche leftovers for longer than 48 hours. Keep them sealed in a container and refrigerated.
My Snack: Thai Chicken Salad leftovers (FM)
* My portion was bigger than this – the bowl was almost full before I took the photo
My snack #2: Frozen Fruit and Yogurt Cups (FM)
My Dinner: Chicken Pecan Grape Salad (FM)
Thursday
Breakfast: Coffee & Blueberry Cream Cheese Coffee Cake (FM)
My Workout: High intensity training
My Lunch/post workout meal: Oatmeal with Chocolate Protein Powder and Pecans (WEM)
My Snack: Frozen Fruit and Yogurt Cups (FM)
My Dinner: Big Salad with Arugula, Burrata, Grape tomatoes, basil, and balsamic vinaigrette.
Friday
Breakfast: Coffee & Raspberries with Cream Cheese and Cashew Nuts (FM)
I just mixed about 3 oz of cream cheese with 2 tbsp granulated Swerve and 1/4 cup fresh raspberries until smooth and then I topped it up with whole raspberries and about a tbsp of cashew pieces.
My Lunch/post workout meal: Macarroni & Cheese and Chicken Breast (WEM)
*I had a baked chicken at home already and we bought the Macaroni & Cheese at the store already made.
My Snack: Zucchini and Carrots Parmesan Crisps (FM)
*these are so good, you won’t be able to resist. Jesse basically took care of the rest of them 🙂
Snack #2: Orange
My Dinner: Ginger Carrot Chicken Soup (FM)
*I made a big batch to have enough leftovers for the entire weekend.
Saturday
Breakfast: Coffee & 3 Scrambled eggs with 1/4 avocado
My Lunch: Ginger Carrot Chicken Soup (FM)
My Workout: High intensity training
My snack: Ice cream (WEM)
My Dinner: I ate a dinner at a restaurant – I had some quesadillas, and nachos with meat and veggies.
Sunday
Breakfast: Coffee & Strawberry Breakfast Muffins (FM)
*This recipe yields 12 muffins – my breakfast for the next few days.
My Workout: Easy training – Power Yoga, stretching
Lunch: Ginger Carrot Chicken Soup (FM)
Snack: Orange
Dinner: Ginger Carrot Chicken Soup (FM)
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Private Member |
Hey Zuzka, could you start including what time you do your training and eat your meals? Thanks 🙂
Private Member |
Hi Zuzka…. I used to work out on an empty stomach as I was told that you burn much more fat doing this. This breakfast looks soooooo good and I would definitely wake up to eat this before I work out. How long should you wait after eating this to workout so that you burn the most amount of fat?
Private Member |
switzerland/, france
from what I read from other trainers about that subject, is that if you can’t train fasted, you should wait 3-5h after your meal for training. Post-workout would be within 60-90 min. after workout.
Personally I prefer training fasted over lunch break (so I have a bulletproof coffee in the morning and train around 12pm), then I get lunch around 1.30pm).
Otherwise (on vacation or week-end) I would train around 10-11h30…then after intense workout I am not hungry and can prepare the cooking.
when meal is ready, it is just about good time to eat (sometimes rather 30min than 60 min.)
If I eat breakfast I would try to make sure to not eat later than 9.30, then I train around 1pm and eat at 2pm.
Private Member |
vancouver, bc, canada
I’ve realized something, I eat too much. Not always bad things, but I definitely eat more than Z. I look at this and feel like I’m going to be hungry all day. Is it just a matter of our bodies getting used to portion control? I never ever eat till full, just satisfied. I would really like to give it a shot though, eating a Z type day and see how I feel. I guess I could always add in some extra veggies or a fruit if I’m that hungry.
Private Member |
ponte vedra beach, fl
I’ve been struggling with this same thing. Not that I think the way she eats is wrong at all, i’m just trying so hard to wrap my brain around how little food this seems to be. I eat way more than she does and i can’t build muscle for the life of me. I’ve been told by many professional people that it’s b/c I DON’T eat enough.(I’m about the same height as Z) I’ve been shown what I should eat and I’m just really confused at how Zuzka can maintain/build all that crazy muscle she has with this little amount of food, BUT I think she’s very disciplined and I know that our portion sizes are way bigger than they should be these days so I think she’s on to something.
Private Member |
uk
I was thinking the same. Looking at the portion sizes it looks like barely 1000 calories or so. How is she building muscles with this way of eating? I think Zuzka hit the genetic lottery 🙂
Private Member |
vancouver, bc, canada
I think genetics has a lot to do with it!
I did follow her eating plan yesterday and actually felt fine. Not really hungry at all. My only complaint? I didn’t sleep great, which is super unusual for me. I got up at 5am and I was starving!!
Private Member |
Hi Zuzka!
How come the Blueberry Cream Cheese Coffee Cake is FM? With what flour did you make it?? It looks amazing!
Thank you!
Svetlana
Private Member |
curitiba, parana, brazil
Sometimes is difficult to communicate through messages typed. The way we think and the way we convey the message written is totally different so there are many windows for misunderstanding…but anyways…let us keep going.
Private Member |
Food choices look great! Just signed up for Zuzka light and am really looking to tone up, especially lower body. Would the summer shred be the best bet? Or, start with beginner and move on up? Also, wasn’t sure the schedule for the summer shred. Thanks in advance!
Private Member |
ponte vedra beach, fl
Summer shred was pretty intense. If you are a beginner I would definitely suggest doing the beginner program first.
Private Member |
boise, idaho
Can we please get the recipe for the Blueberry Coffee Cake? I can’t find it on your site.
Private Member |
prague, czech republic
Oh my god Zuzka, this is sooo small portion size. It has to be barely 1000 kcal per day 🙁 How can you work with such a lack of food?
Private Member |
germany
It’s roughly 1085 per day if you calculate the weekly cal intake with that portion size. Also, she burns a lot of calories with her training, at _least what, 200-300 a day? So she has approx. 800 to 900 calories a day, and needs perhaps 1800. That’d result in a weekly caloric deficit of 7000 – or, in other words, with that diet, she’d lose 1kg per week. Since Zuzka doesnt look like she’s constantly dropping weight and I dont think her metabolism is slow, I suppose the food journal doesnt list every little thing she eats; or the portion sizes are not like in the pictures. I think this is a good diet if you want to lose body fat and dont work out as much, but you cannot build and sustain muscle mass like that with 800 cals a day. 🙂 Unless it’s a friggin miracle. *g* Anyhoo, I dint think anyone should judge, she looks radiant and healthy, do whatever she’s doin, she seems to be doin it right.
Private Member |
germany
edit: *I dont / *so
Private Member |
hi zuzka, where can i find the recipe for the Blueberry Cream Cheese Coffee Cake (FM)???? looks soo good! thanks xx
Private Member |
usa
Zuzka, just wondering how you drink so much water and still eat 4-5 times/day? I’m guessing you sip it regularly throughout the day. I tend to guzzle a lot of water when I workout then I’m not hungry sometimes for my post workout protein whether it’s a smoothie or solid food.