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)