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My Food Journal - The Week of April 18th
Nutrition | April 24, 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
My Breakfast: Coffee & Low Carb Berry Cookie Bars (FM)
My Lunch: Chicken Apple Pecan Salad (FM)
*one large cooked chicken breast, with one large apple, pecans, raisins, and 2 tbsp mayo dressing.
My workout: High intensity training
*I wasn’t hungry all day until I did my workout.
My Dinner: Tuna Crackers (WEM)
Dessert: Peanut Butter Crackers (WEM)
Late night snack: Orange and apple (FM)
Tuesday
My Breakfast: Coffee & Low Carb Berry Cookie Bars (FM)
Snack: Apple
Snack #2: Home made chocolate bar with coconut flakes and pecans (FM)
*It’s 1/2 cup cup coconut oil, 1/4 cup coconut butter, 3 tbsp cocoa powder, 3tbsp Swerve (sugar substitute), some coconut flakes, and pecan pieces. Pour the mixture into a 9 inch diagonal round tin foil cake form (or the same size equivalent form) and put it into a fridge until it turns solid like a chocolate bar. Keep it in the fridge.
Dinner: I was too busy to cook so we order a large thai chicken salad from a restaurant and I had a half of it and saved the other half for the next day.
Late night snack: I had one beer and an apple. I know it’s a weird combo, but that’s all I wanted 🙂
Wednesday
Breakfast: Coffee & Low Carb Berry Cookie Bars (FM)
Lunch: The other half of the Thai chicken salad from a restaurant
Snack: Home made chocolate (recipe above)
Snack #2: Three pieces of bacon (FM)
My workout: High Intensity Training
*I felt like doing an extra workout
Dinner: Chicken Thigh with Tzimmes (WEM)
*I baked a whole chicken to have enough protein for tonight and tomorrow.
Thursday:
Breakfast: Coffee & Low Carb Berry Cookie Bars (FM)
My workout: high intensity training
Lunch: Chicken Thigh with Tzimmes (WEM)
Snack: Home made chocolate bar (FM) & apple
Snack #2: Orange
Dinner: Cream Of Celery with Chicken Breast (FM)
*Super delicious and recipe is coming
Friday
My Breakfast: Coffee & Low Carb Berry Cookie Bars (FM)
*I had last 2 pieces left so I thought I would just eat them both, but I was too much so I had to save the second one for later 🙂 Once you get used to eating smaller portions, it’s going to be hard to binge on a lot of food.
Lunch: Chicken and Veggies with Cauliflower “Alfredo” Sauce (FM)
*recipe coming soon
Snack: Low Carb Berry Cookie Bar – Last one 🙂
My Workout: High intensity training
Dinner: Ribs and Sweet potatoes (WEM)
*I didn’t feel like cooking so I bought the ribs already cooked in Whole Foods.
Saturday
Breakfast: Bullet-proof coffee and home made low carb chocolate bar (FM)
Workout: high intensity training
Lunch: Apple and Gouda Stuffed Chicken w/ Sweet Potato (WEM)
*was so good, recipe is going up soon
Dinner: We went out to a restaurant and had a steak with grilled veggies (FM)
Sunday
Breakfast: Coffee and home made low carb chocolate bar (FM)
My workout: High intensity trainging
*normally I do just a power yoga on Sundays, but I need to get ahead with workouts, because we’re going to be traveling in May.
Lunch: Homemade Whole Wheat Pasta with Cauliflower “Alfredo” Sauce (WEM)
*The sauce is delicious so I made it again with this home made pasta this time. I’m sure you’ll love the recipes
Dinner: Chicken Caesar Salad (FM)
*I also had an ice cream. It’s the time of the month 🙂
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Private Member |
switzerland/, france
I have been looking at the food journal for a few weeks, and I am surprised to not see more veggies and greens. Do you take super-green powder aside?
Private Member |
lake tahoe, nv, usa
I do take some basic supplements and greens included: https://zuzkalight.com/health-fitness/supplements/
I will make sure to include them all in my next food journal. I’m glad you asked.
Private Member |
Hi Z, have you ever tried IF? What s your opinion about it?
Private Member |
lake tahoe, nv, usa
Intermittent fasting? Is that a fancy word for a starvation diet? 🙂 just kidding. I’ve read a lot of positive things about intermittent fasting and I think that it doesn’t hurt to give our bodies a longer time to digest here and there. It might be a good diet strategy for many people who spend long hours at a sedentary work where’s no option for healthy snacks. I wouldn’t recommend fasting and being active at the same time. If it’s thought out so that the fasting doesn’t interfere with your training, then I think it might bring a lot of benefits. I skip meals sometimes when I travel and don’t want to eat any crappy food. I just call it intermittent fasting 🙂
Private Member |
uk
Having the second berry bar would not qualify as binge eating – you made me giggle with that 🙂 Other than that I liked all the meals – pretty decent way of eating.
Private Member |
lake tahoe, nv, usa
I didn’t mean it like that 🙂 I meant it as a way to let people who have a problem with binge eating know, that once they get used to eating smaller portions, it will be easier to get away from the bad habit.
Private Member |
Thank you once again for positing this:-)
Do you not have bullet proof every morning? and is there a recipe for that delicious low carb berry cookie bar?… is it the same as the cream cheese one?
What time do you do your workouts? Could you possibly post a time?
Thanks again Zuzka…
Private Member |
lake tahoe, nv, usa
I do not drink it every morning. Only when I feel like it. It’s quite filling so if I have a solid breakfast like the bars, I have a regular coffee. The recipe for the bars will be up soon I promise. I have a few recipes coming this week. I workout at different times, because my work schedule changes a lot and I can’t always put the workouts as my number one priority so sometimes I end up working out at the end of the day.
Private Member |
Hi Zuzka, what is the healthy amount protein intake on daily basis? I’ve read on several forums from doctors that too much protein is harmful for kidney and liver. I drink protein shake after workout everyday (since I’m working out with you on daily basis) and I’m afraid that I ruin my kidney and liver. Of course I eat meals that contains proteins as well. I’ve seen in one of your videos that you drink protein shake as well. Aren’t you scared that you damage your kidney and liver? Thanks your answer!
Private Member |
lake tahoe, nv, usa
It’s recommended to eat anywhere between 0.64g to 0.9g of protein per pound of your bodyweight. Eating 4-5 times a day and including a protein portion with each one of those meals should be enough, but it won’t hurt your kidneys or liver. I think that article you read might have been warning for bodybuilders who tent to eat a lot more than regular people?? maybe?? Here is more about portions sizes: https://zuzkalight.com/nutrition/portion-sizes-2/
Private Member |
In fact, I’m afraid from protein supplements, that it can be harmful in long term. I know the best choice after workout is a smoothie and also I cannot eat after workout.
Private Member |
If I don’t want to consume protein powder everyday after workout, is there an alternative way to provide to my body protein? Is there a natural smoothie recipie what I can drink without gaining extra weight? Maybe a natural post exercise smoothie without protein powder? 🙂
Private Member |
birmingham, al, usa
Hi Zuzka! What are your thoughts on Ghee? It is my understanding that Ghee is just clarified butter. It seems to be advertised as having great health benefits, but wouldn’t grass fed butter have those same benefits?
Private Member |
lake tahoe, nv, usa
I’m not aware of any extra benefits of Ghee other than it’s a great butter substitute for those who are lactose intolerant. The only thing to be aware of is a “vegetable ghee” which can contain trans fat. In other words, not everything labeled “vegetable” is healthy 🙂
Private Member |
rincon, ga, usa
I love your food journal because it is so realistic! Thanks for sharing.
Private Member |
Hi Zuzka, where can I found recipe for low carb berry cookie bars? Thank you
Private Member |
lake tahoe, nv, usa
It’s coming soon 🙂
Private Member |
vancouver, british columbia, canada
I love how creative your meals are! There is great variety here! Thanks for sharing! I know that you have shared recipes in your youtube channel. Is there a way to organize those videos here at Zgym as a way for us to easily access these videos rather than going through your youtube channel?
Private Member |
lake tahoe, nv, usa
We did our best to organize the recipes in the Nutrition section here. So that you can scroll through WEM, FM, dinner and lunch, breakfast, snack, dessert, etc.
Private Member |
vancouver, british columbia, canada
Thanks for your reply! Yes! I am aware of the written recipes! These are also great!! Thanks so much!! I was referring to the videos though. I really enjoy your videos 🙂
Private Member |
curitiba, parana, brazil
Hi Zu…nice to see your daily food. I realized few weeks you are more into salads, other weeks more into meat meals. And few times you eat boiled vegetables and grains maybe because it requires time to cook. This was just an observation. I do not consider healthy eating just that chocolate bar with coffee in the morning. A person very active like you should have a nice breakfast and more fruits also to give you energy throught out the day. 🙂 See you, take care.