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.

These are my supplements: Supreme greens, glucosamine, essential fatty acids, and my pre-workout protein blend with a natural fat burner.

I’m someone that doesn’t eat veggies with every single meal, so I supplement with supreme greens almost daily. Jesse pours me a shot of glucosamine every morning because he want’s me to have healthy joints like his uncle who’s 80 years old and still goes skiing – that’s apparently because he takes glucosamine daily 🙂 Isn’t that sweet? I take the essential fatty acids quite often as well to maintain good balance of omega 3 and omega 6 fatty acids, and I absolutely love my pre-workout drink.

Monday

Breakfast: Bullet-proof coffee (FM)

 

Snack: Peach

 

Lunch: Simple Carrot Ginger Soup (FM)

 

Afternoon snack: Cherries

 

Training: High Intensity Workout

Dinner:  Baked Chicken Thigh with Macaroni and cheese and spinach salad (WEM)

 

Tuesday:

Breakfast: Bullet-proof coffee (FM)

 

Lunch: Carrot Ginger Chicken Soup (FM)

 

Snack: Cherries

Training: High intensity training

Dinner: Cauliflower, Broccoli, and Pepperoni Casserole (FM)

*We each had 2 portions out of this. My portions were a lot smaller than Jesse’s of course.

 

Wednesday

Breakfast: Bullet-proof coffee (FM)

 

Lunch: Carrot Ginger Chicken Soup (FM)

*vivat leftovers

Snack: Orange

Training:  low intensity workout

Dinner: Leftovers from last night (FM)

Snack: Home made chocolate from coconut oil and cocoa (FM)

 

Thursday

Breakfast: Bullet-proof coffee (FM)

Snack: Peach (FM)

Lunch: Peach Salad (FM)

Snack: Piece of home made chocolate (FM)

 

Training: high intensity workout

Snack: Orange (FM)

Dinner:  Chicken Salad (FM)

 

Friday

Breakfast: No Breakfast

*I didn’t have time to even have a coffee at home. We went for a meeting and I had a small coffee there.

Lunch: Steak Spinach Salad (FM)

*I was really hungry but I didn’t eat the whole thing. When you’re hungry you have to really make sure you’re not inhaling your food. Eat slowly, and give your body enough time to let you know you’re fool. It helps with over eating.

 

Training: 5 Minute high intensity workout

Dinner: Scallops (FM)

*We went to a restaurant in Ojai California and celebrated our friend’s anniversary. I also had some of the nice bread they served with butter, about 3 glasses of champagne, small dessert,  and then I fell asleep on the way home 🙂

 

 

 

 

Saturday

Breakfast: Bullet-proof Coffee (FM)

 

Lunch: Scallops leftovers (FM)

Snack: Orange

Training: high intensity workout

Dinner: Pizza from CPK (WEM)

*I had 3 slices

 

Sunday

Breakfast: Coffee and a slice of Low Carb Cinnamon Coffee Cake (FM)

Snack: Orange (FM)

Training: Power Yoga & 5 Minute workout

Lunch: Sweet Potato Fries and 1/2 burger (WEM)

Snack: Orange (FM)

Dinner: Chicken Salad (FM)