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My Food Journal - The Week of May 9th
Nutrition | May 15, 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.
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)
Lunch: Breakfast quiche (FM)
* recipe is going to be posted soon
Afternoon meal: Kale Salad (FM)
Training: High Intensity Workout
Dinner: Breakfast quiche (FM)
Tuesday:
Breakfast: Coffee & breakfast quiche (FM)
Lunch: Kale Salad (FM)
Training: High intensity training
Dinner: Breakfast Quiche (FM)
Wednesday
Breakfast: Bullet-proof coffee (FM)
Lunch: Kale Salad (FM)
My Pre-workout drink
Training: high intensity workout and low intensity workout
*I’m going to Czech republic soon so I’m shooting workouts ahead
Dinner: Crispy Chicken and a Large Cobb salad (WEM)
*well earned
Thursday
Breakfast: Coffee & Low Carb Crepes (FM)
Snack: Apple (FM)
Lunch: Berry Vanilla Protein Shake (FM)
*I had no food at home and no time to go shopping
Another snack: Apple and almond butter (FM)
Training: high intensity workout and short high intensity workout
*trying to get ahead for my trip to Prague
Dinner: Thai chicken salad in a restaurant (FM)
*That’s again because we were out of food at home and starving so we had to go eat.
Friday
Breakfast: Coffee & apple (FM)
Lunch: Kale with Baked Chicken Breast and Cream sauce (FM)
My Pre-workout drink
Training: high intensity workout and, short high intensity workout and low intensity workout
*getting ahead with my workouts for trip to Prague
Dinner: Steak and veggies (FM)
*We went to a restaurant called Norah in West Hollywood with our friends. It’s a nice place to eat and the food is delicious.
Late night snack: Bowl of cherries (FM)
*the cherry season is here and there’s no way to stop me
Saturday
Breakfast: Bullet-proof Coffee (FM)
*you might have noticed that I have bullet-proof coffee for breakfast on those days when I have nothing else prepared like a breakfast cake, quiche or crepes. It saves me time, gives me energy and it’s delicious.
Lunch: Baked Chicken Thigh and kale Salad (FM)
Snack: Orange
Pre-workout supplement
Training: high intensity workout
Dinner: Flank steak with warm kale salad and creamy sauce (FM)
Late night snack: cherries (FM)
Sunday
Breakfast: Bullet-proof Coffee (FM)
Snack: Orange (FM)
Lunch: Baked Chicken Thigh (FM)
Snack: Cherries (FM)
Pre-workout supplement
Training: high intensity workout
Dinner: Cheese Breakfast Waffle (FM)
*Jesse loves these, it doesn’t matter if I make them for breakfast or dinner. One is more than enough for me – it’s very filling.
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Private Member |
Hi Zuska! I ve noticed that you keep fruits for snack and you don’t eat them after lunch, like a dessert for example. I mean, if I were you, for example on Sunday, i would have eaten your snack right after the meal..:). Mainly because I m used to eat a lot at the meals and avoiding snacks in-between. Do you know, if there is time (morning/afternoon, before/after workout) which is better to eat your fruit?
Private Member |
lake tahoe, nv, usa
Hi Sofia, I don’t think it matters if it’s a one piece of fruit especially those low in Glycemic Load. I personally tent to eat fruits that are high in sugar like bananas, pineapple, mango, or watermelon after my workout. Other than that I don’t see why there should be a specific time to enjoy a portion of fruit. By the way I do eat my fruit after dinner or lunch sometimes – just lately I haven’t had even any cravings for snacking. I guess I’m just too busy to think about food in general 🙂
Private Member |
How do I purchase the pre-workout supplement?
Private Member |
uk
You seem to be eating less and less every week. Just when I cut down on my portion sizes you cut down on yours even more. Who can keep up with you girl? 🙂
Private Member |
I agree :/ I was in utter disbelief when I saw this journal… I mean one chicken thigh for lunch? Wow. Toddlers eat more than this.
I would love a calorie/macro total after each day. I have asked before, but I always get the response “I don’t believe in calorie counting”… which is fine. But if you’re undereating, you might want to consider it (the body will down regulate it’s metabolic processes to conserve energy)
Private Member |
lol. have you seen her body and her energy? I doubt she’s under eating. She controls her portions which most americans don’t…..
Private Member |
Cute.
1. I’m not American
2. I know what portions look like, and control mine
3. I weigh 100lbs and eat more than this…
Private Member |
I agree with you, Carmen! ONE chicken thigh? I AM American and I know what controlled portions look like (and usually follow them very well), and I still find this week’s journal intimidating in terms of actual portions. I love Zuzka, but I don’t know how she does it! 😀
Private Member |
Just because you’re skinny doesn’t mean your healthy.
Private Member |
And also the American “food table” is controlled by the meat and dairy industry. That is not an accurate ideal diet for anyone. Everyone needs different amounts, no one need meat three times a day or dairy all the time. Everyone works differently, this works for her. Calling these toddler portions means you have no concept of what actual portions are anymore. If you eat a ton and still are light it doesn’t mean you are eating correctly not healthy necessarily. But of that’s what makes you happy and you feel good so be it. She’s sharing this as guidelines. Not to be judged on your skinny “healthy” shaming. I doubt zuzka is trying to promote aneroxic behavior.
Private Member |
Again, not American.
Nor do I eat a lot of meat. My diet is primarily plants and minimally processed. I’m not “skinny healthy shaming”, I’m actually doing the opposite. I used to have an eating disorder — and still sometimes struggle with those thoughts. Seeing someone who is supposed to be a ‘role model’ eat so little is VERY triggering.
The fact that I eat more than she does yet weigh less makes my head start telling me that I eat too much and that I’m a fat cow… though my rational side knows otherwise.
My concern is for other girls who may not be as strong as I am. It makes me sick to think that others are looking at this and also thinking that they should be eating less and less.
None of these days look like they are more than 1000-1200 calories — which is NOT ENOUGH for a woman. Especially one who is active. If you believe that this is enough food, you should check your own agenda.
Private Member |
pa, usa
I agree with you, Carmen. We all have off days (or weeks) in terms of diet. I think if this was the case for Zuzka, she should have noted it as such so as not to promote unhealthy eating. The way you got attacked for expressing your opinion is exactly the reason I dropped my membership. At times it feels like a cult and some members are too quick to jump to their leader’s defense rather than allowing for healthy discourse on an important subject. Just because everyone doesn’t blow sunshine up zuzkas ass doesn’t mean they don’t have valid concerns or opinions !
Private Member |
Thank you April.
I agree with you 100% too about people being too scared to say anything, or completely ignorant to the idea that their ‘leader’ may not be as perfect as they want to believe. I never really noticed it before on this site as much, but perhaps I should start reading the comments more often.
Though I’m glad we are not the only one’s here to voice our opinion on the serious lack of food with this journal, especially in comparison to the previous ones. You’re right in the fact that she should have given an explanation for why she was eating so little.
Private Member |
I think there is a right way and a wrong way to express your opinion. Getting mad and ranting like a child isn’t a very healthy way. Zuzka never says that this is the only diet that works, she’s just giving a blog (like she states) of what she does. You are free to make your own diet choices. Ranting about toddler portions and then dropping the membership seems a bit childish to me. Her diet choices are her own and if you think this is a cult …well…maybe you have problems making your own decisions for your own body. I don’t mind participating in a healthy dicussion, but you ladies are just being vicious and judgemental.
Private Member |
I look forward to these every week!! Thank you so much for posting!! Did you have your pre workout supp or were you just too busy to eat….? BTW, when do you leave?
Private Member |
Where can I buy the pre workout protein blend?
Private Member |
Omg, thank you for the reminder about cherry season! 😀 It’s going to be sooo good!
Private Member |
curitiba, parana, brazil
I also realized that there is no food this week, just bulletproof coffee, quiche and salads. You must be supplementing your diet really nicely otherwise how would you maintain your muscles and body mass! 😀
Private Member |
montana, usa
I eat a lot more than you do and I tend to graze throughout the day, handful of nuts here and there, a Lara bar something like that. When is your supplement line coming out?
Private Member |
Private Member |
lake tahoe, nv, usa
What type of foods do you eat? Can you give us a breakdown of your typical day?
Private Member |
Private Member |
ca, usa
Have you had your thyroid tested?
Private Member |
spain
Is it posible that you don’t eat enough “good” fat like salmon, avocado etc?
Private Member |
It looks like you’ve been far too busy this week! That looks awful! One small square of quiche for breakfast and dinner and a bowl of kale in between doesn’t sound great but organising smaller portions is good for me 🙂 each to their own!
Private Member |
pa, usa
Are you trying to lose weight or just busy? This looks like about half the calories you need to maintain your weight.