Site navigation and social media links
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.
Related Posts
-
Mobility Drills #32 | Full Body Primal Movement
15-20 Minutes
-
Body Sculpting #5 | Upper Body & Abs
Intermediates | Arms / Upper Body
-
Body Sculpting #4
Intermediates
-
Body Crush #60 | Cardio & Legs
Intermediates
-
Mobility Drills #31 | Upper Back & Shoulders
Mobility Drills
-
Kettlebell Workout #36 | Cardio
Intermediates
-
Mobility Drills #30
10-15 Minutes
-
Body Sculpting #3 | Full Body
Intermediates
-
Body Crush #59 | Full Body & Mobility
Intermediates
-
Body Sculpting #2 | Upper Body
Intermediates | Kettlebells | Resistance Bands
-
Somatic Exercise | Hamstring Release
Somatic Exercise Series
-
Body Sculpting #1 | Lower Body
Intermediates
-
Mobility Drills #29 | Cardio Workout Lower Body
Intermediates
-
Beginner Power Band #11
Beginner | Resistance Bands
-
Body Crush #58 | Cardio & Legs
Intermediates
Private Member |
sydney, aus
Where is the other half of your food? Those portions are unbelievably tiny for a fit muscular woman. A bit concerned zuzka. Honestly this doesn’t look like a healthy fulfilling balance to me. And a coffee is not breakfast.
🙁
Private Member |
its coffee plus butter and coconut oil. Ton’s of healthy fats.
Private Member |
I was thinking the same thing when i look at this week’s journal unless the picture was not shown the whole portion of the meal. A day of eating looks like only 1000 calories.
Private Member |
tx
What is the cream sauce you used this week?
Private Member |
Hello, Zuzana and everybody!
Well, this is the first time I actually post a comment.
First, I would like to express how happy I’m with your website. I’ve been following you since 2010, I guess. I think what you’ve built is amazing and I strongly encourage you to keep surprising us!
Anyways, I follow ( as much as possible) your weekly meal plans. however, I recently read about carb cycling and the effects on a low-carb steady diet.
I was wondering, do you do carb cycling? When I first started the earn-your-carbs diet , I had amazing results, but I think I’ve reached a plateau. Maybe it is beacause I have adapted my body to low-carb meals?
Just wanted to know your advice on the topic!
Have a nice day everybody!
Private Member |
Zuzka what is the deal with your supplement brand? When is it coming, What is it going to be …..etc etc.
Private Member |
Unbelievable, this is a starving journal in comparion to what I eat during a day. I always have the double amount of bullet-proof coffee with a boiled egg, 3 tsp cottage cheese and a slice of low-carb bread. I split the bullet proof coffee though so that I drink the second portion of it at work.
Then about 2hours later I eat an apple. And again, two hours later, I eat fish with vegetables.
I also drink 2 cups of coffee on top of the bullet proof one.
..which means that I have taken Zuzkas total daily calories by midday already.
Private Member |
“I also drink 2 cups of coffee on top of the bullet proof one.”
.. I mean, during my work day.
Private Member |
Is there a reason for no WEM after workouts? Genuinely just curious because the journal used to have them and I enjoy looking at the recipes and photos. As others have said, the positions seem small to me and compared to what I eat in a day, but that’s me and not you. We’re all different and I would not for one minute try to tell anyone else what they eat is too much/not enough. I have ample work keeping my own meals/portions in order to side-eye anyone else’s!
Private Member |
portions not positions
Private Member |
God, can´t believe how little food this is. I have a sedentary job and workout regularly and after this would starve myself as the workouts are quite challenging and your body needs to fuel up..but maybe it is just my perception..everybody is different. i dare to say you ate way less than you use to and there are no starchy treat meals anymore..did you drop them completely
Private Member |
sorry was meaning to write you used to eat way more before 🙂