This is not a meal plan for you guys. Keep that in mind.

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 and goals (fat-loss, weight loss, or muscle gain).

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 and 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. (junk food and simple sugar is bad for everyone, even skinny people)

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. These meals are low in carbs and sugar.

WEM – Workout earned meal, or a meal you should earn with your high intensity 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.

MONDAY

Low intensity workout – means I did not get out of breath enough to earn starchy carbs

*Bananas are high in sugar so they belong to WEM. However, it’s not a junk food so feel free to have them anytime if you’re already lean or looking to build more muscles.

TUESDAY

*banana belongs to fruit with high sugar content, so if you’re someone who’s trying to lose fat, then make sure to earn your bananas with a workout. If you’re already lean, or looking to build more muscles, feel free to have them anytime.

High Intensity Workout

*seated tuna actually means seared tuna 🙂 I was seated in the car when I was eating my lunch.

*This was a delicious dinner. Here’s the Recipe.

WEDNESDAY

*Here’s the recipe for pumpkin spice cookies.

High Intensity Workout

*Jesse and I had no mood for cooking and he felt like having a junk food for dinner.  At least I earned it with a workout.

THURSDAY

Low intensity workout

This was a very light, healthy and delicious meal. Here’s the recipe.

* Again, bananas are ok for you if you’re already lean. If your goal is to lose weight or fat, you should earn them with a workout.

FRIDAY

High intensity workout

*I had a WEM lunch in a restaurant – forgot to take a picture.

SATURDAY

*Ok this doesn’t look appetizing – it’s actually really good and it looked great before I ate it.

*This is what it looked like. I just started eating it and totally forgot to take a picture. It’s amazing! Here’s the recipe.

High Intensity Workout

*Total comfort food. The soup is from Progresso and it was delicious. I split the can with Jesse and then we also split the tuna crackers. I had a glass of wine after dinner as well.

SUNDAY

* I did it again! I ate it before I took a picture of the pretty mug pie.

High intensity workout

*Jesse has been eating a lot of comfort food lately, so I got an easy access to peanut butter jelly sandwiches. It was awesome after the workout I did.

*I didn’t eat anything between lunch and dinner. I had some of the rice you see on the picture and then I had a lot of meat and seafood. I also had 2 glasses of wine. We were celebrating friend’s birthday.