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

I HAD AN ORANGE

HIGH INTENSITY TRAINING

I HAD A SUGAR FREE HOT COCOA DRINK WITH ALMOND MILK AFTER DINNER.

TUEDAY

HIGH INTENSITY TRAINING

WEDNESDAY

STRETCH & TONE WORKOUT

THURSDAY

I HAD AN ORANGE

HIGH INTENSITY TRAINING

I HAD AN APPLE AFTER DINNER AND A GLASS OF WINE

FRIDAY

HIGH INTENSITY TRAINING

I HAD A HALO ICECREAM AND I ATE THE WHOLE PINT – IT’S LOW CARB, GOOD SOURCE OF PROTEIN AND ONLY 280 CAL

SATURDAY

I HAD ALSO A PRE-WORKOUT BERRY SMOOTHIE WITH ALMOND MILK

HIGHT INTENSITY WORKOUT

SUNDAY

STRETCH AND TONE WORKOUT

* I DIDN’T EARN THIS MEAL WITH A HIGH INTENSITY WORKOUT, BUT I DON’T REALLY HAVE TO BECAUSE I’M A MESOMORPH. IF YOU’RE LOOKING TO LOSE FAT, TRY TO AT LEAST A 10 MINUTE HIGH INTENSITY TRAINING BEFORE YOU EAT STARCHY CARBS.

I HAD ANOTHER HALO ICE CREAM AFTER DINNER, BUT THIS TIME I HAD JUST A HALF OF PINT.