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My Food Journal - The Week of September 12th
Nutrition | September 24, 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.
MONDAY
High Intensity Workout
I had the post workout meal later in the day so I didn’t get hungry at the evening and had just an orange and 2 of my low carb chocolate bonbons.
TUESDAY
We had a meeting in the morning and had to leave the house early. I didn’t even have the time to make my bulletproof coffee so right after the meeting we went to our local diner for some scrambled eggs and steamed broccoli.
I didn’t eat the whole portion in one sitting, but I ate the leftovers later in the afternoon. I also had an orange.
High Intensity Workout
I used parmesan cheese, and almond and coconut flour to make the crispy chicken instead of breadcrumbs, and it’s really delicious.
I had a glass of white wine spritzer after dinner.
WEDNESDAY
Stretch & Tone Workout
I had just couple of apples and some cheese before I went to bed.
THURSDAY
High Intensity Workout
I took a photo of just one slice but I had 3 of those delicious pizza slices 🙂 I have totally earned it, and then I had a small chicken salad.
FRIDAY
High Intensity Workout + 5 min bonus workout
Glass of white wine after dinner.
SATURDAY
High Intensity Workout
I had an orange in the afternoon for snack.
Tomato Soup with fennel & Melted Cheese
3 low carb chocolate bonbons after dinner.
SUNDAY
Stretch & Tone Workout
Low Carb Grilled Cheese Sandwich
2 Low carb bonbons after dinner
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Private Member |
belgrade, serbia
I have been taking your eating regime & completely emulated it but of course with my own chosen foods. Yes, It is very effective! I have more energy, dropped the left over lower belly pouch & have very little cravings for unnecessary things.
Eating consistent throughout the day & only eating carbs post workout really makes a difference in the appearance of belly fat & bloating. Not eating so much at dinner was a huge revelation for me. We really don’t need so much food in the last hours of the day really….& i sleep better & wake up with a flat tummy.
Private Member |
Hello Kate!
I totally agree with you. I have also started to taking Zuzka’s regime and lost 2 kgs.
Private Member |
belgrade, serbia
YAY!!!
Private Member |
toronto, canada
Those low carb chicken tenders look good, looking forward to the recipe for them 😀
Private Member |
ramona, ca, usa
I want to try those too! Yesterday I was looking through Zuzka’s recipes section and there was a recipe for chicken parmesan casserole with spaghetti squash. It looks like it might be the same breaded chicken that she showed in this week’s food journal. It also has the recipes for the marinara sauce and spaghetti squash but I’m sure you could just make the chicken part of the recipe if that’s all you wanted to try 🙂
https://zuzkalight.com/nutrition/chicken-parmesan-casserole-fm/
Private Member |
toronto, canada
I think your right, thank you!! 🙂
Private Member |
massachusetts, united states
I’m always curious about how to make the chocolate protein oatmeal , is it just chocolate protein powder in oatmeal?
I’d love to know how to make it because I love oatmeal, especially now that it’s fall. Zuzka if there is a quick recipe for that please let me know.
thank you!
Private Member |
hi Zuzka, I’m just wondering – there are some days – e.g., Thurs and Fri above — when it seems like you eat very little – e.g., a bullet proof coffee for breakfast and a preworkout smoothie (for lunch?) and then dinner. How do you feel on those days? I feel like I would faint.
Thanks for posting your meals! You’ve really gone above and beyond what most sites do and I am sure your followers find it very helpful.
Private Member |
Thank you for sharing your meals with us. It would be great if you could post a link to your recipe for your meals of the week, sometimes they are hard to find in the recipe section. I know you are very busy, so maybe this would be too time-consuming. I am grateful for your website. Loving the workouts and the recipes!!!!
Private Member |
calgary, alberta, canada
hi zuzka i have a little promblem i change the credict car where the payment is coming from i havent got the new one jet
but also i dont know how or where to submit the new one . please let me know thank you
Private Member |
Hi Zuzka,
I had done a lot of my own reading on Ketosis before having experimented with my own eating. My results were pretty disastrous. I gained 10 lbs, felt like I had the flu for months and my exercise became increasingly hard/awful. I am curious to know if you are familiar with any endurance athletes/triathletes who have been successful with ketosis. I’d like the increased mental clarity and wonderful sleep, but the increased trouble with breathing and poor performance I’m hoping to avoid. You thoughts would be greatly appreciated!
Private Member |
denver, co, usa
Sounds like a case of the Keto Flu. It can take weeks to get over. I’ve been doing Keto for years (with week breaks every couple months or so when on vacation) and find I feel best when I’m in ketosis and never have a problem with workouts. Try experimenting with the Bulletproof diet for a few months. Dave Asprey recommends breaks.
Private Member |
Hi Kerry,
Thank you for your response. I def had the Keto flu for the first two months. But what I was most concerned with was my poor workout performance during endurance exercise. I am a runner/triathalete. I run approx. 40-60 miles per week in addition to swimming biking and lifting depending on what I am training for. I found that the longer I ate this way the worse I felt and performed. I couldn’t breathe and every run was like dragging my body along with me. I even got sick a few times while out running. I ate Keto for 4 months plus before I threw in the towel. I’m just wondering if this type of eating will not work for endurance athletes.
Private Member |
curitiba, parana, brazil
Wow…it seems you ate much more this week. Hhahaha…:) keep going and enjoy your holidays! 🙂
Private Member |
Hello Fernanda!
I think she is consistent with her diet from one week to another. I am really impressed by that😊