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My Food Journal July 19th - July 24th
Uncategorized | July 25, 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 have totally screwed up the entire previous week because I was trying a new way to document my food journal which didn’t turn out well and I wasn’t able to make the post. That’s also why this week starts from Tuesday and not Monday. Don’t worry I got it, and it’s going to be all dandy from now on.
Tuesday
Breakfast – Bullet-proof coffee and brownies (FM)
*recipe coming soon
Snack – Cherries (FM)
Lunch – strawberry salad (FM)
Post Workout Meal – Chocolate Oatmeal with whey protein (WEM)
Dinner – Lettuce wrapped Beef burger with egg over hard and bacon (FM)
Late night snack – cherries (FM)
*cherries are apparently one of the best foods to eat before bed time. Works for me 🙂
Wednesday
Breakfast – Bullet-proof coffee with brownie (FM)
Snack – cherries (FM)
Snack #2 – home made low carb chocolate (FM)
Dinner – Chicken breast with spinach and mozzarella cheese (FM)
Thursday
Breakfast – Bullet-proof coffee and brownie (FM)
Snack – home made low carb peanut butter protein bar (FM)
Post workout meal – Chocolate Oatmeal with whey protein (WEM)
Dinner – Gazpacho Soup (FM)
Late night snack – half of Halo ice cream (FM)
* this ice cream is not only low carb, but also very low in calories and super delicious.
Friday
Breakfast – Bullet-proof coffee and my last brownie with butter (FM)
Lunch & meditation with Lorna Jane (squash soup – FM, and quinoa salad – WEM)
Snack – Cherries (FM)
Snack – kale chips (about 1/2 cup)
Dinner – Baked chicken leg and peacch/spinach salad (FM)
Saturday
Breakfast – Bulletproof coffee
Lunch
Snack
Dinner
Sunday
* Sunday was really hot. I drank a lot of water with fresh lemon juice and wasn’t hungry at all.
Breakfast
Lunch
Dinner – We went to a restaurant and I had a smoked chicken leg and a beet salad (FM) and a glass of champagne (that’s workout earned)
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Private Member |
tx, usa
I am super excited for the brownie recipe!!! Brownies are my favorite dessert.
It looks like you had a fun time Lorna Jane. The food looks so beautiful.
Thank you always for sharing your meals. I know it’s time consuming, and we all appreciate it. Have a good start of the week everyone!
Private Member |
I agree thank you for sharing! I also cannot wait for those brownies!! 🙂
Private Member |
forsyth, georgia
I havent had a chance to look at your food journal until today, so yummy looking, riight up my alley. I cant wail to try the brownies!
I do one or two of your workouts everyday! i just started reading your book yesterday, so motivating, really enjoying it.
Private Member |
If you journal says “coffee” does that always mean it’s Bulletproof coffee?
Private Member |
germany
Only if she works out in the morning. 🙂
Private Member |
Ok, thanks for answering! I wondered if she drank the Bulletproof coffee with her chocolate snacks/meals, too. Thanks!
Private Member |
Private Member |
curitiba, parana, brazil
Hi Zu…it is really amazing that you do not eat carbs like breads, toasts, biscuits etc. You have lots of muscles and I am guessing from where comes your energy because you only drink bulletproof coffee and eat salads! Really awesome!
Private Member |
Thank you so much for the journal this week, looks yummy!
How much and what type of oatmeal do you eat? Thank you so much, Luda
Private Member |
liverpool, uk
Hi Luda, that looks like rolled oats oatmeal. You can get steel cut, rolled oats and quick cook ones. The difference is only in how finely the groats have been cut. The steel cut is the best as its only chopped and not flatten as well but it takes 20-25mins to cook. Not sure but think Z mentioned once the portion is about 1/2cup oats once when it’s cooked. Hope that helps.xx
Private Member |
Hey Zuzka! Everything look so delicious! Do you have recipe for peach salad? I’ve noticed avocado and strawberry pieces in it! What kind of dressing do you use with it? Thank you for all your hard work and sharing with us!
Private Member |
tavares, fl, usa
Zuzka, my daughter and I were reviewing your food journal and we would like clarification whether you had eaten 1 or 2 pieces of brownie for breakfast each morning. We are going to make the brownies today for this upcoming week and would like to know the serving size. We are super excited to eat brownies for breakfast!!!!!
Private Member |
Thanks for sharing your meals. It’s so helpful!