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)