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My Food Journal for the past week of March 21st

Workout Schedules | March 27, 2016

I read your comments on the previous food journals and saw that some of you requested me to show what I actually eat during the week and if I cheat or if I walk the talk 🙂 so I did my best to keep a good record of what I ate for the past week. 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 endomesomorph (athletic person who gains weight easily).

 

Monday

Breakfast – Bulletproof coffee and piece of my home made low carb chocolate (FM)

BP_coffee_and_chocolate

My training  – high intensity workout

Workout earned mealQuinoa Chicken Tabbouleh (FM)

quinoa_with_chicken

Snack#1 – orange – I forgot to take a picture

Snack #2 – Brussels sprouts with Sherry vinaigrette and parmesan cheese – (FM)

brussels_sprouts

Dinner – Stir Fry Beef with Spicy Sauce (FM) – recipe coming soon

Beef_stirfry_dinner

Tv snack – 1/2 orange (I split one with Jesse), an apple – forgot to take a picture

Tuesday

Breakfast – BP Coffee

BP_coffee

My training – high intensity workout

 WEM – sweet quinoa – recipe coming soon

sweet_quinoa

Afternoon meal – Left over from stir fry beef

Beef_stir_fry_leftovers2

Dinner – left over from stir fry beef and caprese salad

beef_stir_fry_leftovers_and_caprese

Tv snack – an orange and cup of warm almond milk with cocoa powder – forgot to snap a photo

Wednesday

Breakfast – coffee + 2 sunny side up eggs

sunny_side_up_eggs

My training – easy workout

FM – Big Salad

Big_salad

Snack – orange – forgot to take a photo again

Afternoon meal –  pan seared steak wrapped in lettuce

steak_lettuce_burger

Dinner – Fork and Knife Pizza with zuchini crust and chicken pieces: https://zuzkalight.com/nutrition/fork-knife-pizza-with-zucchini-crust-fm/

I added some cooked chicken into the tomato sauce and it was delicious. I use a store bought all natural tomato sauce to save some time with cooking. I made 4 pizzas. I had one and Jesse had 2.

Pizza_dinner

 

Thursday

Breakfast – coffee and a zuchini pizza left over

Leftover_pizza

 

My workout – high intensity

WEM – oatmeal with chocolate whey protein and pecans

oatmeal

Snack – apple and orange

Dinner – Baked chicken thighs and broccoli salad (FM) – recipe coming soon

chicken_thighs_brocolli

Tv snack – berry smoothie  – don’t have a photo

 

Friday

Breakfast – coffee and mascarpone parfait (FM) – recipe coming soon

mascarpone_parfait

My training – high intensity workout

WEM – mac and cheese with chicken breast – I took some of Jesse’s left overs of Macaroni and cheese and added some of my cooked chicken.

Mac_n_cheese

Snack #1 – another mascarpone parfait (FM) – it was delicious

Snack #2 – an orange

Dinner at a restaurant – meat and veggies

Restaurant_dinner_2

+2 margaritas and I split a dessert with Jesse

 

Saturday

Breakfast – coffee and a breakfast waffle with berries (FM)

Sweet_waffle

My workout – high intensity

WEM – Peanut butter Jelly Sandwich – almost forgot to take a photo 🙂

Peanut_butter_jelly

Snack – bowl of fresh bluberries and raspberries

DinnerChicken Parm Zucchini Boats (FM)

zuchini_parm_boats_dinner

Tv Snack – Skinny Cow ice cream bar (Jesse’s eating Fish Food ice cream)

skinny_cow_icecream

 

Sunday

Breakfast – coffee and  Low Carb Blueberry Cream Cheese Coffee Cake (FM)  – recipe coming soon

Low_carb_Blueberry_cheese_cake_

Lunch – Zucchini Left overs from Last night

zucchini_leftovers

My workout – Power Yoga

Snack – Orange

Dinner – I just had my baked chicken leftovers and a simple salad (FM)

 

 

Comments Add Comment

  1. private avatar image

    Private Member  | 
    belgrade, serbia

    Wow these pictures are surprisingly VERY helpful…

    I realized I am eat way too much!

  2. private avatar image

    Private Member  | 

    That’s great with the pictures! You have a lot of variety in your meals. I’m a bit lazy and tend to have the same meals over and over 🙂

  3. private avatar image

    Private Member  | 

    Thank you for sharing! ^^

  4. private avatar image

    Private Member  | 
    england, united kingdom

    Thank you for sharing. Love youuuuu 😊😉👍🏻😘😘😘

  5. private avatar image

    Private Member  | 
    curitiba, parana, brazil

    Hi Zu…I saw the new food´s journal just now! Really cool, realistic and nice. It does not matter if photos are not wonderful…they are real, and that is important! I also take snaps of my food and I do not want they look good, they are just food! Awesome…I also loved it…keep it up. And after sometime…you will realize that photos will be same because we eat always same things. Thanks for sharing! I will also make my journal on facebook. Take care and see you!

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