Site navigation and social media links
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 endo–mesomorph (athletic person who gains weight easily).
Monday
Breakfast – Bulletproof coffee and piece of my home made low carb chocolate (FM)
My training – high intensity workout
Workout earned meal – Quinoa Chicken Tabbouleh (FM)
Snack#1 – orange – I forgot to take a picture
Snack #2 – Brussels sprouts with Sherry vinaigrette and parmesan cheese – (FM)
Dinner – Stir Fry Beef with Spicy Sauce (FM) – recipe coming soon
Tv snack – 1/2 orange (I split one with Jesse), an apple – forgot to take a picture
Tuesday
Breakfast – BP Coffee
My training – high intensity workout
WEM – sweet quinoa – recipe coming soon
Afternoon meal – Left over from stir fry beef
Dinner – left over from stir fry beef and caprese salad
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
My training – easy workout
FM – Big Salad
Snack – orange – forgot to take a photo again
Afternoon meal – pan seared steak wrapped in lettuce
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.
Thursday
Breakfast – coffee and a zuchini pizza left over
My workout – high intensity
WEM – oatmeal with chocolate whey protein and pecans
Snack – apple and orange
Dinner – Baked chicken thighs and broccoli salad (FM) – recipe coming soon
Tv snack – berry smoothie – don’t have a photo
Friday
Breakfast – coffee and mascarpone parfait (FM) – recipe coming soon
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.
Snack #1 – another mascarpone parfait (FM) – it was delicious
Snack #2 – an orange
Dinner at a restaurant – meat and veggies
+2 margaritas and I split a dessert with Jesse
Saturday
Breakfast – coffee and a breakfast waffle with berries (FM)
My workout – high intensity
WEM – Peanut butter Jelly Sandwich – almost forgot to take a photo 🙂
Snack – bowl of fresh bluberries and raspberries
Dinner – Chicken Parm Zucchini Boats (FM)
Tv Snack – Skinny Cow ice cream bar (Jesse’s eating Fish Food ice cream)
Sunday
Breakfast – coffee and Low Carb Blueberry Cream Cheese Coffee Cake (FM) – recipe coming soon
Lunch – Zucchini Left overs from Last night
My workout – Power Yoga
Snack – Orange
Dinner – I just had my baked chicken leftovers and a simple salad (FM)
Related Posts
-
Body Sculpting #6 | Lower Body
Intermediates | X-treme Athlete
-
Mobility Drills #32 | Full Body Primal Movement
15-20 Minutes
-
Body Sculpting #5 | Upper Body & Abs
Intermediates | Arms / Upper Body
-
Body Sculpting #4
Intermediates
-
Body Crush #60 | Cardio & Legs
Intermediates
-
Mobility Drills #31 | Upper Back & Shoulders
Mobility Drills
-
Kettlebell Workout #36 | Cardio
Intermediates
-
Mobility Drills #30
10-15 Minutes
-
Body Sculpting #3 | Full Body
Intermediates
-
Body Crush #59 | Full Body & Mobility
Intermediates
-
Body Sculpting #2 | Upper Body
Intermediates | Kettlebells | Resistance Bands
-
Somatic Exercise | Hamstring Release
Somatic Exercise Series
-
Body Sculpting #1 | Lower Body
Intermediates
-
Mobility Drills #29 | Cardio Workout Lower Body
Intermediates
-
Beginner Power Band #11
Beginner | Resistance Bands
Private Member |
sydney, aus
I liked how you took photos of everything you actually ate. It’s a good visual rather than stating the recipe only 🙂 I might try to take photos of food to keep myself accountable and help with portions
Private Member |
Thank you for sharing!
Private Member |
Thank you very much for sharing, it’s very helpful Z!
Private Member |
wi, usa
Thanks for sharing this, Zuzka! I’ve been using the app YouFood (used to be called TwoGrand), which allows users to track their food by taking pictures of it. It helps me, and it’s fun, but sometimes I get in a rut, so it’s helpful to see what you actually ate, and just as inspiring as the menu plans you post. Thank you!
Private Member |
perth, wa, australia
There is a similar app called MealLogger which is also handy.
It allows private and public groups for members posts to be shared as well as tracking using the food-exchange system. Handy for people trying to be more conscious of habits and portions without becoming obsessed about calories (although it does give an estimate of calories based on recorded food-exchanges, so provides that structure for those who want that). It would be interesting to see a zuzka community group on this app.
Private Member |
Thank you Brittany and Hannah for sharing this information I downloaded YouFood and it has helped me so much! Tracking ‘macros’ only goes so far and it’s way too easy to fool myself with the numbers. Seeing everything I ate is much more dimensional!
Private Member |
I love LOVE that you’re sharing pics of your meals! Thank you! 🙂
Private Member |
houston, tx, usa
I love that you did this! Really helps with portion sizing!!! Thank you so much!!!
Private Member |
Hey Zuzka! Instead of posting what you eat on your site why not use Snapchat? I think a lot of us already follow you on there but you dont post much! <3
Private Member |
lake tahoe, nv, usa
Because I’m doing this just for my ZGYM members.
Private Member |
curitiba, parana, brazil
<3 cute you Zu!
Private Member |
québec, canada
It must take a lot of your time to do this, and we are so grateful! Thanks a lot!
Private Member |
reykjavik, iceland
Thank you for all your time and work in sharing your meals with us. You are amazing Zuzka! So grateful for everything you do. I hope you only receive good things and success in return.
Private Member |
PLEASE PLEASE PLEASE, share your photos with us… i know its maybe hard to take a picture anytime when you eat something but it helps to prepare food for me:)
have a nice day
Private Member |
kraków, poland
Did you count your intake calories? You portions sooo small. 🙂
Taking food photos is a great idea!
Private Member |
santa clarita, ca
Hey Z! Thank you for sharing:) What is the tentative date of your preworkout protein fat burner supplement?