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)