Start here if you’re new to the ZGYM and you want a helpful guide on how to modify my personal meal plan for your own personal body type and goals.

Z-Tip: If you’re an Ectomorph (naturally skinny) or Mesomorph (athletic like me) you don’t have to be so strict with carbs. You can have carbs for breakfast as well as after your workout. Check what Body Type do you fall into before you start making changes to your meal plan.

Healthy Evening Snacks you can munch on when you have the familiar cravings for sugary or high caloric treat: herbal tea smoothie, small salad, Kale Chips, Lemon Pepper Artichoke, Sweet Apple Celery Slaw, or mixed berries.

* Remember that you don’t need so much variety. If it’s easier for you to stick to 5 basic meals and you don’t mind to eat them for a week, then go for it. You can have the same breakfast, and same snack every day. You can have the same lunch and dinner 2 days in a row. The options are endless, just make it work for you.

Stay hydrated. I refill my 800ml glass water bottle 3 – 4 times a day. I don’t count coffee, tea, and other beverages into my daily water intake.

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MONDAY – January 18th

I’m planning to do my training in the morning.

Breakfast -> Bullet proof coffee – 1tbsp grassfed butter, and 1 tbsp coconut oil blended in freshly brewed coffee (FM)

My training -> High Intensity Workout

*You can have any meal you want after your high intensity workout. This is the best time to enjoy sweet and starchy foods. It’s not cheating if you earned it!

Brunch -> Apple Donuts (WEM) – with Chocolate Protein Shake (30g chocolate whey protein powder blended with 1 cup unsweetened almond milk)

Snack ->  Cheesy Cauliflower Bread (FM) – Just 2 or 3 slices. Jesse will take care of the rest.

Dinner -> Low Carb Shepherd’s Pie (FM) – I will share with Jesse and have one more portion left over for tomorrow’s dinner.

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TUESDAY – January 19th

I’m planning to do my training in the morning.

Breakfast ->  Bullet proof coffee – 1tbsp grassfed butter, and 1 tbsp coconut oil blended in freshly brewed coffee (FM)

My training -> High Intensity Workout

*You can have any meal you want after your high intensity workout. This is the best time to enjoy sweet and starchy foods. It’s not cheating if you earned it!

Brunch -> Tuna Crackers (WEM)

Snack ->  Orange (FM)

Dinner ->Low Carb Shepherd’s Pie (FM)

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WEDNESDAY – January 20th

I will do my easy workout in the afternoon.

Breakfast -> Bullet proof coffee – 1tbsp grassfed butter, and 1 tbsp coconut oil blended in freshly brewed coffee (FM)

Lunch -> Spicy Kale & Coconut Stir Fry (FM)

My training -> Easy Workout

Snack -> Low Carb Caramel Brownies (FM) – just one

Dinner -> Pan Seared Tuna Steak with Shiitake Coconut Cream Sauce (FM)

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THURSDAY – January 21st

I’m planning to do my workout in the late afternoon.

Breakfast -> Bullet proof coffee – 1tbsp grassfed butter, and 1 tbsp coconut oil blended in freshly brewed coffee (FM)

Lunch -> Spicy Kale & Coconut Stir Fry (FM) – I will have a bunch of ingredients from the previous day, so I might as well use them again.

Snack -> Low Carb Caramel Brownies (FM) – just one

My training -> High Intensity Workout

*You can have any meal you want after your high intensity workout. This is the best time to enjoy sweet and starchy foods. It’s not cheating if you earned it!

Dinner -> We’re going to order my favorite Chicken Thai Pizza from CPK (WEM)

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FRIDAY – January 22nd

I’m planning to do my workout before lunch.

Breakfast -> Bullet proof coffee – 1tbsp grassfed butter, and 1 tbsp coconut oil blended in freshly brewed coffee (FM)

My training -> High Intensity Workout – but only 5 minutes

You have earned a healthy carb meal. Try to stick with some starchy carbs that are not processed. You can do potatoes, whole grains, legumes. Just no fast food, and watch your portion size.

Lunch ->  Apple Quinoa Salad (WEM)

Snack -> Low Carb Caramel Brownies (FM) – just one

Dinner -> Curry Veggie Casserole (FM) with added grilled or poached chicken breast

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SATURDAY – January 23rd

I’m going to do a high intensity workout at the Fit Expo.

We’ll be spending the entire day at the Fit Expo, and there will be a lot of tasting and variety of healthy snacks and supplements, so I won’t plan this day ahead.

Dinner -> We might go out for dinner, but I will stick with low carb options. Probably some sort of fish and veggies.

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SUNDAY – January 24th

Same as Saturday

Dinner -> I will be too tired to cook. We’ll order chicken thai salad from our favorite pizzeria. It’s going to be FM.