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.

The most important thing to understand about my food journal and my approach to diet in general is that I categorize my meals into FM (Free Meal) and WEM (Workout Earned Meal) – definitely make sure to read that article so you know what I’m referring to 🙂

Also, it’s good to note that 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.

Late night cravings?  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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This week I’m traveling so I’ll be eating on the road.  I’ll be vlogging along the way and when I get back I’m going to share with you what I do end up eating while I travel.  For the days I’m traveling I’ll instead leave some suggested recipes for you to try…

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MONDAY – February 1st

I’m traveling to Boise, ID to meet with my friend Jeff O’Connel. I’ll be shooting content for his site Bodybuilding.com.  Our flight takes off mid-morning so I’m going to wake up super early and get in a good workout before we leave.

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

My training -> High Intensity Workout

Breafast -> Apple Donuts (WEM) – pretty simple, quick and easy

Lunch ->   I’m going to be on the flight – but you can try this recipe: Whipped Ricotta and Beet Salad (FM)

Snack -> Avocado Deviled Eggs (FM)

Dinner -> Portabello Mushroom Pizzas (FM) (you could make enough tomato sauce to have leftovers for tomorrow’s lunch 😉

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TUESDAY – February 2nd

I’m going to be shooting workouts all day to promote my book on bodybuilding.com. I’ll be sure to eat a breakfast full of protein and veggies and enjoy one of my pre-workout protein drinks (COMING SOON I promise). For lunch I’ll definitely enjoy some pasta or another delicious, carb-filled option after my workouts and we’re going out to dinner in downtown Boise so I’ll be sure to let myself indulge a little since I’ll have earned it 😉

Here are some suggested recipes for you though!

Breakfast ->  Open-faced Breakfast Sandwich on Microwaveable Bread (FM)

Lunch -> Cheesy Caulifower Bread (FM) (use can use leftover tomato sauce from last night’s Portabello Pizzas)

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!

Snack ->  Twice Baked Sweet Potato (WEM)

Dinner -> Mexican Style Cauliflower Rice (FM) – make enough to have leftovers for tomorrow’s lunch

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WEDNESDAY – February 3rd

I’ll be leaving Boise early afternoon so I’ll have a good, healthy FM breakfast at a restaurant before we get on the flight, then I’ll be as mindful as I can when choosing snack options on the flight. Finally, when we get back in the evening I doubt I’ll feel up for making a big dinner after all that travel so instead we’ll pick up a salad on the way home and enjoy it while I cuddle with the dogs!

Since you’re not traveling, however, try these:

Breakfast -> Portobella Eggs Benedict w/ Avocado Hollondaise Sauce (FM)

My training -> Easier / Recovery Workout from the Bunny Slope Series – after these workout I personally still stick with FM meals after BUT if you’re a beginner and these workouts really raised your heart rate and was challenging, then you can enjoy a WEM meal after the workout.

Lunch -> Low-carb Shepherd’s Pie (FM) – make enough to save time and enjoy leftovers for dinner

Snack -> Blueberry Snack (FM)

Dinner -> Low-carb Shepherd’s Pie (FM) leftovers

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THURSDAY – February 4th

I’ll do my workout in the afternoon.

Breakfast -> Pancake Batter Berry Muffins (FM) – I’ll make enough to enjoy leftovers for breakfast through to the weekend and help save time.

Lunch -> Creamy Avocado and Chicken Lettuce Wrap (FM) – I’ll make enough cooked chicken to use in the recipes for the rest of today and tomorrow.

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!

Snack ->  Tuna Cracker Snach (WEM) – quick and easy, one of my favorite!

Dinner -> Chicken Broccoli and Mushroom Casserole (FM) – with extra for leftovers tomorrow

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FRIDAY – February 5th

I’m planning to do my workout between breakfast and 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. If you do though, 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 ->  Roasted Chickpea Salad (WEM) w/ a simple vanilla protein shake

Snack -> Pancake Batter Berry Muffins (FM) leftovers

Dinner -> Chicken Broccoli and Mushroom Casserole (FM) leftovers

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SATURDAY – February 6th

I’m planning to do my workout in the afternoon (I try to sleep in on the weekends:)

Breakfast -> Pancake Batter Berry Muffins (FM) leftovers

Lunch -> Chicken Salad on Apple Slices (FM)

My training -> High Intensity Workout

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.

Snack -> Blueberry Muffin Smoothie (WEM) – I’ve been really loving this one lately

Dinner -> Mushroom Stroganoff with Chicken (FM)

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SUNDAY – February 7th

It’s supposed to rain in LA on Sunday so I’m planning warm, cozy meals for the day and I’ll do my workout in the afternoon.

Breakfast -> Pancake Batter Berry Muffins (FM) leftovers

Lunch ->  Warm Kale Salad with Radishes and Mushrooms (FM)

My training -> Power Yoga/ Stretching routine

Snack -> Deviled Avocado (FM)

Dinner -> Cauliflower Thyme Soup (FM)