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My Food Journal - Week of Feb. 22
Workout Schedules | February 21, 2016
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? When you have the familiar cravings for sugary or high caloric treat here are some healthier alternatives: herbal tea smoothie, small salad, Kale Chips, Lemon Pepper Artichoke, Sweet Apple Celery Slaw, or mixed berries.
I do want to share with you guys that typically I’ll have maybe 2-3 portions of fruit that aren’t included below. I don’t plan it out really, I’ll just have an apple, orange, cherries, berries, peach (or other fruit low in Glycemic Index) while I’m working. Low GI fruit is considered FM so I don’t worry about it!
* 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 eating 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.
Finally, it’s important to 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 food journal is a template of how I typically prepare my weekly meal plan using the recipes on my website, and to show you how my diet evolves around my training. New recipes are coming every single week so that we have always interesting variety of healthy and nutritious meals.
My hopes is that by sharing this with you, it helps give you an idea of how I eat on a regular basis. This can inspire and motivate you to stay consistent and not sabotage your training with a bad diet. Of course, you have to find what works best for you and adjust according to your own personal preference and fitness goals!
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MONDAY – February 22nd
I’ll do my workout in the morning.
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 -> French Toast (WEM) – Probably my favorite post-workout breakfast 🙂
Lunch -> Roasted Carrots and Broccoli w/ Asian Dressing (FM) w/ some pan seared salmon (recipe from my 15 Minutes To Fit Book)
Snack -> Pizza Muffins (FM) – leaving leftovers to snack on later this week
Dinner -> Roasted Carrots and Broccoli w/ Asian Dressing (FM) – leftovers from lunch
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TUESDAY – February 23rd
I have a busy day so I’ll wait till the evening to do my workout.
Breakfast -> Portobello Eggs Benedict (FM)
Lunch -> 2 Pizza Muffins (FM) – leftovers from yesterday
My training -> High Intensity Workout
Dinner -> Steak w/ Cream Sauce and Sweet Potato Fries (WEM) – haven’t made this in a while, looking forward to having it again this week.
Snack -> Blueberry Coconut Bars (FM)
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WEDNESDAY – February 24th
I do my training after breakfast.
Breakfast -> Spinach Mushroom Breakfast Frittata (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 -> Cauliflower and Artichoke Casserole (FM)
Snack -> Blueberry Coconut Bars (FM) – leftovers
Dinner -> Cauliflower and Artichoke Casserole (FM) – leftovers from lunch.
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THURSDAY – February 25thth
I’ll do my workout in the afternoon.
Breakfast -> Spinach Mushroom Breakfast Frittata (FM) – leftovers
Lunch -> Asian Fusion Chicken Soup (FM)
*Pre-workout protein with fat burner drink – COMING SOON!
My training -> High Intensity Workout
Snack -> Apple Donuts (WEM)
Dinner -> Asian Fusion Chicken Soup (FM) – leftovers from lunch.
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FRIDAY – February 26th
I like to do my workout 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 – but only 5 minutes
Lunch -> Meatloaf Muffins (WEM)
Snack -> Blueberry Coconut Bars (FM) – leftovers
Dinner -> Kale Salad with Chicken and Champagne Vinaigrette (FM)
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SATURDAY – February 27th
I’m planning to do my workout in the afternoon (I try to sleep in on the weekends:)
Breakfast -> Grapefruit w/ hard boiled egg (or scrambled maybe)
Lunch -> Chicken Stuffed Peppers w/ Miso Sauce (FM)
*Pre-workout protein with fat burner drink – COMING SOON!
My training -> High Intensity Workout
Dinner -> Meatloaf Muffins (WEM) – leftovers from lunch yesterday.
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SUNDAY – February 28th
Breakfast -> Protein Pancakes w/ Hazelnut Chocolate Spread (FM) – I have leftover hazelnut spread from last week.
Lunch -> Chicken Stuffed Peppers w/ Miso Sauce (FM) – leftovers from yesterday.
My training -> Power Yoga/ Stretching routine
Snack -> Portobello Pizza (FM)
Dinner -> Shepherd’s Pie (FM)
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Private Member |
sydney, aus
Do you make food for your partner as well and does he eat the same thing? Also what about drinks like wine etc??
Private Member |
lake tahoe, nv, usa
I make enough for both of us but he doesn’t always want to eat what I eat 🙂 he likes to eat healthy but he’s more picky. I like to have a drink here and there but I tent to stick to just a glass of wine at the evening. I like Margaritas a lot but those are really high in sugar so I always make sure I have a really good workout that day before I go out. I don’t have more than 2 drinks though because I don’t like being too tipsy.
Private Member |
peterborough, ontario, canada
I’ve always admired your consistency and resiliency (no matter what is going on in your life). Thank you for being an excellent role model for people like me who can tend to get side tracked. I come here every day, but especially when I feel like I might be wandering from my goals.
Thank-you 🙂
Private Member |
switzerland/, france
I should come consult and get inspired from food journal more often. Food is my pitfall.
I just happened to read/check on the first recipe of french toast. this is what we call “Pain perdu”…which could be translated as wasted bread.
this is typically done with bread that is too old/hard to be eaten as such, but still valid to eat (not molded or hard-dry), so you soften it with milk and eggs and let it soak, then will go cooked in the skillet.
We used to have this as kids, but now I moved away from eating bread, so not sure how to replace it?
Private Member |
pa, usa
Was consulting the food journal for some meal ideas. Saw your post. Have you tried sweet potato or pumpkin waffles made with almond flour? Or pancakes with coconut flour! I don’t eat bread either. But since I’ve learned to bake with almond flour, I can have my muffins and sweet breakfasts! Add some protein powder and they are great for post workout !
Private Member |
switzerland/, france
I had bought an e-book with all recipes for making bread without grains…but the ingredients are hard to find (psyllium husk, coconut flour…) so I guess I need to order online , probably from outside of europe …or maybe in the UK .
I love almonds, but wondered if almond flour (which is basically ground almonds, right?) doesn’t give a taste of almonds to all ? also it is more calorie dense… I am already having difficulty keeping track of my nuts intake (could eat handfuls every day). So I skip the breads altogether for the time being.
Private Member |
curitiba, parana, brazil
Hi Zu…I will give you a suggestion. If possible I would like to see your meals after you eat them. I mean to say no week meal plan but real meals of the week. I do not mean this is not real but sometimes we plan something and that simple does not happen and other times we do not plan but something really good comes out so even if you post your meals with one week delay, still we can get the idea and try the recipes. What do you think? See you, take care.
Private Member |
wi, usa
I like this idea. It would be helpful to see the plan, and the actual meals, even if it was delayed a week or so.
Private Member |
tx
I can’t find this weeks food journal, am I over looking it somehow?
Private Member |
fl
I can’t find it either.
Private Member |
fl
Okay, just found it. The food journals are linked in red in the paragraph “About the workout schedule” above our workout schedule for the week in the full schedule posting view.
Private Member |
lantana, fl, usa
Hi ! i wanted to know if there is a way to ask a questions privately through my account.
Private Member |
lake tahoe, nv, usa
Hi, we don’t have this feature unfortunately.
Private Member |
Hi Everyone ! I was wondering if i was the only one who feels really hungry sometimes and needs more legumes in my diet.
I used to follow a low carbs diet for years but as a vegan i think it is difficult to keep It strictly.
I m not overweight but I d like to be more lean.
Any advice ?!
Have a good we!