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.

______________________

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 hope 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!

______________________

MONDAY – March 14th

I’ll typically like to start my week off with a great, high-intensity 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

Breakfast -> Sweet Potato and Kale Hash (WEM) 

Lunch ->   Thai Salad with Ginger Lime Dressing  (FM)

Snack -> Crunch Broccoli Veggie Dip (FM) – leaving leftovers to snack on later this week too.

Dinner -> Sesame Chicken Stir Fry (FM) 

______________________

TUESDAY – March 15th

Breakfast ->  Fruit Smoothie Breakfast Bowl (FM)

Lunch -> Chicken and Kale Salad (FM) 

*Pre-workout protein with fat burner drink – COMING SOON!

My training -> High Intensity Workout

Dinner -> Sesame Chicken Stir Fry (FM)  – leftovers

Snack -> Crunch Broccoli Veggie Dip (FM) – leftovers

______________________

WEDNESDAY – March 16th

Breakfast -> Simple Breakfast Stir Fry (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 -> Thai Salad with Ginger Lime Dressing  (FM)– using leftover from Monday’s lunch

Snack -> Crunch Broccoli Veggie Dip (FM) – leftovers

Dinner -> Salmon and Cauliflower Mash (FM)

______________________

THURSDAY – March 17th

I’ll do my workout in the afternoon.

Breakfast -> Kiwi Berry Smoothie (FM) 

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

*Pre-workout protein with fat burner drink – COMING SOON!

My training -> High Intensity Workout

Snack ->  Tuna Crackers (WEM)

Dinner -> Curry Veggie Casserole (FM)

______________________

FRIDAY – March 18th

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 ->  Cinnamon Roll Sushi (WEM)

Snack -> Apple Crumble (FM)

Dinner -> Curry Veggie Casserole (FM) – leftovers

______________________

SATURDAY – March 19th

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

Breakfast -> Breakfast Sandwich (FM)

Snack -> Apple Crumble (FM) – leftovers

Lunch -> Spinach Salad with Salmon (FM)

*Pre-workout protein with fat burner drink – COMING SOON!

My training -> High Intensity Workout

Dinner -> Baked Sweet Potato (WEM)  w/ grilled chicken or salmon

______________________

SUNDAY – March 20th

Breakfast -> Cheesy Waffles (FM)

Lunch -> Cucumber and Edamame Salad (FM) 

My training -> Power Yoga/ Stretching routine

Snack -> Herbal Tea Smoothie (FM)

Dinner -> Collard Greens wrapped chicken and peanut sauce (FM)