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 7th

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

Breafast -> Cinnamon Roll Smoothie (WEM) – it’s like having dessert for breakfast 😉

Lunch ->   Mushroom Stroganoff w/ Cauliflower Rice (FM)

Snack -> Avocado Deviled Eggs (FM) – leaving leftovers to snack on later this week too.

Dinner -> Fish Sticks (FM) 

______________________

TUESDAY – March 8th

Breakfast ->  Pancake Batter Breakfast Muffins (FM) – leaving leftovers to get me through the week

Lunch -> Cheesy Cauliflower Bread (FM) – using leftover cauliflower from yesterday’s lunch

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

My training -> High Intensity Workout

Dinner -> I’ll do a simple veggie stir fry with quinoa.

Snack -> Peanut Butter Fudge (FM) – leaving leftovers for later this week and then giving the rest to Jesse’s dad (who loves this recipe)

______________________

WEDNESDAY – March 9th

Breakfast -> Pancake Batter Breakfast Muffins (FM) – leftovers

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 -> Zucchini Crust Pizza (FM) – using leftover sauce from yesterday’s lunch.

Snack -> Avocado Deviled Eggs (FM) – leftovers

Dinner -> Chicken Thigh Dinner (FM)

______________________

THURSDAY – March 10th

I’ll do my workout in the afternoon.

Breakfast -> Pancake Batter Breakfast Muffins (FM) – leftovers

Lunch -> Chicken Parm Zucchini Boats (FM)

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

My training -> High Intensity Workout

Snack ->  Apple Donuts (WEM)

Dinner -> Poached Salmon w/ Broccoli (FM)

______________________

FRIDAY – March 11th

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 ->  Blueberry Muffin Smoothie (WEM)

Snack -> Zucchini Chips w/ Dill Dip (FM)

Dinner -> Roasted Carrots and Sautéed Beef (FM)

______________________

SATURDAY – March 12th

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

Breakfast -> Fruit Smoothie Breakfast Bowl (FM)

Snack -> Peanut Butter Fudge (FM) – leftovers

Lunch -> Sweet and Spicy Mango Relish (FM)

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

My training -> High Intensity Workout

Dinner -> Pasta with Veggies (WEM) 

______________________

SUNDAY – March 13th

It’s supposed to be rainy on Sunday so I’m going to want warm, hearty meals 🙂

Breakfast -> Stuffed Breakfast Peppers (FM)

Lunch -> Cauliflower Thyme Soup (FM) 

My training -> Power Yoga/ Stretching routine

Snack -> Crepes (FM)

Dinner -> Jalapeño Chicken Casserole (FM)