My Food Journal – The Week of January 2nd

 | Workout Schedules & Z's Food Journal  | 15 Comments

You can use my Food Journal as a template for your own weekly meal plan, but I really suggest you eat according to your own body-type and goals (fat-loss, weight loss, or muscle gain).


We should all exercise daily and avoid added sugar and junk food if we want to stay healthy and strong. If you do want to eat sugar and junk here and there, then at least earn it with your workout even if you’re naturally skinny. It will help you avoid lifestyle diseases such as diabetes.

Nutrition Guide with more info here. 

FM – Free meal that you can eat at any time of the day regardless of your body type. These meals are low in carbs and sugar.

WEM – Workout earned meal, or a meal you should earn with your high intensity training if you’re either an endomorph or an endomesomorph (athletic person who gains weight easily).

DRINK A LOT OF WATER! I have a 800ml glass bottle that I refill 3x a day to make sure I drink about 2,5l of water every day. If you’re having a trouble to drink plain water, you can always flavor it with fresh lemon juice.

These are my supplements: Supreme greens, glucosamine, essential fatty acids, and my pre-workout protein blend with a natural fat burner which you can buy in my store.



+ piece of home made chocolate bar


Snack – small roasted chicken leg & an apple

High intensity training

cup of MoodBooster Tea


Snack – orange

Relax & Digest Tea




Stretch & Tone Workout

Snack. Small piece of home made protein chocolate bar


Snack. Home made protein chocolate bar


Snack – apple

Relax & Digest Tea




+ mood booster tea

High Intensity Training


Snack – orange & relax & digest tea




High Intensity Training

I had the same for dinner

snack – home made low carb chocolate & mood booster tea


Breakfast – Bulletproof Coffee

snack – apple

My Pre-Workout Protein Blend with Fat Burner – I mixed it with half & half and it was creamy and delicious!!

High  Intensity Training





High  Intensity Training




Snack- apple


Stretch & Tone Workout

Snack – orange


Snack – Low carb almond chocolate & Moodbooster tea

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15 comments on “My Food Journal – The Week of January 2nd”

  1. private avatar image

    Private  |  Lodz, Poland

    HI Zu :*** Could you please, please share with us the recipe for zucchini gratin? 🙂 looks sooo yummy 🙂
    Kisses 🙂

    • private avatar image

      Private  |  Curitiba, Parana, Brazil

      Hey lady, how are you? Where have you been? I did not see your comments anymore in the workout pages! Are you following along? Please give news! Missing you here! See you and take care.

  2. private avatar image

    Private  |  Minsk, Belarus

    Thank you! This is a real motivation for me!

  3. private avatar image

    Private  | 

    For some reason I can find the favorites button, but this food journal is one of my favs ! 👌🏼

  4. private avatar image

    Private  | 

    Hi Zuzka,
    Do you think you could write down the times that you’re eating? Is it every 2 to 3 hours? How many hours are you awake during the day? What time is the last meal you eat? I’m just curious because I work full time, I’m a single mom and my son has basketball practice twice a week plus a game. I’m running around with my head cut off and I’m having a hard time finding the time to cook and eat on a regular schedule.

    • private avatar image

      Private  |  Mont-Saint-Hilaire, Quebec, Canada

      Yes, that would help a lot 🙂

  5. private avatar image

    Private  | 


    I have one question: I usually am not able to workout until after work which is at around 5:30pm. I would prefer to drink the pre-workout protein blend with fat burner (one of your supplements, that I’m super excited to try) before my workout around that time, but do you think that is okay, or would the morning or lunch time be best? I just didn’t know if drinking that would alter my sleep and keep me up.

    Please let me know what you think, thank you!

  6. private avatar image

    Private  |  Россия

    Кажется, что так мало еды! 😅🙈 Это не голодно?

    Google translate:
    It seems that so little food! 😅🙈 It is not hungry?

  7. private avatar image

    Private  | 

    I’m supposed to make zucchini gratin tomorrow night for dinner as I am following Z’s found journal this week. Did anyone get the recipe??

  8. private avatar image

    Private  | 

    I noticed there was no lunch on Wednesday?

  9. private avatar image

    Private  | 

    Hi Zuzka,
    How do you make your bulletproof coffee?

    • private avatar image

      Private  | 

      Hi… it’s 1 tablespoon of grass Fed unsalted butter and 1 tablespoon of coconut oil 😊

    • private avatar image

      Private  | 

      1 tablespoon grass fed unsalted butter
      1 tablespoon Coconut oil

  10. private avatar image

    Private  |  Hannibal, MO - Missouri, USA

    I love using these food journals to come up with new ideas for my own meals. Will you be posting a new one soon?

    • private avatar image

      Private  | 

      I was wondering the same thing. It’s been a very long time since she has posted her food journal. Please share with us again.

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