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Everything looks yummy =)

Thank you for posting this. I love seeing all the ideas! I have been mostly good about our diet but still slip at night – I get so munchy in the evening :-(

I too have a veggie omelet for breakfast, ck and green salad for lunch, and a
meat plus steamed veggie for dinner.

I do drink green smoothies every day. My fav one so far is 1 c almond milk, 1/2 kefir, 1 c frozen blueberries, 1 tablespoon salba (sometimes add protein powder) it’s like a treat.

Do you know how to combat distended lower abs? I feel that it’s not belly fat (at least not all of it!) and it’s worse after eating. Should I just do more abs and strengthen them? (after 2 kids I want to be flat again!)

Every day I try harder and harder to prepare whole foods and teach my kids (5 yrs and 2 yrs) how to eat well. Thanks again for a peek into your life. I did yesterday’s workout today and sweated like crazy :-)

That all looks fabulous and easy to have!!! Super cute outfit too!!!

Ooh, OOH! This is how my day went…

8 am — Spinach, orange juice, ginger, parsley & chia seed smoothie. (Omega fish oil supplement also.)
10 am — Veggie omlette (green pepper & onion) topped w/ spicy salsa.
12 noon — Tuna salad (easy on the mayo) and sauteed snap peas.
3 pm — Carrots, tomatoes & green peppers with hummus.
6 pm — Blackened chicken & goat cheese salad.
8 pm — Skim milk & green tea powder smoothie on ice.

Think I did pretty good, no?

Wow, this whole eating fit thing seems so difficult to me! But I think that is just because I don’t know how to cook ): I guess I gotta learn if I want to eat meals like this… but then again, finding the time to is SO hard. Either way, I’m glad you shared this, it gives me some ideas of what I can do too.

i do the hard-boiled eggs w/veggies for breakfast with a few almonds, then lunch 1 is veggies and tuna with some vinaigrette, lunch 2 is veggies and a few more almonds, dinner is fish with veggies.
i sometimes treat myself to a slice of wheat bread with butter if that day’s workout was especially hard.
love those cheat days though!

Thank you so much for doing a post like this! I love having an in depth view or idea of what your diet is like :))) Too bad I just stink at making delicious salads and greens get old very fast to me lol. That’s okay though I’ll get over it fast and think about how much the benefits outweigh everything so much more! 

I think a picture of your grocery haul would help! :)  Thanks for today’s post.  It really really helps me out figuring out my weekly meals. :D

Love the salads ! Yum ! Yes, grocery haul , please :)

that does look healthy!  I don’t eat meat but I can see how this would be ideal for meat-eaters.  However, I thought 6 small meals were encouraged? 

Healthy and looks good.  Thanks for sharing your meals.  I’m working on losing the 10 lbs. I gained over the summer.  AM Green smoothie with whey, spinach, blueberries, chia seeds, Green Vibrance mixed with OJ and water.  Lunch was black beans, rice, corn, tomatoes and guacamole….   just a little.  Dinner, big salad with lots of vegies and edamame with lemon juice.  Snacks- peach and yogurt, apple and skim milk.  Two more weeks to go. 

you’re right, that was only 5,  oh oh does that mean they cheated for their last meal? 

just kidding!  thanks for the post Zuzana!

that milk shake you had looks good!

Hi – there are tones of carbs and health carbs :)

Scientists and fitness gurus can’t decide if it’s better to eat 3 – 4 times a day or 4 – 6 times a day. It seems that there are too many opinions on this subject so lets look at this with our common sense. If you think that you can get enough calories for the day in just 3 meals and it works for you – I say why not? But if you are like me and can’t eat too much in one sitting because you hate the feeling of a completely full stomach, then you need to spread your caloric intake into more than just 3 meals. 

Hi guys – she got the top from Juicy and bottoms are Victoria’s Secret.

Thank you for posting this Zuz & Freddy :) I love salad especially when the weather is sooo hot. I love adding fruits into my salad since most of them are in season right now. I find that I don’t really need dressing since the fruits are so juicy and sweet,well, maybe little bit olive oil and thats it!
I made this Tropical Chicken salad last week and I’m making it again today. It’s so yummy that I have to share with you guys :D
Chicken : Marinade 2-3 chicken breasts in olive oile, Juice of 1 lime, 2 tbsp. raw honey, 1 tsp dried oregano,1 tsp dijon mustard, 2 clove of garlic,chopped,salt and pepper. Marinade 2 hours or overnight. I grilled them or you can bake or cook in a pan.
Dressing :  lime juice,raw honey, 1 tsp dijon, salt,pepper and olive oil. Adjust the tase to your liking. I like mine sour-sweet.
Salad : Romain, tomatoe and 1 mango,thinly sliced.
Yummy !!

Thanks for sharing this with us Zuzana! I’m craving a salad now lol! I thought I’d share with you a typical day in the life of my diet too: ( like you my choices vary and depending on my goals or when I workout the post workout meal gets swapped around and may be different as well)

6am- 3/4cup egg whites & 1 cup broccoli or (my recent fav is 1big slicing tomato divided into 3 slices and pan seared for 30 seconds each side after the eggs are done), 1 cup green tea or coffee

9am- post workout- 1/3 cup oats, 1/2 cup blueberries, 1 tbsp walnuts, 1/2 scoop vanilla protein powder, and cinnamon, nutmeg, and ginger spices for flavor oh and 1 tsp ground flax all mixed into a yummy bowl mmmmmm.

12p- 4oz grilled chicken or tilapia 2 cups mixed green salad, 1 tbsp olive oil, and splash of balsamic vinegar and lemon juice.

3pm- 1 apple & 1 small handful almonds

6p- 4oz grilled chicken & 1 cup veggies

9p- if hungry- protein shake before bed or vanilla chai decaf tea depending on my goals.

Oh & I drink a glass of water with each meal and try to get in at least 1/2 to 1 gallon of water a day.

yay! much to my delight, I find I’m on the right track! I do have a recipe that I’d like to share. I made this while I was throwing stuff together trying to get rid of food in the house. Turned out spectacular!

Spinach, napa cabbage (leafy part), and regular lettuce
cut strawberries
sliced almonds
Lemon vinaigrette:
     Juice of a lemon
     1/4 cup olive oil
     S&P to taste
     1 Tablespoon dijon mustard (optional)
Top off with a sprinkle of goat cheese

Amazing, can’t get enough of this salad. :D

I think I have an idea of what to do now for my own diet. :D Thanks for the post!!! I’m hoping to find some way to incorporate more lean protein in my diet since there’s not much of lean anything at my house. Any suggestions?

I’m like that too :-(

Thanks for the ideas. Seems weird that I haven’t always been this way – just the last 6 months or so. I wonder of it’s when I changed my diet and added so many more veggies. I will try to incorporate the order that I eat my food an see if that helps. I don’t know that I can go get the massage – sounds like a good idea though. Do you know of an

Thanks so much for posting this it helps give us an idea of what a days diet might look like.

Oh and love the outfit so cute :)

So very interesting!  Thank you for sharing, Kim!  I may have to try the lymph drainage massage soon.

Don’t feel badly.  I’m the same way.  Your body may be craving non-fruit and veggie related carbs for a good and perfectly natural reason.  Try not to beat yourself up for it, and listen to your body.

Each day I allow myself to have some Kashi cereal after my lunch and dinner (which look like Zuzy and Freddy’s with the veggies, healthy fat, and protein), and it works for me.  You don’t want to deprive yourself or you set yourself up for binges, so be good to yourself and tune into the wisdom of your body’s signals.  My best to you!

Wow you guys eat a ton of meat!

Kim is right on the button with this – I suffer from IBS but I think sometimes if I look back at what I’ve eaten I’ve just had it in the wrong order, its easy to forget sometimes.  Sx

Kim is right on the button with this – I suffer from IBS but I think sometimes if I look back at what I’ve eaten I’ve just had it in the wrong order, its easy to forget sometimes.  Sx

LOVE IT! This is the post that I really need. I am really good at working out, but sabotage my results with my diet. Thank you so much for describing your meal and for posting pictures of each dish. I would love to see this kind of post from you and other body rockers; maybe under the food tab? Thank you so much for your motivation and knowledge!

Where did you get this BiIkini I struggle finding somthing cute that keep boobs in….

Love it adorable

hey! lols

Hey there,
There are carbs in every meal that we eat – check it again :)
Also we only train between 12-20 minutes a day :)

I have not worked out for 7 days!!! This is the longest I have gone without working out since I started bodyrocking in November. I have been so sick! I am finally getting my energy back and I am going to start tomorrow. I am so excited to get back into it. Hopefully I will be well enough to do a longer routine. I need it so badly!!!!

Zuzana your bikini is adorable!

My typical day is like this
Wake up (duh) 
Workout
Drink a protein shake (skim milk, skim yogurt, frozen banana, tbs peanut butter, tbs cocoa, half scoop vanilla whey protein) 
At noon, I have a sandwich which is 2 slices of pumpkin bread, light feta cheese, tomato, cucumber, lettuce
then a bowl of fruits
then corn flakes (Vector, high in protein, with skim milk) or Omelete 

Is there a website of the company where you buy your bison from?
 

I was out for a bit a few weeks ago so I know how you feel.  I’m glad your feeling better and able to workout again!!  Your going to feel great tomorrow!! Welcome back

Zuzana/Freddy, you’ve mentioned eating within 30 minutes of waking up but is it okay to workout on an empty stomach first?  I don’t always have lots of  time in the morning and I sure don’t have time to digest my breakfast before I work out.  I usually like to workout asap on an empty stomach.  What’s best?

Hi Zusana and Freddie,I would like to know what you think is the right food combinations?So far your food combinations are great according to this link if you may permit me to post it
http://www.indusladies.com/forums/healthy-food-and-living/91186-good-bad-food-combinations-women.html
I just want to know what you guys think of this.
Thanks

i like taking omega 3 supplements everyday as well. so far in my day:

- small bowl of low fat yoghurt with cherry and strawberries and half a cup of black coffee. plus a small box of 2 wheet-bixes and milk.
- nut trail bar
- small pizza (but couldn’t finish it because there was so much sauce..)

just did a body-rock workout just now to burn off the pizza

now im onto my afternoon snack, thinking what i should eat…fruit or salad. Then off to gym class later tonight..

You look like an Goddess!!

Lovely day,
Carol

I wonder that too. I get up, workout, have a protein shake (with water) straight after (round 7.30am) which keeps full til morning tea (and have that around 9.30-10am) which is normally protein and veg. Lunch is few hours later and so on so I eat every 3hrs or so but I have the time nor the want to eat pre workout either but I think it is ok for fat loss but not as good for muscle gain

Hi Chris, your post caught my attention I think it was the slurpee that did it:)  Sounds like you could use a Food Buddy.  I’m terrible with my diet as well. Ok not slurpee bad but I could use a person to hold me accountable and challenge me with my diet and workouts. You game?? 

Hi Chris, your post caught my attention I think it was the slurpee that did it:)  Sounds like you could use a Food Buddy.  I’m terrible with my diet as well. Ok not slurpee bad but I could use a person to hold me accountable and challenge me with my diet and workouts. You game?? 

Wow like what u had very much, but no fruit?

just to let you know chrisdwpg,

the calories in your box of kraft dinner is 1296 calories, 40.5g fat, only 4g fiber.   a 16oz coke slurpee  would be another 130 calories of straight sugar.  what freddie and zuzana ate could be comparable in calories but way less fat, way more fiber, and way healthier.  if you ate what they did you would probably drop that weight, and feel way better.  even if you couldn’t exercise because of the operations.    just for your info

Hi, Kimberlake!
I used to workout without breakfast for some time and I always felt exhausted. I did not push to my max limit, as I just did not have the energy. So, now I always workout in the evening )

just to let you know chrisdwpg,

the calories in your box of kraft dinner is 1296 calories, 40.5g fat, only 4g fiber.   a 16oz coke slurpee  would be another 130 calories of straight sugar.  what freddie and zuzana ate could be comparable in calories but way less fat, way more fiber, and way healthier.  if you ate what they did you would probably drop that weight, and feel way better.  even if you couldn’t exercise because of the operations.    just for your info

Hi Freddy and zuzana my diet is v similar to yours with the exception of breakfast ehen i have porridge made with water, low sodium salt and coffee. A lot of my carbs come from veg and fresh frui (raw). Like you, i tend to stick to the same foods everyday, with ‘day off’. I cant eat processed food anymore, nor bread, pasta or any wheat-based product- they make me bloated and sluggish. I dont drink any alcohol ever nor smoke. I train a ot, and with this diet have never felt better! Love you guys xxx

Carbs with every meal :)

I like your times of meals – proper weight loss:D

Zoe, hold on there I know how you feel! I’m down with summer flu and it prevents me from working out atm. Can’t wait to feel better to start working out and in the meantime I I focus on my diet:D There is always things you can do aside from working out;)

yea where the fuirts somes in ???

Yup the carbs are the veggies as well… but when should we eat the fruits?

those are such beautiful pictures…i used to have a picture food diary lol and it really helped with snacking because i didnt want to keep taking pictures of random foods i wanted to munch on. even though i like to eat a vegan diet, i always love when people who eat everything make it so healthy.
I just bought some buffalo meat for my dad’s birthday and he also loves it! (but he didnt eat it with all those greens..not his thing sadly).

OMG no more carbs ??? no grains ??? ;D

Wow :) Thanks Zuzana & Freddy!

Hi everybody :D

I think that it’ll be great if we would make like a list of POST-WO/PRE-WO/Breakfasts/Lunch/Dinner & Snacks meals ideas so that we can pick up a recipe & make it. it’ll make it much easier on us to implement… :)

Whadaya think ? Wouldn’t it be great ? We can all suggest meal ideas for the BodyRocker inbetween-meals snacks, pre-wo snacks, post-wo meals etc…then we would put it together to a links-list of the recipes :D

OK it’s just an idea… I hope you’ll consider my suggestion as well :)
have a great day !!!

<3 ya'll !!! BR Beth

7.30 – oatmeal plus cucumbers, almonds.
10.00 – steamed omelette  with tomatoes & zucchini, cucumbers
12.30 – steamed salmon, fresh veggies (tomatoes, cucumbers, rukola), olives, 4 tbsps of buckwheat.15.30 – cheese, 1 apple, 1 orange, 5 almonds.19.00 – poultry soup with potato & carrot, rukola, cucumber, tomato, dill, olives, 1 glass of kefir, kvass.
20.30 – 1 grapefruit, 1 tangerine, 1/2 banana, 1/2 apple

maybe too much fruits but I like them as well as veggies.. got hungry in the evening so chose fruits..

I think Zuzi looks leaner much more than before the diet plan. it’s a huge inspiration for me when I decided to start following it too..)))))

YEAH Of course they are – but what about the more “grainy” carbs ? talking ’bout Oats, Rice, Buckwheat, Quinoa… ?!?!?! :{
& where are the starches… Yams, Potatoes, & other root vegetables… where are they/when/how frequently should we eat them ??? Thanks…

Thanks for posting this, I think a food haul is a good idea, I always struggle to break down food I see into what I would need to buy.  I dont think I could eat so much food or so often, I tend to eat once a day like our ansestors did and it works for me, its very controversal but so are most peoples diets.

Hi Zuzaana,

I have some Tatanka Steaks in the fridge.  A gift. Yours looks very tasty. What spices did you folks use?

–Chris

How about allowing yourself one out-of-diet meal a day? That would both take the pressure of your socializing and the hunger from your belly. That said, you can always try to make the healthier choice while with your friends, say, a sandwich with salmon and rocket salad rather than a sandwich with bacon and cheese. For dessert, go for the fresh strawberries with Milk rather than for the creamy chocolate cake with Vanilla Icecream. Noone will even notice :-) (I do more or less the same, though less rigidly: my friends have decided I’m just weird that way and leave me alone.)

Seems like a low carb diet (I don’t say no-carb diet, I consider, that veggies are carbs, but they are low in calories and contain little amount of them).
On such a diet I wouldn’t have enough energy (if follow it every day), so I have other eating plan :)

Anyway, everything looks tasty :)

Great meals, thanks for sharing.  And you look so beautiful in the picture :-)

Looks tasty.
But way too little food for me. Lol. I think I rather have Freddies portions and two hands full of protein :D (Although I probably add just more fat in my diet).
I hope you guys will share the ice cream recipe with us.

You don’t eat dairy a lot, right?

Zuzana, I want to gain weight (muscle of course, and not fat). Do I have to do more hard excercises (more weight in the sandbag, harder bodyweight excercises) or can I do just your workouts and eat more?

Also, do you guys ever experience muscle soreness?

Hi Zuz and Freddy, well I’m bodyrocking for a year and 4months now ! i see great results but.. im not slim as i really want to be.. i dont take any supplements and i eat well sometimes i slip with the diet true!.. but any natural diet ideas would help for me.. or if theres someone who has the same problem! I love this fitness program so much i exercise everyday im addict.. what should i really do? :/ please reply it would be awesome !

Thanks for everything Zuzana and Freddy you rock! :D

Mandy

It could be what foods you are eating together. If you look to holistic nutrition rather then food guides, food combining is a little different since different foods digest differently. Also could be a build up in the colon. A colonic from a qualified colon hydrotherapist would probably help alot as well.

Bananas, snap peas and hummus are all high in carbs and all veggies have a little bit of carbs. This is similar to how I eat but I do have about two more servings of fruit. Fruit is what keeps me from craving starchy carbs and sweets. And grains are overrated. The human body function quite well without them. The only grain I eat everyday is a 1/4c of old fashioned oatmeal post workout everyday.

Hi there Cfc83,

well, I’m very much like you describe. I’m an addict to the fitness program Zuz and Fred have got here, but I slip on the nutrition part, very much like you.

I’m going trough a program Zuzie has talked about a few posts earlier – precision nutrition – you can find it here http://www.precisionnutrition.com/ and then choose your prefered site, sign up and you’ll go trough a free course on weight loss. I found it amazing, because you can start with baby steps and grow from there, make it easier on yourself to go trough the change you need in your life.
It says there you need a coach or a buddy to help you go trough the changes. Wanna be mine?
Lets help each other? Keep posting, in no time we’ll be thiiiiiiiinnn…

They have it during their cheat day once a week :)

The only issue I have with your diet is that you can afford to eat onions as part of your breakfast, damn it :)

What works well for me are, for example, Chillie-style stews (kidney beans, corn, tomatoes, TVP or any other soy product (you could use ground meat for the protein part, but with soy, all of it can be a staple in larder)) and any veggies that you think go with it. For example peppers, carrots, celery, leeks, or whatnot. The same way, I prepare ratatouille as a takeaway meal, but since the veggies are fresh, I’d rather add some ground meat, seafood, or steamed fish. Both are equally tasty hot and cold. Just make sure they are thick rather than watery – it’s a lot easier to transport that way. These I usually have for dinner and prepare enough to take away leftovers the next day. I would guess you could even make a huge portion and freeze it in portion-sized freezer dishes.
Salads are a takeaway classic – easy to prepare, healthy, and oh-so-tasty. Just be sure to transport the dressing seperately and add it right before you’re going to eat. It’s a lot better that way.
Joghurt or cottage cheese with fruit and/or celery are another possibility. You could also add nuts for variety and good fats.
Or, if you’re really, really pressed for time, just grab an apple or a peach or two tomatoes and have it with a handful of nuts.
Hope this gave you a few ideas.

Thanks so much!  I love seeing your “typical day.”  I’ve heard so much about buffalo…glad you mentioned it.  I’d like to try it.

Zuz, How many Omega-3 and Greens tablets to you take per day?

Oooooh, I love the breakfast plate!!!
Also Zuzi, the first picture (you) is so pretty, it is obvious that you are HAPPY with you life now, cause it just SHINES from inside out! :)

Great! Thanks Annie!I don’t have mangoes in Moscow – but I may change them with peaches which are in season for me now and they have amazing taste!Thanks for sharing!

Zuzana and Freddy! I have a question here – I see that you are eating protein supplement every day like 3 times. Should we necessarily do the same thing to have good results with health/appearance and training or not? Because I follow your workouts and I try to eat right (veggies, protein from foods, good fats, water so on)so should I add protein in pills or powder or whatever or I can just go on with food protein source to have a lean body? can you please explain??? Because frankly speaking I am not a fan a protein supplements, I never used them and not very eager to try. However, if you explain with some arguments, I may see the advantage of them.

Hoping to receive your explanation,

Irina

Huh ?!?! fruits ONCE in a week ??? only on cheat days ??? ohhh… if so - that’s not enough… !!! :/

wow…looks yummy!!! I wanna try this..:)

I’m a fruit person as well and I cannot live on restrictive type of eating but then again, everyone can decide what is enough for them and what diet to follow :)

Yummy post! :)
I just had a delicious salad – it’s nothing special, but it tastes GOOD! :)
Ingredients: – lettuce, tomato, bell pepper, eggs, mustard, parsley, lemon juice, water
Preparation: cut lettuce, tomato and bell pepper to pieces. Cook eggs (I had 2 medium-sized). when cooked, cut egg-whites to pieces and add them to salad. Mash one yolk with fork, add chopped parsley, tea spoon of mustard, a bit of lemon juice and if needed, water to dilute the dressing. Top salad with it and voila! Ready to eat. :) Other yolk …? Can be used for another dressing. ;)

Patricia,

Will try! thanks.. i mean i deserve to be more slimmer if i train that hard.. i need to keep my diet good! no cravings for now.. you helped me so much thanks for your advice

Mandy 

Hi Kgilliam 78,

My transition to this sort of diet was in NO way immediate. It probably took over 6 months for me to realize the difference between what my body wanted and what my body NEEDED.

I never feel tired eating this way, but if I want a few extra carbs throughout the day I’ll have that omlette on a dense/dark bread (with a 4 min workout before work), or have some quinoa with dinner (though I often make a pretty big dent in the hummus jar, itself).

My biggest temptation is probably BEER when out with amigos. But throughout the day I may also give in and have a big glass of juice (better than candy), a random spoonful of peanut butter (Meet Joe Black styles), or even a full out de-railing of this plan like a Bubble Tea, a soft drink, or a few gourmet cookies. I don’t have “cheat days,” more like intermittent “cheat moments” or “cheat meals” that indulge my occasional cravings but don’t ruin everything I’ve worked so hard for. I find this works best for me.

Ps, isn’t green tea powder (matcha) the BEST? It’s like loose leaf green tea to the max!

Looks super tasty! also F & Z thanks for the recent post where you mentioned Precision Nutrition, their site is right up my ally and look forward to the books I’ve ordered. I’m hoping my diet is not too far off the mark thus far and I also have a Greens suppliment powder and fish oil in liquid form that I can add to my protein shakes to make those a quick complete meal on the go.
Thanks for this site, you guys are amazing!!

I wish I could eat the exact same things…but where I live…the kitchen is off limits for everything except steaming and making instant noodles….so the diet part is such a challenge right now. Sometimes, I end up getting freshly blended fruit juice instead, because its just a lot easier that way.

Your diet looks good, unfortunately i have a very fast metabolism and along with weight training and your your workouts combined, this diet didn’t work for me. I’m currently trying to gain muscle and found this only caused me to lose weight that i had struggled to put on.

I know what works for some might not work for others but for anybody trying to gain muscle (who struggles) i think a higher carb diet is needed (only good carbs like quinoa and sweet potato of course!)

That was actually my next question – how long between each type of food do I need to wait to make this effective?

I have read a little about this Paleo diet – I will read more!

I have been interested in trying green tea, but I’m not sure what kind to get.  Any suggestions?

Great post! Very very similar to how my friends and I eat. You gave me a dinner idea for tonight. I’m in a steak mood now! My boy friend will love it. We usually just have chicken.

AWESOME !!!!!!

i LOVE your guilt-free”ice cream” idea and can’t wait to try it…THANKS! 

i LOVE your guilt-free”ice cream” idea and can’t wait to try it…THANKS! 

i LOVE your guilt-free”ice cream” idea and can’t wait to try it…THANKS! 

everything seems delicious 
thanks for sharing with us!

Grocery haul please!! That would be fantastic, I’m moving out and am going to live on my own in a months time.. Doing groceries will be a daily thing then, and I really want to keep everything as healthy as possible! So I’ve got to start planning :)
A quick question, how much protein are you aiming for a day? I’m always wondering, is it really that important to eat that much protein?I love your diet, mine is different but similar in ways. I usually have a smoothie+nuts mix in the morning, some veggies and a protein source for lunch (like veggies + cottage cheese dip) and then a salad,cooked veggies and meat for dinner. I’m really a 3 big meals per day person, they keep me full better than smaller and I don’t feel like eating more frequently!And I supplement with fishoil and a multi, drink green tea and water..I did the grab your balls workout too:My scores were 20 20 19, 20 20 19 for wood chops9 9 9.5 for the burpee35 36 37 for the sprint lungeball climbers 48 (I counted both legs as 1 rep) 57 58Toss and catch 29 26 28

Thanks for sharing this post and your eat-day – that´s amazing :) love the breakfast -  I´ll try it tomorrow :) Zuz,  on the first picture, you look absolutely fantastic *wow*!!!

Would LOVE to see a grocery haul!! Maybe you could go to the grocery store too :D

ok, no we know what you eat everyday which is great :)…but now i want to know your skin care routine everyday!  Your skin always looks so good!

Thank you for posting this. I know so many people have been bugging you guys for it for ages. Great idea with the protein sprinkled on the salad. Love the picture… I hope that’s a swimsuit because I want it!!!!! 

I feel the same way. This must be way below 2000 calories. If I ate this way I would disappear and I am already slightly underweight. But I guess metabolisms are different (although it confuses me that Freddie doesn’t eat more?).

@Zuzana&Freddie: Do you both want to lose weight maybe? I don’t mean losing fat, I mean weight ;)

Hmmmm your breakfast looks so delicious and yummy.  

Today i  did  for the fist time ” Cherry boom boom workout” honestly i don’t remember the last time i sweat this much. Thank again guys for this wonderful site. You guys ROCK.

thanks for pointing that out (the skincare routine)..I also asked her to do so a few days ago…Glad you joined me:) hope it works!LOL

Any would do…I don’t like the flavor of it by itself so i usually mix it with some other flavor I like (mint, etc) Hope it helps:)

Looks great…My fav dressing is: 
Equal parts Red Wine Vinegar & EVO (extra virgin olive oil)
Dry mustard
Garlic
Salt and Pepper
lemon juice

So good…

Looks great…My fav dressing is: 
Equal parts Red Wine Vinegar & EVO (extra virgin olive oil)
Dry mustard
Garlic
Salt and Pepper
lemon juice

So good…

That’s the one :)

If you read through the previous diet posts it does list legumes as something we eat on a regular basis – this photo journal just didn’t include them because we didn’t happen to eat them that day. This is NOT what we eat everyday – it’s meant as a snapshot of one day.

If you read through the previous diet posts it does list legumes as something we eat on a regular basis – this photo journal just didn’t include them because we didn’t happen to eat them that day. This is NOT what we eat everyday – it’s meant as a snapshot of one day.

I think posting grocery lists is a good idea, or pictures of a grocery haul. The difference from my typical day than yours is more whole grains (oats, brown rice, whole grain bread) and less veg more fruit, but I really need to start adding more vegetables on a daily basis.  I get really weird if I don’t add the carbs from whole grains,I usually breakdown and eat chocolate or something.  I also like to eat nonfat greek yogurt, with blueberries, sometimes I’ll put some crushed raw almonds, and a little honey, lots of protein and soooo good!

I love your pg for eating….I usually eat in the morning and in the evening 3….4 different fruits and some psyllum or rice and of course 1 or 2 glesses of flat water….. or a salat…and for lunch I eat fish or some meat with fruits or vegetables….and during the  day I drink a lot of water…more then 3 L

Hi Zuzana and Freddy,

Okay, so I don’t know if this has been asked and there are so many comments to search through, but what times do you usually eat at? I find it very hard to eat on a regular schedule as I work evenings, so I tend to be behind on everything. My breakfast is usually lunch and lunch is dinner etc., and this causes me to want to eat late at night after work. I don’t know if any of you have this problem. If so, what do you all do about it? Sometimes I just don’t want breakfast even when I do wake up early. What do I do then? I know it is very important to rev up that metabolism when you wake up, but I can’t eat when i’m not hungry in the mornings.

Also, what kind of dressing do you use if any? I eat salad all day every day. I can’t live without it! However, I love dressing way too much too, which is not a good thing, so I’m trying to find a healthier dressing or alternative for my salads. Any advice?

Looking at your typical daily meal makes me feel good as it’s pretty much how I eat with the exception of the fatty dressing and my obsession for sweetened ice tea with tons of lemon (It will be my downfall along with cheese!)

Anyway, thank you guys for all you do. I hope you all realize how many lives out there you have affected in such a positive way.  Keep it up!!!

Elle

I eat like this because the doctor prescribed it….before this pg I ate the way you eat but my weight was getting bigger so ….The doc cut my food and now I`m watching my weight even better….it`s good for me…I`m not too fat…I have a normal bodyweight but I have problems with my thyroide..  :(   But I`m bodyrocking with your pg and I have only good news sice june 2009…I think…or even earlier…I`m a real fan of your workouts ant I just love the way you look…You`re the image I wanna see in my mirrow…keep on bodyrocking ….

As soon as I started eating a diet of mainly fruits and veggies I started losing weight.  I did body rock for months and lost nothing eating PBJ’s and cereal and stuff.  Now I eat mainly fruit and veggies smoothies all day, eggs, beans, old fashion oatmeal, all kinds of nuts, natural peanut butter on fruits or veggies, Kefir and we are looking for raw milk. Sometimes Quinoa or barley when I feel like I need it.    We are in nowhere wisconsin right now but when we get to colorado next month, there will be a lot more health foods stores, Id like to start using a vegetable protein shake for workouts, or some of this vegetable supplement stuff Z’s taking. 

These documentaries changed our outlook on food, I recommend them: 
Fat, Sick and Nearly Dead
Food Matters

It’s still important to consume some amount of grains for the long term (or longevity)… the Q is what the right portion / how frequently should we consume grains ??? where can I find more trusted info … ?

MANY MANY thanks !!! :)

Ooops :D

Yay !!! 17 likes :P

Come on let’s make it :D

Yay it surely WOULD !!! & maybe some more daily eating plans like this would be really helpfull !!! g
YAY !!! :D

Way to represent Deb – nice work! I’ve switched to a similar plan, mainly veggie carbs, a little fruit and yams or quinoa post-workout and have been dropping body fat steadily ever since while feeling great. Haven’t done the cheat/treat day yet, but seriously considering it. Thanks for proving women over 40 can be ripped and fit. Always good to have another role model to look to – thanks! :)

 Hmmm… maybe I misestimate the calories… the nuts, the oil and the ice cream might have more? Still, I feel I’d eat a whole meal in addition.

Great planing… unfortunately there’s no way Im gonna purchase any kind of protein powder/any other sup… (Parents…) I hope that I’ll still get enought protein from eggs, fish, etc… Just not overdoing ‘em…
I’ve got to admit Im too confused about the eggs !!! they meant to be eaten whole but everyone (also zuzana) seperating them & I don’t know if I should do it too… if not, how many eggs should I eat… etc :/
BTW is your protein sup is animal based ? Mant thanks… <3 BR Beth

Fruits are good post-workout with your protein supplement. The natural sugars help shuttle the protein into the muscles. You can also eat fruits in your salads, or in the mornings. But if you’re trying to lean down, I wouldn’t eat more than one serving, early in the day and really limit the really sugary ones like bananas or mangos.

Hi Fred – have you stopped consuming legumes ? (e.g hummus/garbanzo,black/kidney/white beans,peas etc) if not – how frequently you consuming them ?

Are you eating grains only on cheat days ? if not – how many times a week ?

Many Many thanks !!! I know my Qs are bit too precised but I really wanna know :)
<3 BR Beth

Thanks so much for sharing. I wish bodyrock had a forum or personal journal where we could post our daily exercise/food to keep ourselves on track.

Anyways I’ll share what I ate today:

7am- 1 whole egg, 1 egg white scrambled with onions, black pepper and topped with hot salsa, with a heaping side of broccoli

10am- 1/2 cup low-fat yogurt, handful of nuts and a kiwi

1pm- after workout protein shake, 1 frozen banana, scoop of whey protein, vanilla extract, tablespoon of peanut butter and skim milk

3:30pm- wild salmon topped with homemade pesto and a heaping side spinach side salad with sliced avocado, tomato and cucumber

later: chicken breast strips and veggies with homemade hummus

Wow so simple yet YUMMY !!! errr gotta try this :D

YAY !!! can’t wait to try this meal-plan out… !!! (except I don’t have all of the sup/prtn-powder etc… :{ )

When I’m in those kinds of situations I usually just get some nuts or trail mix and fix it in small portions to eat throughout the day (or I’ll make my own, chopping tiny pieces of dried fruit and some walnuts/almonds/sunflower seeds and maybe a couple of pieces of dark chocolate or cacao nibs).

That’s great LaurenP – I hope I have an easy solution too! I don’t eat a lot of grains but I haven’t cut them out completely. Maybe I should try that.

Hi Matt, 

I used to throw out a lot of food because it would go bad before I got a chance to eat it. As much as I can enjoy spinach or celery a whole bushel seemed like a bit much for me. Strategies I’ve found that help me eat what’s in the fridge before it goes bad are:

a) Don’t buy food when you already have food. Seems obvious, but going out and buying a bag of apples when you have a box of oranges you need to eat up will cause you to waste them. 

b) Organize your fridge so that you have a shelf dedicated solely to fruits/veggies/leftovers that will go bad soon if you do not eat them. If those tomatoes are hiding in the crisper you are less likely to consider them when you eat. 

c) Pre-cut your veggies before they go bad. You’ll be more likely to want to snack on them throughout the day because you won’t have the hassle of washing/cutting them.

Hope this helps,
Jodi

I think most people are missing the very basics of weight management. You need to know how many calories a day you are burning and how many calories a day you are eating. Obviously if you are commenting on this web site you are serious about your workouts and how you look. Be just as serious about what, how, and how much you eat. There are tons of websites that will give you your basal metabolic rate as well as your activity calorie burns. There are also tons of websites that will count your calories meal by meal. You just have to be honest about your activity levels and accurate about how much your eating. Waging on how much oil you are using in a meal can increase your calories by hundreds, while guessing between a small, medium, or large apple is of no big consequence.

The “Ice Cream” Snack I’m assuming is one serving as shown? Since there’s no amount listed for the almond milk, I calculated it at 1/2 cup. There wasn’t an amount listed for the plain, fat-free yogurt, so I calculated it with a 6 oz serving of Chobani Greek fat free. My protein powder was Isopure vanilla, and I only used one scoop – which contributed 110 calories and 22g protein.  
Here’s the low-down:CAL- 488, PRO – 44.2, CARBS – 16.1, FAT – 25.9 The pecans, while only 1/4 cup, were 196 calories….but I will say, this was one of the ‘BEST-EST’, YUMMIEST snacks I’ve had in a long time – and I didn’t even use the vanilla extract. In fact, it was so good, I think it would be amazing as a pre-bedtime dessert/meal….or perhaps as a mid afternoon snack since it really is satisfying & curbs hunger.
I hadn’t calculated the macro’s on this until after I’d tried it, so I almost flipped out, but it WAS filling and I couldn’t eat lunch b/c I was so full from this!
Play with the ingredients to suit your taste - 
Great one, BodyRock!

Zuzana! Where can we buy your bikini – if it is a bikini that you are wearing!!! So adorable!!!

I want to eat at your place! All looks delicious. 

This was my day:

8am-4 egg whites with onions and green peppers and a side of carrots
11-(post workout)- Protein shake with almond milk, banana on flax bread with peanut butter and green beans
2pm- Turkey Burger with baby spinach salad and tomatoes, cucumbers
4pm- plain organic greek yogurt with blueberries and broccoli and cauliflower
7pm- tofu stir fry with mixed veggies and brown rice :)

–hope this looks like a good day :) sometimes I try to have an all vegetarian day too!
 

PS-I really need a blender or something to make smoothies! 

 I feel your pain. My spouse and I spend the same every 2 weeks on nothing but fruits/veges, meat, water and other staple foods. We rarely go outside those items and splurge on little extras. If we do, it’s on nuts. Those items are so expensive. Yet, candy is always 3 for $1!

I want the ice cream recipe & by the way how many G’s are in one scoop of that protein powder? I’m guessing 15-20G’s??? Perhaps even less?

Your breakfast looks more like my lunch could be lol! 

this is what i had today. (school days) 

breakfast (6:40 am): 1 cup of oats with different seeds + sliced apples + 10 almonds with milk 

Snack (10:20 am): 1 piece of whole wheat bread with 1 turkey jam+1 egg + some plants in it.

Lunch (1:30 pm): hot lentils mixed with rice. + small lettuce + carrots salad. 

Tea time (4:30 pm): 1 glass of milk + whole wheat sandwich with cheese + turkey jam + tomatoe with carrots) 

Snack post workout (7:00 pm): today i had a yoghurt (flavored) and im eating some carrots right now lol

Dinner (8:30pm) : haven’t eaten it yet, but i will have some pasta with tomatoes sauce and a piece of chicken breast.

Your breakfast looks more like my lunch could be lol! 

this is what i had today. (school days) 

breakfast (6:40 am): 1 cup of oats with different seeds + sliced apples + 10 almonds with milk 

Snack (10:20 am): 1 piece of whole wheat bread with 1 turkey jam+1 egg + some plants in it.

Lunch (1:30 pm): hot lentils mixed with rice. + small lettuce + carrots salad. 

Tea time (4:30 pm): 1 glass of milk + whole wheat sandwich with cheese + turkey jam + tomatoe with carrots) 

Snack post workout (7:00 pm): today i had a yoghurt (flavored) and im eating some carrots right now lol

Dinner (8:30pm) : haven’t eaten it yet, but i will have some pasta with tomatoes sauce and a piece of chicken breast.

hi! cool post!
Frederick! are you eating apples? banana? pinnaple? etc tipical fruits??, or like them have sugar , you eat them on the cheat day? please answer :)!
thanks!!

Hi Beth!
Yes! Eggs and fish are great sources of protein. I actually have grown to like egg whites better so it’s just a preference for me. Just so happens to be that it is the leaner part of the egg. BTW I think Zuzana has used a whole egg in her egg white dishes. I’m not an expert on the yolk controversy but they do have a lot of nutrients in them so don’t be afraid of the yolk. I just prefer the taste of egg whites. As far as how many eggs you should be eating is up to you. I eat 4 egg whites (about 3/4cup) in the morning for breakfast. Each egg white contains 5 grams of protein so I figure 20 grams for breakfast is enough considering your body can only take in 20 grams of protein in a sitting. Lastly, I do have a whey protein supplement and it is lactose free because I am lactose intolerant. I’m not an expert in nutrition by any means this is just what works for me. Does any Bodyrocker want to share what they know about the yolk controversy?

That buffalo steak looks so yummy! Buffalo meat is much better than conventional beef because they’re leaner and also have higher Omega 3 (buffalo most likely grass fed compared to beef unless they’re labeled grass-fed beef)

Ok my food of the day (7/26/11)
B-fast/post workout meal: 2 hard boiled eggs drizzled with Coconut Aminos and baked purple yam – YUM!
Lunch: Sweet and Sour Braised chicken with steamed veggies and a whole avocado
Snack: 1 organic yellow peach
Dinner: Similar to lunch (protein wise and the fat (avocado), with romaine lettuce and different kind of steamed veggies w/ homemade satay sauce :D

I also tend to eat same thing everyday (mainly a combo of veggies, protein, and healthy fat) for main meals and 1 fruit serving for afternoon snack or sometimes none at all.

That buffalo steak looks so yummy! Buffalo meat is much better than conventional beef because they’re leaner and also have higher Omega 3 (buffalo most likely grass fed compared to beef unless they’re labeled grass-fed beef)

Ok my food of the day (7/26/11)
B-fast/post workout meal: 2 hard boiled eggs drizzled with Coconut Aminos and baked purple yam – YUM!
Lunch: Sweet and Sour Braised chicken with steamed veggies and a whole avocado
Snack: 1 organic yellow peach
Dinner: Similar to lunch (protein wise and the fat (avocado), with romaine lettuce and different kind of steamed veggies w/ homemade satay sauce :D

I also tend to eat same thing everyday (mainly a combo of veggies, protein, and healthy fat) for main meals and 1 fruit serving for afternoon snack or sometimes none at all.

Have you tried to add some healthy fats in your meal – like avocado, coconut oil or well sourced animal fats? Fat usually helps keeping your hunger at bay.

Ha! I also did Cherry Boom Boom Workout couple days ago :D

Me too! I eat sweet potatoes mostly after working out to replenish my glycogen :D

Where did you get that top?

You might be better consuming fruit not too close to your workout time (either prior or post workout) because fruits have fructose which will affect your blood sugar level. As for fat, it’s better to take it prior workout as it might give you more energy and not post workout as it might be hard to digest by your body. Post workout meal is best if it contains starchy carbohydrate from sweet potatoes/squash  paired up with lean protein to replenish your depleted glycogen. You can read more about post workout meal on this post: http://www.crossfitpaloalto.com/2011/03/19/eat-to-win/

I would suggest talking to a dietitian. You should not avoid grains completely or close to that. Everyone needs a different amount of carbs based on their metabolism and activity level. Besides too much protein will lead to increased excretion of calcium
through the kidneys, which can result in low bone mineral density and
osteoporosis. People who take in large amounts of protein need extra amounts of vitamin B-6(bananas, avocado,legumes,nuts,whole grains and breads), because protein needs adequate B-6 intake to
break it down. Eating too much animal protein fat can increase your
saturated fat intake, which can lead to heart disease.Read more: http://www.livestrong.com/article/373793-problems-with-too-much-protein-in-the-diet/#ixzz1TMR7rLiBI know that it’s usually suggested to eat carbs in first pert of a day because we are most active then. But try it differently. If I did not sleep well or enough, I would avoid carbs for breakfast because I will usually feel sleepy after doing so. I could eat some at lunch and a little more at dinner to keep me going until I put my son to bed. For some reason I don’t feel sleepy if I eat carbs in the evening.
And also I eat about 3 servings if my day wasn’t too active and up to 5–if it was.

I would suggest talking to a dietitian. You should not avoid grains completely or close to that. Everyone needs a different amount of carbs based on their metabolism and activity level. Besides too much protein will lead to increased excretion of calcium
through the kidneys, which can result in low bone mineral density and
osteoporosis. People who take in large amounts of protein need extra amounts of vitamin B-6(bananas, avocado,legumes,nuts,whole grains and breads), because protein needs adequate B-6 intake to
break it down. Eating too much animal protein fat can increase your
saturated fat intake, which can lead to heart disease.Read more: http://www.livestrong.com/article/373793-problems-with-too-much-protein-in-the-diet/#ixzz1TMR7rLiBI know that it’s usually suggested to eat carbs in first pert of a day because we are most active then. But try it differently. If I did not sleep well or enough, I would avoid carbs for breakfast because I will usually feel sleepy after doing so. I could eat some at lunch and a little more at dinner to keep me going until I put my son to bed. For some reason I don’t feel sleepy if I eat carbs in the evening.
And also I eat about 3 servings if my day wasn’t too active and up to 5–if it was.

Okay thanks Brooklyngirl!!!!

Thanks Dedicated Bodyrocker!!!

Okay thanks!

I really appreciate this post – and I would love to see the grocery list! http://www.benjity.wordpress.com  Oh, I was so excited to find out that my sister has started doing (and loving) Bodyrock.tv, too.  I told her about it a few months ago but had no idea that she had gotten hooked! (:

Have you gone to the Precision Nutrition website at all…the one that Zuzana mentioned???  Anyways, I just decided to order their cookbook….just arrived today…and WOW it’s amazing….and best of all….they’re quick, super easy to prepare, beatiful photographed…..and the very bestest of all….it’s clearly marked and categorized (breakfast…post-workout….anytime….etc.)…..and when you order the book….they send you a dessert ebook (free)….glad that Zuzana suggested that site!!!!

Hi Tiffanie !!!

Thanks for your PWO-shake recipe ! Im also looking to add PWO snacks/meals like this but without protein powder etc, something that really anyone can make w/ all of the ingredients. Well the recipe is great, but just not anyone have the powders so Im like thinking about something more simple :)

But many many thanks !!! Let’s go guys, keep throwing your Ideas :D

<3 & appreciate, BR Beth

Hi Kaz, thanks for asking :) It went well, I am waiting for them to call me about the results, I HOPE I will get the job at the 2nd company I visited. There are great people there and I would really love to be a part of that team. I think they liked me, we will see… they told me they will call by Friday, so I am still waiting…. I didn’t get the apartment I wanted, so I keep searching :)

This sounds sooo delicious! I will definitely steal some of those ideas!

 Thanks so much! im doing it from today! hope i see great results wish me luck :D

 Thanks so much! im doing it from today! hope i see great results wish me luck :D

Hi Jos, is it not good to eat ftuctoes-dense foods (like fruits) before/after your WO ?(like bananas, etc)
also, do you have any pre/post-WO snacks you consume ?

Many Many thanks, <3 ya !!! BR Beth

Are you guys on the “Caveman” diet? 
Just curious because this day is similar to what my meals look like.

Ok great post but more importantly…where is that swimsuit from?! It’s super cute!

If you look up a recipe for Spanish Tortilla (tortilla in Spain is an omelette, not a flat bread), it’s probably similar to that. it’s like an egg-pie

Thanks pfit:))  wow that is a lot of calories and I will certainly play with it a little..but I am supper excited about trying this…looks so yummy

Looks sooo pretty!!! Can’t wait to try this one….thanks Annie!

Gosh I’ve been thinking about posting this for quite some time now, but never got around to actually doing it, so thanks Beth….you’re soooOOOOOO onto something here!
I struggle on a daily basis wondering what I should eat and when I should eat, so I’m sure I’m not alone when I say that I think the idea of starting a food list/menu full of healthy options is a GREAT idea :) I can’t WAIT to go through all the posts later tonight when I’m chill’in
You go girl! By the way, what time of day do you workout?

Try adding coconut oil instead of carbs. A lot of people, especially if you’ve eaten a not-so-perfect diet, or struggle with weight and health problems, also struggle with blood sugar imbalance and really need a healthy, CLEANSING diet before they feel like their cravings are truly beaten and controllable. Since blood cells live for three months on average, you need to stick to a near-perfect diet for about three months before you will get that feeling of, “YES! I’ve beaten my cravings!” Virgin, unrefined coconut oil is an amazing tool to help you do that. I highly recommend Cherie Calbom’s book “The Coconut Diet.” Using this book as my shopping guide/menu plan, I dropped 30lbs in 2 months after I had my first child. A lot of people told me it wasn’t healthy to be losing weight as fast as I was, but I was consuming a high-calorie diet, and doing moderate exercise, which tells me that my body was finally getting the nutrition it needed and no longer needed to store useless calories as fat. You can get the book super cheap on amazong or ebay, and the only other expense you need for the diet is coconut oil (which can be expensive, but I suggest checking out http://www.globalgoods.com/products.html) and switching up what you actually purchase, grocery-wise. It’s HARD because it requires real commitment and it really is life-changing. I can tell you now that I will never go back to the eating habits I had before having children, because I see that the way I live not only affects me, it affects my children and their future as well. 

Yooow… BELIEVE ME Tammy, I know Exactly what your’e talking about. Im struggling so bad w/ my diet that I had to “reveal” this super-simple (yet powerfull) Idea ’cause when it being written down it it’s SETTLES the absent-minded to Calm & Definie :)

Well, you know – I was thinkin’ bout it more & realized that really everyone is different & can suggest endless Ideas… so I guess that when we all have our on “blog” here on the site we all post our personal menus/meals we prefer to eat along the day.

But surely we should try making this list !!! (we also need to give the credit to every BR “chef” for every one of his offered recipes)

We may contant Zuzana to see what she thinks of the Idea. I think it makes sense & we should definitely try this out to ease it on the people…

‘Bout the WO – I usually WO before the last meal of the day (=dinner) but it’s particulary ’cause I working in the morning (I have to get out of home real early/quick).. but In general, I WO whenever I feel I have enough power for it to really maximize my efforts & I’ll probably eat something (even a little) before I starts. (or I’ll make sure I ate at least 1 meal that day)

BTW today wer’e going to an extremly-fun water park :D I think that I have’nt been in those for years… well… it’s time to enjoy it again :)

So Many thanks to you guys, Keep it simple, add your favourite-right-timing recipes & keep BodyRocking !!!

<3 You So Much, BR Beth

I agree! I had been having a really hard time lately at work (in a restaurant) drinking a lot of soda, because it’s free. But last week I was finally able to just quit, and after only drinking water at work, I don’t even want it anymore.

Though I still will sometimes sneak a sip of my boyfriend’s glass bottle Coca Cola…but not all the time. I would drink like 2 or 3 glasses of soda in a shift, though, and now I only drink water.

I’ve also cut back on drinking. It’s definitely nice, and also means I don’t make late night Waffle House trips anymore, but I do enjoy every sip of a really good beer when I have one (or four).

I like to eat several meals a day when I’m at home or when I’m able to have it with me, but for work, I usually just eat three (sometimes even two) meals a day. I wake up and have a smoothie (full fat Fage Greek yogurt — tons of protein, a banana, frozen fruit [I just get whatever's on sale, it ends up being something different every couple of weeks], and fresh fruits in season, plus a little juice or almond milk if it needs it) or a ‘real’ breakfast of eggs, bacon, fresh fruit. I go through phases of liking each. :)

I have a really slow metabolism no matter how I eat, really, so those keep me full for HOURS, even when I’m at a really long shift, on my feet constantly. Sometimes I’ll bring a bag of nuts as a snack in case I get hungry, but usually I don’t. 

Then I’ll have an early dinner once I get home. Most of the time when I make dinner it takes less than half an hour. My standby is quinoa with sauteed veggies and some cheese grated on top and a protein, usually fish. It takes less than 15 minutes, start to finish. Every once in awhile I’ll get a craving for burgers, then I’ll get a pound of organic grass-fed beef and make 4 burgers out of it (make them flat so they don’t seem so small! Really anything more than 1/4lb is too much…it always leaves me satisfied). It too takes less than half an hour. And once a month or so I’ll even make a fancy pizza from scratch. The dough takes a minute to make and an hour to rise, so during then I’ll make my own sauce and prep all the veggies I want on it. A lot of the times, though, I just roast a bunch of veggies with some salmon for half an hour and that’s dinner!

Anyway, what works for me is NOT having to prepare a million meals a day when I have to work. On my days off I enjoy being able to graze, but on my days off I don’t want eating to be a chore. I really enjoy it, it keeps me sustained…but I guess just play around and see what works for you!!

The blackened chicken & goat cheese salad WAS a restaurant meal!

Hi Mar Tini! :)
Have you tried to cut gluten and/or dairy product from your diet? Just like you, I dit many differents diet in the past years, and when I got back to a normal and healthy diet, I was having flatulences and was always feeling tired… I tried cutting any gluten from my diet, and all the symptoms were gone within 2 weeks!
Good luck! :)

awesome – that’s so much food! Great to see the serving sizes and to highlight that to have a great body you have to have a good metabolism, and you have to keep your metabolism up by eating all this food!

thanks – as someone who has struggled with weight in both directions it is good to see your workouts, your examples of food quantities – puts a visualisation to the term ‘healthy diet’!

Awesome – loving BodyRockin as always :)

Zuzana’s protein is only 50 calories, so drop 60 off that total. Still a good amount….

Did you just freeze yours or did you put it in an ice cream maker? I want to make some but I’m not sure how exactly to do that..

You can make a smoothie the night before and store it in your fridge. I make them in the morning and find it only takes a few minutes, especially if you lay everything out by your blender the night before. 

Or prepare some healthy mini quiche (with or without shells) in a mini muffin pan on Sunday.  They are great chilled from the fridge and you can package them to-go or eat them while you get ready.. full of protein and can have lots of great veggies.  

Hope this sparks some ideas… 

Planning is key when you’re busy.  Take one day (I use Sundays) and prepare a meal that you can bring to work for lunch most or all of the week.  If you have access to a microwave or toaster oven it is ideal (and, obviously, a fridge).  I make all kinds of delicious meals that reheat nicely.  Stir frys, salads w/fish or chicken, etc.  I do the same for dinners.  Right now I have the makings of salmon patties in my fridge in some tupperware.  I’ll throw a patty in the pan or on the grill and eat it with some veggies or salad or maybe even on a bun (gasp).   You might have to find time mid week to restock (I usually have to prepare something small on Thurs night for Friday’s lunch) but after using this method for a long time I’ve got it down to a science.  

I just mentioned this above but I’ll post it here, too.  

I take my Sunday afternoon and prepare a lot of food.  I make something that is for lunch at work and will last me at least 4 servings (so Mon-Thurs).  If you have access to a fridge, microwave or toaster oven that is ideal.  You can do this with minimal equipment, too, though.  Stir fry, salads with fish or chicken or almost any variation of lean protein and veggies will work.  I do the same with healthy snacks.  If I want something prepared, I make it and bring one for each work day.   And for dinner, I frequently just make eggs or something (I can eat breakfast anytime) but if I want something else I try to find ways to prepare as much as possible beforehand.  Right now I have salmon patty stuff in my fridge. It’ll stay stored in tupperware for about a week. I get home, throw a patty on a pan or grill and eat it with some veggies.  Prepare salad or salad fixings ahead of time and store together or separate to prevent wilting and such.  Dice a bunch of veggies ahead of time so you can very easily throw them into anything… omelet, salad, steamer… Most veggies will last a few days stored in tupperware in the fridge.  

This way, eating all day is possible and you can get plenty of healthy foods in. 

Hy Zuzana – If I wanna have the afternoon salad meal – what can I use instead of the protein powder scoop ?
I just don’t have any powders… many thanks (:

<3 BR Beth

Hi again Zuzana & Freddy :)
I’ll be SO THANKFULL to you if you could post a “typical day” routine for those who don’t do supplements at all (or just can’t get/afford them) !!!

It’ll be much realiable/practical for most of us BodyRockers… I hope you understand & agree w/ me.

thanks again, w/ endless <3 & appreciation,

BR Beth

why are carbs bad? I see in a lot of posts you don’t eat them, and even I feel encourage to stick to this type of diet plans, I honestly don’t see myself without pasta/breads/rice/potatoes/etc…  :( isn’t good to have them also?

Carbs, as a whole, are not bad. You have to eat the right types, though, as in: no enriched grains/flours, no white or bleached flours or grains, etc. WHOLE grains, consumed within a two-hour window post-exercise are the most beneficial. To eat starchy carbs like pasta and bread more than that is just asking for an imbalance in your blood sugar and insulin. The body simply isn’t created to handle that many carbs.

Me too… I just DON’T do well without the grains/starches. Im SO frustrated sometimes because of that.
Everyone’s different… if I need the energy, I’ll eat that type of food ! we just have to control our portions.

Would you share your eating plan with us ? I think there are some people here who would like to know other diet strategies (like me (:)

Hi zuzanna
This diet is great but I have trouble controlling myself and end up overeating. How do you control yourself? How do you keep up with it? Oh and I’d love for you to post a new recipe. I was hoping for a chicken stir fry recipe. Thankyou :)

Like this meal only thing I am not really a meat and chicken eater, I use fish and tofu plus lots of beans. I will up mu use of the whey protein, I have recently started having it with water 1st thing in the morning with a half of a grapefruit, then a little later something else. Salads are at least once a day, so awesome.

helloo i just have a couple of questions regarding my diet. im trying to get an amazing body basically i want amazing abs. i have an addiction to coffee. i recently started making my coffee out of unsweetened vanilla almond milk and purevia. is that bad? are artificial sweeteners like splenda bad? i also tend to binge on fruit, will that hinder my workout results? i want to start taking protein powder which one is the best?

From the articles I have read only the dark roast coffee in moderation is good for you.  I never tried it nor do I drink coffee so I can’t tell you for sure.  

 it’s called food combining I heard about back in 1992 never really paid attention to it until much later.  The way it works I believe is that different foods needs different enzymes.  Protein and starchy carbs need different enzymes it can’t produce both.  Some people don’t have enough enzymes reserves so bloating can also occur.  There are enzymes supplements or you can just chew your food more.  The more you chew your food the better the digestion. It is suggest to chew at least 50 times per mouthful, or until the food is practically in liquid.
http://www.internethealthlibrary.com/DietandLifestyle/Food_combining.htm
http://www.yourbodycanheal.com/enzymes.html
http://www.whfoods.com/genpage.php?tname=george&dbid=36
http://macrobiotics.co.uk/chewwell.htm

 I use extra virgin olive oil and lots of it.  It doesn’t make me gain weight.  There’s a lot of fake olive oil out there so you should find one that tastes “peppery” suited to your taste.

Sounds like you need more fat in your diet.  Olive oil, avocados, coconut, flax oil, nuts, seeds etc .

I would lay off on the soy nuts those aren’t good for you anyways.  Only fermented soy is ok to consume in moderation.

Also if you afford it it’s better to drink fresh vegetable juices. It certainly helps hunger at bay. You can buy a cheap juicer and try it. You’re more likely hungry because you need nutrients.

hello everybody i am new here. but i train at the gym almost everyday since april last year. I already look skinny as I wanted it to be. I lost about 20 kg (that is 44 pounds) and my weight now is 134 pounds at the height of 5.7. my BMI is 20 . body fat = 19.6 % (40 % of muscles and 60 % of water). I think I do not have to lose fat anymore, as I used to lose for this 1,5 year. So i decided to follow Zuzana to build my muscles to be so perfect as of her. But when I see at her diet I think that this is too much for me. I am affraid that that I will gain in weight if I will eat as much as she eats, because I am not used to such big portions so often. I feel too full . And my question is if it is normal?
Please write some advices for me. What do you think about my measurements if I should change sth to make better progress.

P.s: I was used to eat 1200 kcal and it was enough for me. I never felt hungry.

additional questions:
1. Is 1 hour walk and chores a kind of activity that I can include to the time of my daily activity ?

thank you in advance for your replies.

Daria.

hello!

I wanted to purchase the same protein you use that has no flavor. What is it called because I do not know which one it is on the supremegreens website!

Thankyou!
vale

Im a veggie what would I replace the meat products with?

This is great. Do you use olive oil with every salad in order to keep up your fat levels, or was it really just 1tbsp with the evening meal? Do you consume the recommended daily allowance for fat or do you undercut it? I guess you derive lots of good fat from the egg, the milkshake, the chicken skin, then with the olive oil with the final 2 salads. I always use olive oil with salads, otherwise its just like eating rabbit food! :) But I have learnt to be very careful with it, as it packs 125 calories per tablespoon! It is pure fat after all.

You’re great, guys… I just discovered your website, and I already started the 30 days workout program. I’ll stick to it and if it’s possible I’d like to ask you some questions about my  situation. Should I do it here, or where? Please let me know. Thanks!