Weekend Meal Plan & Workout Routine

Here’s my Weekend MEAL PLAN and WORKOUT ROUTINE from Thanksgiving weekend. See how I make a batch of food and use it for 2-3 meals. I would love to hear your thoughts, especially on the cheesecake I had for breakfast (ingredients below) or my raw Chocolate Power Shake!

Even though this was a holiday weekend (Thanksgiving), it is still a typical weekend in NYC.

Here is what I ate:


Food breakfasts burn fat Weekend Meal Plan & Workout Routine

Breakfast: 2 eggs (friend in butter, over easy) over bed of jalapeno, carrot, ginger sauerkraut, bacon, 1 apple (lightly cooked with bacon)

Lunch: duck (dark meat), spinach (sauteed in butter), 2 apples

Snack: Shake with coconut milk, maca, mystery butter, grapes, banana, eggs

Thanksgiving Dinner: turkey (dark meat), greens (kale, collard, chard,spinach), cranberry & apple sauce, sweet potato casserole, pumpkin pie – all gluten free (I didn’t eat the gluten free stuffing or pie crust).

Turkey was from local farm and I drank no alcohol. I didn’t stuff myself, but I did have a lot of pie! :)

Workout: Total body circuit training, all body weight and advanced swiss ball exercises for 30 min.


Brunch: 3 duck eggs, bacon, tomato
Lunch: duck (legs, thighs), collard greens (steamed w butter)

Food Choco Shake Weekend Meal Plan & Workout Routine
Snack: Shake w raw cacao, maca, mystery butter (almond, cashew, some other nut I forgot and tahini), 2 bananas, coconut milk, 3 egg yoks

Dinner: duck, kale (steamed w butter)

Workout: Afternoon yoga with a friend at Kula Yoga in Tribeca (a 90 minute advanced yoga class called ‘Flight School’)


Morning Snack: 1 piece of vegan, raw food Cheesecake (cherries, cashews, coconut oil, dates, walnuts, raisins, agave, lemon juice, psylium, vanilla bean, sea salt)

meal plan 3 Weekend Meal Plan & Workout Routine

Snack: Green soup (broccoli, kale, kelp, dulse, butter, sea salt), 1 soft boiled egg

Lunch: 3 eggs, bacon, carrot/ginger sauerkraut, apple, green soup

Lunch: ground pork (local, biodynamic) with raisins wrapped in romaine lettuce leaves & tomato, sweet potato (with butter), arugula w lemon, olive oil

Dinner : black bean soup (beans, tomato, jalapeno, corn, cilantro, peppers, onion, garlic, spices, salt), grass fed beef meatballs, Isreali salad (cucumbers, tomatoes, onion, pepper, apple cider vinegar, parsley, olive oil)

Breakfast: Shepherds Pie – ground beef (w raisins, onions) topped with steamed, mash sweet potatoes (can use red, purple or sweet varieties, instead of white) & side of kale (steamed w butter). Since I knew I was having brunch soon, I only ate a little.

Brunch in Brooklyn at ‘5 Leaves’: grass fed steak, 2 eggs, avocado, spinach, field greens

Late Lunch: steak (sliced thin) on bed of jalapeno sauerkraut, spaghetti sauce

Dinner: beef stew (w broth, carrots, spinach, celery, butter, sea salt) and leftover meatballs

Workout: After a light breakfast, I rode my mountain bike to Central Park and then out to Brooklyn to have brunch with my friend Jason and watch him crush it in a Brooklyn championship softball game. I then rode back home over the Williamsburg bridge back to lower Manhattan.

NYC C Park Weekend Meal Plan & Workout Routine

Snack while riding – if I ride for more than an hour, I bring a snack such as Chilli Lime Mango (dried organic mango w spices – really good!) or a piece of fruit on the bike.

20 min Yoga routine in evening.

Most of these foods are made in batches, so I will be eating the same foods for several days made into different meals. I often eat ‘lunch’ or ‘dinner’ type meals for breakfast.

SOUPS & STEWS are homemade using bison broth from market. I add water to the broth and make enough soup/stew to last 3-4 days.

GREEN SOUP – Greens were chopped up, steamed then blended. Add butter to hot puree and it melts. I don’t always measure, most of the time, I eyeball what I’m making and it works out fine. It was about 2 stalks of broccoli, one bunch of kale, a little water and salt & kelp, dulse to taste.

ROTATION DIET – Notice I do my best to rotate protein sources so the dominant protein per day is the same (i.e. Fri is turkey, Fri is duck, Sat is pork, Sun is beef). I dont follow this 100% of the time, but I do my best to choose ONE protein per meal and ONE protein per day. Vegetables are rotated every 3 – 5 days.

FRESH, LOCAL, ORGANIC, GRASS FED – Everything comes from the farmers market in Union Square. It is ALL organic, local, grass fed. The pork is biodynamic.

METABOLIC TYPE – Every meal has a protein, fat and carb. There are NO processed carbs and everything is fresh. If you pay attention to what I’m eating you should be able to tell what works best for me (my metabolic type). I also eat at least 4 times per day.

SWEETENER – I eat agave maybe once or twice a month.



19 Comments on Weekend Meal Plan & Workout Routine

  1. Looks great! You eat a lot and get away with it … lucky.

    I noticed you eat very little complex carbs. I’ve read you need complex carbs at each meal for best steady energy, satiety, and fiber. Do you agree? I’m gluten free too, so for me it’s beans, pumpkin, squash, or quinoa.

  2. ha! I’ll write about this as well.. the idea that WE ALL need something is false, we are all unique and require different amounts & types of carbs, proteins and fats. and iM not lucky, I earn my diet. I work out and live a lifestyle that requires a lot of quality food and burn it off.

  3. Antonio, quick question if you mind… What’s the health rational with regard to sticking to one protein per day? Does it matter?

    Thanks and Happy Holidays!

    Lauren B :)

  4. Thanks. It was really a very informative post.

  5. How about that raw cheesecake recipe?

  6. Cori…going to have several raw food desert recipes comin ur way

    Lauren – it does matter, everything I do matters in terms of optimnal health & wellness, why ? its easier to digest one protein per meal nad its a simple way to avoid food intolerance by rotating ur protein sources every several days. It also makes it easier to shop and prepare if i know Im only making one thing per day. The main reason is to avoid food intolerance which most people have


  7. Thanks, Antonio. Happy New year!!

  8. Nice post, thanks for sharing this wonderful and useful information with us.

    Green Tea Diet

  9. Thanks. It was really a very informative post. Nice and delicious pics too.

  10. nice article!thanks for sharing

  11. Nice article to have a look. Information shared is worth. I like the most of your articles.

  12. How do you know what your metabolic type is? I did take a test once with the results 40 -30 -30 carb – fat – protein. How do you test? Bought the cookbook and hoping to get more information in the book.

  13. Hi Antonio,
    My kids just saw the photo of your cheesecake and were amazed to read it was dairy free (they cannot take dairy products – and I don’t let them have hydronated fats). We would be very grateful if you would share your recipe!
    Mari and the kids

  14. I ask myself if with these techniques I can finally get rid of some of my pains, it has not been going amazing.

  15. oI am very pleased with the thought and don’t feel like adding anything in it. It a perfect answer.
    Workout Routines

  16. Let it be known that you like chocolate or you may get fruit baskets! Thanks for the great post!

  17. I am doing pranayaam within the morning and it very helpful for weight reduction and for retaining the physique active.

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