Start Today

Z-Shred Super Food Meal Plan

About this Meal Plan

SHOPPING LIST

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Notes for this week

This is an 8 Week Comprehensive Low Carb Meal Plan focusing on Fat Loss while minimizing cravings and feelings of hunger using super foods, and eating habits that will speed up your progress.

This Meal Plan is still under construction.. We hope to have it up and running soon.. Thank You -ZTEAM

Z-Shred Super Food Meal Plan

Week 1 Sunday Shopping List:

Veggies:

bag pre-cut mixed greens
large bunch romaine lettuce
bunch green onions (sub in salmon tacos instead of scallion)
large bunch cilantro
bunch parsley
1 jalapeño
2 shallots
garlic
small package brown mushrooms
2 avocados
2 limes
2 lemons
1 orange
1 lb. sweet potato
1 grapefruit

Nuts:

Bag of shelled pistachios

Dairy Section:

1 dozen eggs
15 oz tub feta cheese
16 oz. mozzarella cheese brick or ball
Small amount of coconut cream OR heavy cream (your preference)
kefir

Meat:

2 boneless salmon fillets (6 oz)
1 lb. ground turkey
1/2 lb ground beef

Condiments, Spices, Oils, Etc.

salt & pepper
olive oil
onion powder
garlic powder
grapeseed oil
sherry vinegar
champagne vinegar

Other

tahini sauce
can or jar of low carb tomato sauce (I like RAOS )
favorite nut butter (ex: natural peanut butter, sesame seed butter, almond butter, etc.)
mustard

Week 1 Thursday Shopping List:

Veggies:

1 head of cauliflower
1 apple
2 peaches (can use strawberries or apples if peaches are out of season)
small bunch cilantro (only if you don’t have leftovers from earlier in the week)
small bunch parsley (only if you don’t have leftovers from earlier in the week)
1 lemon

Nuts:

bag of sliced almonds

Dairy Section:

butter

Meat:

2 palm sized salmon steaks with skin
2 1/2 cups shredded cooked chicken (reserve a handful for a Sunday meal)

Condiments, Spices, Oils, Etc.:

cumin seeds
rice vinegar
sweet paprika
honey
avocado oil

Other:

small bar of good dark chocolate (at least 70% cocoa)

The first week of this meal plan has recipes that make a lot of leftovers so that you don’t feel overwhelmed while you’re still getting used to the meal plan.
Drink plenty of water. Cutting down on sugar and carbs is a detox process that can create withdrawal like symptoms. Staying properly hydrated will help you with any initial fatigue or headache you might experience during the first week.
If you’re hungry outside the meals you can pick up some snacks from the snack options. Before you go shopping please remember to add the simple ingredients of the snacks to your shopping list so that you’ll have everything you need. As you move along through the meal plan you’ll start to understand how many snacks you’ll need. It’s a good idea to play it safe during the first few weeks and get a little more than you think you’ll need, especially non-perishable stuff. For example, it’s always great to have extra nuts around because they keep for quite a long time and make a filling, delicious, super quick, portable, nutrient dense snack. Hard boiled eggs are easy, too.
Wednesday and Sunday are Moderate Intermittent Fasting Days. I’ve planned each day to include five 100 calorie small meals you can eat throughout the day. Please rememeber to stay hydrated with water and herbal tea.
If you have a craving for sweets, I’ve included some low carb options on the snack list under desserts .
I suggest you to stick with smoothies for snacks - especially those with more veggies in them. You can also invent your own. Your goal is to lose fat, so you have to cut down on your calorie intake. Smoothies that are full of nutrients from veggies will fill you up without adding unnecessary calories.
If you live in the US you might want to consider to sign up to Thrive Market so that you can always save 25% - 50% on your groceries.
Please note that during Weeks 2 & 6 we will do our second shopping day on Wednesday, NOT Thursday.

Breakfast

Power Greens Breakfast Casserole (FM)

Makes 4 Servings. Save the 3 extra servings for the following days.

Lunch

Salmon Lettuce Tacos (FM)

Makes 2 servings of 2 tacos each meal. Sub green onions for scallions. Add up to 4 tbsp of guacamole to each taco and store the rest of the guacamole in the freezer (the trick is to make the guacamole thick if you want to store it in the freezer). Just make sure to save the remaining portion for the following day in the refrigerator.

Dinner

Roasted Sweet Potato With Ground Turkey & Pistachio Dressing (WEM)

4 Servings. Reserve a small, palm sized amount of cooked ground turkey for one of Wednesday’s small meals. Save the remaining 3 servings for the following days.

Today's Snack Options

Fruit

Low-Carb Snacks

Low-Carb Desserts

Smoothies