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All About My Meal Plans
Health | August 07, 2018
My workouts in the ZGYM are diverse, challenging your body in a number of ways. I offer restorative routines as well as hard-core, intense exercises. There are plenty of different pieces of equipment, styles, and times for you to choose from.
But did you know that I also offer meal plans as well? If you haven’t gone on board with any of them, or have thought about doing one for a while, here’s an overview what’s currently available. First though, let me go over why I offer them in the first place.
People wanted guidance in their diet. So, I offered a solution: meal plans to support their training over at the ZGYM. Finding the right way to fuel your body is tough. Beginners are especially prone to making a lot of mistakes, falling for many traps that target newcomers like them. The purpose of my plans is to show you what a healthy diet looks like, and why making it a part of your lifestyle makes you look and feel your best. They’re also excellent accompaniments to any workout series you choose to commit to in the ZGYM. Diet is extremely important when it comes to improving body composition. Even if toning and shaping your body isn’t a concern, diet paves the way for better health. Clear skin, strong digestion, immunity, balanced hormones, mood, sleep- from head to toe, the entire body relies on receiving the proper nutrients that must be obtained from food.
Ready to take a look? Let’s get started!
This was my first guided meal plan for the site, and to date is one of the most popular out of the three. The focus of this plan is losing fat while cutting back on hunger and cravings. Z-Shred is excellent for improving metabolic health, immunity, skin elasticity, and aging. It’s low carb but high in nutrient-dense super foods. You’ll also be learning the right eating habits that can help to speed your progress. Duration is 8 weeks.
For beginners, I highly suggest you start here before trying any of the other plans. However, if you’re on or have finished the Keto Meal Plan for Fat Loss, I recommend you jump onto this plan afterwards as a transition from keto. Or vice versa, since lowering your carbs is a key component of the ketogenic diet.
Shred & Glow Plant Based Meal Plan
If you’re looking to tap into the power of plant-based nutrition, then this is the plan for you. For 8 weeks, you’re body will be receiving tons of antioxidants, micronutrients, and fiber, all of which will enable you to lean up and experience glowing, healthy skin. As a disclaimer, this plan is not vegan, but it does offer vegan meals and modifications for recipes that do contain animal ingredients. And even though there are a few animal foods in the plan, the majority of it is plant based. Finally, the plan includes two days of modified intermittent fasting (MIF) and green smoothie detoxes, which are mini “resets” for your digestion, recovery, immunity, and well-being. If you tend to do better on higher carbs, then this plan is yours for the taking.
Believe it or not, I’ve personally eaten a ketogenic diet several times over the years. However, I never went too deep into the specifics of how or why I did so; I didn’t think the demand was high enough. Recently though, many people started to inquire about my keto “resets”. Anytime I’d bring it up, a number of people would not only ask about it but actually request I make a plan. Now that keto has gone mainstream, I finally became convinced that there was an audience for it. That’s how my 8-week ketogenic meal plan came to be! I put a lot of work into it, providing you tons of information, tips, tricks, and resources for you to use in order to make keto work. There’s a lot of controversy surrounding it, and it doesn’t help that many people today are selling it as a quick fix or cure all. But I personally believe it is a powerful tool for banishing cravings, reducing hunger, balancing mood and hormones, lowering inflammation, and shedding extra weight in the quickest amount of time. If you’re highly doubtful of keto, give it a try. A lot of people really don’t know what they’re missing. Oh, and another thing- this plan does not require you to take exogenous ketone supplements or drinks that you see online today. It is still based on whole foods, and includes many veggie-rich recipes and mouth-watering meals to satisfy the taste buds. On top of that, it provides the macros for each day, so you can rest easy knowing that I truly made sure you were following the diet correctly.
Private Member |
Hi!! Why do we only have access for 6 months?? I purchased Z-Shred last November and saw great results! Wanted to repeat but I don’t have access anymore 👎🏼
Private Member |
you get one year if you are a member. The meal plans have time limits.
Private Member |
sydney, nsw, australia
Yup why I havnt brought but someone mentioned to copy yourself
Private Member |
hi Rebecca I feel it with you. Purchased mine never started or used it now I dont have access. My life was so busy then did not have time to copy it. I personally feel that as long as you pay the monthly subscription fees as a member for the past couple of years we should still have access. Perhaps Zuzka can look into this ….I cant afford to buy it again – The South African rand way to weak against the dollar.
Private Member |
Hi Zuzka. I saw your post about the Keto meal plan. I would really like to purchase it but I was wondering if you accommodate dairy and egg free as well. Also can I use my coupon code from the last meal plan I purchased and sadly never utilized due to a skin condition. Thanks
Private Member |
Hi Alexandra. I believe she is working on other meal plans at the moment including a vegan keto meal plan if you want to wait for it. The current keto meal plan tends to be more heavy in dairy and eggs.
Private Member |
That’s what was thinking. Thanks for your reply.
Private Member |
sydney, nsw, australia
So you pay for plans that expire ???? Over $70 that’s a lot then not to be able to upload and keep e-books??? Really wanted to buy but at that cost only to not own then? No value…
Private Member |
france
Nothing stops you from copying the plan and saving it yourself!
Private Member |
sydney, nsw, australia
Have you done this??? I’m not computer savvy at all!!😬I’ve brought many plans n never seen this that’s all
Private Member |
In the shop there is a clear sign that the price tag is for a 6 months access.
Private Member |
sydney, nsw, australia
I’m aware hence why I didn’t buy!
Private Member |
sydney, nsw, australia
Hence the exact reason I haven’t brought!!..
Private Member |
sydney, nsw, australia
And that exactly why I havnt brought any plans cause I read just that!!!
Private Member |
france
yes I did it for both plans I bought (keto and Z-shred), it’s true that it’s a lot of work but worth it. I copy and pasted the recipes and took a picture (print screen) of each day of the schedule… like that I can repeat the plans in the future 😉
Private Member |
Rosangela
I was wondering how you would compare the two plans Keto and Z-shred. Did you prefer one of them? Did you find benefits to both plans?
Private Member |
france
you can see my answer in my reply to Tamar Steinmetz below 🙂
Private Member |
sydney, nsw, australia
Awesome thanks
Private Member |
Yes I did the same for the Z-Shred, however I think there should be an option to download the recipes and the plan, or they should at least be included in the PDF. Not everyone knows how to copy the content, and it is also a bit of a pain in the a**. Also, to be honest, before I bought the meal plan I thought everything was included in the 40 page PDF, and was disappointed that none of the recipes or the actual plan were in there. It doesn’t really say clearly what the PDF includes, just “with all the information you need from start to finish”. Same goes for the Keto meal plan.
I know this is not the idea as the access is restricted for a certain time period, but 50$ (Since 20$ are for the 2 month Z Gym membership that is included, so I always say the actual meal plan is 50$) is a bit much for a limited meal plan. There are complete printed meal plans for less than that that include more recipes. Of course, it doesn’t necessarily mean they are as good, I really enjoyed the meal plan and would pay the 50$ (resp. 70$) again!
Private Member |
france
Yeah for the first plan I assumed it would be easier to save everything… the hardest was to keep note of what to eat each day plus the extra notes you have, that is why I took pictures of everything… maybe this will be improved in the future because it is true that for the cost you assume you could have it indefinitely. The other thing is that once you no longer have access to the plan you cannot access to comments you made there either, which is sad, the other day I was looking for a comment I made and I could only see the answers I had but not my own comment, lol 🙁
Private Member |
would you recommend purchasing the plans? I;ve been debating with myself for a while now and don’t know if I should and which..
Private Member |
france
I’m happy to have purchased the plans! My favorite is the keto plan, because it does not have any intermittent fasting days (Z-shred has 2 days and I do not like fasting of any sort 🙂 in any case in terms of results I cannot say I have seen differences in terms of weight loss or cm, I stayed the same. This upsets me a bit but I have to admit I did not follow any of the plans 100% for 100% of the time… when I went out I tried to keep according to the plan but I had alcohol for example and since I’m at my ideal weight (I’m just looking for becoming more toned) I think it takes longer for getting results!
After I’m done with the keto, I’ll probably do it a second time around but i will introduce some healthy carbs 1-2 a week. this is not true keto as it will probably kick you out of ketosis but I’ve read several places that when you want to shred those last few pounds and tone up, that you might have to increase carbs intake or at least cycle between low carb and high carb (this could be an idea for a new plan, eheh)… As Zuzka normally says you have to try different things and see what works better for you, but I definitely recommend the plans to get you started (you can read about both styles and just get the one that fits more with your style, I have to say that I did fell great levels of energy with the keto plan that I did not see with the shred plan).
Private Member |
Thank you so much!
Private Member |
I also have both and the most significant difference to me is that I do not have to cook on two days of the week due to the intermediate fastings in the ZShred (Rosangela talked about this). So to me it is the opposite of Rosangela, the fast days are really a relief because I have so limited time to cook after work.
And what was better on the Keto Meal Plan for me was that you had the macros written for each day and each meal which made it possible to me to replace meat with alternatives like seafood without destroying the macro proportions. Without that information, I would have more difficulties coming up with replacement in cases of emergencies (cannot cook or ingredient not found or whatever reason and the meal has to be replaced for example..)
But the bottomline is, I would recommend a meal plan in general, only if you don’t cook at all or don’t already have your own way of eating that works very good for you. If you do, it really comes down to your reasons why you are interested in an external meal plan in the first place.
I would buy keto, if you are really interested in ketosis, otherwise start with the low-carb one which is ZShred. The ZShread meal plan is more flexible because you can eat much more carbs than of course keto! but beware of the fasting days.
Private Member |
Is there anywhere we can print the actual meal plan recipes in a pdf to follow while cooking as it’s a little difficult doing it all from the phone etc. I like to have a printed version handy when cooking.
Private Member |
Hi guys:
Any updates on more of a plant based diet Keto?
Thanks
Margaret
Private Member |
bologna, italy
I don’t remember where but I think Zuzka said she is not doing a plant based keto meal plan anymore
Private Member |
montreal, canada
Is the plant based plan gluten free? And low in grains? What about legumes? Would need to see more of a list of foods / food types before purchasing…
Private Member |
Can anyone give tips on how to get through the fasting days? So far I have not made it through any as I am starving just having the smoothies.