Weekly Schedule
Programs

Meal Plans


Workout Programs

Z-Shred Super Food Meal Plan

Please purchase this meal plan in order to view.

Please login to your account, proceed to the store and purchase a Meal Plan to view the content.

Buy

Join ZGYM Today!



Fitness. Simplified.

Get in the best shape of your life.

In just 20 minutes a day.

Period.

Become a ZGYM member to get access to even more, premium, specialized workouts, recipes, workout schedules, and Zuzka's Food Journal by joining ZGYM.

More Info

Comments



496 comments on “Z-Shred Super Food Meal Plan”

  1. private avatar image
    Private

    Private  |  Charlotte, SC

    Hey all! How much fun:) We’re starting July 5 when we get back from travels.

    We’re going to be making our own kefir, it’s super easy…you can buy kefir starter grains online and if you don’t want to use milk, it works with coconut milk (which is super easy to DIY as well, easy recipes online). If you do use coconut milk just make sure to “freshen” the kefir grains in whole milk periodically.

    **Is anyone doing this with a hubby or boyfriend? I’m still not sure how much to make for him serving-wise, I’ll start off with one and a half and see how he does. Will include some snacks for him with his lunch in case it’s not enough. If you’ve done the meals with a guy, please let me know, any experience or thoughts would be appreciated!

    • private avatar image
      Private

      Private  |  Germany

      Hey Lorrie! Interesting I wanted to start making my own Kefir and am curious – how does it taste with coconut milk? I mean perhaps coco-ish 😀 but is it very sour or quite similar to regular Kefir? Do you prepare it just the same way?

      • private avatar image
        Private

        Private  |  Charlotte, SC

        Hey Linda! We really like it with the coconut milk. Kind of tastes like lassi, if you’ve ever had one of those, but not as sweet and with a slight coconut flavor instead of mango:) Yes, you prepare it exactly the same way. We did have to play around with how long to leave the kefir grains in to let it “ferment.”

        • private avatar image
          Private

          Private  |  Germany

          How long do you leave it in? I have red some blogs on it but dont have any practice. Also did you ever try water kefir?
          If you go on holidays, say 2 weeks, what do you do with the grains?

          Sorry for all the questions 😀

          • private avatar image
            Private

            Private  |  Charlotte, SC

            Happy to share what I know! We find usually about 16 hours, but it depends on the room temp, etc. When we first started I just tasted it after 12 hours to see if it had started to get that tartness to it. We like a medium-tart flavor, and our sweet spot seems to be that 16. You’ll figure out your sweet spot once you’ve made it a few times. Haven’t tried water kefir, let me know if you do! As far as storage, after you’ve been using the grains for several weeks, it’s fine to put them in several cups of milk (2-3 if you’re gone for only a week, 4 if you’re gone for longer). They should be good for 3 weeks, but might take a few batches to get back to producing kefir. I know there’s a way to make them completely dormant if you want to take a longer break, we just haven’t had to do that yet. Hope that’s helpful, let me know how it goes for you!

    • private avatar image
      Private

      Private  |  Melbourne, Australia

      My hubby cooks for himself- but he’s more than happy to eat my left over groceries.

  2. private avatar image
    Private

    Private  | 

    Hello Zuzka, Z-members ,

    Thank you so much for the wonderful plan and shopping lists. With vegan modifications, it should work for me!

    I was wondering if my breakfast could always be the same – (WEM) pecan oatmeal ? As I LOVE oat breakfast and always do my workout first thing in the morning . Is that OK or would it skew the results?

    Thank you so much for the hard work (:]

    • private avatar image
      Private

      Private  |  Toronto, Canada

      That’s a great question JJ. I was kind of wondering the same thing as I also do the workouts in the mornings

      • private avatar image
        Private

        Private  | 

        thanks! Glad to know I’m not the only one wondering, would be great to find out the best recommendation

    • private avatar image
      Private

      Private  | 

      Hi JJ

      How you making vegan modifications? Just curious?

      • private avatar image
        Private

        Private  | 

        Hi Mary,

        I am using nut milks (almond milk for example) plant based butters, chia seed or flaxseed eggs, then instead of meats I use smoked tofu or minced/rehidrated soya – or black beans to make ‘meat’ – all of which have similar protein amounts as meats indicated

        • private avatar image
          Private

          Private  | 

          Hi JJ

          Oh that’s awesome and great substitutes. I don’t do soy or beans so I have had to figure out other alternatives. Nuts and seeds you mentioned I have incorporated. So I have modified my menus a bit. I also like to eat lots of raw and do lots of sprouting. Love her workouts though. Keep in touch.

    • private avatar image
      Private

      Private  |  London, UK

      The same here JJ…I love my oatmeal in the morning with some super foods in it and this is the only carb I am missing a big time. I do most of my workouts in the morning as well so I am hoping for a positive answer from Zuzka. I don’t want to ruin what I have achieved so far with the meal plan. Thank you so much! x

  3. private avatar image
    Private

    Private  | 

    Hello!
    I was wondering…as I am trying to motivate my husband to start this meal plan with me…will he survive these small portions at all 🙂 🙂 🙂 he is 182 cm tall, and has about 95 kg, and my main concern is will he have enough energy/nutrients/kcal to loose weight but stay healthy?
    I guess he could have bigger portions than me, but how much bigger? Double the size?
    Any advice is welcome, thank you!

  4. private avatar image
    Private

    Private  | 

    I am mostly on a grain free diet, is this diet flexible enough to substitute with my own grain free recipes?

  5. private avatar image
    Private

    Private  |  SPAIN

    Hello Zuzka! I would like to propose you to make a list of products substitute. I guess it is really easy to find some products in the USA, however it can be harder for other parts of the world, so as I’ve seen a lot of people asked you if you have products easy to find in their countries, so maybe if you give more options it will be easier to follow the meal plan.
    For exaple, it was not possible for me to find jalapeños… and I am not sure if I can substitute it with a chilie papper or another kind of papper

  6. private avatar image
    Private

    Private  | 

    I’m in 4th week of Z’s Meal Plan (plus following her weekly workouts) and Just wanted to say that today I dared to try on a pair of jeans I haven’t worn in quite a while because they had become uncomfortably tight. To my surprise, they slid right on with room to spare, even around my thighs!! This is very exciting for me cuz my body tends to store fat in my thighs and butt and it is SOOO hard to lose it in those areas.

    Also, the food is great, I don’t go hungry. My body has adapted to the fasting days. My cravings for chocolate and carbs are pretty much gone (for the first time ever)! And I find it pretty easy to stick with the plan which is usually a challenge for me, but I think the meal prep and minimal recipes really helps with that.

    Thanks for putting this together! It’s really been a great experience so far! Seeing the results make it more fun to keep going!

  7. private avatar image
    Private

    Private  |  Melbourne, Australia

    What can I use instead of Grapefruit for the smoothie, I couldn’t finish it today.

  8. private avatar image
    Private

    Private  |  Utah

    Is anyone else gaining weight following this meal plan? I have gained 3% body fat in the last month… I know low carb isn’t for everyone and I had my gallbladder removed 10 yrs ago so that may be affecting me, but I feel super lost now nutritionally. This way of eating makes so much sense and now I feel a little afraid of “carbs.” Anyone having this same problem or have any suggestions on better ratios of proteins, fats, and carbs?

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      How long have you been following the meal plan? Have you been sticking to the Intermittent fasting days or was it too hard for you? Do you feel like you maybe eat more after one of those fast days? Have you been playing the hunger game, eating slowly and mindfully? All of these are important questions. You can gain weight by eating more calories than your body burns even if you eat healthy whole foods. The only way to really lose weight is to cut down on your food intake and low carb diet helps with satiety and cravings therefore it should be easier to cut down on portion sizes. Of course the way we eat plays a huge role as well. Eating your food too fast can result in weight gain. Also eating snacks in between the main meals is not recommended only if you’re really hungry – hence playing the hunger game is an important part of this meal plan. If you feel like you have been mindful of all these things and yet you’re experiencing an unexpected and unwanted result, it might be that this type of eating is simply not for you. There’s no reason to be “afraid” of carbs as carbs are beneficial to our health, but being mindful of what carbs are actually healthy and in which amounts for you as an individual is important. You will have to experiment.

      • private avatar image
        Private

        Private  |  Utah

        Thank you so much for responding to my comment, Zuzka! I have been following your workouts for over 10 years now and am thankful to you for the growth and change I have made in my fitness level over the years. I have been following the plan for almost a month now. I have had to substitute some meals for others due to having a 1 hr commute each day with working 9 hr days and being a single mom of a toddler. For instance, I am not able to make a smoothie for lunch, and instead will substitute one of the salads or berry muffins. I try not to sub the WEM’s for FM’s. I drink my coffee black, and try not to over snack on calorie dense things like nuts, but it is possible I am still over eating, or eating too many carbs with the high fat. I am only 5’0″ tall and have always been around 100-110 lbs, and I am not so much focused on my weight as lowering my body fat percentage from about 23% to 19 or 20%. But this month it has jumped up to almost 26% which is quite disheartening after losing baby weight, and then gaining so much back this month. I have always been a very slow eater so that isn’t an issue for me. I think at this point I may need to try the intermittent fasting days again, and try to reduce my portions or snacks to see if that makes a difference. I don’t want to give up on this eating style yet, as I know it has been so successful for so many people. I’ll just have to keep experimenting and be more mindful.

        • private avatar image
          Private

          Private  | 

          Is really like to know this too. I’m 5’4″ 106lbs but I macro count and it makes a difference to eat what you need. That’s why I was wondering how many calories and macros are in a regular day eating in The Z plan?

    • private avatar image
      Private

      Private  | 

      Whitney,

      As zuska mentioned, the way you eat now might be affecting your weight but without further investigation it would be difficult to determine the true culprit. Have you felt ill as of late? Sometimes it is difficult to tell but there is an underlying problem health wise that can contribute (hypothyroid, pregnancy, etc).

  9. private avatar image
    Private

    Private  | 

    Hey, Zuzuka, Nice mealplan! I’ve lost 2,8 kg’s and I’m only on day 6! 😀

    I have a small issue I’d like to adress. I think there’s something wrong with the choice of meals on the second half of week 1. There was no WEM on saturday, and some of the ingredients for the Peach Chicken Salad with Toasted Cumin & Almonds Vinaigrette was missing in the shopping list (peaches and romaine salad). I also bought bok choy, but cannot find a main recepie where that is used. Allthough it’s mentioned to use the leftovers in the recepie mentioned above. It all confuses me and I’m guessing there has been a mixup in the choice of recepies?

    Thanks for all the good work you’ve put into this! xoxo from Sweden! 🙂

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      Hi Marie-Louise,

      I’m so happy for your progress! Don’t worry about not having a WEM on Saturday or any other day. This is a low carb meal plan and there’s a WEM on the previous days, which is plenty. The romaine lettuce and peaches are in the shopping lists – we have 2 shopping lists each week so make sure to check both of them. Then bok choy was a mistake so thank you for letting me know. Everything else is in order.

  10. private avatar image
    Private

    Private  |  Stockholm, Sweden

    Hi, this is fun and easy. I didn’t want to wait until after the vacation, so I started before and will start week 4 of the meal plan tomorrow and week 2 of my vacation. I have made some adjustments during the vacation. For exemple had barbecued chicken instead of turkey some day. Tried to use kind of the same food as in the plan. But the food is really tasty – ok to eat also during vacation! I really feel the difference in my body. It feels good to have the bikini on!

Add a comment

Note: You must be logged in to add a comment. Please log in, or register for a free account.

New to ZuzkaLight.com?

Become a ZGYM Member and get in the best shape of your life!

More Info


Already a member?
Login

Registering for a free account will allow you to: comment on articles, add your own profile picture, get notifications when another member replies to one of your comments, and add workouts to your own personal favorites list.

All fields are required.


Top


css.php

ITS HERE