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Z-Shred Super Food Meal Plan

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

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    Private  | 

    Hi! Super excited to start! Been following your workouts on Youtube for years! ** QUESTION**… I thought we got two free months in the Z-Gym once we purchased the meal plan. Is this still true? And if so, how do I access it? Thank you!!!

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    Private  | 

    Hello all!
    Does anyone ever drink La Croix (plain or naturally flavored) once in awhile? Is it okay to drink, or have you come up with other fun healthy options?! 🙂 .

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      Private  | 

      I do! I think it’s a good option when you want a cold carbonated beverage.

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    Private  | 

    Hi Zuzka, I have a question: I have a bit of an isuue with fasting, I’ve been practising it before Z shred meal plan (16/8 protocol mainly, it worked nice for me), I’ve noticed however than 2 days of 500 cal fasts a week resulted in binging the next days for me, which is smth I should work on, off course, as this way I was jeopardising the great results I started to get from your meal plan. So I was thinking to continue 16/8 protocol and one day of 500 cal unstead of 2 (I really like the whole idea of fasting and its benefits, so I wanna continue doing it and make it work for me without falling into gross eating patterns afterall). I work out fasted early in the morning (around 6-7 am) and then wait untill 12pm when I have my first meal and fininsh eating at 8pm. Do you think it’s not good to wait that long (like 5 hours) after the workout and I should adjust it somehow? Thank you very much.

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      Private  |  Mont-Saint-Hilaire, Quebec, Canada

      I am doing the same thing (IT 16/8) 🙂 But on fasting days I double the amount of calories and only takes 2 meals, so my total calorie for the day is 1000 calories that I eat between noon and 8pm.

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        Private  |  Jura, France

        bonjour Vivianne, do you take a BP coffee?
        as per Dave Asprey , the “inventor” of the BP coffee, he recommends women a light IF 16-8 by taking still a bp coffee in the morning (I guess without sugar added) . I have been doing this for 2 years now and wondered if that breaks the fast or not?
        it is only fat, so does not trigger the insulin-based digestion, I would think it is reasonnable to admit this is OK to be considered still an IF 16-8. ?
        I do then workout at lunch, and my first meal is arount 1.30/2pm. Last meal can be up to 9 pm (so more of a 17-9)

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          Private

          Private  |  Mont-Saint-Hilaire, Quebec, Canada

          Bonjour Laila 🙂 No I do not drink bulletproof coffee in the morning, I only content with black coffee, sometimes tea, and lots of water (often with lemon). I have heard several people with different opinions versus bulletproof in the morning, but personally I do not feel the need to drink it. Also I am not very strict for my window, Monday to Friday (sometimes Saturday): 16/8 and the weekend I eat whenever I want.

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      Private  | 

      I was doin the exact same with the 16/8 and the fasted workout early morning. I’m also wondering if this was ok?
      I stopped the 16/8 (it was affecting my hormones with no period) but still workout fasted….
      The 500 calorie days are fine so far!

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        Private  | 

        Same here! I’m also experiencing some issues with my period since I started IF, but 16/8 was fine (judging from my previous experience prior to starting Z meal plan). I figured out it was these 500 cal days that messed with my hormones and I’m pretty concerned about it..

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          Private  | 

          Oh no! Isn’t it crazy what a little change can do to us? Some for the good, some not so good 😊
          I stopped the 16/8 diet after 5-6 weeks and started the 5/2 fast. I have seen results in 4 weeks that I haven’t seen in 3! 😳
          I’m about to have a cycle so we’ll see what it does to me 😉
          If anything, I just don’t want to mess with my thyroid, as I don’t have any issues.
          Hope you’re doing well! xoxo

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            Private

            Private  | 

            Exactly, it’s such a shame actually since there are so many benefits from IF, I wouldn’t wanna give it up though not on the price of thyroid health off course.. so you are not giving it up completely, just switching to another protocol.. maybe I should try the same..Fingers crossed 5:2 would work beautifully for you with no side effects:)

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    Private  |  

    Dove trovo lista della spesa e le ricette??
    E perché non avete messo L opzione delle lingue??😭😭😭spero mi possiate aiutare 😊

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      Private  | 

      Credo tu debba acquistare il piano alimentare prima 😄

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        Private  |  

        Lo già acquistato! Ma non so dove trovare ricette, lista della spesa ecc..🤔🤔🤔
        Aiutooooo😅😅

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      Private  |  Los Angeles, CA, USA

      Ho aggiunto un’opzione di traduzione in lingua nella parte inferiore della pagina. Di solito è molto sbagliato, anche se – haha. 🙃 Fatemi sapere se aiuta.

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        Private  |  

        Grazie mille. 😍😍😍
        La vostra efficienza vi distingue ❤️❤️❤️
        Sono felicissima d avervi scoperto 😊

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        Private  |  

        In fondo alla pagina dove??🤔🤔

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          Private  |  Eindhoven, The Netherlands

          Gurda non so se hai risolto ma quando compri il piano alimentare questa pagina diventa visibile e hai accesso alla scheda settimanale con le ricette! Io non ho comprato il piano di Zuzka ma penso di aver capito che le ricette sono quelle del suo sito 🙂 quindi sono alla sezione Nutrition o basta che le cerchi con la barra di ricerca…a parte ti arriva un pdf dove Zuzka introduce il piano alimentare e da’ delle informazioni di carattere generale e sempre per mail il codice sconto per la Zgym 🙂 Guarda spero di essere stata d’ aiuto considerando il fatto che non l’ho acquistato personalmente ma da tutti i commenti che ho letto son quasi sicura funzioni cosi’. Un saluto e buona giornata!

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            Private

            Private  |  

            Grazie mille sei davvero gentilissima e il tuo commento mi è più che utile ti ringrazio infinitamente 😘😘

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              Private

              Private  |  Eindhoven, The Netherlands

              Figurati, piacere mio! 😊😘

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          Private  |  Los Angeles, CA, USA

          Scorrere fino in fondo. Dovresti vedere un menu a discesa che dice “Seleziona lingua” (“Select Language”) come questo 😉 –>

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            Private  |  

            Hello guys, by chance there are tabs. Can you follow yoga? And where can I find it? Thanks so much

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    Private  | 

    Question about the NON fasted day meals…what would you say that add up to in calories ladies?
    I know we aren’t suppose to be counting but I’m counting the 500 days so may as well count the others.
    Has anyone tracked the regular days? Just wondering if it’s enough calories for me?
    I’m interested in purchasing it but can’t do dairy so I’ll await the vegan version one day 😉

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      Private  |  Liverpool, UK

      Hi Nicole, I was calculating the calories of some days and it’s between 1100-1300 not including the snacks. I’m 6ft tall and it’s enough food in all honesty. I could defo eat more but that’s just because it’s tasty😂. Also it’s very low carb high protein/ fat so you don’t feel deprived. Hope that helps!x

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        Private  |  Provence, France

        Hi Eva!I am not sure i understood well: the plan is low in carbs? and high protein and fat?Thanks

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          Private  |  Liverpool, UK

          Yes low carb, lots of veg, protein and good fat (nuts, avo, cheese). Really cleans up your diet while keeping the portion control.

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    Private  |  Melbourne, Australia

    Hi Zuzka, Im on week 5 and im the same weight when i started 67kg. I did go down 65 during week 1-2. I feel the high fat can be too heavy and with my work schedule and your lifted butt series program i find im eating late around 8pm.
    I enjoy the juices, but have to change a few things. I have gained more energy and can run a little further.

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      Private  |  USA

      Hi mis. B, it’s just the beginning of week 1 for me but it’s clear to me that if I follow the plan to the letter, I will end up maintaining weight at best but most likely – gain some, because most meals have more calories than what I had had on a regular day before I started on the plan. I just substitute for or skip certain ingredients in the recipes (too much oil and dairy to what I’m used to).
      I definitely don’t regret buying the plan because it teaches me portion control, eating habits and before all – gives me the nutrition variety I was lacking in the past. I just ate the same stuff for years on end.
      I guess what I’m trying to say is that our bodies are different and not everyone will have the same response to the plan, which is to be expected.
      I hope you find a way to modify the recipes so that you can achieve your goals. Best of luck!

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    Private

    Private  | 

    Hi Zuzka & Z gym members,

    I keep seeing a weight gain the day after both 500 calorie fasting days at this point. Does this mean I should stop the fasting days or that they are no longer working? Any thoughts or suggestions?

    I’d just like to keep the journey flowing because I’m loving it 😉 , but want to make sure I make adjustments if its needed. I only have a little ways to go (trying to get some more healthy muscle) before I keep this as a forever lifestyle for sure! I’ve kept cardio in my routine too, so do you now suggest I completely eliminate it and just stick to your weekly schedule if muscle gain while burning fat is my new end goal?! That would be awesome!

    Happy little Friday 🙂 ,
    Katie

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    Private  |  Stockholm, Sweden

    Halfway and -8 cm around the waist! Starting week 5 today. I think I need to go shopping for new clothes after the next 4 weeks…

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      Private  |  Italy

      That’s awesome!

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    Private  |  Tadworth, London, Uk

    Hello to everyone, can anyone help? I’m following zuzka’s exercise for over a year but I’m out of energy. Any suggestion what can I eat or drink to get me back up again? Anyone has same problem ? is not exercise is make me tired I was worst before I started but now I have not power to follow it with zuzka and really want to get better !! Thank you

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      Private  |  Los Angeles, CA, USA

      It’s probably a coloration with your diet. Everyone’s different and you will have to experiment with the amount, type and quality of food that you eat. You can try elimination diet and see if any of the foods you eat might be making you tired. The most common irritants are gluten, dairy, meat, and wheat. You can try to eliminate them completely out of your diet for about 3 weeks and then introduce them again one at the time – one week apart.

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        Private  |  Tadworth, London, Uk

        Thank you 🙂

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    Private  | 

    I am sure this has been asked before, and just to clarify before I even ask – I have been feeling great, and can now do 3 pull ups in a row unassisted, whereas before, I used a band – so YAY!! I also love and trust Zuzka to the extreme, and have followed her since she first started!! <3

    My question is, is it possible to continue to build muscle on a caloric deficit like this?? I've read in the past that most folks when they need to build, have to eat extra calories, and then cut later on…. I have a really hard time putting on muscle, though I feel my body getting stronger, I just don't look strong (if that makes sense), and I want the muscles to match my output… Should I be increasing the amount of calories I consume? Right now I eat the 3 meals, one bullet proof coffee, and 2 snacks…

    Just hoping for some clarity!! I definitely want to build muscle, and really fear losing the appearance of muscle I've already worked for in a caloric deficit… I don't have a ton of fat to lose….

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      Private  | 

      To increase muscle mass, yes you’ll need additional calories. I didn’t put on noticeable muscle mass for years (though I gained strength), as I was never in caloric excess. For women I usually recommend starting with just 200 additional calories each day. Creatine can help too.

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