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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 |
I try the first one and love it!
Private Member |
moscow, russia
Is there an opportunity to make the first plan ovo-lacto-vegetarian friendly? Thanks
Private Member |
waco, tx, usa
Perfect timing for this article, Zuzka. Thank you!
Private Member |
If I purchase a meal plan I had bought before,
is there a special price or would I go & buy as if it was the first time.
I know.. Rather a wish than a question though lol
Private Member |
switzerland/, france
I bought two, and both “normal ” price.
Private Member |
I am vegan and eat mostly clean. mostly no processed, very little refined sugar. I do have a tendency to not pay attention to getting a variety and sometimes eat vegan tamales for 5 days in a row. which I believe is impacting my fat loss
Questions
Is there a schedule of eating that helps fat loss and does your routine assist in fat loss or is it mainly for getting people to eat clean?
Most fat loss plans that are created from NON-Vegans typically have a ton of tofu. Is your plan more versatile and include beans?
Is this plan mostly for people that do not eat clean? and need a beginners guide? or will I benefit with my already clean eating habits?
Thanks
Jeri
Private Member |
lake tahoe, nv, usa
This meal plan is based around clean vegetarian/vegan diet, includes beans and tofu is used very little in this meal plan. You can also substitute with Tempeh which is a little bit healthier than tofu but you have to remember to add it to your shopping list. The fat loss benefits of this meal plan come in the form of 1. Mindful eating habits which you can learn about in the PDF download 2. Whole natural foods and home cooking 3. Intermittent fasting / Smoothie Detox days twice a week.
Private Member |
I ordered this plan but received the wrong plan!!! I haven’t heard back from support and want to get the plant based plan. HELP!! it could have been my error, however I need your help in correct this. Please have someone contact me to get this resolved.
Private Member |
Hi zuzka
I start workout with your plans about 2-3 years ago for the first 1-2 years i was the lean ist i ever been. Toghter with low carb diet. And then i switched to stop eating meet and my motivation was laking to so i stop working out with your workout and start going to the gym. I gain muscle but also fat iam so much havier now and came back to you iam so greatfull for your affordable webside and awsome workout. Been back only for about 3 weeks and i got my motivation back would like to try your keto meal plan. I was woundering if it’s possible to do it even when iam vegetarian!? Looking forward to stay woth you and all the awsome workouts to come 😍
Private Member |
lake tahoe, nv, usa
Hi Sonny, I do not recommend doing my Keto meal plan if you’re a vegetarian. This meal plan does include meat and excluding it would compromise not only the taste of the meals but also the macro breakdown. I do not recommend substituting meat for processed foods such as Tofu or Tempeh especially if it’s several times a week.
Private Member |
Hi zuzka dint you het 5 min Friday workouts before. I just was pregnant and took a break and now iam back🥰 really loved the 5 min friday workouts but cant find them?
Private Member |
lake tahoe, nv, usa
Welcome back! If you go to the fitness category on the website and type 5 minute fat burn into the search bar, you’ll see the workouts there.
Private Member |
I got the keto diet to try so I didn’t have to do the math. I think it is great for people that can eat anything. I can’t have dairy and with some of the recipes it is easy to skip or adjust with non. Dairy alternatives( usually higher in carbs though) but some are heavy on the dairy and I had to swap out meals or find alternatives. The first week wasn’t too bad, but the third and forth week, it was getting exhausting finding alternatives with similar macros. Since after a few weeks your mainly recycling the recipes. It did get my husband and I into ketosis within 3 days.
Zuzka are the other meals plans heavy on dairy too? Thanks.
Private Member |
Hi,
in the pre-views of the Z-Shred Super Food Meal Plan there are meals with the PRE-WORKOUT PROTEIN BLEND WITH FAT BURNER from the Z-Shop.
Is it meant to be ordered with the meal plan
and is there an alternative given in the shopping lists for people who don’t have it?
Thanks
w.
Private Member |
Hi warrior. The pre-workout is optional. It’s not vital to the meal plan. The store has been out of the product for sometime now. The meal plan is doable without it though. I’ve given a try for almost a year and worked well without it. Not sure what could be a good substitute but I use a isopure whey protein. Its low carb and low sugar, comes in variety of flavors.
Private Member |
Thanks a a lot.
Private Member |
Any time. 🙂
Private Member |
Hi guys,
does the ZShred Meal Plan have a macro overview of each day as in the Keto Meal Plan?
Thanks so much in advance
warrior
Private Member |
berkel en rodenrijs, netherland
Hi Warrior,
no it doesn’t have a macro overview.
Private Member |
Oh, that’s bad news. 🙂 The overview was a great help on the keto meal plan.
Thank you so much for the information!
Private Member |
Hi Z! I just completed 8 weeks of the Keto meal plan and trying to transition to a paleo like diet for the time being but I’m having a lot of difficulty. I’ve been trying to eat healthy but feel very sick doing so- there’s occasional vomiting and stomach pain I’ve been waking up to. Should I transition more slowly? I was on Z-shred before and did very well with it, just not sure why I’m having trouble now.