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Shred & Glow Plant Based Meal Plan
Health | January 03, 2018
Here’s a short version of the Shred & Glow Overview video. When you purchase the program, make sure to watch the full version to get additional tips and information on how to follow this Meal Plan.
People often ask me how I’m able to stay so lean and continue improving my fitness with only 15 to 20 minute-long workouts. My ZGYM members, who have already experienced the benefits of my workouts, can testify that it is possible to get fit and strong with short, high intensity workouts- provided you stay consistent.
But what about those abs and lean legs? Is it possible to see more definition just from doing daily, short exercise?
The answer is NO. You can’t, I can’t, nobody can. The key to a leaner body composition is in your kitchen.
This meal plan represents the latest changes I’ve made to my own diet after becoming a certified holistic health coach by the Institute for Integrative Nutrition (IIN), the largest nutrition school in the world, and completing a Plant Based Nutrition Certification by T. Collin Campbell online at Cornell University (eCornell). While what I’ve learned from books, research, and nutrition specialists was very important to get me on the right path, it’s my personal experience that makes this meal plan a truly unique and practical guide.
The Shred & Glow Meal Plan can help you to achieve your goal to get leaner and healthier while adopting a lifestyle that will also help to slow down the aging process, improve skin elasticity, and boost both your energy and immune system.
What you’ll get with this Program is an 8 Week Meal Plan full of delicious recipes for each and every day – Breakfast, Lunch, Dinner and snacks that will support your health and fat loss efforts. There are over 70 recipes featured in this program and over 40 of them are brand new! You will also receive 2 month ZGYM™ Membership Coupon (which you can use whenever you’re ready), Stock Up your Kitchen Shopping List and Weekly Printable Shopping Lists. You will also gain access to the 52 Page Shred & Glow Plant Based Meal Plan PDF Hand Book which is full of valuable information including:
- Health Benefits of Plant Based Diet
- Moderate Intermittent Fasting in S&G
- Green Smoothie Detox Days
- All About Protein
- All About vitamin B12
- Seven Important Nutrients for Vegans
- All About Dairy
- Hunger Game Technique
- Mindfulness Eating Habits
- Healthy Snacks & Beverages
- Latest research in nutrition science
- Basic cooking techniques
- Kitchen make over
- Motivational techniques
- How to take measurements & track progress
Private Member |
melbourne, australia
Hello, I bought a meal plan and get 20 dollar coupon code, but when I try to use it for ZGym membership, it tells me that I can use it only for products.
Is it correct..?
Private Member |
with that coupon buy the zgym membership… *is different productos than memberships* the same thing happened to me… the zgym membership is under a link and is a white card something like that .. read carefuly it will work dot worry.
Private Member |
melbourne, australia
Thank you Suzzie, I will try
Private Member |
your welcome let me know if you made it!
Private Member |
melbourne, australia
Nothing… Could not apply coupon. Coupon code is not applicable for ZGYM Subscriptions
Private Member |
lake tahoe, nv, usa
From my understanding the coupons are working and you should be able to apply it but I will double check with my team to make sure.
Private Member |
melbourne, australia
Thank you Zuzka! I can send you all necessary screenshots but it seems like it could be applied for goods only, not for ZGym subscription.
Private Member |
ohh that is not good! hope you can use it in something you really like!
Private Member |
melbourne, australia
Now everything is great! Zteam helped me 😀
Private Member |
good to hear!!! xoxo
Private Member |
Hi Zuzka and Zteam,
First congrats for launching successfully something you all have been working hard. I would like to ask weather the payment for the plan is one-time and then the access isfor 1 year (in case ZGYM member) or it is a monthly billing as it is with the ZGYM memberships. Thanks in advance. 🙂
Private Member |
melbourne, australia
Hi Mila, it is one-time payment.
Private Member |
Thanks! 🙂
Private Member |
I love it.. a little bit vegan but I understand that you have to think on all of us!! Thanks for this amazing work!!! I will keep a picture journal and let you know the results!!! so excited!!!!
Private Member |
Have you been following this since January? I would love to hear your thoughts!
Private Member |
Yes Monique, it has been so great so far. plant-based 90% & Vegan 10%.
Plant based includes no oils, no processed food and all kind of natural food.
Vegan let you use oils.(perfect for salads and some recipes)
For me has been amazing, I found myself more lean, stronger and with more energy. On the beauty side, my skin is better, my hair is growing faster and my in general health my cholesterol is now normal! yeeii so for me is a great style life to follow. You should try it! And at first you miss all that animal protein, but later you learn a lot of recipes that you don even notice they are gone.
Private Member |
Thank you! I was vegan in high school for five years- a trainer after highschool I was working with told me I needed meat for protein. I was training to compete in fitness competitions. Ever since then I have wanted to go back but can’t figure out how to get the protein in without at least eggs – would love to though! Thanks for the feedback!
Private Member |
Hi Suzzie, I was wondering how much time you spend in the kitchen creating these meals. I’ve followed a few meal plans in the past, but stopped when I find that the recipes are too complicated or time consuming. I’ve been eyeing this plan since it came out!
Private Member |
Hello Danilynea, I don’t take too much time in the kitchen. To be honest, I think is faster. The key is preparation… I spend like an hour or two during Saturday or Sunday planning my meals of the week.. I check out first what do I have in the kitchen and what do I need to buy and sometimes I prepare a big recipe that helps me out, for example, Monday, Wednesday, and Friday! leftovers are very easy to use…
Maybe we can share some recipes via email if you like!
Private Member |
What are the main difference between the 2 meal plans?
Private Member |
between vegan and plant based or between the two menus from zuzka?
Private Member |
Between the 2 menus..
Private Member |
I think this one is more focused on an introduction to a plant-based menu, but I try to check from the video info and it is not plant based, is focused to vegan people, because plant-based does not use any animal protein. I like the first one better than this new one since on both I have to make my own modification to plant-based, I prefer the first one. I always have my green juice so is not different at all, and I like intermittent fasting I think you get a better result if you want to look leaner.
Private Member |
Thank you Suzzie that helps 🙂
Private Member |
What do you eat on your intermittent fasting days? I’ve yet to try that and want too!
Private Member |
on a fasting day:
breakfast&dinner: 8oz water, 45 gr hemp seeds or hemp protein, 1 small banana.
lunch: big salad: kale, baby spinach, arugula, celery, carrot, avocado, hemp seeds, peppers (red, yellow and green) topping: cranberries, seeds or nuts, and blueberries
during the day: lots of tea to keep me busy specially green/matcha tea =)
Private Member |
Hey Suzzie, I’m confused on your response, which meal plan do you like better? The veggie/vegan or non-veggie/vegan? I’m a flexitarian and trying to figure out if these menus are the two extremes. I’m looking for something more in the middle. I like fish/meat ~3 times a week. Was it pretty easy to sub (or remove) the meat in the non-veggie menu? Thank you for your response or advice.
Private Member |
Hey Tina! good to hear from you, what I was talking about is the difference between the two meal plans A) Z-Shred Super Food Meal Plan and B) Shred & Glow Plant Based Meal plan. I read the Plant Based plan and for me is not so different than the first one. In my personal opinion, I prefer for better results: Zhred plan, with the fasting on Wednesdays and add the juicing every day.
remove the meat in the non-veggie menu it is easy… I have lots of plant based recipes from FOK course, and they are amazing, a the end you dont even miss animal products… if you want we can share by email… suzzieren@gmail.com let me know!
Private Member |
lake tahoe, nv, usa
There’s only one menu in this meal plan but it does include modifications that you can make if you’re Vegan. If you just want to stick to my Plant Based Approach, then you just simply follow along and not worry about the Vegan options.
Private Member |
Hi Zuzka thanks for clarifying:)
Private Member |
Im just curious as to why the meal plan is only available for 6 months. I bought the Z shred superfood meal plan a while ago and as of today i cant access it any more I have to re-purchase it :/
Private Member |
caseyville, illinois
Oh jeez, i did not realize that! I have not used it, so i better get to it. i hope i still have access for awhile
Private Member |
caseyville, illinois
Darn. i did lose it also. Oh well, did not get to use it. should have paid attention, my fault. i just assumed i had it when i purchased it and put it off.
Private Member |
lake tahoe, nv, usa
The reason why it’s available for only 6 months is because the purpose of the meal plan is not to be owned, but to be followed. The most interesting thing I’ve learned from publishers is that, the majority of people who buy books or meal plans don’t actually read beyond the first chapter or in terms of programs last beyond the first week. Having limitation on how long they have access makes people take action and actually follow through. What I will do with the Z-Shred though is that I will do exactly the same thing as with the new Shred & Glow – it will be extended for another 6 months from the day of purchase (1 year total) but only for ongoing ZGYM memberships. So as long as you don’t cancel your ZGYM membership you will have the 6 months extension for your meal plan.
Private Member |
Thank you for replying! ❤️ Doubt ill ever cancel my membership. Been following you since 2009 🙂 HARDCORE ZUZKA FAN
Private Member |
caseyville, illinois
Same here!
Private Member |
caseyville, illinois
OMG! Thank you! I will use it beginning Monday, i promise. I did play around with the first weeks menus and loved them when i first purchased. I will use it and take pictures and see what i notice in looks and feelings. i will keep journal. My work schedule is more normal now so this will be easier. Before, i worked in a kitchen and, well, i just got side tracked.
Private Member |
That’s awesome, Z! 😊
Private Member |
Also, you’re so right about the lifetime vs limited thing. It’s a psychological thing just like a free program vs one you pay for, or a cheap one vs an expensive one. In our head, the second version will always make the product seem more valuable that’s why it works better, even if in both scenario it’s the same thing.
Private Member |
Thanks very much. I did follow the plan for 12 weeks and lost plenty of weight so I am very grateful. Now after a busy autumn I wanted to go back to the routine and follow the meals again so was disappointed to see the plan gone. Really appreciate the extension. Ciao!
Private Member |
germany
THANK YOU!!! 🙂
Private Member |
Hello,
I bought a meal plan in June and now I can’t acces it. It wasn’t time limited. Where can I find it?
Thank you for your answer.
Private Member |
It was limited for 6 months. This is from the meal plan’s description when you buy it “You will have a 6 months membership access to this comprehensive online 8 week meal plan focusing on fat loss.”
Private Member |
that´s not true. The old meal plan was not limited for 6 or 12 months. I am sure about that.
Private Member |
I’m not looking to be right here. I bought it in June too, on the 16th, and I knew from the begining it will be for 6 months. It clearly says in the description for the meal plan in the store, when you buy it.
Private Member |
ramona, ca, usa
It was indeed limited to 6 months.
Private Member |
Well. I am sorry about that. I did not notice. It is new information for me. My apologise.
Private Member |
I thought it was a LIFETIME purchase too =( sad
Private Member |
germany
Private Member |
This is amazing Zuzka thank you so much for putting this together and for such thorough explanation of this program! I will be purchasing this next week and absolutely cant wait to get started! The thing I love the most about it is you have taken all the guess work out and created a modern day, iPhone friendly, flexitarian, super healthy, educational, practical and very economical nutritional program to last a lifetime! Thank you again, I love being a Zgym member💜
Private Member |
How can so many different body type and size all fit the same meal plan,could you please explain Zuzka or does it get more descriptive about that?Actually if anyone knows the answer i would appreciate it.I too have been a member for a while its been awesome.
Private Member |
Hello, I purchased the plant based meal plan, I downloaded the 52 page book, just wondering where I should go to get the meal plan at? Thank you, luda
Private Member |
lake tahoe, nv, usa
There’s a big red button on every page that looks like a plate and says Access To Your Meal Plan.