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Z-SHRED SUPER FOOD MEAL PLAN FOR FAT LOSS
Blog | May 29, 2017
People often ask me how it’s possible to stay so lean and continue to improve my fitness level with workouts that are only 15 – 20 minutes long. My ZGYM™ members who have already experienced the benefits of my workouts can testify that you can get fit and strong with short, high intensity workouts, if you stay consistent. But what about those abs and lean legs? Is it possible to see more definition just from 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. So let me tell you how my Z-Shred Super Food Meal Plan can help you achieve your goal to get leaner and meaner without risking your health or buying into some silly fad diet.
This meal plan is a comprehensive guide for those who want to burn fat, get lean, improve their metabolic health, and/or lose weight and fat. It’s based on the latest nutritional research, logic, hard earned lessons, and my own personal diet approach. I’ve been following the core of this diet for a few years. But this new meal plan represents the latest changes I’ve made in my own diet that have helped me to achieve dramatic improvements in my health, body composition, and exercise performance. In this plan, you’ll get all the information you need, to lose fat and keep it off. Not only will you lose fat, but adopting this diet as a lifestyle will also help slow down the aging process, improve your skin elasticity, and boost your energy and immune system.
The meals you’ll be eating for those 8 weeks of following the Z-Shred Meal Plan are delicious, whole food based recipes that will make your journey to a leaner you a pure joy. If you follow my meal plan, you don’t have to worry about counting calories or macronutrients.
You guys also asked why are the meals in the plan repeating – don’t worry you won’t have to cook the same meal again and again – you’re going to cook once and eat twice or three times. This meal plan is for those of you who have busy life, which is often the reason why people fail to eat healthy. Most people don’t have the time to cook all their meals every day. I don’t have time for that either. I always make extra portions when I cook to have meals ready for the next day. It also helps to save you money and not waste food. Now if you’re someone who can afford to waste food, cook three times a day, and doesn’t like to eat leftovers, then I guess this meal plan is not for you 🙂
I designed this program to be super easy to follow and it includes:
• 40 Page Z-Shred PDF Book Download
• Latest research in nutrition science
• Healthy eating habits
• 8 week meal plan
• Printable Shopping Lists
• Healthy & delicious recipes
• Basic cooking techniques
• Kitchen make over
• Motivational techniques
• How to track progress
• 2 month ZGYM™ Membership Coupon
Here is a preview of the front page when you first access the Z-Shred Meal Plan. Make sure to read through all 40 pages to understand what this meal plan is about and how to get the most out of it.
You can find your 8 week meal plan on the same page. Just scroll down and open your first week. Here’s an example of one week overview.
Here’s what one day overview looks like. There are 3 main meals and 5 snack options. Each meal opens into a recipe.
If you live in the US, you won’t have a problem to find all the ingredients from the shopping lists. I know that those of you guys who live in different countries might be concerned whether you’ll have access to some of the foods from the meal plan. Here’s a general overview of the ingredient included in the shopping lists:
- fruits & vegetables & legumes (bananas, oranges, apples, berries, peaches, carrots, avocados, sweet potatoes, zucchinis, bok choy, spinach, kale, arugula, broccoli, cauliflower, bell peppers, chili peppers, lemon, lime, green beans, cabbage, black beans, chickpeas, corn, mushrooms, and herbs)
- nuts & seeds (almonds, walnuts, pecans, cashews, sunflower seeds, chia seeds, flax seeds, pistachios, pumpkin seeds)
- beef, chicken, salmon
- Grass-Fed Dairy products – kefir (or plain greek yogurt)m cheese, butter, cream (which you can always swap for coconut milk)
- eggs
- coconut milk, almond milk
- almond flour, coconut flour, unsweetened cocoa powder, Swerve sweetener or stevia,
- Coconut oil, extra virgin olive oil
- other: xanthan gum, baking powder, baking soda, vinegar (some recipes ask for things like champagne vinegar, however you’ll be fine with rice and balsamic vinegars), vanilla and chocolate low carb whey protein powder (with less than 3g of carbs per serving)
Private Member |
usa
AAAHH!! So pumped! Thanks, Z!
Private Member |
birmingham, al, usa
Will you release a vegetarian & vegan friendly meal plan soon?
Private Member |
lake tahoe, nv, usa
I will start working on Plant Based meal plan as soon as possible.
Private Member |
birmingham, al, usa
Thank you!
Private Member |
netherlands
yay
Private Member |
st leonards on sea, east sussex, uk
Hi Z! I am a vegetarian also, actually the only thing I don’t eat is meat, I do eat fish…do you think I could manage with this meal plan or should I wait for your plant based one? Thanks! 😘
Private Member |
yay! was just about to ask about a vegan option!
Private Member |
montana, usa
I would sign up if there was a vegan option too. I want to make a lot of your recipes but so many have dairy and eggs. It would be great to have it all laid out without needing to figure out substitutes.
Private Member |
thank you i would love that as i am vegetarian 1/2 vegan
Private Member |
Zuzka,
I had a few quick questions if you have the chance 🙂
1) Does this plan specifically include the 2 day intermittent fasting technique you described earlier?
2) Is this the only fat loss meal plan you are launching? (I just want to make sure I get the right plan for my goals)
Words cannot express how excited and appreciative I am of all your non stop hard work! I know I am ready to add this next piece of the puzzle into my daily life for so many reasons ;). Thank you for being a huge inspiration in my life over the years!!
Private Member |
lake tahoe, nv, usa
Hi Katie,
thank you so much. To answer your questions:
1. This meal plan does specifically include the 2 days a week of IM
2. This is the only Meal Plan I have right now, but I’m planning to work on different types of Meal Plans to accommodate different needs.
Private Member |
Yay! For someone who wants to get “shredded” 😉 I’m assuming you still recommend the plan even though I saw in the disclaimer that its a moderate carb diet that includes things like fruits, quinoa, and other carbs?
P.S. I hope you are celebrating in some special way tonight! You beyond deserve it 🙂 . Cheers!
Private Member |
lake tahoe, nv, usa
It’s a low carb meal plan for most people. Those healthy carbs are moderately included in the meal plan on days when you suppose to do your training – it goes very well together with ZGYM workout programs and weekly workout schedule.
Private Member |
Hi again,
Is it okay to add any “extra” cardio to your 2 month program? The reason I ask is that I’m bad at letting go of old habits like cardio (for example treadmill) multiple times a week. Although I do actually enjoy it, I know I’m overexercising and am worried how counterproductive it is with your plan and life in general 🙂 . If you were to recommend any type of extra treadmill routines, how long/intensity/days per week would you allow on your plan? I want to eventually follow what you do, but I am worried I won’t be able to at first because I need to slowly train my brain differently, haha. 😉 .
Also, what size ramekin do you use for the ground turkey meal in week 1? I don’t have that yet and want to make sure I get the correct items for when I start the plan 🙂 Thanks Z!
Private Member |
lake tahoe, nv, usa
Yes you can but, some meals yield more portions which you’re suppose to save for the following days. So just make sure, that when you pick a different meal, you’re covered for the next few days as well. As long as you pick the right meal (FM or WEM) and follow the ZSHRED eating habits, you can swap any meal you want.
Private Member |
Perfect thank you so much!
Private Member |
I received a 40 page PDF book upon purchasing the meal plan but it doesn’t have the 8-week meal plan. Where would I find it?
Private Member |
los angeles, ca, usa
Right here -> https://zuzkalight.com/mealplans/z-shred-super-food-meal-plan/ 😉
Private Member |
Awesome! Thank you!
Private Member |
switzerland/, france
Hi Zuzka, is it possible to explain what it is going to look like ? usually meal plans show a screen shot or something we can have an idea what to expect.
Is it lining out day by day, meal by meal what to eat? so basically we all do the same thing at the same time, or some kinda pick and choose?
did you address in some way bio-individuality like you mentionned in a Vlog?
any tips how to “modify” it if we need to tweak things?
thanks so much
Private Member |
lake tahoe, nv, usa
This meal plan is meant to be followed day by day, meal by meal with shopping lists included. The meals are balanced, but there’s not one meal plan that would address everyone’s individual needs. If it was pick and choose kind of thing, then it’s not a meal plan 🙂 and it would be virtually impossible to account for all the different shopping lists. That said, there’s an important component that addresses bio individuality in terms of portion sizes which is explained in the Z-Shred book. There are tips on how to keep following this particular diet even if you go out and eat in a restaurant. I’m not sure what other tweaks you have in mind, but maybe I can answer your question better if you’re more specific. It’s not a meal plan for Vegans or Vegetarians – there are no tweaks included for plant based eaters. I prefer to put together a meal plan that targets that group specifically instead of making them tweak meals that are not meant to be plant based.
Private Member |
switzerland/, france
thanks a lot. That addresses most things I was wondering. I was thinking if you have food intolerance, if there are guidance about what/how to best swap.
Also as for gym schedule, sometimes a weekly schedule needs to be adapted to ones availability (most times it is taken for granted what people do on week-ends versus the week, however reality would be different). I would therefore expect any pattern guidance if we need to change lighter/fasting days to the ones proposed, what should we keep in mind ?
Private Member |
lake tahoe, nv, usa
I think that if you need to swap days and tweak things a lot, it’s more for someone who decides to just take the general approach to this type of eating and make it a lifestyle. The Z-Shred book comes with the meal plan to teach you about this particular diet approach so you can take it and make it your own. However, if you don’t think you can stick to the plan as it is for 8 weeks than it might not be for you. It’s only 8 weeks but it does require commitment and there’s a reason for following that particular structure. At least for the first 2 months until you understand how to keep going and how to adjust it to your own lifestyle.
Private Member |
switzerland/, france
thanks so much for taking time to reply.
I have indeed more important goals (fix my health) and will rather follow Dr. Robynne Chutkan’s Gutbliss plan. Also I did purchase a customized meal plan from the health Coach (lean in 15) that I never followed.
Rules and patterns are much better for me than precise meal-plans..at least for now. I appreciate you took the step to do it (for others) that will benefit of it. good luck.
Private Member |
If there is a meal that we don’t prefer in the meal plan can we swap it out for another meal from your book?
Private Member |
Zuzka rada by som sa opytala, ako to funguje v pripade, ked si chcem zaplatit food meal plan pre nas slovenskych obcanov 🙂
Je pravda, ze kvoli postovnemu a dovozu z USA som sa vzdala aj objednavky mikiny, lebo by sa to predrazilo 2 az 3-nasobne.
Ale v pripade food plan, ked si objednam 2 mesacny program, tak sa objavi iba ako online verzia ?
Dakujem pekne, velmi sa tesim na tuto vec 🙂
Private Member |
lake tahoe, nv, usa
Hi Hanynka, this is a digital product so there’s no shipping involved. When you purchase the meal plan, you get an email with the link and the PDF Book download. You will also have an instant access when you click on the Button on the home page that says Z-Shred Meal Plan, and you can also access it through your account.
Private Member |
Thank you, I´m really happy and I´m looking forward to it 🙂
Have a nice day Zuzka!
Private Member |
seattle, washington
It was a Herculean task and you did it! Congratulation!
Private Member |
Hi zuzka I was trying to do heartbreaker 4 workout today and it won’t let me open it in eather spot. Thank you so much:)
Private Member |
Just purchased the plan and reading it now. So excited!!!
Private Member |
Zuzi, it is great and suitable also for busy people. Awsome. Thank you very much