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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 |
toronto, canada
Amazing Accomplishment !! I just purchased the 40 page PDF book and printed it off but there is no 8 week meal plan, is there a separate link to that?
I’ve been a ZGYM member since the beginning and now so glad to incorporate this fantastic meal plan for greater results. Thank you Zuzka to you and all your team for all the time and effort in putting this together
Private Member |
Hi Sandra,
I was wondering the same thing..where is the plan?? 🙁 until i saw Scott from Zuzka’s support team post this above: Right here -> https://zuzkalight.com/mealplans/z-shred-super-food-meal-plan/ 😉 it has all the meals and additional info 🙂
Private Member |
toronto, canada
Hi Chelsey,
Yes it’s all good now and easy access to go through each week. I’m starting Monday. I already eat fairly clean, I just think I over consume even on the healthy foods and therefore just trying to get that last bit leaner
Private Member |
Scott: Right here -> https://zuzkalight.com/mealplans/z-shred-super-food-meal-plan/ 😉
Private Member |
Hi Scott,
but there is still just the 40 page PDF book under this link. I cant download any meal plan there…??
I am pretty confused…
Veronika
Private Member |
los angeles, ca, usa
Hi Veru! — the PDF has only the text of the meal plan. The recipes are all on the website and not in the PDF.
To see the recipes, go to the meal plan page and scroll down to the section “Meal Plan Schedule.” The Schedule has all of the recipes organized by week and day. Click on a day to get the details for that day. Click on a recipe to see the full recipe.
And, thank you for asking! This is our first meal plan, so we are still looking at ways to make things better. It helps to know what is confusing to everyone. 😀
Private Member |
oh, thank you so much, now I see it. And I’m already shopping foods, using the Shopping List, haha…:)
Private Member |
switzerland/, france
hello Scott, would there be an option to save/fave comments. Your tips and Z’s feedback can be valuable and if we want to keep it handy, it would really be great to find them easily e.g. when you share links, tips, replies to questions etc…
thanks a lot.
Private Member |
los angeles, ca, usa
We definitely want to do something like that with the comments, we are just trying to figure out the best way to do it. It helps knowing how people might want to use it, so thanks for the request! 😉
Private Member |
According to your picture, you already look like a fitness supermodel, Sandra ;))
Private Member |
toronto, canada
Hi Hannah,
You are very sweet and kind:) thank you for your sweet words. I’ve been working out consistently since my early 20’s and although I’m fairly fit, there is always room for improvment:) plus mid 40’s has me paying even closer attention to my diet…Aww the beauty of aging lol,
We are all in this together xo
Private Member |
maryland, usa
Awesome! I am sure this took a LOT of time and effort – both to study and to write and create.
Private Member |
Thank You Zuzka!!
Private Member |
commerce city, co
This is fantastic! Thank you!
Private Member |
salem, or, usa
Zuzka, you mentioned putting together a meal plan for vegetarians. Would you consider putting together one for those individuals who are trying to gain lean muscle mass? With my body type, when I start exercising and eating right, I lean out pretty quickly and start looking really skinny. (Saying that is probably going to get me in heaps of trouble with a lot of women. 😉) But it’s really frustrating to me because I look TOO skinny. And I can’t seem to gain the muscle mass while maintaining the lean look. I’ve often considered myself a hard gainer in that respect. A meal plan for individuals looking to gain lean muscle mass might be really helpful.
Thank you for all of your hard work and effort. Your site continues to be one of the best on the internet in my opinion. Grateful to have found it!
Private Member |
Hi Aleta, I know exactly what you mean! I am exactly the same way. its not hard for me to loose weight but instead of looking lean, i look too skinny 🙁 I purchased the meal plan to give me ideas on portion size, timing and variety. I may not fully follow the intermittent fasting days. The stomach area is where i am finding the hardest to shred. But I attribute it to sitting in an office chair 8 hours a day. so, i like your request. 🙂
Private Member |
salem, or, usa
I’m so glad someone else understands and I’m not alone! It seems like it wouldn’t be a problem to lean out quickly, but it’s just as hard for me to gain any muscle mass as it is for other women to lose body fat. I end up looking like a toothpick or a scarecrow because I’m also 5’10”. It’s so frustrating. I don’t know if I just need to eat more or eat more carbs, or what. I’m going to purchase the meal plan as well, and I’ll skip the intermittent fasting days also. Maybe I can follow the meal plan and just eat man-size portions. Lol! Keep in touch and keep me posted on your results! 😁
Private Member |
Yes, keep in touch and let me know how you are doing. Since we are at our desired weight and maintaining a clean diet, i say add the 5 minute bonus workouts as well. this will add some definition without exhausting our bodies.
I also saw Z’s response to a similar concern and she said this meal plan can be used for building lean muscles as well. she recommended to include snacks between the main meals, and double the amount of food on the intermittent fasting days. keeping with the theory to eat clean and focus on protein and veggies.
Private Member |
salem, or, usa
I saw that response as well. Still not sure about the intermittent fasting days. I’ve never needed them before, so I’m a little hesitant. I want to do some more research before trying it. Could just be that I personally don’t like the idea of not eating very much for 2 days a week. 😜 But let’s see how this goes!
Private Member |
lake tahoe, nv, usa
Hi Aleta,
This meal plan is suitable for those who want to build lean muscles as well. The only thing I would recommend for those who have a hard time to gain muscle mass is to include snacks in between the main meals every day. Those who want to lose fat/weight should have the snacks only if they get really hungry. When someone has a hard time to gain muscles/weight is because they’re satiety hormones work very well and the person find themselves rarely intrigued to eat the proper amount of calories and protein. The only downfall would be the moderate intermittent fasting day – you don’t want to skip meals. You’d have to eat at least double the amount of recommended food for those days.
Private Member |
salem, or, usa
Awesome! Thanks for the response! I will give those tips a try. Thank you!
Private Member |
Hi Zuzka!
You are awesome!
I am vegetarian too, I train every day, I do your workouts and 3 times a week exercise for muscle, I want muscle, I’m 1.65cm tall and 54 kilos, but I am still skiny, I know that my nutrition is not right because I don’t see many changes on my body, I do exercise over 2 years almost and nothing. So I will whait for you to do some planes for us, the vegetarians
Private Member |
tarragona, spain
Hi GRATIELA,
I think your problem is the consuming of the protein. Protein consists of amino acids, and to build muscles you need all the set of essential amino acids. Animal products mostly has them all, however vegetarian products has only some part of them. It means they don’t have the whole chain of amino acids to construct your muscles. It does not mean that if you are vegetarian you cannot have a muscle mass. The clue is to combine different kind of products with different sets of amino acids to have a complete chain. I am not a vegetarian, so I don’t really know what combination you should make, but I am sure you can find it in the internet. The nationalities who eat traditionally mostly vegetarian food have traditional meals which include different kind of products to have the complete chain.
Good luck!
Private Member |
Thank you!
Private Member |
Do you offer preview of the meal plan? Showing it’s contents for a day or two? Just to understand what it is im purchasing?
Thanks for all your hard work and dedication to woman’s health and fitness Zuzka!
Private Member |
los angeles, ca, usa
Not yet, but we are working on something like that. 😉
Private Member |
lake tahoe, nv, usa
Hi Andi,
Please check the post again, I have included screen shots 🙂
Private Member |
los angeles, ca, usa
Thanks so much for putting this together! Are you able to estimate the weekly food costs to do this meal plan? (I live in LA as well) I just want to make sure I can afford to do it before I purchase it and that it works within my budget. Thanks again 🙂
Private Member |
lake tahoe, nv, usa
It depends on what ingredients you already have at home and where do you shop. It’s a meal plan that involves whole fresh foods, 3 meals a day plus small snacks but there are leftovers that you’ll eat as well so that’s where you can save a lot of money. I did my best to avoid any wasting of food.
Private Member |
los angeles, ca, usa
Ok sounds good, thank you! 😊
Private Member |
Ahhh yes!!! So pumped about this!!!! Thank you so much Z, you’re the BEST! *insert all the heart eyes*
Private Member |
Hi Z!
I’m embarrassed to ask this, but I thought I’d still do so. I’m super excited about this meal plan option, however my funds are kinda tight right now, and when I saw this plus the discount (thank you so much for offering this, too!), I’m not sure if I could afford this all at once.
I was wondering if there was an option for payment plans or anything like that to still participate or if you have to do it all at once? I do your Zgym nutrition and would love help with your plan since I’m still struggling with portions and such, I’d love to approach your meal plan, just wondered if there were alternatives that were available or if this was the only way. Thank you, and thank you for helping me to grow stronger every day! <3
Private Member |
lake tahoe, nv, usa
Hi Kat,
We don’t have a payment plan option at this time, but we’re trying to think of ways to accommodate members who would benefit from different payment plans.