Site navigation and social media links
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 |
seattle, wa, usa
I purshased and I’m starting tomorrow already. So exciting I needed it so bad, thank you 😘
Private Member |
usa
I’m really excited about this meal plan. I eat really healthy most of the time and even do intermittent fasting before it became a popular thing. I took nutrition in college and was a paid peer tutor back almost 30 years ago. I mostly want this for the recipes and other cool stuff that’s included. I just can’t decide if should buy now or wait until I’m done with my summer trips which won’t be until mid to late July. Thanks Zuzka for all your hard work.
Private Member |
kraków, poland
I have only one question… What kind of food do you use in the food plan? You know, we live in diffirent parts of our planet.. Here in Belarus it is almost summer, so, many vegetables is becoming more available and cheap. But avocado is not our product… Or latuc is still expensive. Or almond flour, coconut oil, salmon, and so on, most of those tropic, exotic products are not available for us. So question… What mainly food are there? 🙂 I don’t want to spend money and then realize that I can’t follow this meal plan… But I really want! Thank you!
Private Member |
melbourne, australia
Hello Katya! I am also from Minsk 🙂 It is so nice to meet a pesron from Belarus here))
You can easily change the almond flour with sesame seed flour (it i much cheaper) or to make it by yourself.
Latuc is changable with ordinary green salad which you can find on every market. Coconut oil is expenxive but I buy one jar and use it for almost half a year, or change it with milk butter (83%)
Just be creative!
Private Member |
kraków, poland
Yey! Я видела несколько девушек русских за все время, но никого из Беларуси! 🙂 Спасибо огромное за совет) Кокосовое масло как-то штук 6 или даже 8 привезла из Вильнюса по 5 евро банка 🙂 Был раньше вариант с iherb, но стало дорого. В хлеб дома на комаровке стоит 35 руб где-то… Кокосовую муку год назад с айхерба заказала (1.5 кг) до сих пор не добила 🙂
На счет заменить кунжутной миндальную – надо попробовать! Спасибо! Миндальная мука наверно большая проблема.
Как давно занимаешься с Зузкой?) Будешь программу покупать?) Надеюсь Зузка не будет против русского тут)
Private Member |
На чешском болтают дамы, почему бы и не на русском ))
Я тоже из Минска, с кокосовым маслом уже нет проблемы, за 25 руб примерно можно вполне купить нормальную такую банку, сейчас интернет-магазинов немало, я и в престоне видела.. Миндальную и кокосовую муку тоже онлайн купить свободно, вообще практически все что З использует уже можно приобрести у нас (ну за исключением миндального молока пожалуй, появилось сейчас, не помню марку, но оно химозное какое-то, состав дряной). Вопрос цены только((
Private Member |
kraków, poland
Круто! как нас много оказывается! 🙂 У меня престон рядом, надо будет зайти посмотреть 🙂
Private Member |
melbourne, australia
Класс!!!
Я с ней с самого начала, прям с первых тренировок на Bodyrock.tv. Был у меня большой перерыв в тренировках, в зал идти не хотела, вот и нашла ее. Сначала просто смотрела и думала, что это нереально,а потом втянулась и уже лет 6 занимаюсь с ней))) А ты?
Форма физическая у меня отличная, вот только с питание не очень, т.к. люблю вкусно покушать))))
Я по поводу программы в сомнениях больших. Дороговато. И я думаю, что там будет примерно то же, что и в статьях по питанию. Просто более структурированно. Короче, у меня пока другие расходы запланированы, НО если вдруг ты захочешь покупать, можем расходы разделить (почему бы и нет)).
Private Member |
kraków, poland
Почему-то не увидела я оповещения, что ответ на коммент пришел)
Парень мне подсказал ее, потому что не хотел, чтобы шла в зал (а то глазеть другие будут). Я занимаюсь 2 года уже. С переменным успехом) то на питание срываюсь, то бросаю заниматься) Сейчас вот бикини программу начала, надеюсь не брошу)
Дневник питания: и хочется и колется. С одной стороны мне наверно нужна какая-то структура питания. С другой стороны сколько рецепты я не смотрела Зузки, там много непонятно.. Вот есть рецепт и написано 6 tbsp butter – 6 столовых ложек сливочного масла? Это уже как-то много, или у них там маленький ст ложки 🙂 Мне проще когда все в граммах, а не в чашках, oz, tbsp 😀
Да и кто знает, куплю и пойму что не смогу так питаться)
Насчет разделить надо подумать! Есть ли вообще смысл ) план же будет привязан только к одному аккаунту
Private Member |
melbourne, australia
Привет) После того как я посмотрела видео про план, я поняла, что он мне не нужен. Я и сама могу его составить)) там все понятно и очевидно.)) а если еще и комменты к нему почитать, то можно и самому написать его, так что работаем дальше над собой)
Private Member |
lake tahoe, nv, usa
Hi Katya, please check this post again to see what foods are included and screen shots of the meal plan breakdown. Unfortunately, a lot of the products you have mentioned are included in the meal plan.
Private Member |
kraków, poland
Thank you, Zuzka! You are awesome! The girls helped me to figure out, how can I replace some ingredients. It’s so awesome to meet people from my own city here, in the ZGYM! I really appreciate your work!
Private Member |
newport beach, ca, usa
I’m a vegetarian so I won’t purchase this; but the food journals were really helpful.
Private Member |
st. peter, minnesota, usa
It’s awesome that you did this, Zuzka!
I am glad that you had the warnings about it not being suitable for certain diets, otherwise I would have bought it.
I am wondering, the meal plan will not be suitable for me (I have Celiac Disease), but would the book portion be suitable?
Private Member |
lake tahoe, nv, usa
The book portion is valuable for everyone interested in healthy way of eating and fat loss. The only reason why this is not a gluten free meal plan is because I use oats for some of the recipes. If you think you can get around that, you can still benefit from the meal plan.
Private Member |
lake tahoe, nv, usa
Just a side note about the oats…I’m sure you know already that non-contaminated oats are tolerated by most people with Celiac Disease, but you can still be one of those who do get reaction from oats. It’s apparently hard to know which group you might belong to.
Private Member |
st. peter, minnesota, usa
Ok, thank you. Yes, I tolerate gluten free oats, so I can do the meal plan.
Private Member |
paris, france
So happy for the meal plan, congratulation ! I can’t wait for the vegan one !
Private Member |
Incredible task you have accomplished! I am so excited to learn there will be a Vegan/Vegetarian Version at some point.
Private Member |
auckland, auckland region, new zealand
Hi Zuzka,
I’ve purchased your meal plan and it looks amazing, thank you very much for all your hardwork!! I read the comments before asking this to make sure you hadn’t already addressed this. It says that “you will have a 6 months membership access to this comprehensive online 8 week meal plan”. I am a member, so does that mean after 6 months I will loose access to the meal plan, or will it always be accessible?
Thanks Carmen 🙂
Private Member |
germany
*I can already give a very early and favourable review on the superfood meal plan:*
I cut out sugars almost entirely (except for a small milk shake because I was in company ;), sticked to three small meals a day that were rather calorie-dense and one or two small snacks. I have to admit that I switched the meals up a little, since I don’t enjoy veggies and eggs for breakfast. So I had kefir and strawberries with a few almond slices instead.
Since I have a hyperactive thyroid, I cannot fast so easily in the summer heat, so I didn’t do that, either. Just sticked to the other days of the week and did my high intensity workouts. I wasn’t actually expecting a lot of results because I changed the plan acc. to my personal preferences and possibilities.
BUT: my weight has dropped by almost 3 pounds since Monday!
Because due to the thyroid condition, I carry a wagonload of water weight around as soon as summer starts (I am ~12 pounds heavier in the summer than in the winter which I hate because I dont exactly wear my bathing suit in winter :D). I have been fighting about this with my doc for three years. He always said there’s nothing to be done and I have to live with that. I am starting to believe that I don’t have to after all.
As I have not changed anything else in my life, I can narrow the changes in my body down to Z’s meal plan. I mean, in just four days this is friggin amazing. I’ll keep going and am curious to whether this will be my first summer where I feel absolutely comfortable with my body. If that is really the case (and I think so already!), I’ll stick to that way of eating for the rest of my life – and I can already recommend it to everyone. Even or esp. those with a thyroid condition. 🙂
Private Member |
Congrats NE_MI ! 🙂 That’s pretty awesome. I hope too it works for you in the long run.
Private Member |
Dear zuzka,
What do you think of ghee instead of Olive oil? I read that ghee is much healthier than oils and have Many positive effects for your Body. What do you think about this ?