Weekly Schedule

Meal Plans

Workout Programs


 | 146 Comments  | Articles, Blog, Fitness, Nutrition


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)


Join ZGYM Today!

Fitness. Simplified.

Get in the best shape of your life.

In just 20 minutes a day.


Become a ZGYM member to get access to even more, premium, specialized workouts, recipes, workout schedules, and Zuzka's Food Journal by joining ZGYM.

More Info



  1. private avatar image

    Private  |  Minnesota, USA

    Took my before photo today! I’m hoping I’ll have a nice after photo once I complete the 8 week meal plan. 🙂

  2. private avatar image

    Private  | 

    Just a quick technical question. How do I access the web version of the nutrition plan? I downloaded the book and I tried to access it through the link in my email but each time I click it, it keeps downloading the book rather than direct me to the page.

    many thanks

  3. private avatar image

    Private  |  Birmingham, AL, USA

    Quick question: What type of cooking tools are needed for the plan? For instance, food processor, blender, etc. Just wanted to check if I will need to buy a bunch of products before I purchase the plan. Thank you!

    • private avatar image

      Private  |  Los Angeles, CA, USA

      The most costly and necessary kitchen appliances will include a high speed blender, stove top and oven. Then of course you’ll need some utensils, mixing bowls, and pots and pans.

  4. private avatar image

    Private  | 

    The Z Gym community is full of fit and healthy people as it is, a Summer Shred competition using the meal plan and the programs like Bikini Butt would be so much cooler than an ordinary weight loss contest. I would love to participate, would anybody else be interested is doing that?

  5. private avatar image

    Private  |  Ft. Lauderdale, FL, USA

    Hi Zuzka and Zgym members! I’m considering doing the meal plan since I already do your daily workouts, however, before I buy it, I’d like to know if the plan is specifically made for women? Would there be any adjustments in portion sizes (or anything else) for men? My boyfriend is a big guy (understand big frame, wide shoulders, a lot of muscle, NOT a fat guy) and I am concerned if eating according to your plan would provide him with enough nutrients.. I really don’t feel like cooking 2 different meals every time I cook.. 🙂

    • private avatar image

      Private  |  Charlotte, SC

      I have the same question, Nicole! We’d like to start in a few weeks, just want to make sure the plan will work for him too…anyone know about this?

      Also, I can’t do green tea or stevia, I’m assuming a comparable protein drink would be okay…?
      Thank you Zuzka for all you do, we LOVE all of it. And YOU!

  6. private avatar image

    Private  |  Astoria, OR, USA

    How many other supplements are required for this meal plan? I saw that there was the pre workout fat burner in the screen shot. I don’t have that or any others. If I get the meal plan but not the supplements would I just skip those or have to eat/drink something else instead? Also, would this work as a sugar detox in a sense? I’ve tried the 21 DSD a few years ago but didn’t even make it 21 days. I need to cut my sugar addiction bad though.

  7. private avatar image

    Private  | 

    Are the vegetarian substitutes/ options included in this plan? Or is a vegetarian plan going to be released separately as well?

    • private avatar image

      Private  |  Los Angeles, CA, USA

      This meal plan is not recommended for vegetarians. I’m planning on putting together Vegan and Plant Based (Vegetarian) meal plans in the near future.

      • private avatar image

        Private  | 

        Thank yo so much. Looking forward to it.

  8. private avatar image

    Private  | 

    Dear Zuzka,

    In case we can’t use the 2 month zgym member coupon for the time being, is it possible to use it later?
    I will have knee surgery in few days 🙁 and can’t exercice during 3 month. Only soft and progressive swimming 6 weeks after but no workout on the knee operated during 3 month. I will find a way to train whatever it be (seated with dumbbell, bench press, assisted pull-up…) but it won’t be as intense as your workout and less fun.
    Thanks a lot!

    • private avatar image

      Private  |  Los Angeles, CA, USA

      Yes, you can use the coupon later. I’m sorry about the surgery and I’m keeping my fingers crossed for you. I wish you fast recovery. XO

      • private avatar image

        Private  | 

        Thanks you so much Zuzka. Z-shred meal plan ordered 🙂
        Let’s start reading. I would like to thank you for another reason, not related to Zgym or Zfood : The 15 minutes to fit is the only book in English I take pleasure to read so it helps me to improve my English, thank you!

  9. private avatar image

    Private  |  Ponte Vedra Beach, FL

    I just purchased the meal plan. I got a $20 coupon. Is that to be redeemed for 2 months off my zgym membership? It says it expires today but when I click on it it says it’s not valid.

    • private avatar image

      Private  |  Los Angeles, CA, USA

      Yes, that’s for 2 months of ZGYM. Check the expiration date — it should say 2018, so you have a year. If not, I can fix it.

      To apply the coupon code:

      • go to My Account -> My Subscriptions.
      • click “View” on your active subscription.
      • click “Apply Gift Certificate”
      • Enter the full code (‘mealplan_..etc..’)

      To make sure the coupon worked,

      • go back to My Account -> My Subscriptions.
      • Click “View” on your active subscription.

      You should see your Last Payment Date and your Next Payment Date. There should be 3 months between them now. 😉

  10. private avatar image

    Private  | 

    I am just about to finish my first week of this meal plan and I am so happy wth the results so far. Last night I put on “pajamas” (just a wife beater tank top) and for the first time in a long time, I didn’t feel like a sausage in it going to sleep…. it actually felt like someone stretched it out for me before I wore it. Tomorrow I will weigh and measure but that stretched out feeling was the BEST.
    I love the plan.. the downloadable book with all the tips (especially the Z shred habits!!!!!).. these are tips I haven’t read anywhere else (and I’ve gotten a lot of diet books!) I also LOVE that you can see the whole 8 weeks ahead of time so that if I’m really not into the meal for the day.. I can look ahead and swap. I love that there are easy to put together meals as well as gourmet ones. The popeye smoothie was a life saver this week…easy to put together and portable. I just whip it up and feel full for a while. I love that this plan can be a detailed follow the recipe to a tee plan or a basic framework that will help you get in the habit of FM meals and snacks ideas. If you have time, you can make the Zuzka Deviled Eggs or get the idea of deviled eggs in your head and mix some avocado mayo from the store with hardboiled eggs. I love the recipes that can create “process carb favorites” in a healthy FM way… crackers/ breads.. etc. The homemade crackers with goat cheese are easy and delicious and you really feel like you are eating crackers but don’t have the dreaded sluggishness afterwards.
    I was super scared of the intermittent fasting days (as I have gotten into the habit of always eating) but with a little preparation and “goal driven attitude” along with help from others in the comments it was easy. Oh and if you don’t like grapefruit…. look ahead at the other weeks. Zuzka has lots of ideas! (I think I even remember seeing dark chocolate as a snack option for these days 2/3 oz… but still!)
    Each week also starts with encouraging notes from Zuzka… and if you follow her, you know it’s exactly how she feels and really does this plan herself.
    I’m getting ready for a trip the next two days and am not nervous about eating all kinds of on the road crap because of all the ideas, tips and inspiration I’ve gotten so far from this plan.
    THANK YOU Z!!!!!

Add a comment

Note: You must be logged in to add a comment. Please log in, or register for a free account.

New to ZuzkaLight.com?

Become a ZGYM Member and get in the best shape of your life!

More Info

Already a member?

Registering for a free account will allow you to: comment on articles, add your own profile picture, get notifications when another member replies to one of your comments, and add workouts to your own personal favorites list.

All fields are required.