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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 |
Hi Zuzka,
Do we really use 1 lb (16 ounces) of chicken for only 2 chicken salad recipes? That would be 8 oz per serving since we are only having the meal twice this week and that seems like way too much. Maybe I am misreading something? 😉 .
Private Member |
south africa
Hi Zuzka
Would also like to know about the chicken for the salad recipe (1 lb). Seems too much?
Thanks for all the hard word!
Private Member |
lake tahoe, nv, usa
Which salad recipe? I will look into it, but I need to know if it’s a meal that yields more portions and gives you leftovers for the following days.
Private Member |
It’s the one for Monday and Tuesday in week 2 (the sauteed chicken and arugula). Also, would we half all the other ingredients since we are having it 2 days? (ie 1 cup strawberries instead of 2, 1/2 shallot per serving, etc. for each day). Thanks for your assistance 🙂
Private Member |
is one pound about 500g Heila ?thats about 4 chicken breasts hey. Two chicken breast per meal sounds much to me as well. Maybe some for leftovers on another day. I have not started the plan yet though
Private Member |
My progress on the program after 1 week:
JUNE 5
Weight: 144
Body Fat: 27.1
Muscle: 29.5
Biceps: 11 3/4
Thighs: 23
Waist: 35.5
Hips: 40
JUNE 12
Weight: 137.4
Body Fat: 25.7
Muscle: 30.2
Biceps: 11
Thighs: 22
Waist: 34
Hips: 39.5
I feel it most in my tight tops… they don’t feel so tight anymore. They feel like someone stretched it out for me.
I can’t wait to wear pants on my hips again… and not have to get the high waisted kind to cover my belly!!!!!
Private Member |
santiago, chile
Congratulations! Great progress! I’m on my first week right now, I hope I can improve as much as you did
Private Member |
wow just reading your first weeks progress has inspired me even more. I am not on the plan yet and can only start next month. Now I am feeling so impatient . Really need to shed this body fat of mine . Have 8 to 10% to lose.
Private Member |
Yes I’m excited and surprised at the progress. Hoping this Monday will bring even more good news!! This plan WORKS:-)
Private Member |
May I ask if you were having sugars and starchy carbs lots before you started with this plan. Its Ramadan now so I can try prepare myself mentally to be more healthy afterwards and fitting in a regular exercise routine as outlined by Zuzka. The key is to plan ahead and focus I guess. I purchased the plan to see which food types it has and Im happy as its most foods I eat and some which I will have to introduce back. Keep us updated and thanks for adding that extra bit of inspiration in me.
Private Member |
Hi Zuzka, you dont seem to have a great deal of dairy in your diet. I generally only have milk in coffee normally a full cream espresso flat white. Do you think this a no no if trying to lose fat?
Private Member |
lake tahoe, nv, usa
I think milk is a no no because it can cause inflammation. I don’t drink milk but other dairy products that are cultured or fermented like kefir, yogurt, butter or cheese is a different story.
Private Member |
salt lake city, utah, united states
Hi Z,
What are your thoughts on goat milk? Regular milk makes me feel bloated but I love the taste of goat milk and it doesn’t make me feel yucky at all.
Thanks girl.
Private Member |
I’m thinking about buying the food plan, but hesitating because I’m not looking to lose any weight (if anything I could probably stand to gain a bit). I also already teach exercise classes 3-4 times a week so I’m wondering if the program would still work for me? I’m guessing I’d just add in another snack or 2?
Private Member |
I feel the same, I’m hesitant to buy the meal plan because I am just looking to tone abs, not lose over all weight. I’ve been following Zuzka for a little over 5 years and just can’t seem to achieve those nice flat tones abs except in the morning =o .
Maybe a abs meal plan in the future?!
Private Member |
I just completed the meal plan for the purposes of losing a few pounds. It worked. But I think the food plan could work for most goals, it just has to be tailored accordingly. Zuzka really stresses only eating when you feel hungry, for those of us trying to lose pounds. But for you, you could add meals as needed. It might make meal prep a more complicated since you’ll have to make more food. And you might have to do a little trial and error to see how much food your body needs to maintain whatever your goals are.
Private Member |
Thank you so much for the feedback that’s excellent! Honestly I can’t tell you how much I appreciate you taking the time out to share with me. I think I’ll give it a whirl and add snacks where necessary. I’ll already be increasing food amounts simply because I’m cooking for a family. Thanks again!
Private Member |
Random question inspired by Zuzka’s reply on milk.. I’m from Eastern Europe and all this healthy stuff is just beginning to be available here, so we hardly have a variety of healthy products. I’ve recently found almond milk in store, but the label says there’s a bunch of other stuff there in addition to almonds and water 🙂 which is not surprising as it has to have long expiry period.. ANyway I was just curious and I’d really appreciate if you guys from USA or other progressive country share what’s there in your store-bought almond milk? Maybe I’m paranoing over nothing..
Private Member |
Unfortunately most nut milks have added stuff, i live in eastern europe too, and did some research in my country. All the almond milk has something added and the one that doesn’t is like the organic one which is expensive, like $4-5. Best solution, make it at home. Good part, it’s pretty easy. And it’s way tastier than the bought one.
Private Member |
Yeah, you’re right..
Private Member |
I am not on the eating plan yet only purchasing in July but where I am most of the almond milk has added ingredients but was thinking of trying to make my own . Not sure if it would be more expensive though
Private Member |
I’ve been making my own many times, it only takes you a few minutes (you do have to soak the almonds the night before) and, in my case, it’s way cheaper than store bought, you need like one part almonds to 10 parts water, a couple dates if you want it sweet, and a bit of vanilla to make it even better. And you can buy the almonds in bulk, like a kilo at a time, it’s much cheaper. But as a first try you can get a small bag like 100 grams and make a liter of milk and see how you like it 🙂 Look for recipes online and experiment. And good luck with the meal plan 🙂 I’ll start mine too in September because of too many trips in the summer.
Private Member |
So you make 1to ten proportion? I’ve been making, like, 1to 3.. Does it come out good, not watery? Will try your option, it’d be much cheaper this way:)
Private Member |
I think it also depends how creamy you like it, it is pretty watery but it works for me; to be honest i never tried it that concentrated. Just tried recipes online, and that’s how they advice. btw, i’m talking 1 to 10 as in 100 grams to 1000 ml. in cups, it’s 1 cup of almonds to 4-5 cups of water (i don’t use cups as measurement).
Private Member |
Oh that’s closer to what I’m doing -1cup of almonds to 3-4 cups of water:) thanks for your reply 😉
Private Member |
Thanks Kayla will get some raw almonds and start experimenting . Enjoy all your trips
Private Member |
Hi anna_anna! 🙂 not sure how expensive different nuts are in your country, but this is a pecan milk recipe! Yum! She also has an amazing cashew milk recipe. I actually prefer cashew milk over almond, & No straining! You can leave out the maple syrup sweetener or use Mejdool dates instead. It’s super creamy and delicious. 😊not sure of calorie count though. 😊
http://cookieandkate.com/2017/pecan-milk-recipe/
Private Member |
Thank you Tanya, I’m sure to check this out, pecan milk sounds delish, though pecan is redicuolously expensive here.. But much appreciated anyway!
Private Member |
torrance, ca, united states
Hi Zuzka!
I have a question:
On the fasting days, can I have the 500 kcal all at once? Considering that my insulin levels would be more stable that way, it seems to make more sense. In addition to that, I think it will be lass heard… also, can I substitute one of the items for bulletproof coffee this day?
Let me know.
Thank you and I am very excited about your meal plan !!
Private Member |
Someone asked this before and Zuzka said it doesn’t really matter and you are free to have one 500 cal meal if you want instead of 5 small ones. And she didn’t address bulletproof coffee but in guessing if you make sure you weigh your butter/oil and include these cal in your total 500, then why not.. but it’d be great if Zuzka commented if I’m wrong;)
Private Member |
torrance, ca, united states
Hi Anna, thank you so much for taking the time to answer my question 🙂 after you, Zuzka also replied and confirmed your advise. I started the meal plan this week, so tomorrow will be my first fasting day. Hopefully it won’t be too hard, haha. Wish you all the best,
Julia
Private Member |
lake tahoe, nv, usa
You can if that works better for you. Or you can have smaller meals. It’s up to each individual. You can also substitute for whatever healthy meals as long as you don’t go over 500cal that day.
Private Member |
torrance, ca, united states
Thank you so much Zuzka, for taking the time to answer. I really appreciate it 🙂
Ps.: you are a huge (and wonderful) influence in my life !! I’m glad I found your website and that I follow it everyday !
Private Member |
Hi Zuzka, I would love to get the meal plan, however I am not sure I would be able to follow it as I’m still breastfeeding my twins. I only came back into the zgym two months ago and my fitness is getting back but the post pregnancy belly and weight is slow to shred! I’m not complaining though as I’m over the moon with happiness at this point in my life.
Question about the meal plan, is there anything there that I could not have? Like protein powder etc.?
Thanks for your reply in advance, I’m very excited to have gotten back to work out with you xoxo
Private Member |
Hi Zuzka,
I really want to get the meal plan, but I am worried that I won’t like it. I have many of them and they have such a crappy recipes and they contain too much meat. I don’t eat too much of it. I prefer more veggies. I am worried that your meal plan has meat recipes for every day. I like to eat meat 2 x week and fish 1 x week. Can you please tell me how many times a week would I eat meat?
Dakujem 😉
Private Member |
lake tahoe, nv, usa
This meal plan does have a lot of meat, I would recommend for you to wait until I release a plant based meal plan that would be more suitable for your needs. Other than that, my recipes are really good 🙂
Private Member |
Dakujem za odpoved Zuzi. Tak si teda pockam 😉 Inak vyzeras skvelo! Dufam, ze jedneho dna budem vyzerat trochu ako ty….haha
Private Member |
tokyo, japan
Hi Z!I am 164cm tall,49kg and 18 procent body fat!I think that I’m too skinny so I wanna put some meat on me,gain more muscle.I need your advice if your meal plan it’s suitable for my goals?Thank you!
Private Member |
I hope you get your answer Julia as I am close to your sizes and wonder the same thing. ..????
Private Member |
Ditto Julia and Nicole! Same question 🙂