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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 |
Can anyone tell me, on the days you are NOT eating 500 calories, is anoyone practising the 16/8 or just eat starting at any time of the day?
Private Member |
san francisco, ca, united states
I don’t… and I can’t do 500 calories, unless I don’t work and stay at home all day. I do 700-1000 calories. The other days are around 1700. Would love to know how/what others are doing!
Private Member |
Hello Zuzka,
I am very interesting about your meal plan. The thing is that I am intolerant to Gluten, Grains and lactose. Do you believe am I aloud to follow your plan? I also can’t take the whey protein shakes, I only use the Bone Broth shakes from Dr Axe, so what You can suggest for me? SHOULD I TAKE YOUR MEAL PLAN?
PS: Please let me know asap because if your answer is YES I will star INMEDIATELY tomorrow
Regards,
Karella Dugarte
Private Member |
los angeles, ca, usa
Hi Karella — see Z’s earlier comment here for her thoughts on this -> https://zuzkalight.com/nutrition/z-shred-super-food-meal-plan-for-fat-loss/comment-page-3/#comment-862372
Private Member |
Hi guys, I’m so excited. Yesterday, 6 weeks exactly after I started the daily (I skipped like three days only on my period and rough days) workouts and following the food plan, I reached a milestone – 5kg down. My pants fit, I look better, I feel (and that’s most important) better. It’s not the end of the journey, I’m about half-way through, but like Zuzka says in her workouts: Keep going, don’t give up (with gritted teeth). Most of all I’m excited I’ve found a plan I can stick with that actually works: Thanks a lot, Zuzka! You’re bril.
Private Member |
So after 8 weeks, who is starting back at week one?
Private Member |
I just finished 8 weeks. It was a really great program and I saw great improvements in many aspects of my body/mind. I’m not restarting the food plan, per se, but I am heavily relying on the other wonderful recipes on this website to help me continue forward with what I learned from the plan and the style of eating (FM vs. WEM vs. IMF). I think the plan was a great example for teaching us who are new to this way of eating. If I start to feel overwhelmed or too busy, I’d have no reservations pulling up a week of meals to make my life easier in the food department.
Private Member |
I am only on week two of the plan and really enjoying the recipes. Are you guys sticking to every single meal on the plan or do you substitute something else from the plan occassionally? I find that the almond meal/berry muffins make me crave sweets for the first half of the day. So tomorrow I am going to have the popeye smoothie for breakfast instead. Btw, double the popeye smoothie and pour it into popsicle molds, my 3 kids LOVE popeye popsicles!
Private Member |
são paulo, são paulo, brazil
Hi, Zuz! I am a vegetarian, is there any changes I can make on tour meal plan to subscribe for it?
Private Member |
lake tahoe, nv, usa
Hi, if you’re interested in doing the Z-Shred meal plan as a vegetarian, you can always substitute meat with tofu or Vegetarian Meat (TVP). If you don’t eat cheese, you can substitute with your own vegan cheese recipe or omit the cheese from the recipe completely.
Private Member |
são paulo, são paulo, brazil
Thank you! Have a great week!
Private Member |
Hello Zuzka
Is this plan suitable also for men? I consider to involve my husband to my new healthy habits. He is very lean and thin guy he aims to gain muscle so i dont want to slim him more.
Private Member |
lake tahoe, nv, usa
haha 🙂 I love the way you said it. Yes it is suitable for men as well.
Private Member |
Hi Zuzka,
Will this plan make me lose weight? I’m very slim eventhough I eat quite a lot and would actually like to gain weight (in the form of muscle mass) but at the same time get leaner and shed my belly fat. Is this plan good for me too?
I am also vegetarian but don’t eat soy-based products due to some hormonal issues. How can I replace meat in this plan? I do eat fish up to twice a week but what plant-based options do I have for the rest of the week?
Thank you!
Private Member |
lake tahoe, nv, usa
If you’re someone who is interested in gaining weight, you can do this program without doing the intermittent fast days. On those days, you can eat whatever you want instead – like cheat days.
Private Member |
Thank you! I like that 😉
Private Member |
lake tahoe, nv, usa
This is not a vegetarian meal plan and there are no options for vegetarians. You can choose to omit the meat in the recipes and replace it with beans or grains instead but you’ll have to use your own creativity. For you I would suggest to wait for my Plant Based Meal plan – I’m still working on it and I expect it to be completely done by the end of October.
Private Member |
netherlands
yayy the end of october that is great!
Private Member |
jacksonville, nc, united states
It’s the end of October! I’m so excited to see this Plant Based Meal plan! I’ve been patiently waiting. Woo hoo!
Private Member |
Zuzka, thank you for making the vegetarian plan! I live in a small town in Texas (where the majority of people eat junk, and you have to have such a strong will to eat healthy) and have been having problems with meal plans that want all kinds of expensive, exotic ingredients that I have to drive to another town an hour away to get and too much cooking time. Is this book going to have mostly raw veggies? I’m really excited for it and am going to buy it as soon as you put it out.
Private Member |
lake tahoe, nv, usa
It will have mostly plant food like veggies, fruit, whole grains. Unfortunately, because we all live in different parts of the world, I can’t possibly guess which ingredients are hard to get. What’s most common to get here where I live might be hard for others somewhere else and vise versa. Luckily for people who live in the U.S. you have a better chance to get the ingredients that I use. Sometimes you have to shop online.
Private Member |
Hi Zuzka! Thank you very much for your reply! I wanted to ask you if there will still be a veggie meal plan, i see the wonderful reviews of your meal plan and I’m dying to get it. Pleaaaaasssseeee!
Private Member |
riyadh, saudi arabia
Hi Zuzka,
Just wondering, if I get this meal plan; is it for one person? Do I need to double the amounts of food if both my husband and I would like to do it? In other words, do you cook for both you and your fiance when making these recipes? Or is this only for you? What do you do when cooking for both of you?
-Thank You!
Private Member |
lake tahoe, nv, usa
This Meal Plan is for one person only. I do cook for both Jesse and I so some recipes yield more portions, but that’s not how this plan is structured. If a meal yields more than one portion, you will be using the leftovers for your meals the following days. This meal plan is also build to save time and money but allowing you to cook once and eat 2 or 3 times.
Private Member |