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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 |
Hey Zuzka,
Before I invest in your meal plan (which so far looks amazing to me) I wanted to make sure about some things on which I couldn’t find any specific infos here.
1) How much protein do the meals provide per day?
2) Have you taken in consideration the amino acid profiles of the different protein sources so the proteins amount to a high biological value?
3) How high is the daily calorie count?
4) Do you provide scientific sources with the pdf since you mention research in the description?
And last but not least:
5) Please tell me that the calorie density will be such that I can eat huge portions! 😉
(For years I have lived on nothing but junk food and I still take a great deal of satisfaction from eating – so eating only small amounts of food with high caloric density is my absolute nemesis..)
I recently have been diagnosed with diabetes type II (already in remission thanks to weight loss and training) so I would really love to try your meal plan (and the workouts as well since I spend about 8h per week in the gym at the moment and I’ve followed your IG account for some years already and love what you do!)
Thanks in advance and a good time to you!
Kindest regards,
Kat
Private Member |
lake tahoe, nv, usa
Hi Kat, Z-Shred meal plan is based around high protein and high fat, low carb diet. There’s great variety of high quality protein sources from whole foods in this meal plan, so no need to worry about not getting all the essential amino acids. I don’t count calories and exact macros – that’s never been my philosophy. I focus on mindfulness eating habits and connecting with my body which is a method used to treat all kinds of eating disorders. The meal plan is designed to satisfy your hunger and cravings, so you don’t have to eat huge portions.Given how much you struggle with eating small portions, I think you would really benefit from this meal plan and learning new eating habits that will support your goals.
Private Member |
Hi Zuzka,
I stand by what I said earlier (that I think the description of the meal plan sounds very amazing) but I have to admit I am a bit troubled about just paying $80 for a rather unspecific product. I would feel much safer if there were some numbers to objectively verify the quality of your daily meals.
Please don’t misunderstand me. It’s just that over the years I have thrown a lot of money out the window for seemingly good things and of course I know that people who create and sell stuff are usually convinced that their stuff is good stuff. So before I pay a rather significant amount of money I need to get a tangible idea of what I’m paying for.
I don’t mean this as an insult or simple whining. Rather I hope that maybe you could think about simply adding the numbers to your existing plans. That way people who depend on counting calories and macros because of former bad eating habits could use your plans to develop the ability to learn to eat healthy without counting.
I would love to know that your meal plans can “withstand” objective scrutiny. 🙂
Kindest regards,
Kat
Private Member |
lake tahoe, nv, usa
I totally understand your point Kat, however, that wouldn’t be meal plan from Zuzka anymore and it would contradict my method what I teach. I would not want the attention to go to counting macros and calories. My method steers away from counting. It’s all about connecting with your body. If you want to try something new, this is it. If you know in your heart that you just love to see the numbers and you prefer to count your daily caloric intake, then this meal plan is not for you. I wonder what made you interested in this meal plan in the first place – I’m sure it wasn’t the numbers…maybe it’s something to consider and think about.
Private Member |
If you’re really interested in trying Zuzka’s meal plan, but can’t help wanting to know exactly what you’re taking in, you could always calculate everything yourself – which would be ideal, anyway, since maybe you might use an ingredient that has a slightly different macronutrient profile.
When I would track, I’d would usually take in the whole bulk information of the recipe, then just divvy up the totals by te servings. It’s a lot of extra work to figure, but even if Zuza did give you that already, I think it’d still be more accurate to examine your ingredients and total it yourself.
Private Member |
Hi Zgym,
I purchased the plan in the summer but now I can no longer access it – why? Thanks for your help!
L.
Private Member |
Zuzka,
I would like to ask before buying.
My problems are with skin, some kind of bloody belly during the day ( I have flat belly just in the morning) and water retention as well. Do you think, that this program can help to fix it? I eat low carb already for 1 year. But still have this problems..
Thank you so much. You are changing my life every day.
Klara
Private Member |
lake tahoe, nv, usa
That is hard to tell. You’d have to find out what in your diet is causing the water retention and skin problems. There are some general irritants that you might want to try exclude from your diet. The most common are dairy, meat, soy, nuts, and wheat. This meal plan is low carb but contains a lot of meat and dairy. No soy, no wheat and some nuts.
Private Member |
thank you! I will try and I will see. I have seen that many people here mentioned, that they dont need loose so much weight but just form their body.. And I didnt find response from you. I was just afraid if that meal plan isnt just for somenone who want to loose 5kg but also for people who are really in a good shape, but still want to form body, get lean muscles and just feel healthy and well balanced. Thats what I need. To know what Im doing good in my diet and what not. Why I have some body changes, which I really dont like also connected with my period (that was something you tell in some coffee talk, that you dont have this problems and you said that you solved it by your really good diet).
Is it meal plan good for this as well?
Sorry for so many question. But its really important for me. I’m trying to solve these problems for so many years..
And off topic – I’m physiotherapist and I must tell that your workout are really good from my professional point of view as well. So I recommend you to all my patients. Im really glad you are here. You are just best!
Private Member |
lake tahoe, nv, usa
Thank you so much, I really appreciate it! This meal plan really focuses on low carb diet, and mindful eating habits. A lot of times people can’t lose weight because of their cravings,emotional eating, because they eat too fast or because they’re constantly distracted. Low carb usually helps people to get rid off cravings (usually) just keep in mind that bio-individuality applies and some people can have different outcomes. That’s with EVERY diet. We’re all very similar but similar is not the same. One man’s food can be another man’s poison and vice versa. This meal plan is based on the latest research and it’s also a combination of what works for me.
Private Member |
Hi Zuzka….I’m from Puerto Rico and recently started your Gym program. I am 5′ 5 1/2″ and 160 lbs. I’m looking forward to start the meal plan as well but wanted to know if the Grocery Listing is simple or if it’s like a more specific kind of product thing (if you get what I mean 🙂 . In the next two weeks I’ll be traveling to the States for a business trip and wanted to know if this is something I can complete if I still eat out (will be staying in a hotel for a few days). I just wanted to know if its wise to purchase the plan now or wait till I get back. Thanks!
Private Member |
lake tahoe, nv, usa
Hi Marieli, I can’t guarantee that the ingredients I use will be available everywhere in the world, but most of them I’m sure could be substituted. As for your travels I strongly suggest to wait. Enjoy your trip instead and get focused on your diet when you’re back home.
Private Member |
Hi Zuzka.. I really want to thank you. I love your program but I had a setback with everything. I have been dealing with anxiety which has led to eating (especially on sweets) and also have cervical and lumbar problems. My chiropractor suggested to walk and not perform high impact exercises. I know you do have different low impact exercises. I am committed to re-start the program but don’t know where to start. Please advice..Thanks ~ Mari
Private Member |
lake tahoe, nv, usa
Hi Mari,
I would suggest you to look through the Low Impact workouts category and then pick and choose workouts that you feel like doing on any given day, because if you’re having spine issues, than you really have to be careful and stop any exercise that is causing you pain or discomfort. So it’s going to be a trial and error game for you but you’re the only one who can do that. I suggest you keep a notebook or use the Favorites button to keep track of the workout that made you feel good. Over time you will have your own library of workouts you can always come back to. As for the sweet tooth, I totally get it. I have a full mouth of sweet teeth 🙂 haha. I know it’s hard to get rid off these cravings and it’s a different issue but if you continue to satisfy your sweet tooth, I would recommend you to choose fruit or make yourself a sugar free, low carb dessert – I have tons of great recipes here in the Nutrition section. Let me know in couple of weeks how’s your program going. I hope to hear some positive news!
Private Member |
rincon, ga, usa
Are there any substitutes? For example, I do not like yogurt, eggs, or cheese.
Private Member |
arlington, va, united states
Hello Zuzaka,
I am in my late 40 and wanting to loose 40 pounds. Would I be able to achieve this with your Z Shred supper food plan if I am committed?
Sincerely,
Sue
Private Member |
marquette, mi, usa
Could anyone advise on the dairy amounts in this meal plan? I want to try it, but my partner has a dairy allergy. Stuff that’s dairy-optional works well (like adding cheese to my own but not the whole dish) but stuff where butter or milk is a key part (like cream based soups) don’t work as well.
I’ve also looked at the shred-and-glow plan. As in, maybe if he/I feel we need more meat in our diets I can just add that to whatever level seems to work. I treat meat as a side dish to a bunch of veg a lot in my usual cooking, so maybe shred and glow is a better fit for us? Or would that throw the benefits of that meal plan off?
Private Member |
matthews, nc, usa
Zuzka, how do you think, if i’m breastfeeding…can I try this meal plan?
Private Member |
matthews, nc, usa
Hi Zuzka! How do you think, if i’m breastfeeding. But I want to follow your meal plan…Can I try this meal plan?
Private Member |
Would I benefit from the nutrition advice provided and be able to modify the meal plan myself to no nuts and no dairy? I am intolerant to both. I realize I wouldn’t get the benefit of having a meal plan laid out for me, but I am hoping there is still enough great advice I would be able to make it work for me. Thanks. 🙂