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 |
tampico, tamaulipas, mexico
Hi Zuzan, my name is Mireya, Im 41 mother of 2 girls 5 and 9, Im 1.58 mts and 58 k, i work out 5 times a week. But Im stock on my body fat, i had done a lot of meal plan, i would like to purchase yours, hey liner on my body specialy on the core, i need to achive a better position on my stand up, and muscular tonification. From all your meal plan, wich will you recomend me , and your work outs??
Private Member |
lake tahoe, nv, usa
If you’re looking for fat loss, then I can recommend to start with the Z-Shred super food meal plan. It’s important that you read through the PDF carefully though. The meal plan is not customized for your bodyweight so you have to adopt mindful eating habits and get in touch with your satiety signals. In other words, the meal plan takes care of the nutrition and macros, but how much you eat is up to you, because that’s very individual. If you follow the Hunger Game that is explained in the pdf, you should be fine. As for the workouts, you can try to follow the weekly workout schedule and see how that goes. You can also decide to try one of the programs for more specific goals such as the Lifted Butt or Upper Body & Abs Shred.
Private Member |
rehon, france
Hello!
A pratical question:
can we pay in several times for the meal plan or not please?
Thank you 🙂
Stef
Private Member |
Dear Zuzka, I’m not sure if you’ll have time to read this but I just want to say thank you so much for helping me get into the best shape of my life. I was struggling to get rid of post pregnancy fat for years. I tried other diets but they were so restricting and unrealistic and I was always starving. I started your Zshred about a month ago. I may not follow everything as scheduled but I definitely use it as a guide and follow your principles and the results have been AMAZING!!! I finally am almost back to my pre-children (I have 4) weight (started around 132 now I’m 123lbs), now down from probably around 35% body fat to 23%, and of course with the help of your ZGYM I am more toned. I was so surprised how fast it took. It’s like the fat “melted” away. It really deserves the name ZSHRED! Thank you. I thought it was not possible or too difficult coz I’m already in my late 30s but now I know it’s not. I just needed a very knowledgeable guide like you. Have a nice day. 🙂
Private Member |
lake tahoe, nv, usa
So happy to hear that!! Thank you so much for sharing.
Private Member |
I like the overall shape on you now . You have nice shaped legs , abdomen and shoulders . You can try to forme a bit more on your ribcage and on the back .
Good health to you .
Private Member |
You can try to take more prominence on the ribcage . Keep it harmonised .
Private Member |
Don’t mess up your metabolism , don’t deforme yourself , with steroids or synthetics .
Private Member |
rehon, france
Hi,
Do you have a payment plan option at this time please?
I saw that you were talking about it a few months ago now.
Thank you
Stéphanie
Private Member |
austin, texas
on this program starting next week.. super stoked..
Private Member |
Would you be able to explain the difference between your Super food meal plan and the bikini body meal plan? They both seem great I was just curious about what makes them distinctive.
Thank you!!
Private Member |
My issue is I’m too lean/skinny and would like to get stronger but at the same time maintain healthy eating. I weigh 106 pounds, 5″3 and I would like to gain more weight mainly in muscle. Can I buy these meal plans if the target is fat loss which I dont need? I’m looking for a meal plan that is healthy but supports my fitness goal of gaining muscle. What would you recommend I do?
Private Member |
lake tahoe, nv, usa
This meal plan although it helps people to burn fat and lose weight, can be used to build lean muscles as well. What you would want to focus on is to eat regularly, not skip a meal and include snacks. There are intermittent fast days in this meal plan twice a week which I would not recommend for you to do. You’d have to adjust the meal plan and perhaps repeat some days instead of doing the IF. Have you tried eating more often during the day? Do you have trouble eating more? Usually the people that are naturally skinny have very active satiety hormones and simply don’t feel like eating. Others feel stressed during the day and can’t eat for that reason. Where do you think you are in terms of your meal consistency?
Private Member |
I just want to say that you have been an inspiration to me for a long time. Everything you have created on zuzkalight is truly amazing, all your hard work and dedication shows. So thank you for all that you do!
I do love eating and can put some food away, but my previous job I worked at was very stressful and active. It caused me to lose my appetite even though I would meal plan for the week. I got down to around 98 pounds which was really unhealthy for me even for my petite size. I’m back up to 107 now but I havent been eating the most healthiest foods. To many bacon cheeseburgers :/ I have also been making protein shakes to help with extra calories too. Overall, I would say I’m inconsistent. Some days I’m really good and eat well-balanced healthy meals and other days I get caught up in doing something and just forget to eat. I know that I have a fast metabolism but noticed that its started to slow down now that I’m 32. I have been doing your beginner workouts which are difficult for me in the strength department but I’m working on it. My ultimate goal is to build more muscle and strength. I just feel like I need to get my nutrition on track and definitely need to eat enough everyday to support that. Do you think this meal plan would work for me? So I just alter the meal plan a little with no fasting and follow everything else?
Private Member |
lake tahoe, nv, usa
Here’s what this meal plan can do for you if you do it right. It will help you to eat healthy whole foods, and it will help you to build lean muscles. The important thing for you is to stay consistent with your feeding and of course training. Training should feel hard. Hard workout at least 4 times a week. Also keep in mind that this is a meal plan and it will require you to cook and prep. The good news is that you’ll have leftovers so on some days you won’t have to cook as much.
Private Member |
Thank you so much for taking the time to reply back. I very much appreciate it. Looking forward to trying the meal plan out in the next week or so.