The 7 Day Shredding Meal Plan!

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January 14, 2013

Diet Challenges, Diet TIPS, Nutrition

This 7 day shredding meal plan is designed to BURN FAT and KICK START YOUR METABOLISM.

If you want visible RESULTS in a short period of time, this is the place to get started! As you decreaseyour energy intake (calories), you starts burning fat but not for long; your body is a smart machine, and assoon as you stay on a lower calorie diet for a longer periods of time, it receives signals to hold on to thatfat and enters starvation mode (click HERE to read more about the benefits of calorie shifting for fat loss).

The 7 Day Shredding Meal Plan! http://www.myfitstation.com/2013/01/14/the-7-day-shredding-meal-plan/

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This is why you want to make sure than you are notkeeping your caloric intake too low for a prolonged

period. It is not in my habit to share somewhatdepriving diet plans, but hear me out: sometimes,

its good to get out of our comfort zones and getinspired by the labor of our hard work. Also, thismeal plan is well balanced and will satisfy your

cravings and sweet tooth as well, I dont like to goto extremes when it is not necessary.

By no means should you feel hungry on this diet, you should NEVER starve yourself! For optimalresults, once you complete this 7-day meal plan, you can go back to eating a balanced and healthy dietwith a little more calories and a few cheat meals here and there before repeating this 7-day shreddingmeal plan. I know that this diet is pretty limited, but Im sure that you can pull it off for such a shortperiod of time. Its not hard because we are hungry, its hard because we are used to eating for pure

pleasure, out of boredom, for fun, etc.

Dont forget to check out the tips listed below!

Meal 1

option 1: 1/2 cup oatmeal + 1/2 banana + 1/2 cup egg whites + 1 cup of berries (on the side)option 2: 3 egg whites + 1 whole egg + 1 cup spinach + 1/2 cup veggies of your choice (tomatoes,peppers, mushrooms) + 1 slice of Ezekiel bread or other sprouted grain bread

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Meal 2

4 oz. protein + 1 cup veggiesexample 1) Grilled chicken breast with asparagusexample 2) Baked tilapia with broccoli topped with seasoned extra virgin olive oilexample 3) Sardines served with mixed greens salad

Meal 3

4 oz. protein + 1 healthy carbohydrate (+ 1 cup veggies: optional)option 1: 1 can tuna (in water) with 1/2 yam, and 2 tbsp. salsaoption 2: Grilled tofu with 1/2 cup brown rice and 10-12 walnutsoption 3: kidney beans with 1/2 cup quinoa & 1/2 sliced avocado

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Meal 4

option 1: 1 scoop protein powder + water or almond milkoption 2: 1 cup carrots or celery + 2 tbsp. hummus (see recipe HERE)option 3: 1 apple + 1 tbsp. natural nut butter

Meal 5

4 oz. protein + 1-2 cup veggiesexample 1) 2 cups mixed greens + grilled chicken or turkeyexample 2) lean beef burger + sauted veggies (carrots, onions, peppers)example 3) chickpeas salad (with peppers, mushrooms, parsley, lemon juice, etc.)

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Meal 6 (optional)

option 1: 1/2 cup cottage cheese + cinnamonoption 2: 1/2 plain natural yogurt + cinnamon (you can add stevia for sweetness)option 2: scoop of your favorite protein powder with water or almond milk

Caloric intake: This meal plan contains approximately 1500-1600 calories. In order to customizeit, calculate your daily caloric requirements with the calorie calculator and make the necessaryadjustments (ex. if you need more calories, you can increase your portion size or if you require asmaller amount of calories, you can stick with 4-5 meals instead of 6). Just make sure that you areeating a minimum of 1200 calories per day for optimal results!Protein sources: Chicken, turkey, extra lean beef, white or fatty fishes , eggs & egg whites, tofu,beans and lentils.Healthy fats: Extra virgin olive oil, nuts & seeds (hazelnuts, almonds, cashews, walnuts, naturalnut butter, chia, sunflower & flax seeds, etc.) avocado, wild salmon & other fatty fish (tuna,

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: Vegetable, fruits, beans & lentils and whole grains which we will use as our healthycarb source since weve already listed our fruits, veggies and beans in the food options above(brown rice, yams, quinoa, oats, whole wheat pasta, barley, bulgur, etc.)What to drink: Water & tea. If you cannot go without coffee, limit it to one cup a day using steviaand only a little bit of low-fat milk or almond milk. Drink a glass of water first thing in the morningand before each meal to stay well hydrated and keep you from overeating.Eating intervals: Since we will be eating 5-6 meals a day, it is important to space them 2-3 hoursapart. This will rev-up our metabolism and provides your body with a steady flow of energythroughout the day.How to prepare your lean protein: Your protein should be boiled, grilled, baked or steamed.Meal 6: Is optional, if you do not feel hungry, feel free to skip it but its always good to have somenutrients available for proper recovery while you are at rest.Reward yourself after you complete this 7-day diet challenge. Maybe a new piece of clothing or arefreshing day at the spaWhat to expect: Fat loss & more muscle definition! You can expect to lose 2-3 pound of purefat, anything more than that can be water or simply the body cleaning up.Condiments and seasoning suggestions: Lemon juice, garlic, hot sauce, olive oil, balsamicvinaigrette, low-sodium soya sauce, & spices (limit your sodium intake).Preparing your meals: Its always practical to have something ready in the fridge, especially whenyou are following a strict diet like this one. Do your groceries at the beginning of the week and planout the weeks menu ahead. You can even start preparing your food and placing it in Tupperware tomake things easier (cooked rice, grilled chicken, turkey patties, sauted veggies, cut up veggies andmixed greens ready to make salads, etc.). I also find it practical to separate my meals into portionsizes so I dont have to worry about overeating when I get back home from a busy day.Workout: For optimal results, combine this diet with a solid training program; working out 4-6times a week (both cardio and strength training). Browse through our WORKOUT category forideas, you can also grab your free monthly workout calendars for an extra challenge!Final note: This is not a starvation diet; you should always eat if you feel hunger. It might take aday or two to adapt to this way of eating but you should definitely feel energized and lighter everysingle day!

Also, you may like to subscribe to my newsletter (right below) in order to receive your Free Daily FitnessLogs + new articles + extra goodies straight to your inbox!

Let me know how it goes!

ps. For more meal ideas, check me out on Instagram!

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About Latest Posts

Isabella is the founder of My Fit Station. Her mission is to spread a healthy,balanced and FUN approach to mind/body health & fitness, one that encouragesgrowth, empowerment and a lavish dose of self-loving!

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07-13 January2013

Hannah Says:November 28, 2014 at 2:25 pm

Hi Isabella,Im looking to lose not necessarily weight, but to shed some of the excess fat on my stomach, back,etc (Im working toward abs for Christmas ) If everything checks out, I plan to move on to theBody Fuel System plan. Do you think these plans are still for me if Im targeting more fat lossthan anything?Thanks.(P.S. I should add that I am consistently active six days a week, so I have a solid exercise routine.)

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Isabella Bazzara Says:November 28, 2014 at 4:09 pm

Hi Hannah & welcome to MFS!

It seems like you are already on a good start with your active lifestyle. I definitely think thatthe 7-day shredding meal plan could help you lose that extra fat, however you want to makesure that you arent bringing your caloric intake too low, you may want to use the caloriecalculator provided above to get an estimate of your daily requirements depending on youactivity level, stats and goals! Keep us posted on your progress!ps. I definitely recommend the Body Fuel System for long term fat loss, exercise andrecovery optimization as well as effective nutritional tools and guidance.

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casey Says:November 22, 2014 at 11:20 pm

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me & my hubby are about to start this, but for different reasons. I need to lose weight & tone up, heneeds to build muscle (no weight loss)is it still appropriate for us both, should I adapt it for him or does he need to up his workoutsThanks!

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Hi Casey,Welcome to MFS I would recommend customizing the meal plan for your individual needs. Your hubbydefinitely needs to increase the caloric intake, he can use the online calorie counter to get anidea of how much he needs according to his specific goals. You can both use the meal plan asa blueprint by making small adjustments to fit your needs!

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Louie Says:November 11, 2014 at 5:23 pm

I had questions about the eggs with breakfast. Is it there for a source of protein? What would be agood alternative?

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Isabella Bazzara Says:November 12, 2014 at 10:40 am

you can sprinkle your oatmeal with hemp seeds, have some nuts, natural nut butter, organicraw protein (I like Vega protein) smoothie

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alak Says:November 7, 2014 at 12:54 pm

also another question sorry to bombard you.

for meal 2 can i swap the mix veges for just sweet potato ?

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I would recommend it since you are training hard and sticking to this meal plan for longerthan 7 days, we want to make sure you are getting sufficient carbs so definitely go ahead!

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alak Says:November 4, 2014 at 9:30 am

hey was just wondering during the day with this eating plan can incorporate fruits as a snack?

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Isabella Bazzara Says:November 4, 2014 at 11:11 am

You can have fruit, yes!

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cool great also another question with meal 3 can i substitute the tofu with option 2 witha can of tuna instead?

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also im on day 5 of this plan plus a pretty intense working out plan on a 4-5 daybasis am i amble to stay on this plan for a good 4 weeks?

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Isabella Bazzara Says:

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Hi there, yes but you should make sure you are getting sufficient caloriesdepending on your training frequency and intensity. You can use the onlinecalorie calculator to get an idea!


Hey Alak, sure thing, you can substitute for the protein of your choice! Fish,meat, beans, tofu, seitan, etc.

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Alyssa Says:October 22, 2014 at 9:02 pm

What could I replace the oatmeal and quinoa with? Something that isnt a grain.

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Isabella Bazzara Says:October 25, 2014 at 1:03 pm

Sweet potato!?

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Tom Says:October 14, 2014 at 9:58 am

Hi again.Im so sorry about my last post 0-:I thought the 6 meals listed were just the first sample plan of 7 days. I see now you eat from theexamples listed for he seven day plan I do have just one other question. What is the bestsubstitute for asparagus?Thanks so much

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Tom Says:October 5, 2014 at 3:49 pm

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Is it okay to exchange meals from different days. In other words could I eat meal 1 from day 1 asmy meal 1 on day 2?

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Isabella Bazzara Says:October 7, 2014 at 10:02 am

Sure thing Tom! Welcome to MFS

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Mai Says:September 9, 2014 at 10:48 am

Is it okay to switch meals? To take meal 3 instead of meal 2 and vice versa? Thank you

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Isabella Bazzara Says:September 9, 2014 at 2:24 pm

Sure thing hun

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Anne Says:September 15, 2014 at 11:55 pm

Hey! So are avocados permitted? And if so at which meal time would it be best toconsume them.

Thank you!!

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Isabella Bazzara Says:September 16, 2014 at 10:40 am

Sure thing Anne. Perhaps before your workout session combined with some

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FREYA Says:September 3, 2014 at 1:12 am

Hi, with this 7 day shred i just wanted to ask too- i think you have said it is ok to change the mealplans around isnt it? also in the protein shake option is it ok to add fruit ? is it ok to ad fruit ingeneral or is it too high in sugar ? do you have a preference for which protein powder? do you haverecipe for simple protein balls that are healthy for a snack?thank youfreya

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Isabella Bazzara Says:September 3, 2014 at 3:10 pm

Hi Freya! Welcome to MFS I always advice people to eat REAL FOOD. So after the 7-day shredding meal plan, youshould definitely try including as many, non-processed highly nutritious foods into your diet(veggies, fruits, nuts, seeds, whole grains, etc.). Personally, I life Vega protein or other rawvegan protein powders that are free from chemicals, whey and other stuff that isnt too goodfor you. Fruits are always good, its the artificial sugars that you should worry about. I haveposted a delicious Quinoa protein nut bals recipe here: http://www.myfitstation.com/2012/03/06/5-things-tuesday-homemade-snack-bars/Have a good one,

Izzy

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Felicia Says:August 25, 2014 at 2:50 pm

Quick question. Today is the first day of starting this diet and I have two questions; in examples for1/2 cup oatmeal, 1/2 brown rice, or 1/2 quinoa are these measurements before or after cooking? Imassuming its 1/2 cup cooked, but I would like to be sure. Also, could I switch the Meal 3 carb withMeal 5 veggies to have the carb for dinner? Or would that throw the plan out of whack? Please letme know, Thanks!

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Yes its cooked Felicia! You surery can

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Felicia Says:August 26, 2014 at 2:15 pm

Thanks so much for your response! I really appreciate it.

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Isabella Bazzara Says:August 27, 2014 at 10:46 am

Welcome to MFS girl!

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Elaine Says:August 25, 2014 at 2:39 am

I was wondering what the protein/carb/fat macros are on this plan

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emma Says:August 23, 2014 at 8:20 am

Hi. Im really interested to know what it is about this plan that makes it work apart from beingclean. For example is it because its low carb, high protein? Is carb intake for rice, quinoa limited tofirst few meals of the day? Also is it ok to add in an extra meal if i need another snack?

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Clean eating, non-processed foods and lots of healthy nutrients

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richard Says:August 11, 2014 at 8:07 pm

forgive me if this is a really dense question, but the first meal . . .is that porridge with bannana andthen do i poachthe egg whites? or am i putting the egg whites in the oatmeal

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Isabella Bazzara Says:August 12, 2014 at 1:55 pm

Its up t you Richard. Some people prefer their eggs on the side, others dont mind to mix itinto their porridge.

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Sarah Says:August 11, 2014 at 6:36 am

Hi what would be a close equivalent to the 1/2 cup of egg whites (which is approximately 3eggwhites) in option 1 for breakfast?

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As in a substitute food option with the same amount of protein, as I cant have egg whites?

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Sarah Im not sure what would be a good fit to use in your oatmeal maybe you can addsome natural protein powder (I like vega protein) or a smoothie on the side.

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Or could I add 1/2 cup of Greek yoghurt?

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Hi is the 1/2 cup brown rice and 4oz chicken measured before or after cooked?

Thanks

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after

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Romie Says:August 2, 2014 at 12:05 am

Im trying to lose 30 pounds overall in like 4 months. Can I keep following this meal plan until Ireach my desired weight?

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Yep, you should be fine! I also have a complete 30-day healthy eating guide & meal plan(that includes many tools to help you lose fat & get insanely healthy) from my gal Bree, youcan check it out here for more details: http://bit.ly/bodyfuelsystemKeep us posted on your progress Romies

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Allie Says:August 1, 2014 at 10:06 pm

I try my best to keep a whole foods diet as my lifestyle. This challenge isnt far off from what Iusually eat except I usually avoid any kind of grains (bread, pasta, rice, oats). For dairy I eat yogurt3-4 times a week and occasionally have cheese. Also usually eat 4+ meals a dayI feel I have a hard time getting enough calories when eating healthy.Do you think I will lose weight on this diet even though Im eating more calories?

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Hi Allie, my advice would be to keep eating healthy while staying active. I never recommendstarving yourself or unnecessary deprivation. If you do not eat grains, make sure you includelots of veggies into your diet (and fruit too). You need those healthy carbs for energy andweight loss You can adjust this meal plan to fit your individual preferences and take noteon how you feel and the results you get as you go & from there you can make readjustments.As I mentioned in the comment right below, I would also recommend grabbing a copy ofThe Body Fuel System if you would like to educate yourself more when it comes tohealthy nutrition for weight loss, performance and genuine health! Keep it up Allie!

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Allie Says:August 8, 2014 at 5:49 pm

Finished the challenge and Im down 3 lbs!

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Jay Bee Says:July 31, 2014 at 6:17 am

If you prepare all the meals on Monday how do you keep them from not going bad? Can you putthem in the freezer?

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You can freeze them but I personally like to prepare my meals twice a week!

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Sam Says:July 29, 2014 at 8:09 pm

Hey Isabella,

Really looking forward to starting this diet plan although Ive got couple of questions to beanswered. 1) Whether id lose weight even without having to workout? 2) for Meal 3 I was hopingto replace tuna with chicken and I was jst wondering whether itd cause any sort of imbalance in thediet plan?

Thanks

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Isabella Bazzara Says:July 30, 2014 at 7:00 am

Hi Sam, welcome aboard! You should definitely see results by following this meal plan working out or not! And yes, you may substitute for the protein of your choice.

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Zara Says:July 6, 2014 at 2:30 am

What times should the first and last meal be consumed?

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It all depends on when you wake up and go to sleep. I would have breakfast within 2 hours ofwaking up and eat my last meal 2 hours before going to bed. There are no rules set in stone.If you feel hungry, EAT. This meal plan isnt about starving yourself, its about fueling yourbody right when you feel hungry.

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Erika Says:July 6, 2014 at 5:17 pm

I am following the 6 meals plan, but am wondering if I want to practice for a figurecompetition what would I change for the last 3 or 4 weeks out?

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Hi Erika, my blogging gal Myriam is actually starting to prep for a bikini competition.I think that she would have the perfect answer for you. You can reach out here:http://www.mydreamshape.com

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Stacy Says:June 23, 2014 at 4:33 am

Hi isabella, this might be a stupid question.. But with breakfast how is itPrepared/served? Are the egg whites and oatmeal blended together n cooked or how does it work??Thanks

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Isabella Bazzara Says:June 24, 2014 at 1:31 pm

Hi Stacy, its up to you really you can cook the egg whites with the oatmeal or have themseparate.

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Cassandra Says:June 22, 2014 at 2:54 am

Hi! I am so excited to try this out Can I continue this diet for more than one week until I lose mygoal (10 lbs)? Also, how should I eat after the diet in order to not gain the weight back? Thanks!

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Isabella Bazzara Says:June 22, 2014 at 5:58 am

Hi Cassandra. Sure thing. Once you reach your goal weight, continue eating healthy wholefood. My gal Bree has created a pretty awesome eBook giving you all of the tools youll needto get in the best shape of your life while following a healthy, balanced whole food diet. Youcan check it out: http://bit.ly/bodyfuelsystem

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Tatiana Says:June 19, 2014 at 11:39 pm

I have a question, I am a bit confused. all the 6 meals we have to eat throughout the day? or eachmeal is one day?

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Hi Tatiana. This is a daily meal plan sample, you can have 5-6 meals per day following theoptions and guidelines listed!

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Nada Says:June 14, 2014 at 7:09 am

Hi I have a question about juices especially in this heat is it preferrable to avoid them? And fruits ingeneral as well.Thanks.

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Hi Nada! By juices do you mean homemade juices? If not, I would avoid store bought juicesall together however fruits are always a big YES!

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Gina Says:June 16, 2014 at 4:36 am

Hi Isabella can I eat for breakfast 1/4 cup oatmeal is 100 calories and add a cup of eggwhites that is 125 calories and a half tbs almond butter that is 48 calories and half cupalmond milk total calories would be 285 for breakfast is that too many calories thankyou gina

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Certainly isnt too many calories

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Gina Says:June 16, 2014 at 12:43 pm

Im try to to lose my last ten pounds so Im going to follow your diet but just usethat as my breakfast I also workout at the gym I was245 pounds now down to128 trying to get to 120 thank you so my breakfast is fine at 285 calories

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Amanda Says:June 14, 2014 at 1:44 am

Hello for meal 3 and 5 can I make my own meal ideas as long as they have 4pz protien and mix ofveggies or greens.

Like a veggie omelette for meal 3 one day. Or a turkey veggie pizza on a piece of whole grainbread/pita as I cant eat that much meat in one day ..

And any other breakfast options please .Am starting this tomorrow .I already train 6 days a week but need to sort my nutrition out .

Thanks

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Hi Amanda, welcome to MFS! Breakfast ideas: smoothies, quinoa or oat porridges, omelets,homemade burritos, homemade pancakes, fruit & nut bowl, etc. Focus on including as manyREAL FOODS & ingredients into your recipes

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Zoriana Says:June 12, 2014 at 7:09 pm

Started this diet 2 weeks ago , and 1st week i lost 9 lbs , and gained 4 lbs back during next week , ithink its cuz i added flat bread and multi-grain crackers and some yogurt

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Hi Zoriana (beautiful name btw.). In many cases, initial weight loss is mostly due to higherwater loss and the body cleaning out not to say that you havent lost fat, but perhaps not 9pounds. Loosing 5 pounds in two weeks makes much more sense and is also healthier. Itsfine to have a little bread, however, I would recommend you get your hands on sproutedwhole grain bread and limit your portion size too. You may add more whole rice, sweetpotatoes and oats/quinoa into you diet instead! Always try to incorporate more whole foods& less processed and package products into your diet

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Cara Spencer Says:June 3, 2014 at 9:47 pm

Hello, I am interested in starting this meal plan tomorrow. If I feel hungry, which I probably will,can I add more veggies such as a bowl of broccoli or cabbage? Thanks

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SURE thing CARA! Lad up on leafy greens & veggies when ever you feel hungry

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diala Says:June 2, 2014 at 5:16 pm

hey i was wondering about something, i just started this diet two days ago and i already feel great..one thing that im worried about is the chick peas, quinoa and kidney peas quantity since i dont havea scale. how many cups should i consume of each?also meal 2, tuna in water, is it the small can or large one? and the asparagus with chicken can bereplaced with broccoli right?

THANKS A BUNCH FOR YOUR HELP

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Hi Diala,For the quinoa I would recommend 1/2 cooked. As far as the peas and beans I would limit itto 1/4 a cup! As for the tuna you can go ahead with the 6 oz. can since it actually yields only3 oz. once drained (approx.).You can substitute for the veggies of your choice Keep us posted on your progress!

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Abby Says:May 28, 2014 at 2:01 am

I followed this plan for 7 days and lost about 6 lbs as well as 3 inches off my waist. Some of it wassurely water weight, but I love the definition, flatter tummy, and the way my clothes are fitting.Thanks for posting this! I had a higher carb day yesterday, and today I got right back on so that Ican reach my goal of losing 16 lbs and getting back to my high school weight. Thanks! This planworked well! And, eaten as laid out, you can really cut calories without being ravenous all of thetime!

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Isabella Bazzara Says:May 28, 2014 at 10:53 am

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Abby congrats girl! You must feel amazing. It was a good idea to have a higher carb day!

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Late To The Party Says:May 23, 2014 at 11:58 pm

Hi, Isabella! Seeking a wee bit of clarification:Meal 3 serving size for the tuna; a 3oz can or a 5oz can?Meal 6 Im assuming that the 1/2 yogurt means 1/2 cup yogurt?Thanks much!

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Meal 3 is: 4 oz. protein + 1 healthy carbohydrate (+ 1 cup veggies: optional), so its about 4oz. of tuna. Yes 1/2 cup should do it. As I like to remind people, this will also depend on yourdaily caloric needs for healthy weight loss, you can use the calorie calculator to get anestimate!

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roqui lee Says:May 19, 2014 at 2:34 pm

Hi MS. Isabella, this sentence 6 1\2 whole wheat pita, I dont know the meaning of 6 1\2 =s, can uexplain me more plz? P.d: sorry for my english XD

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Hi Roqui, I dont think I mentioned any pitas in my meal plan, where did you see this please?

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Joanna Says:May 1, 2014 at 11:39 pm

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Hi, I have started the meal plan, Im on day two and I think consuming so much protein made meconstipated. I also noticed that my urine has an odd odour. Are those symptoms normal, or should Ibe concerned??

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Everybody is different and responds to food in a different manner. If youve been eating lessprotein previously, then feel free to lower your protein portions and fill up with moreveggies! There are various causes that can be causing your symptoms, I would recommendfocusing your diet around healthy non-processed foods (have less protein of you feel like thatis causing your symptoms). PS. many times when you change your diet for healthier foods,your body goes through a cleansing process and that can also cause all sorts of digestiveirregularities

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Mariana Says:April 30, 2014 at 11:36 am

I have a quick questionI work in a dental office so there is no way to have that second meal withprotein and veggies while Im at work. What should I replace it with? Needs to be something Imable to eat on the run between patients such as a nutrition bar/nuts something like that. Maybe evena protein shake would work but Im not sure I can have that twice a day on this. Thank you somuch!

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Isabella Bazzara Says:April 30, 2014 at 11:44 am

Hi Mariana,You can switch up the order of the meals, so for example you can have apples or carrots withhummus or natural nut butter or a shake as you mentioned. Also, you can wait until the 3rdmeal if it really not convenient and have a slightly larger meal then.

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Mariana Says:April 30, 2014 at 10:58 am

Hi there! I was given this meal plan from my personal trainer. I go to the gym 3-5 days a week and

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was looking for something extra to help lose weight. Will be starting it this weekend. Very excited

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Isabella Bazzara Says:April 30, 2014 at 6:07 pm

Thats great news! Happy to have you on board & a big thank you to your trainer forspreading the meal plan with her/his clients

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Patty Says:April 19, 2014 at 5:35 pm

Hi.. I am 45 and have been doing a bootcamp for 3 years and love it. Ive been trying to change myeating habits and diet and have looked through countless of cookbooks an websites. I found yoursand Ive been looking at the 7 day meal plan and it sounds great!! Only thing I have an issue with isthe 4 oz protein for meals 2,3 & 5. I just cannot eat that much. I have tried and literally find myselfthrowing up cause it too much for me. I thought maybe cutting it down to 2 oz, just not sure if I willhave the same results. Any suggestions??Thank you doll!!

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Isabella Bazzara Says:April 20, 2014 at 12:24 pm

Hi Patty!You can definitely reduce the portion sizes, we are all unique and have different needs, soplease do make the necessary adjustments to suit your preferences. And also, make sure thatyou are eating sufficient protein daily for your body (you can find protein calculatorsavailable online to get an estimate and work from there).

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Valeria Says:April 14, 2014 at 11:02 am

Hi, I take a protein shake (Isopure) after my workout everyday. Should I replace a meal with theshake or can I just add it to the meal plan?

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Hi Valeria, you can have your shake and then maybe have a smaller meal/snack instead of afull meal or you can replace it with the last meal. Its perfectly fine to switch the order of themeals around, however, I wouldnt recommend having oatmeal in the afternoon

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JohnM Says:April 8, 2014 at 6:39 am

hi, I go the gym 3-4 times a week, a lift. Im just looking for a start to shredding and getting body fatlower to expose more definition. my question to you is, is this geared to a womans shredding, orcan a man also use this. This is a great site, for both woman and men, and I was just seeing weatherthis is worth going for. thanks for your help.

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* and lift, not a lift.

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Hi John. You can definitely use this plan to get shredded Just make sure you use thecalorie calculator and adjust your portions as needed!

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Hi Isabella, thank you for your reply.I will use the calculator thank you.but should be using the Extreme Fat Loss calorie count for this?Maintenance 2448

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CALORIES/DAYExtreme Fat Loss 1469Thank you so much

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Its up to you John, most probably, you will find what works best fr YOU withtrial and error! I wouldnt personally go down to extreme fat loss (it simply isntnecessary and you may end up frustrated, extremely deprived and hopeless)

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Farhana Says:April 3, 2014 at 4:47 pm

Hi Isabella:)I just came across your site and it looks really great! I am novice to this whole new lifestyle changeand clean eating. Im obese and need to shred about 110 lbs. to get to a healthy BMI. I had someques. about the shredding diet:1. How long does the meat last in tupperwares in the fridge? If I make like 5 chicken breasts tostore in fridge and use as protein for meals do they only last 2Days and go bad??2. I have a sweet tooth and find I always sabotage my diet when it comes to my cravings. Anysuggestions to curb that?3. Is this shredding diet safe to do weekly or just for 1 week?Any info will be helpful. Thank you:)

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Welcome to MFS Farhana! And congrats on taking the step to a healthy lifestyle. after allits not only about weight, its about the quality of our lives and our overall happiness at theend To answer your questions:1) Personally, I dont like to keep my meat in the fridge for over 3 days but I do believe that itcan last up to 5 days.2) Ive got a sweet tooth as well, I hear ya! After my lunch is when it hits me and I like tohave a square or two of dark organic chocolate with some black tea sweetened with stevia. In

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the morning I usually eat my oatmeal and I seriously make it taste amazing (using bananas,nut butter, raisins, cinnamon, vanilla flavored protein you see how this can be delicious andnutritious all at once) so I dont really feel deprived. I also learn how to make some supertasty sweets with healthy ingredients (you can browse through my recipes for ideas) and also,sometimes Ill just treat myself to something sweet and not so healthy moderation is KEY!3) Eating healthy, real, non-processed foods is ALWAY healthy, when I recommend goingback to your regular diet I suggest that you can become more flexible by enjoying treats hereand there, etc.Final not: if you are looking for a 30-day complete eating guide, I would definitelyrecommend checking out my gal Brees Body Fuel System here: http://bit.ly/1jIVKPF (youllfind plenty of details in the link + Bree provides extra support and tips to all her clients).

Hope this helps a bit

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Karolina Says:March 26, 2014 at 7:12 am

is porion size listed here for raw products or already cooked eg: 1/2 cup of rice? thx

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Isabella Bazzara Says:March 26, 2014 at 8:31 am

Cooked

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Karolina Says:March 27, 2014 at 12:00 pm

Thanks. I was always told to weight products before thermal treatment. So thoseportions are really tiny. What you think about following plan for 1 month? May I askfor your macros? I personally follow P 120 C 100 T 40 for 60kg, 170 cm.

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katie Says:March 12, 2014 at 7:58 pm

I am so happy I found this shred and your site. I did the 7 day shred a little while ago and had greatresults. I lost about 4lbs and felt great. The first couple days were a struggle, but I had been eating

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such junk and overeating that I just had to get used to normal portion sizes. Im embarking on my2nd round of the 7 day shred and am just as excited as I was last time. You have inspired me to eatclean and I am happy to say Im on my way to making this a lifestyle change!

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You ROCK Katie!Awesome, so glad you are enjoying the journey and getting the results you are looking for Thanks for sharing your progress with us all!

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Jane Says:March 8, 2014 at 11:37 am

Im curious. Would eating too much Greek yogurt make me fat? ..if for example all my snackswould be Greek yogurt? (the low-fat high protein kind like Fages)

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Isabella Bazzara Says:March 8, 2014 at 12:07 pm

Hi Jane. Good question! The thing with any and every packaged foods is that they will neverbe as good for your body as natural real food is. In many cases, there are additionalingredients in Greek yogurt that make it so creamy these ingredients are not all natural andall that good for you to begin with. If you love yogurt, I would suggest going for an organicnatural kind (low-fat isnt necessary fat will not make YOU fat and usually when packagedfoods contain less fat they contain more of other ingredients that arent healthy, ex.sweeteners). I would use fruit and nuts for the extra sweetness and crunch. In my opinion,Greek yogurt should not be eaten multiple times a day if your goal is to be healthy and looseweight, its just not a superfood like it claims to be! In my experience, the best way to lose fatand feel energized is to stick to REAL food and stay active (and have fun along the way)!Hope this helps a bit

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Karen Says:March 7, 2014 at 1:41 pm

Im so excited, i started the diet today. I really hope this helps me lose pure fat and helps me with

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Eating clean will definitely help you drop fat and loose cellulite! On top of that it willimprove your mood, concentration and give you some extra energy & confidence! Thissounds like a sales pitch, haha! We

Im just going to start this plan for a kick up the backside I just wanted to comment that havingbeen on my fitness journey for a couple of years now now ive read A LOT of stuff out there andmet a LOAD of people in this industry BUT ive never seen a fitness professional so inspirational,involved and sensible as yourself. Thanks for the plan and your committment to your work wereall benefitting and very grateful

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Thank you dear, thats so sweet Enjoy the meal plan and let us know how it all goes!

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linda Says:February 24, 2014 at 8:30 pm

Hi Isabella, Is Miracle Whip or Mayo allowed?

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Isabella Bazzara Says:February 25, 2014 at 7:19 am

I dont like to categorize food as good or bad so in my opinion, everything is allowed.However, if you want to fuel your body with REAL FOOD, I wouldnt recommend eatingmiracle whip and mayo (unless its homemade) during your 7-day shred!

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April Says:February 21, 2014 at 12:54 am

Hi Isabella I started this diet two days ago and I think its pretty good the only thing is that before Ireally didnt feel hungry and ate less and now Im eating more and feel somewhat hungry is thatnormal? Also where it says 1/2 cup of oatmeal or egg whites would that be cooked or beforecooking??? And meal 3 is that options or more like examples?? Thats it I think thanks:)

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Hi April, by less, do you mean you ate less frequently or even smaller meals than the oneslisted? When you eat every 2-3 hours, your metabolism cranks up and it is normal to feelhungry more frequently! Oatmeal (1/2 cup non cooked, egg white too). Meal 3 is: 4 oz.protein + 1 healthy carbohydrate (+ 1 cup veggies: optional), followed are some exampleslisted

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April Says:February 21, 2014 at 12:33 pm

Thanks for replying so quick what I meant was I used to eat small meals but just 3sometimes not too healthy but I didnt eat as much as now and really didnt feel hungrybefore but Im just starting to eat really healthy to loose like 10 lbs. I can loose weightquick but gain it back because I indulge myself in sweets. My family is big and Imalways making cakes and all kinds of desserts for them and for myself thats where Ican control my self but I just started this diet and hopefully I can change my eatinghabits and later my familys as well

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I hear you girl! Make sure you use the calorie calculator to get a basic idea ofhow much you should be eating on a day-to-day basis. The food in this meal planwill in fact keep you fuller because it is high in nutrients About the sweettemptations do not feel like you cannot ever enjoy a treat every now and then,this kind of approach can make you crave them even more and result in bingeeating and weight gain. When creating new habits and a lifestyle that worksfor you ((and your goals)), it is important to not categorize foods as good orbad, the idea is that you should want to fuel your lovely body with vibrant andhealthy foods so that you can feel AWESOME! Also, having a treat every nowand then is perfectly OK, you can browse through my recipes to find healthyfiedalternatives to some of my favorite treats too its all about creating new habitsthat will keep your body and your mind happy! Love yourself and enjoy thejourney xoxo Isabella.

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Meghan M. Says:February 11, 2014 at 6:27 pm

Hi!!! So this is Day 1 of this meal plan! I have lost a total of 90lbs and kept it off for 4 years butthis past year I have gained 20lbs. I have continued to workout 5 days a week but my diet was notconsistent. Although my diet was full of nutritious and healthy foods my portions were out ofcontrol; my excuse I worked out so I can have 4tbs of peanut butter. Even though I havecontinued my workout routines, you cant out-train a bad diet. When I came across this meal plan, Iknew this is what I needed to jump start my weight loss again and take control of my portions. Iwould love to stick with this for a month and see my progress!

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Meghan, first thing: CONGRATS on your weight loss and new lifestyle! For many people,diet can be the trickiest part I get where youre coming from! Its very common for peopleto overeat, there are many reasons why food can become comforting! Although we knowhow and what we should be eating, sometimes life (and our emotions) get in the way &sticking to a healthy and balanced diet can become a challenge. In my personal experience, Ifind that when things in my life get out of balance, whether I get stuck in a situation I dontknow how to handle or I feel trapped or unhappy in some aspect of my life: I tend to use foodto comfort myself. Learning how to deal with lifes obstacles and creating a life that isfulfilling is crucial to weight loss in the long run! That being said, I believe that everybodycan reach their goals while keeping in mind that our mindset is key to any achievementreally! Enjoy fueling your body with healthy and vibrant foods & keep us posted on yourprogress

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Devin Cruden Says:February 10, 2014 at 11:50 am

Hey Isabella, i am on day 7 of this diet. And feel great. It truly does work. Ive lost about 3-4pounds and can see a better definition with my body. Especially my stomach. I was just wondering.Would you recommend to keep going? Ive actually gotten really used to eating like this. Andactually enjoy eating this way as well.

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Isabella Bazzara Says:February 10, 2014 at 12:12 pm

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You go girl! Thanks for sharing your progress, Its always great to hear back from you guys!There is absolutely nothing wrong with eating healthy on a day-to-day basis (surprise!). Youjust want to make sure that you are getting enough calories daily, especially if youre traininghardyou want to fuel that body adequately and have enough energy to recover andfeel/look your very best! and of course, feel free to throw in a little treat every now and then,its a lifestyle & you dont want to feel like you are not allowed to have a little something thatis not-so-healthy from time to time. When eating clean becomes a habit, you actually craveless and less of the processed junk and you actually start getting excited about things likeoatmeal, nuts, dark chocolate, kale :O Im happy to hear that youre enjoying eating this way,keep it up Devin!

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Michelle Says:February 7, 2014 at 4:23 pm

Ive read the question but yet have seen anyone comment on weather or not they have lost anyweight on this plan. Just how much weight can you lose while on this plan?

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Hi Michelle! It all depends on your current eating habits (and other factors) this meal planis very practical when you are trying to build new healthy habits. You can use the caloriecounter found in the meal plan guidelines to get an estimate of your needs depending on yourspecific goal. I usually eat clean on a regular basis but there are times when I get off trackand use this meal plan to get back on the wagon, cleanse and reenergize my body this canresult in 1-3 pounds of weight loss (in my experience). But there are many other benefits tofueling your body adequately, from feeling happier to having more energy and motivation toworkout, its definitely a win-win!

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Jenn Says:January 29, 2014 at 12:13 pm

Hello! Do you have an email address? I have quite a few questions about nutrition for you. Thanks!

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You can contact me here Jenn: [email protected]

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Jenn Says:January 28, 2014 at 1:42 pm

I have been eating the oatmeal at breakfast, but it makes me so full that I am not very hungry by thenext time Im supposed to eat. Any suggestions or different meal ideas?

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Isabella Bazzara Says:January 29, 2014 at 4:11 am

Hi Jenn, you can try the other breakfast options if you like or simply reduce the portion ofyour breakfast if you feel like its too much for you!

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Jenn Says:January 28, 2014 at 11:52 am

Hello! Just started doing this yesterday, and I am eating 1,200 1,400 calories per day (did thecalorie calculator). How long can I stay on this? Im really trying to make an overall lifestylechange, and this seems to be a great way of clean eating. So would it be okay to do this for awhile?Thanks so much!

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I dont see why not Jenn. Every now and then you can treat yourself with something not soclean or up your carb intake just to keep things balanced (for the mind).

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Laurel Says:January 21, 2014 at 5:45 pm

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Hi Isabelle, how much protein should I be eating? You have listed in protein is chicken, turkey,extra lean beef etc., but there is no amount of how much there or in your meal options.

THANKS, Laurel

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Hi Laurel, to have an exact measurement for your specific needs you can use the followingprotein intake calculator: http://www.mydreamshape.com/protein-calculator/

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Cassie Jackson Says:January 22, 2014 at 8:49 am

Hi Isabella. I just started this diet and I was wondering, isnt 1 cup of egg whites toomuch? I saw on the carton it compares to over 4 eggs.

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Hi Cassie,You can opt for 1/2 cup instead, that should be enough!Thank you, I might make the modification on the meal plan too

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Laurel Says:January 22, 2014 at 10:20 pm

Great thanks Isabella! Its incredible how satisfying the menu and options are! I have ahard time wanting to eat all 5 mealsmy cravings are at bay for the first time in a longtime.

Thank you so much for sharing this plan!! Laurel

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Its my pleasure Laurel! Enjoy

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Gina Says:January 15, 2014 at 4:05 am

Im vegetarian and dont eat eggs or fish. What would be a good replacement?

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Hi Gina,You can substitute with beans, tofu, sprouts. I personally like to stick to foods that areclosest to earth as possible (less processed)!

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Naeem Says:January 11, 2014 at 4:07 pm

Hi,I have a question regarding the 4 ounces of protein in meals 2, 3 and 5, is this the weight before orafter cooking for example chicken loses water after being grilled.

ThanksNaeem

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before cooking but I wouldnt worry too much about the minimal weight variationsafter/before cooking

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Naeem Says:January 12, 2014 at 7:30 am

Thanks for the answer, the thing is I cooked around 835 g of chicken for the week, andafter cooking it weighed around 574 g remained, this is around 20 ounces. Shall I splitit over 7 days or cook more.

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in this case you can add some more

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Miluska Says:January 7, 2014 at 9:56 pm

Should I eat the same amount of calories? Im a nursing mom and dont know I dont know if Ishould consume more calories? Thanks!

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Hi Miluska! You can use this calculator (caloric needs while breastfeeding):http://www.freedieting.com/tools/breastfeeding_calorie_calculator.htm to get an estimate ofyour daily caloric requirements!

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tyrone Says:January 5, 2014 at 10:04 pm

can i stay on this plan longer than 7 days

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Isabella Says:January 6, 2014 at 5:12 am

Hi Tyrone,There is no danger in eating healthy for a longer period of time, just make sure you areincluding enough calories into your diet I personally think it does us more good than bad tohave to occasional treat and eat something that we really crave even if its not the mosthealthy option out there

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Alison Says:December 29, 2013 at 11:05 pm

Im so excited to start this meal plan after the new year. I need a kick in the butt and hoping thiswill help along with my new exercise regime. Do you suggest any good recipes for any of themeals? Ive been looking up some ideas that for the criteria but just wondering what you suggest.Also, I noticed that you dont include cheese, is cheese a no, no?

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Isabella Says:December 30, 2013 at 3:09 am

Hey Alison! For the purpose of this 7-day meal plan we have cut on dairy a bit. You caninclude cheese back into your diet after completing it As for the recipes, you can browsethrough my recipes on the blog. Also, my New Years Resolution Fitness Challenge eBookwill be available for purchase tomorrow! It includes a shredding meal plan, workout programand many other goodies Keep me posted on your progress.Isabella

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Autumn Says:December 21, 2013 at 7:38 am

I work the overnight shift and breakfast is usually the last meal of my day. Will this affect the diet atall? i.e. too many carbs before going to bed?

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Hi Autumn, welcome to MFS! I suggest you simply switch the order of the meals to fit yourschedule. So instead of having breakfast before sleep, you can have the last meal of the dayas listed in the meal plan! Hope this helps.

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Kln Says:December 7, 2013 at 12:18 am

Hello! I was just wondering if this plan would work for someone who cant exercise (post surgery)?

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Isabella Says:December 7, 2013 at 1:32 am

Its hard for me to define that since I am not a doctor but in my opinion I dont see why notsince this is a healthy and balanced whole food meal plan

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Julie Says:November 25, 2013 at 2:49 pm

What are the protein, fat, and carbs percentages we should be aiming for each day?:)

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Isabella Says:November 26, 2013 at 3:21 am

Hi Julie! You can use my friends (Myriam) blogging tools to calculate your macro needshere: http://www.mydreamshape.com/category/tools/

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GPAPS Says:November 25, 2013 at 2:16 am

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hello i really need help to shred around 70kg how many weeks will it take doing this strick

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Hi there, welcome to MFS!I would really suggest creating weekly goals and focusing on your health and fitness one dayat the time, as well as keeping your long term goal in mindI would also highly recommend the 30-day Shredding Meal plan offered by my fellowblogger Bree. Her program is the whole package, it includes shopping lists, meal-plans,recipes, a food prep guide and much more to help you drop those stubborn pounds whilegetting insanely healthy!

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Hi Linda!Yes, I do highly recommend Betty Rockers 30-day eating guide if your goal is to getsuper fit & healthy and if you are looking for a complete guide to eating clean! The7-day shredding meal plan is in this very post (see meal options and examples)

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Ramy Says:March 22, 2014 at 6:27 am

Can i used this plan for a month ?

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Ramy Says:March 22, 2014 at 6:27 am

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Yes Ramy, you can! No harm can be done by eating clean fresh andvibrant foods

Enjoy and keep us posted

Angie Says:November 12, 2013 at 5:01 pm

HiMy main question is, are the results from this meal plan based on combination of foods? do we getthe same results if we take a certain food from one meal and combine it with a food from another?Also, with the exception of the the last few days, I train very often. I usually do heavy weight liftinganywhere from 4 to 6 times a week. My primary reason for wanting to follow this is to helpimprove my muscle tone. Is this plan appropriate for someone who trains as often as i do?

Thanks! :):)

Angie

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Hi Angie,The 7-day shredding meal plan can serve you as a great guideline, however, I do recommendpersonalizing it depending on your own goals. For example, you can use an online caloriecalculator and protein calculator to make sure that you are getting all the energy and nutrientsthat you need. As you know, we all come in different shapes and sizes and our goals are notidentical. Once you know what your body needs to perform optimally and to get the bestresults you can make the proper adjustments. For example, I myself need to eatapproximately 2100 calories per day to support my daily activity and workouts and to buildstrong muscles not that a random calculator will give you the straight answer but with trialand error you can find the perfect fit for yourself. Hope this answers your question.

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Raiza Says:November 10, 2013 at 1:21 am

I came across this meal plan through pintrest. I love the website and all the monthly workouts andchallanges!! I have some catching up to do for the month of november!! My husband and I want todo the meal plan ( to get back on track after all the halloween candy) Bit I was wondering if weboth should follow the same portions as indicated? if not how much more protien/carbs/ veggies

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should I add to his meals? thanks so much in advance for your response!!! look forward to hearing

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Welcome to MFS Raiza!You will find a calorie calculator in the post, from there you can adjust your portion sizes andmacro nutrients to fit your specific needs.Let me know if you have any additional questions!Have a lovely day

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tina Says:November 9, 2013 at 6:50 pm

Hi,my husband and I really need a change in our diet and we both need to loose weight. We work fulltime jobs and I was wondering how to fit in all your meals when you only have 2 breaks a day..Any suggestions??

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Hi Tina.Planning is key!You can have your first meal at home or on your way to work. The next 2 meals, you canhave during your breaks and finally, your last 2 meals at home. Make it work for YOU! If itstoo complicated to eat 5-6 times a day, opt for 4 instead

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chanice Says:October 21, 2013 at 6:58 pm

Hi, for food prepping can you cook broccoli etc then place it in the fridge for the next day andwarm it up in the mirowave for example and then consume? my problem is food prepping atm andkeeping food fresh enough throughout the week, thank you!

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Isabella Says:October 22, 2013 at 5:32 am

Hi Chanice! Yes, you can definitely store your cooked veggies in the fridge and heat them upthe next day!

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Jamal Says:October 31, 2013 at 8:12 am

Hello I was wondering can you substitute turkey bacon for eggs some morning with theoatmeal or Ezekiel bread?

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Sounds good! Go for itps. you dont need to follow the plan by the letter, you can slightly customize itto fit your needs while using the guidelines

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shredder diet Says:October 21, 2013 at 2:01 pm

thanks for the article, Great! You can continue following this clean meal plan making sure that youare getting sufficient calories

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Naeem Says:October 21, 2013 at 1:20 pm

Hi, I have three questions.

First does it matter if you swap around meals like meal 4 with meal 2 as I am at uni so wold beeasier to eat apples with peanut butter rather then a proper meal because of time constraints.

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Secondly if you have a protein shake everyday, does this mean you can reduce protein intake for

Lastly when I go for a workout, and I have a shake afterwards, shall I have my scheduled mealanyway as I would have if I hadnt. Does this affect the 2-3 hour window for eating.

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Hi Naeem. You can definitely switch the order of your meals to suit your individual needs.This meal plan should serve you as a guide, you dont need to follow it by the letter. If youhave a protein shake daily, you can remove 1 meal from the plan and replace it with theprotein shake. You can have another meal after your shake (1-3 hours later, depending on theingredients in your shake, if its just water and protein powder, you might want to haveanother meal sooner than later). Hope this helps

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Ashley Says:October 15, 2013 at 6:27 pm

Might be a silly question but it says 1 cup of egg whites in meal 1 does this mean 1 cup cooked or1 cup liquid egg whites? What about the spinach in meal 1? Should it be one cup cooked or raw?Thanks!

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Hi Ashley. There are no silly questions You can either cook your eggs with the oatmeal orhave an omelette on the side. For the spinach, its up to you!

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Jackie Says:October 21, 2013 at 12:23 pm

Would it be okay to substitute say a black bean burger/soy burger for the lean beef burger?

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I dont see why not Jackie

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Anthony Says:October 23, 2013 at 11:58 pm

World needs more people like you Isabella!

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Abro27 Says:October 2, 2013 at 9:12 am

Hi, I am an 19 year old male who has always struggled with weight. I am now at about 14-16%bodyfat. My goal is yo eventually reach 8-10% bodyfat, while maintaining a good amount ofmuscle. The ideal thing would be a similar body type to that of a physique competitor.I am far from my goal but have seen some good results by following a diet similar to this for about2 months now and went from 163lbs to now 151. The difference was that I weighed everything outand had a cheat meal every week. My diet was written by a trainer friend of mine but lately i havebeen having problems going to the bathroom and am getting a bit worried. So Ive decided to try anew diet.My first question would be your thoughts on what I should do about my current diet.

Next, weighing out my food (especially veggies: broccoli, asparagus ect.) is a method that I reallyfound efficient vs measuring it in cups.So my question here would be if there is a way to measure the veggies and other food groups(walnuts) by weighing them out(ounces) instead of measuring it in cups?And also, if this is a diet I should only follow for the 7 days or for a longer period of time(I.e amonth or two)?

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Ana Andrade Says:September 19, 2013 at 11:45 am

Hi iam a mother to a 10 month old im 18 yrs old. And i really want to get my belly tucked in, i havea lonja lol how can i get started on these meals???

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Isabella Says:September 20, 2013 at 3:32 am

Hi Ana! Make sure you are getting adequate calories. Im not sure if you are stillbreastfeeding, in this case you will need to include some extra calories. You can get a generalidea of your caloric needs with this calculator: http://www.freedieting.com/tools/breastfeeding_calorie_calculator.htm

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veronica Says:September 24, 2013 at 1:08 pm

ok this might seem like a stupid question but I only see 6 days of food and which foodsare for which days? Example lunch, breakfast and dinner?

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Hi Veronica, listed in this article are 6 meals (per day), not days!

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Stefanie Says:September 19, 2013 at 4:16 am

Does it matter how you prepare the food? Like the oatmeal can you add anything to it, or theveggies can you season them, or the fish how should I prepare it?

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The directions to prepare meat are listen in the tips at the bottom of the post. You can prepareeverything the way you like (besides deep frying and adding plenty of butter everywhere,lol). Keep it simple and balanced, use whole ingredients and spice your meals the way youenjoy eating it

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cerra Says:September 16, 2013 at 10:05 am

I plan on starting this shred tomorrow. But the only thing is, besides burning calories from typicaleveryday tasks, I also go to the gym 4 to 5 days out of the week and burn calories there too but Ialso burn an extra 500 to 800 calories because I breastfeed. do you have any suggestions orconcerns for me? Im thinking that because Im in taking so much protein, it might help my supply.My supply will sometimes bike whenever I drink extra protein. Thank you in advance

Cerra

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Isabella Says:September 16, 2013 at 2:11 pm

Hi Cerra, I am definitely not an expert when it comes to breastfeeding. You can have a lookat this calculator to get an idea of how many calories you would need while breastfeeding:http://www.freedieting.com/tools/breastfeeding_calorie_calculator.htmBut since you are both working out, being active + breastfeeding you will definitely needmore energy. Make sure you are eating enough and adjust the meal plan according to yourdaily requirements.

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Jason Says:September 13, 2013 at 8:31 am

I just like the helpful information you provide to your articles.Ill bookmark your blog and check once more right here regularly.I am fairly certain I will learn many new stuff right here!

Good luck for the following!

my web page :: Jason

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Thanks Jason are you a columnist on mindbodygreen.com. I love that site

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itchick Says:September 16, 2013 at 3:31 pm

I have been on this meal plan for two weeks. I do take Sundays off though and eat what Ilike. I just wanted to let everyone know that besides the awesome results I have also noticedthat my skin is glowing and people are commenting on it. Do you perhaps know why? Is itthe spinach or maybe a combination of eating all this veggies. Loving this new way of lifeand my energy levels have sky rocket/

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Thats great news girl!!! Eating clean actually detoxifies your body and gives you moreenergy if done properly, its no wonder that you are glowing and feeling energized!Keep up the good work!

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Jade Says:September 7, 2013 at 9:30 pm

I was wondering how my Kashi (Go Lean original) would work into Meal 1.

For a 1 cup serving (and Im good with cutting back to 3/4, 1/2 whatever) has 160 cal, 1g fat,90mg sodium, 10g fiber, 9g sugar, 13g protein and 10g whole grains. I do put fat free skim milk in but only enough to wet it I dont drink the milk thats leftover in the bowl.

Thanks!

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Hi Jade, it seems like this would be a good alternative (feel free to drink up the leftover milk;)). As long as your meals are well balanced, you should be good to go, maybe add a piece offruit to the mix. Also, whenever you have the option to eat unprocessed foods, thatsdefinitely what I would recommend and the goal behind this 7-day meal plan

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Daniel Says:September 6, 2013 at 2:21 pm

Hey Ive been eating one meal a day for the longest due to work Im scared switching to 5 meals aday will cause me to lose weight any tips?

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Daniel Says:September 6, 2013 at 2:27 pm

I meant gain weight

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Hi Daniel, eating smaller meals more frequently wont make you gain weight, it willactually give you more energy throughout the day and aid your body to burn caloriesmore efficiently. If you are used to eating only 1 larger meal per day, I suggest you startby splitting that meal in half and maybe adding 1-2 snacks throughout the day. Onceyou are comfortable with that, introduce another mini meal to your routine and soforth

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gail Says:September 5, 2013 at 3:50 am

hi my is Gail and I was wondering where is a good place to shop for these foods

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Hi Gail, I believe that you can find most of these ingredients at your local grocery store, ifnot, you can look for them in wholefood stores! Ill be posting a new shop page with some ofmy favorite supplements and superfoods that will allow you to order these items online, staytuned for that!

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itchick Says:September 4, 2013 at 3:18 pm

Isabella

Been on this meal plan for three days and it ROCKS. I can already FEEL and SEE results. yay!

However because I am cutting out alcohol I am drinking two glasses of Coke Zero with dinner. Isthis OK? I believe it helps me not wanting that glass of wine with my dinner.

thanks so much for this life changing meal plan. will do it often@

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Thats good to hear! Coke is definitely not something that I would recommend on this mealplan (or any meal plan for that matter), however, I do believe that everybody needs to do theirbest and take health and fitness one step at the time. It can be difficult to change all of ourbad habits all at once, and it sounds like you are doing pretty well and getting some niceresults already. So keep doing your best while slowly creating new habits that you canactually stick to. Perhaps you can try drinking some mineral water with a splash of citrus withyour meals instead, wine might actually be better for you than coca cola too!

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susana Says:September 4, 2013 at 1:05 pm

is greek yogurt carb or protein?

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Greek yogurt has a lot of protein and is also a good source of carbs!

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claire Says:September 2, 2013 at 5:31 am

hey isa,

is soup a good choice? do you have any good recipes that incorporate protein and carbs. my bfmade chicken sweetcorn soup but he put loads of potatoes in it ;-(

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Hi Claire I love soup, its definitively a great option. I dont have any recipes up on theblog but one really delicious and creamy recipe I love to make (and only takes about 5minutes) is my simple broccoli soup. Simply bring 4 cups of water to boil with some broth(cube) and add a cup or 2 of broccoli + 2-3 garlic pieced. Cook for only 3 minutes or so andlet it cool a little before blending it until its nice and smooth (do NOT overcook thebroccoli). You can also use some extra seasoning to taste. This soup is so good and basically,all you are eating is broccoliand water There is not much protein in here so you canhave a protein serving on the side. I did post a vegetarian chili recipe with beans here:http://www.myfitstation.com/2011/11/03/vegetarian-chili-recipe/

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Lockie Says:August 29, 2013 at 5:58 pm

Hey Im just wondering once the seven day period is over how many calories should one revertback too eating each day Just the recommended daily calorie intake for your age and sex?Andddd how long should somone wait to do this diet again without the body going into starvationmode?

Cheers

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Isabella Says:August 30, 2013 at 1:46 am

Hi Lockie, basically you can eat clean all the time but during your 7-day shred, you might belimiting your caloric intake. So once you are done with the seven days, you can have a fewdays where you eat a little more calories before going back to the 7-day shred! For example,if you are eating just enough calories to support fat loss during 7 days, Id recommend eating

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a little more for 2-3 days (for maintenance) before going back to fat burning mode, hope this

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zanna Says:August 29, 2013 at 2:40 am

Im confused for breakfast is the egg white on the side or do you cook your oatmeal with eggwhites in?

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Actually you can do it both ways, whatever you prefer. Personally I like my eggs on the side!

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Georgia Says:August 25, 2013 at 11:59 pm

Is the half cup of rice cooked or raw? Because half a cup raw turns into 1.5-2 when cooked!

If its raw, can I make it only a quarter cup and add in a post-workout protein shake without havingto skip one meal?

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its 1/2 cup cooked!

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Gina Says:August 26, 2013 at 11:51 am

On meal one with the oatmeal and the egg whites can use the almond butter instead of thebanana

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Yes you can Gina, just dont over do it I Tbsp should be enough!

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Dani Says:August 23, 2013 at 6:59 am

Hi, so sorry if this has already been asked, but I was wondering how long these foods usually keepin the fridge? I see most people do it the Tupperware way, preparing for the week ahead so I waswondering if you cook up all the meats etc straight away and store them for the whole week orusually just a few days ahead to keep it fresh? Id love to just make them all up together to savetime if they stay fresh most the week

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Isabella Says:August 23, 2013 at 2:49 pm

Hi Dani. I personally like to prepare my meals twice a week to keep them fresh, but its up toyou

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Gina Says:August 26, 2013 at 3:36 pm

Got up late today and did meal one and then meal 3 because their wont be enough timein the day ihad a. Apple with almond butter then I will go to meal 4 for dinner is thatokay trying to lose my last 10 pounds

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Thats fine Gina. You want to make sure that you are eating when you are hungryand that you are getting the right amount of nutrients on a daily basis

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I am on day two dont have the same veggies as you listed so iif I usedifferent veggies is it a cup steamed and only eat carbs where you list themin the meals and also canyou use salad as your veggie to and if you usenuts as a snack how much should you eat trying to lose the last ten poundsand do you recommend a fat burner thank you


On the plan where would you put the fruit where the apple is or where itsays when you have a carb listed and canyou switch up the veggies andmeats as long as you stick to your amounts Im trying to lose my last tenpounds its over a month and Im hitting a plateau should I use a fat burnerif yes can you suggest one and your plan is great everything you have ontheir i eat but my breakfast I do egg whites oatmeal mix together and twotsp of almond butter I cant eat bananas thank you

Christina Says:August 22, 2013 at 7:33 pm

For a protein, would this recipe work?

2 cooked skinless, boneless chicken breasts cut into cubes2 celery stalks, chopped1/4 red onion, chopped1/2 cup red seedless grapes, quartered1/2 cup Greek yogurt1 tsp garlic powder1 tsp freshly ground black pepperdash of sea salt

I am very excited to do this shred. I am just coming off vacationlots of food and not as muchexercise!

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It sounds perfect, just make sure you are getting the right amount of calories for your specificneeds. You can use the online calorie calculator to get an estimate here:http://www.freedieting.com/tools/calorie_calculator.htmIt will also give you an idea of how much you should be eating if your goal is fat loss ormaintenance.Have a great week,Isabella

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Thank you! Ive been eating clean for 2 days and noticed my sugar cravings or anycravings in general are gone. Real food tastes so good! I hope its not all in my head lol

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For Girls Says:August 21, 2013 at 4:29 am

great plan thanks!

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jenny Says:August 19, 2013 at 5:14 pm

How many calories in the oatmeal breakfast

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The oatmeal with the 1/2 banana and 1 cup of egg whites is 320 calories.

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Kendall V Says:August 18, 2013 at 12:51 am

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Bit of a silly question! Just wondering with the Meal 3 with kidney beans and 1/2 cup quinoa, do Icook with beans and the quinoa together? If so, how.

Thank you!

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No, you can cook them separately

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susana Says:August 14, 2013 at 10:34 pm

can I add other fruits? like watermelon, papaya, honeydew?

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yes these would be a good choices, especially with your breakfast or as a snack before youworkout!

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Stefanie Says:August 14, 2013 at 8:47 am

How do you prepare the Oatmeal?

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I usually cook the 1/2 cup with about 1 cup of water and my banana or simply add it to 3/4

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jenny Says:August 11, 2013 at 10:09 am

How many egg whites exactly do u use for the oatmeal

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Approximately 6 egg whites

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Buy garcinia Says:August 8, 2013 at 10:10 am

Every single day is a brand new day to focus on shedding unwanted weight as wellas staying healthy and this website has offered me a solution to remain targeted and Im makinggreat leaps toward achieving my ultimate figure. Thank you a lot.

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Kain Says:August 7, 2013 at 9:56 am

For meal 4 could I make a smoothie with some fruit and a scoop of whey?

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YES!

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Hannah Says:August 6, 2013 at 5:22 pm

Hi, I want to try this meal plan but I was just wondering if there is a certain time you shouldnt eatpast? Im guessing you have to eat every 2-3 hours so what should I do if I end up missing a mealbecause Id be at the gym? Or does it not matter?x

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Hi Hannah!Ideally, you want to prepare your meals/lunches to go during this 7-day meal plan. Its easy toback a piece of fruit and some nuts for example if you are in a hurry, and this way you willstill be feeding your body regularly and providing it with healthy nutrients. If you haveabsolutely no options but to skip a meal, make sure you do not binge during the next mealand than you are getting sufficient energy (calories) for optimal results (no less than 1200calories). I would recommend eating your last meal no later than 2 hours before you go tobed unless you are feeling HUNGRY. In this case, grab a lite and healthy snack! Hope thishelps

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Hannah Says:August 8, 2013 at 4:29 pm

Ok, great! Thank you for the advice Im going to give this a meal plan a try x

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Gianfranco Fracassi Says:August 5, 2013 at 2:14 pm

Would you be interested in link exchange?

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Isabella Says:August 6, 2013 at 12:02 pm

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Hi! Quick question: I typically workout between meals 4 & 5. Would you recommend an additionalprotein shake after (for a total of 7 meals) or is meal 5 ok for postworkout?

Thank you! Great plan!

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Hi Christina,You can definitely switch 1 meal for a protein shake if that is more convenient for you afteryour training session!

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Kirsty Says:August 4, 2013 at 5:41 pm

Hi what size is the cup to measure portions?? Also, what exercise do you recommend tohelp speed up weight loss??

Thank you

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It depends on what food, for example a cup of dry oatmeal is about 90 grams. As forthe training part, weve got you covered too, check out this months free