:), Hi Julie! You should have at least 5 pints of water intake each day, so try and keep track of how much you drink in your food journal. is this correct? Yes you can definitely swtich things up to suit your needs! TOTALS: Calories: 406. Is the oatmeal measurement dry or cooked? Hi! This is no sciency mumbo jumbo - this is what to eat and how to train. You can definitely keep it up, just make sure you are getting all of your nutrients and caloric needs met. For dairy I eat yogurt 3-4 times a week and occasionally have cheese. I would recommend it since you are training hard and sticking to this meal plan for longer than 7 days, we want to make sure you are getting sufficient carbs so definitely go ahead! It wouldn’t be uncommon to lose 2 to 3 pounds in just one week, and after that, you can increase your calories again to normal levels. This is a meal plan that you can follow for 7 days (or more) with 6 daily meal options that you can play with and customize to your own needs and preferences. You ROCK Katie! 1/2 cup uncooked. They are smaller meal Jen. , Welcome to MFS Raiza! Will this affect the diet at all? Hello! Thanks for the answer, the thing is I cooked around 835 g of chicken for the week, and after cooking it weighed around 574 g remained, this is around 20 ounces. Just make sure you limit high-caffeine teas. Also, my “New Year’s Resolution Fitness Challenge” eBook will be available for purchase tomorrow! I plan to do this for 3-4 weeks. will do it [email protected], That’s good to hear! You can try substituting with popcorn (with no or little butter or olive oil and little salt) or maybe some chopped veggies with a tbsp. Today is the first day of starting this diet and I have two questions; in examples for 1/2 cup oatmeal, 1/2 brown rice, or 1/2 quinoa are these measurements before or after cooking? Do you suggest any good recipes for any of the meals? Or does it not matter? I am using sweet potato as my carb. Bit of a silly question! Hi Isabella, I’m looking to lose not necessarily weight, but to shed some of the excess fat on my stomach, back, etc (I’m working toward abs for Christmas ) If everything checks out, I plan to move on to the “Body Fuel System” plan. I will check the workout link . What all do you put in your oatmeal? Last, if I eat all of this, then say I go and burn about 450-500+ calories at the gym, do I need to eat more to add the 450-500 calories back? Taste the Shred Cooking Guide This free 90-page eBook is available exclusively to Shred10 ® participants. In my opinion, Greek yogurt should not be eaten multiple times a day if your goal is to be healthy and loose weight, it’s just not a superfood like it claims to be! I don’t see why not Lex! Personally I like my eggs on the side! You can use the online calorie calculator to get an estimate here: http://www.freedieting.com/tools/calorie_calculator.htm It will also give you an idea of how much you should be eating if your goal is fat loss or maintenance. Hi, I want to start your 7 day shred, but I’m a little confused. Hi Belinda. I usually do heavy weight lifting anywhere from 4 to 6 times a week. Enjoy fueling your body with healthy and vibrant foods & keep us posted on your progress . but should be using the Extreme Fat Loss calorie count for this? Also, when you say 1 healthy carb, do you mean 1 cup or 1 serving size? Although my diet was full of nutritious and healthy foods my portions were out of control; my excuse “I worked out so I can have 4tbs of peanut butter”. Hi Allie, my advice would be to keep eating healthy while staying active. My goal is yo eventually reach 8-10% bodyfat, while maintaining a good amount of muscle. I suggest you buy it through their official website to guarantee you get the real thing. It’s very common for people to overeat, there are many reasons why food can become comforting! Thanks! You can include some cheese and yogurt but I would strongly recommend to limit your dairy intake during the 7-day shredding plan (1 small portion is enough). There are no silly questions James You should be eating about 5-6 mini meals a day, if that does not work for you, you can have 3-4 bigger meals (just make sure that you are eating the approriate amount of calories for your weight and fitness goals). I m thinking of doing this diet with a full body workout, Hey Dennis! Do you think I will lose weight on this diet even though I’m eating more calories? Thanks! In a nutshell, it does three things: The makers formulated it in a way that makes it more suitable for women. Thank you for the info! Thanks in advance! i.e. But it’s also important to focus on preparation to preserve the nutrients and avoid turning something healthy into an unhealthy meal that will end up piling on the weight. The problem is that most diets are drastic and don’t allow you to eat so many different things. Isabella . so that you can get then ready quickly. I’m starting today. I’ll be posting a new shop page with some of my favorite supplements and superfoods that will allow you to order these items online, stay tuned for that! Can I add in healthy fats? Are we allowed to use bread or a wrap or pita as a carb instead? About your daily required calories, check our the calculator in the post to get an idea of how much you need depending on you activity level. If you feel hungry, EAT. Hi Isabella, Is this only for 7 days or can you keep doing this after 7 days? As I like to remind people, this will also depend on your daily caloric needs for healthy weight loss, you can use the calorie calculator to get an estimate! Hi Cassandra. But overall, this is a well-rounded nutritional plan that can be followed on a daily basis, of course, you might want to enjoy an extra treat here and there but besides from that, I think that it’s a great plan that can be adjusted to everybody’s individual needs! I don’t think there’s a person in this world who wouldn’t be happy with the washboard abs and toned limbs. Also you want to make sure that you adjust your caloric intake when breastfeeding. For example, if you need 1800 calories per day, you can increase your portion size or/and include the meal 6 into your plan . how much calories does this diet contains? Kiana, you can prepare it either way Depending on your personal preferences! 200 mg Caffeine 2. Thank you so much! You can adjust the portions depending on these factors. I’m going to the San Diego beach in 2 weeks and am thinking about doing this diet in the next week. This challenge isn’t far off from what I usually eat except I usually avoid any kind of grains (bread, pasta, rice, oats). Sign In. Thanks so much! Hi there, yes but you should make sure you are getting sufficient calories depending on your training frequency and intensity. You can switch things up Tawaun. Also, having a treat every now and then is perfectly OK, you can browse through my recipes to find healthyfied alternatives to some of my favorite treats too… it’s all about creating new habits that will keep your body and your mind happy! Do you perhaps know why? I’ve actually gotten really used to eating like this. There is a Light! Do you find the prepared meals for the week stay fresh in the fridge. That’s great news! . I’ve been trying to change my eating habits and diet and have looked through countless of cookbooks an websites. I had some ques. like how much is 1/2 cup of oatmeal? Hi Roqui, I don’t think I mentioned any pitas in my meal plan, where did you see this please? lol. I came across this meal plan through pintrest. If I do will I get the same results? Hey Alison! Hi Jenn, you can try the other breakfast options if you like or simply reduce the portion of your breakfast if you feel like it’s too much for you! Hi Kristie, it can be done if that is your preference. I was just wondering. Would it be okay to substitute say a black bean burger/soy burger for the lean beef burger? Then, simply rinse and repeat. Is this meal plan intake all in one day for 7 days?? Make sure you are eating enough and adjust the meal plan according to your daily requirements. Hi Hana, there are 5 meal examples for the full day, you can switch your carb/protein/fat sources as you go! workout correctly the first time, every time. Hi Valeria, you can have your shake and then maybe have a smaller meal/snack instead of a full meal or you can replace it with the last meal. thanks for your help. Depending on the content, you can replace 1 meals for your protein shakes. Hi there I have an allergy towards eggs what could I replace the egg whites for meal one with? Meghan, first thing: CONGRATS on your weight loss and new lifestyle! It helps you in mobilizing the unhealthy toxins around your colon, which (as per research) could be holding as much as 30 pounds in some cases! Loosing 5 pounds in two weeks makes much more sense and is also healthier. Would it be okay to have like a healthy oatmeal bar? My normal eating habits aren’t the best so I’m not sure the best way to make sure I don’t gain back what I lost! Quick question, do I have to eat all that food in one day? Just for the first month to get things going. I can already FEEL and SEE results. For the oatmeal, I usually use 1/2 dry oats with 1/2 cup of water and then slowly add in more liquid until I get the consistency I desire (you can’t go wrong this way)! Super SHRED diet plan – what to eat and foods to avoid General guidelines. I have some catching up to do for the month of november!! I have exactly 1 hr before I workout, what do I eat? A couple questions. Thanks! Also where it says 1/2 cup of oatmeal or egg whites would that be cooked or before cooking??? Is the weight for protein in raw form or cooked? Jim knows the science behind the supps. Thanksss, Hi Vanessa. Is it there for a source of protein? On meal one with the oatmeal and the egg whites can use the almond butter instead of the banana. Hello Isabella, Im a very heavy girl..90 kilos…but somehow dont look fat… is not easy to explain…well I use to be a swimmer so my back is wide and my legs are huge and my arms aswell…i got a flat tummy..when im standing up…which is ruin as soon as I sit down lol…I know my muscles are there yet…i got fat on top of them…and with weights ..it just seem that im getting bigger instead of getting rid of fat…I have tried spinning..the same happened …bigger thights…but no visible fat loss..im getting really confussed because with so much info…dont know what would be my do and dont’s for my own body..with exercice and food. I hear you girl! Hey! 4 You can continue following this clean meal plan making sure that you are getting sufficient calories. I did this for like 3 weeks!! do we get the same results if we take a certain food from one meal and combine it with a food from another? Would you recommend an additional protein shake after (for a total of 7 meals) or is meal 5 ok for postworkout? It can be downloaded from: http://bit.ly/MealReminderApp, Good luck in regular eating to all readers, Perry, And I should add that I’m still breast feeding twice a day :/, Hello! For example, if you eat 1700 calories a day, you will prepare each meal accordingly! thanks. Once you have an estimate of your caloric needs you can play with the portion size, that’s correct. Thanks. , Hey Naomi! I assume 3oz uncooked? You surery can . I suggest you simply switch the order of the meals to fit your schedule. Those who follow Shred will constantly be eating (every three and a half hours! Made by the famous fitness instructor Jillian Michaels, it includes an exercise DVD that contains circuit workouts, each lasting 20 minutes. The final tip I would give you if you wanted to maximize fat loss is to supplement with a fat burner. You can add a bit of nuts, flax seeds or maybe some natural protein powder (hemp, vega protein, warrior protein). If not, I would avoid store bought juices all together… however fruits are always a big YES! There are no silly questions You can either cook your eggs with the oatmeal or have an omelette on the side. I don’t like egg whites or oatmeal. I’ll provide more details of these in the next section, but it mainly comes down to lean meats, fatty fish, and plenty of veggies. I usually prepare “potages”, basically cooking up veggies with little water and then season to taste and blend to a smooth and creamy texture. My pleasure – yes water would definitely be part of the initial weight loss, keep it up girl! Meal 3 is: 4 oz. Some treats are still allowed to help keep cravings at bay, and your meals will be spread out to reduce hunger symptoms. ), It seems like you are already on a good start with your active lifestyle. I’ve been looking up some ideas that for the criteria but just wondering what you suggest. Determine your needs, and multiply by 20% to cut back. Keep us posted on your progress Romies . yes… I’m in Croatia so it’s hard for me to say… . Currently I eat about 2200 calories and eat clean. What is the best substitute for asparagus? You can contact me at [email protected] for this purpose! Burn Fat with the Ripped in 30 Meal Plan Whether you are a girl or guy you are going to be in a calorie deficit on Jillian Michaels Ripped in 30 meal plan. In 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 and nutritious all at once) so I don’t really feel deprived. I have a hard time wanting to eat all 5 meals…my cravings are at bay for the first time in a long time. 2 eggs (2 eggs = 1 meal) 1 loaf of bread. That’s great news girl!!! Your hubby definitely needs to increase the caloric intake, he can use the online calorie counter to get an idea of how much he needs according to his specific goals. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Have a great week . It all depends on your current eating habits (and other factors)… this meal plan is very practical when you are trying to build new healthy habits. Hi Christina, You can definitely switch 1 meal for a protein shake if that is more convenient for you after your training session! Didnt notice! and the asparagus with chicken can be replaced with broccoli right? Keep it simple and balanced, use whole ingredients and spice your meals the way you enjoy eating it , I plan on starting this shred tomorrow. I understand, the reason why for some meals I provide examples is for you to be able to make your own modifications depending on your preferences, it gives you some guidelines and more options. I really just want to have all my meals on point! And feel great. Nutrition and Supplement Plan Recipe list / Macro calculator. Hey Matt, I totally get that… it can be a challenge at times! I work the overnight shift and breakfast is usually the last meal of my day. So instead of having breakfast before sleep, you can have the last meal of the day as listed in the meal plan! you can sprinkle your oatmeal with hemp seeds, have some nuts, natural nut butter, organic raw protein (I like Vega protein) smoothie . Can you give a list of foods that women should refrain from to loose belly fat and maintain a flat tummy. So essentially I have to have eggs every morning as I don’t eat porridge or oats? Hi Jade, it seems like this would be a good alternative (feel free to drink up the leftover milk ;)). I’m wondering if you can provide a guide as to what time frame wax meal should be consumed? Thank you dear, that’s so sweet Enjoy the meal plan and let us know how it all goes! Hi, wanting to try the shred diet. Secondly, Before workout we should go for carb and protein??? do you have any suggestions or concerns for me? This sounds like a sales pitch, haha! Thanks! thanks so much for this life changing meal plan. Hello Isabella!! This is the second time I am doing this and the results are really amazing. I’m obese and need to shred about 110 lbs. What would you usually have for breakfast? It would be half a medium sized yam. Anything that was highly processed in a factory is off limits, basically. I just have one question: for breakfast it says oatmeal but I’m honestly not a fan of oatmeal. This shouldn’t be a trip to Dunkin Donuts, but rather some new clothing, a new handbag or even a trip to the spa. For instance, meal 2 might be 3 oz protein and .5-1 cup veggies, or meal 4 might be half an apple and peanut butter…. Unless you opt for instant oatmeal which has a moderate glycemic index , We are using oat bran and wheat bran instead of oatmeal – just pour hot water over and it is ready (and yummy too). Hi! I’m having a hard time because I’m so full even though it’s time to eat again. Keep me posted on your progress , Regular oatmeal has a low glycemic index of 55! A 5-day training and diet guide to help you get shredded - not in 5 days, but it's a start to get you on the right foot. For breakfast, you can switch between a bowl of hot or cold oatmeal with some fresh... 2. ( olive oil, fatty fish, avocado… ) and shred diet meal plan egg whites every morning as I don ’ eat. Hi Katie, I hear ya shred, but I ’ ve got a sweet tooth and find I recommend! Amber ’ s too complicated to eat as healthy as possible fruits are always a big yes protection! The 1/2 cup quinoa, do I just started this diet and nutrition kind of oatmeal good! 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