This 7-day 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 decrease your energy intake (calories), you starts burning fat but not for long; your body is a smart machine, and as soon as you stay on a lower calorie diet for a longer periods of time, it receives signals to hold on to that fat and enters starvation mode (click HERE to read more about the benefits of calorie shifting for fat loss). This is why you want to make sure than you are not keeping your caloric intake too low for a prolonged amount of time period. It is not in my habit to share somewhat “depriving” diet plans, but hear me out: sometimes, it’s good to get out of our comfort zones and get inspired by the labor of our hard work. Also, this meal plan is balance and will satisfy your cravings and sweet tooth as well, I don’t like to go to extremes when it is not necessary.
By no means should you feel hungry on this diet, you should NEVER starve yourself! For optimal results, once you complete this 7-day meal plan, you should go back to following your regular diet (perhaps a little less strict with a cheat meal here and there) for a couple of days or weeks before you repeat the 7-day shredding meal plan. I know that this diet is pretty limited, but I’m sure that you can pull it off for such a short period of time. It’s not hard because we are hungry, it’s hard because we are used to eating for pure pleasure, out of boredom, for fun, etc.
Don’t forget to check out the tips listed below!
(click on images to view source)
Meal 1
- option 1: 1/2 cup oatmeal + 1/2 banana + 1 cup egg whites
- 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
Meal 2
- 4 oz. protein + 1 cup veggies
- example 1) Grilled chicken breast with asparagus
- example 2) Baked tilapia with broccoli topped with seasoned extra virgin olive oil
- example 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. salsa
- option 2: Grilled tofu with 1/2 cup brown rice and 10-12 walnuts
- option 3: kidney beans with 1/2 cup quinoa & 1/2 sliced avocado
Meal 4
- option 1: 1 scoop protein powder + water or almond milk
- option 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 veggies
- example 1) 2 cups mixed greens + grilled chicken or turkey
- example 2) lean beef burger + sautéed veggies (carrots, onions, peppers)
- example 3) chickpeas salad (with peppers, mushrooms, parsley, lemon juice, etc.)
Meal 6 (optional)
- option 1: 1/2 cup cottage cheese + cinnamon
- option 2: 1/2 plain Greek yogurt + cinnamon
- option 2: scoop of protein with water
TIPS:
- 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, natural nut butter, chia, sunflower & flax seeds, etc.) avocado, wild salmon & other fatty fish (tuna, mackerel, herring, trout sardines).
- Healthy carbs: Vegetable, fruits, beans & lentils and whole grains which we will use as our healthy carb source since we’ve 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. Try to stick to 8 cups throughout the day. If you cannot go without coffee, limit it to one cup a day using stevia and only a little bit of low-fat milk or almond milk. Drink a glass of water first thing in the morning and 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 hours apart. This will rev-up our metabolism and provides your body with a steady flow of energy throughout 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 you can skip it but it’s always good to have some nutrients 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 a refreshing day at the spa…
- What to expect: Fat loss & more muscle definition! You can expect to lose 2-3 pound of pure fat, anything more than that can be water or simply the body cleaning up.
- Condiments and seasoning suggestions: Lemon juice, garlic, hot sauce, olive oil, balsamic vinaigrette, low-sodium soya sauce, & spices (limit your sodium intake).
- Preparing your meals: It’s always practical to have something ready in the fridge, especially when you are following a strict diet like this one. Do your groceries at the beginning of the week and plan out the week’s menu ahead. You can even start preparing your food and placing it in Tupperware to make things easier (cooked rice, grilled chicken, turkey patties, sautéed veggies, cut up veggies and mixed greens ready to make salads, etc.). I also find it practical to separate my meals into portion sizes so I don’t 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 4-6 times a week (both cardio and strength training). Browse through the WORKOUT category for ideas…
- Final note: This is not a starvation diet; you should always eat if you feel hunger. It might take a day or two to adapt to this way of eating but you should definitely feel energized and lighter every single day!
Let me know how it goes!
ps. For more meal ideas, check me out on Instagram!
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May 16, 2013 at 10:49 pm
Can yoy still drink protein shakes with this diet?
May 17, 2013 at 5:45 am
Yes feel free to substitute one of the meals with a protein shake!
May 10, 2013 at 6:27 pm
how would i caculate the amount of calories that the food has? like how much is 1/2 cup of oatmeal?
May 11, 2013 at 1:53 am
You can use calorie count: http://caloriecount.about.com/
May 7, 2013 at 2:32 pm
Hi there! Is it ok if I don’t eat all the options listed? For example this morning I was only able to eat the egg whites not the oatmeal & bananas. Is that ok?
May 8, 2013 at 2:38 am
Hi Amber, you don’t have to follow the meal plan to the letter, instead use it as a guideline. For example if you didn’t have that banana in your oatmeal, perhaps you’ll have a piece of fruit later on as a snack. Meal 6 is optional so you definitely should not be eating it if you don’t feel hungry!
May 6, 2013 at 6:20 pm
Hi,
I know you mentioned the oatmeal measurement was dry, are the 1/2 cup quinoa and brown rice options measured dry also?
Thanks!
May 7, 2013 at 12:53 am
Yes you can use the same measurements, once again you want to take your caloric intake into consideration. It might not be that same for someone looking to lose weight and needing 1600 calories vs. somebody who needs 2100 calories a day…
May 6, 2013 at 5:09 pm
On meal 4 and meal 6, it isnt listed what you should have only the options. (example: on Meal 5 it has 4 oz protein + 1-2 cups veggies, then lists 3 examples of what you could eat, on 4 & 6 it only lists the examples) I hope that made sense, i think it confused me!! lol
May 6, 2013 at 5:10 pm
meal 1 is the same way, just noticed that, i was probably distracted by the oatmeal and bananas! 2 of my most favorite things!
May 7, 2013 at 12:48 am
Hey Stephanie. 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. Meal 4 for examples gives you just a few options that you can chose from but I believe that it’s enough for a 7 day meal plan.
April 28, 2013 at 11:37 pm
I finished Day 1 and I’m sooo full, so I skipped the last optional meal. Looking forward to seeing the results.
When I get in a rut, I either tend to overeat or undereat. I like that this reminds me to eat.
April 29, 2013 at 2:27 am
Good job, make sure that your portions are not too big and that you are getting your daily caloric needs met! Have a great week
April 26, 2013 at 7:18 pm
So you eat all of these meals (6 meals total) everyday?
April 27, 2013 at 12:42 am
Yes but these are not 5-6 large meals. For example, if you eat 1700 calories a day, you will prepare each meal accordingly! You can find a link in the post to calculate your approximate daily caloric needs depending on your specific goal.
April 25, 2013 at 3:39 pm
Is the oatmeal measurement dry or cooked?
April 26, 2013 at 12:42 am
It’s 1/2 cup dry
enjoy!
April 20, 2013 at 10:40 am
Can you do this if your pregnant and trying to eat as healthy as possible?
April 20, 2013 at 1:20 pm
I don’t see why not Lex!
This is a diet that is comprised of wholesome foods, ideal for you and the little one growing in your tummy
Of course, you want to adjust your caloric intake depending on your requirements…
April 15, 2013 at 9:04 am
Just completed the seven days and it went really well! Is it okay to continue on with this? 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!
April 15, 2013 at 10:08 am
Good job Catherine!
You can definitely keep it up, just make sure you are getting all of your nutrients and caloric needs met. The only reason I don’t suggest to stick to this diet or any diet for that matter, is because I don’t want people to feel like they cannot enjoy their favorite treats and foods on a regular basis. 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!
Keep up the good work girl
April 11, 2013 at 12:37 am
hello!
does this diet can be used by males also?
April 11, 2013 at 12:44 am
It surely can, just make sure you adjust the caloric intake for your needs!
April 11, 2013 at 1:16 am
how much calories does this diet contains?
March 22, 2013 at 1:15 am
I have exactly 1 hr before I workout, what do I eat? what would I eat right after? I usually just do a shake.
March 22, 2013 at 3:18 am
Hi Leia!
I have posted a wonderful infographic on this subject!
Check it out here: http://myfitstation.com/2011/08/10/your-guide-to-workout-nutrition/
Isabella
April 9, 2013 at 12:48 pm
Do you have a shopping list available?
April 9, 2013 at 2:31 pm
Not for the 7-day shredding meal plan but I’ve recently shared a good one in this post: http://myfitstation.com/2013/03/29/21-ways-to-get-ready-for-the-april-mfs-battle-beast-mode-for-spring-30-day-challenge/
March 13, 2013 at 7:06 pm
For meal 3, option 3, what size is the portion of beans?
This is awesome, by the way!!
March 14, 2013 at 6:56 am
Depending on your daily caloric needs, you can opt for 1/2 to 3/4 cup of cooked beans.
March 12, 2013 at 4:27 pm
Do you have to follow the options listed or can I substitute different proteins, veggies etc? Also, when you say 1 healthy carb, do you mean 1 cup or 1 serving size? Can I add in healthy fats?
March 13, 2013 at 2:38 am
Yes Victoria, you can substitute for the protein of your choice, see the tips section at the bottom of the post for some ideas, there are also some healthy fat options listed (you can use olive oil and avocadoes in your salad for example).
Have a great 7-day shredding week!
Isabella
March 8, 2013 at 1:57 pm
Is the weight for protein in raw form or cooked?
March 8, 2013 at 2:23 pm
I usually go with raw, it’s no big difference and I wouldn’t bother too much with that…
March 2, 2013 at 10:48 pm
Do you find the prepared meals for the week stay fresh in the fridge. i always worry how long things stay fresh for, like i can cook the chicken and fish on sunday and it will be ok on friday still?
Thanks
Allissia
March 3, 2013 at 3:37 am
Honestly I prefer preparing my meals for only 3 days in advance, not more…
But then you can prepare the stuff for the rest of the week, like marinate your chicken, cut up your veggies, etc. so that you can get then ready quickly.
February 26, 2013 at 9:09 pm
what type of oatmeal do you use for the 7 day shred?
February 27, 2013 at 8:53 am
I like to use organic medium oats…
February 5, 2013 at 6:01 pm
Just curious of approximately how many calories this 7-day shred is??? Thanks!
February 6, 2013 at 7:48 am
Hi Angela,
It all depends on your specific goals and caloric needs.
You can adjust the portions depending on these factors. If you want to have an idea of how many calories you need for weight loss, you can find out here: http://www.freedieting.com/tools/calorie_calculator.htm
Again, this will give you a general idea but you may have to play with the numbers…
Isabella
April 3, 2013 at 11:56 pm
Ooooh! So, depending on you calorie needs, the portions may vary a little? 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…. is this correct? That might be a little less daunting- I loved the plan because I can’t really do big meals (but gotta have my variety!) but this seemed like a little too much food for me. I would also like to know how important the order in which we eat these meals is.
April 4, 2013 at 4:53 am
Once you have an estimate of your caloric needs you can play with the portion size, that’s correct. You can follow the meal order above, once again, you might want to slightly adjust it depending on when you are working out. For example, a woman who is 5’8 and works out twice a day might need more calories that a sedentary woman who is 5’2 and is looking to lose 10 pounds. Follow the guidelines in the article and you should see results quickly!
May 7, 2013 at 1:42 pm
I train in the mornings and always hae a postworkout whey shake with water and a carb. Should this be eliminated on this plan?
May 8, 2013 at 2:32 am
Hey JG, you can keep your shake in the meal plan, simply replace a meal (4 or 6 for example) with your post-workout shake!