The 7 Day Shredding Meal Plan!

The 7 Day Shredding Meal Plan! http://www.myfitstation.
com/2013/01/14/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 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).
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The 7 Day Shredding Meal Plan! http://www.myfitstation.com/2013/01/14/the-7-day-shredding-meal-plan/
This is why you want to make sure than you are not
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keeping your caloric intake too low for a prolonged
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 well balanced 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 can go back to eating a balanced and healthy diet
with a little more calories and a few cheat meals here and there before repeating this 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!
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 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
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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.)
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Meal 6 (optional)
option 1: 1/2 cup cottage cheese + cinnamon

option 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
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Caloric intake: This meal plan contains approximately 1500-1600 calories. In order to customize
it, calculate your daily caloric requirements with the calorie calculator and make the necessary
adjustments (ex. if you need more calories, you can increase your portion size or if you require a
smaller amount of calories, you can stick with 4-5 meals instead of 6). Just make sure that you are
eating 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, natural
nut butter, chia, sunflower & flax seeds, etc.) avocado, wild salmon & other fatty fish (tuna,
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: Vegetable, fruits, beans 16640 52
& 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. 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, feel free to 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 our WORKOUT category for
ideas, 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 a
day or two to adapt to this way of eating but you should definitely feel energized and lighter every
single day!
Also, you may like to subscribe to my newsletter (right below) in order to receive your Free Daily Fitness
Logs + new articles + extra goodies straight to your inbox!
Enter your email
Let me know how it goes!
ps. For more meal ideas, check me out on Instagram!
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A 30-day Eating Guide to Your Best Body Ever!
Discover the best-kept secret in the food marketing industry and uncover the strategies that will
effortlessly shed pounds off your body. The Body Fuel System comes with a 30-day customized weekly
eating plan, a weekly shopping guide, a weekly food-prep guide, healthy fitness recipes, Betty Rocker’s
top 5 ab-shredding moves, additional tips & tricks to keep you lean and much more. Click HERE for
more details.
“Clean & Lean” Meal 21-day JERF MFS Fit Babe MFS Fit Babe
Plan Sample! Challenge: Just Eat Spotlight with Tylor Spotlight with Kayla
Real Food ! Davis: Let’s talk Rose: Let's talk
Nutrition ! Nutrition !
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Isabella is the founder of My Fit Station. Her mission is to spread a healthy,

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1.
Hannah Says:
November 28, 2014 at 2:25 pm
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. Do you think these plans are still for me if I’m targeting more fat loss
than anything?
Thanks.
(P.S. I should add that I am consistently active six days a week, so I have a solid exercise routine.)
Reply
Isabella Bazzara Says:

Hi Hannah & welcome to MFS!
It seems like you are already on a good start with your active lifestyle. I definitely think that
the 7-day shredding meal plan could help you lose that extra fat, however you want to make
sure that you aren’t bringing your caloric intake too low, you may want to use the calorie
calculator provided above to get an estimate of your daily requirements depending on you
activity level, stats and goals! Keep us posted on your progress!
ps. I definitely recommend the Body Fuel System for long term fat loss, exercise and
recovery optimization as well as effective nutritional tools and guidance.
Reply
2.
casey Says:
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me & my hubby are about to start this, but for different reasons. I need to lose weight & tone up, he
needs 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 workouts
Thanks!
Reply

Hi Casey,
Welcome to MFS
I would recommend customizing the meal plan for your individual needs. 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. You can both use the meal plan as
a blueprint by making small adjustments to fit your needs!
Reply
3.
Louie Says:
I had questions about the eggs with breakfast. Is it there for a source of protein? What would be a
good alternative?
Reply

November 12, 2014 at 10:40 am
you can sprinkle your oatmeal with hemp seeds, have some nuts, natural nut butter, organic
raw protein (I like Vega protein) smoothie
Reply
4.
alak Says:
also another question sorry to bombard you.
for meal 2 can i swap the mix veges for just sweet potato ?
Reply
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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!
Reply
5.
alak Says:
hey was just wondering during the day with this eating plan can incorporate fruits as a snack?
Reply

You can have fruit, yes!
Reply
alak Says:
cool great also another question with meal 3 can i substitute the tofu with option 2 with
a can of tuna instead?
Reply
alak Says:
also im on day 5 of this plan plus a pretty intense working out plan on a 4-5 day
basis am i amble to stay on this plan for a good 4 weeks?
Reply
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Hi there, yes but you should make sure you are getting sufficient calories
depending on your training frequency and intensity. You can use the online
calorie calculator to get an idea!

Hey Alak, sure thing, you can substitute for the protein of your choice! Fish,
meat, beans, tofu, seitan, etc.
Reply
6.
Alyssa Says:
October 22, 2014 at 9:02 pm
What could I replace the oatmeal and quinoa with? Something that isn’t a grain.
Reply

Sweet potato!?
Reply
7.
Tom Says:
October 14, 2014 at 9:58 am
Hi again.
I’m 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 the
examples listed for he seven day plan… I do have just one other question. What is the best
substitute for asparagus?
Thanks so much
Reply
8.
Tom Says:
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Is it okay to exchange meals from different days. In other words could I eat meal 1 from day 1 as
my meal 1 on day 2?
Reply

Sure thing Tom! Welcome to MFS
Reply
9.
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
Reply

September 9, 2014 at 2:24 pm
Sure thing hun
Reply
Anne Says:
Hey! So are avocados permitted? And if so at which meal time would it be best to
consume them.
Thank you!!
Reply

Sure thing Anne. Perhaps before your workout session combined with some
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Reply
10.
FREYA Says:
Hi, with this 7 day shred i just wanted to ask too- i think you have said it is ok to change the meal
plans around isnt it? also in the protein shake option is it ok to add fruit ? is it ok to ad fruit in
general or is it too high in sugar ? do you have a preference for which protein powder? do you have
recipe for simple protein balls that are healthy for a snack?
thank you
freya
Reply

Hi Freya! Welcome to MFS

I always advice people to eat REAL FOOD. So after the 7-day shredding meal plan, you
should 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 raw
vegan protein powders that are free from chemicals, whey and other stuff that isn’t too good
for you. Fruits are always good, it’s the artificial sugars that you should worry about. I have
posted 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
Reply
11.
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 for
1/2 cup oatmeal, 1/2 brown rice, or 1/2 quinoa are these measurements before or after cooking? I’m
assuming it’s 1/2 cup cooked, but I would like to be sure. Also, could I switch the Meal 3 carb with
Meal 5 veggies to have the carb for dinner? Or would that throw the plan out of whack? Please let
me know, Thanks!
Reply
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Yes it’s cooked Felicia! You surery can
Reply
Felicia Says:
August 26, 2014 at 2:15 pm
Thanks so much for your response! I really appreciate it.
Reply

August 27, 2014 at 10:46 am
Welcome to MFS girl!
Reply
12.
Elaine Says:
August 25, 2014 at 2:39 am
I was wondering what the protein/carb/fat macros are on this plan
Reply
13.
emma Says:
August 23, 2014 at 8:20 am
Hi. I’m really interested to know what it is about this plan that makes it work apart from being
clean. For example is it because its low carb, high protein? Is carb intake for rice, quinoa limited to
first few meals of the day? Also is it ok to add in an extra meal if i need another snack?
Reply

August 25, 2014 at 7:32 am
Clean eating, non-processed foods and lots of healthy nutrients
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14.
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 and
then do i poachthe egg whites? or am i putting the egg whites in the oatmeal
Reply

August 12, 2014 at 1:55 pm
It’s up t you Richard. Some people prefer their eggs on the side, others don’t mind to mix it
into their porridge.
Reply
15.
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 3
eggwhites) in option 1 for breakfast?
Reply
Sarah Says:
August 11, 2014 at 7:16 am
As in a substitute food option with the same amount of protein, as I can’t have egg whites?
Reply

August 11, 2014 at 9:29 am
Sarah I’m not sure what would be a good fit to use in your oatmeal… maybe you can add
some natural protein powder (I like vega protein) or a smoothie on the side.
Reply
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Sarah Says:
August 11, 2014 at 9:31 am
Or could I add 1/2 cup of Greek yoghurt?
Reply
16.
Sarah Says:
August 10, 2014 at 9:56 am
Hi is the 1/2 cup brown rice and 4oz chicken measured before or after cooked?
Thanks
Reply

August 10, 2014 at 11:21 am
after
Reply
17.
Romie Says:
August 2, 2014 at 12:05 am
I’m trying to lose 30 pounds overall in like 4 months. Can I keep following this meal plan until I
reach my desired weight?
Reply

August 2, 2014 at 7:19 am
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, you
can check it out here for more details: http://bit.ly/bodyfuelsystem
Keep us posted on your progress Romies
Reply
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18.
Allie Says:
August 1, 2014 at 10:06 pm
I try my best to keep a whole foods diet as my lifestyle. This challenge isn’t far off from what I
usually eat except I usually avoid any kind of grains (bread, pasta, rice, oats). For dairy I eat yogurt
3-4 times a week and occasionally have cheese. Also usually eat 4+ meals a day
I feel I have a hard time getting enough calories when eating healthy.
Do you think I will lose weight on this diet even though I’m eating more calories?
Reply

Hi Allie, my advice would be to keep eating healthy while staying active. I never recommend
starving yourself or unnecessary deprivation. If you do not eat grains, make sure you include
lots of veggies into your diet (and fruit too). You need those healthy carbs for energy and
weight loss You can adjust this meal plan to fit your individual preferences and take note
on 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 of
“The Body Fuel System” if you would like to educate yourself more when it comes to
healthy nutrition for weight loss, performance and genuine health! Keep it up Allie!
Reply
Allie Says:
August 8, 2014 at 5:49 pm
Finished the challenge and I’m down 3 lbs!
Reply
19.
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 put
them in the freezer?
Reply
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You can freeze them but I personally like to prepare my meals twice a week!
Reply
20.
Sam Says:
July 29, 2014 at 8:09 pm
Hey Isabella,
Really looking forward to starting this diet plan although I’ve got couple of questions to be
answered. 1) Whether id lose weight even without having to workout? 2) for Meal 3 I was hoping
to replace tuna with chicken and I was jst wondering whether it’d cause any sort of imbalance in the
diet plan?
Thanks
Reply

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.
Reply
21.
Zara Says:
July 6, 2014 at 2:30 am
What times should the first and last meal be consumed?
Reply

July 6, 2014 at 7:39 am
It all depends on when you wake up and go to sleep. I would have breakfast within 2 hours of
waking 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 isn’t about starving yourself, it’s about fueling your
body right when you feel hungry.
Reply
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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 figure
competition what would I change for the last 3 or 4 weeks out?
Reply

July 9, 2014 at 10:21 am
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
Reply
22.
Stacy Says:
June 23, 2014 at 4:33 am
Hi isabella, this might be a stupid question.. But with breakfast – how is it

Prepared/served? Are the egg whites and oatmeal blended together n cooked or how does it work??
Thanks
Reply

June 24, 2014 at 1:31 pm
Hi Stacy, it’s up to you really… you can cook the egg whites with the oatmeal or have them
separate.
Reply
23.
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 my
goal (10 lbs)? Also, how should I eat after the diet in order to not gain the weight back? Thanks!
Reply
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June 22, 2014 at 5:58 am
Hi Cassandra. Sure thing. Once you reach your goal weight, continue eating healthy whole
food. My gal Bree has created a pretty awesome eBook giving you all of the tools you’ll need
to get in the best shape of your life while following a healthy, balanced whole food diet. You
can check it out: http://bit.ly/bodyfuelsystem
Reply
24.
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 each
meal is one day?
Reply

June 20, 2014 at 6:57 am
Hi Tatiana. This is a daily meal plan sample, you can have 5-6 meals per day following the
options and guidelines listed!
Reply
25.
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 in
general as well.
Thanks.
Reply

June 14, 2014 at 8:04 am
Hi Nada! By juices do you mean homemade juices? If not, I would avoid store bought juices
all together… however fruits are always a big YES!
Reply
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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 egg
whites that is 125 calories and a half tbs almond butter that is 48 calories and half cup
almond milk total calories would be 285 for breakfast is that too many calories thank
you gina
Reply

June 16, 2014 at 6:24 am
Certainly isn’t too many calories
Reply
Gina Says:
June 16, 2014 at 12:43 pm
I’m try to to lose my last ten pounds so I’m going to follow your diet but just use
that as my breakfast I also workout at the gym I was245 pounds now down to
128 trying to get to 120 thank you so my breakfast is fine at 285 calories
Reply
26.
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 of
veggies or greens.
Like a veggie omelette for meal 3 one day. Or a turkey veggie pizza on a piece of whole grain
bread/pita as I can’t 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
Reply
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June 14, 2014 at 8:06 am
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 many
REAL FOODS & ingredients into your recipes
Reply
27.
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 , i
think it’s cuz i added flat bread and multi-grain crackers and some yogurt
Reply

June 13, 2014 at 8:58 am
Hi Zoriana (beautiful name btw.). In many cases, initial weight loss is mostly due to higher
water loss and the body cleaning out… not to say that you haven’t lost fat, but perhaps not 9
pounds. Loosing 5 pounds in two weeks makes much more sense and is also healthier. It’s
fine to have a little bread, however, I would recommend you get your hands on sprouted
whole grain bread and limit your portion size too. You may add more whole rice, sweet
potatoes and oats/quinoa into you diet instead! Always try to incorporate more whole foods
& less processed and package products into your diet
Reply
28.
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
Reply

June 4, 2014 at 12:04 pm
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SURE thing CARA! Lad up on leafy greens & veggies when ever you feel hungry
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Reply
29.
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 have
a 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 be
replaced with broccoli right?
THANKS A BUNCH FOR YOUR HELP
Reply

June 4, 2014 at 12:02 pm
Hi Diala,
For the quinoa I would recommend 1/2 cooked. As far as the peas and beans I would limit it
to 1/4 a cup! As for the tuna you can go ahead with the 6 oz. can since it actually yields only
3 oz. once drained (approx.).
You can substitute for the veggies of your choice
Keep us posted on your progress!
Reply
30.
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 was
surely 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 I
can reach my goal of losing 16 lbs and getting back to my high school weight. Thanks! This plan
worked well! And, eaten as laid out, you can really cut calories without being ravenous all of the
time!
Reply

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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Reply
31.
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 — I’m assuming that the “1/2 yogurt” means 1/2 cup yogurt?
Thanks much!
Reply

May 24, 2014 at 9:11 am
Meal 3 is: •4 oz. protein + 1 healthy carbohydrate (+ 1 cup veggies: optional), so it’s about 4
oz. of tuna. Yes 1/2 cup should do it. 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!
Reply
32.
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 u
explain me more plz? P.d: sorry for my english XD…
Reply

May 20, 2014 at 8:30 am
Hi Roqui, I don’t think I mentioned any pitas in my meal plan, where did you see this please?
Reply
33.
Joanna Says:
May 1, 2014 at 11:39 pm
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Hi, I have started the meal plan, I’m on day two and I think consuming so much protein made me
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constipated. I also noticed that my urine16640
has an odd odour.52Are those symptoms normal, or should I
be concerned??
Reply

May 2, 2014 at 5:56 am
Everybody is different and responds to food in a different manner. If you’ve been eating less
protein previously, then feel free to lower your protein portions and fill up with more
veggies! There are various causes that can be causing your symptoms, I would recommend
focusing your diet around healthy non-processed foods (have less protein of you feel like that
is 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 digestive
irregularities…
Reply
34.
Mariana Says:
April 30, 2014 at 11:36 am
I have a quick question…I work in a dental office so there is no way to have that second meal with
protein and veggies while I’m at work. What should I replace it with? Needs to be something I’m
able to eat on the run between patients such as a nutrition bar/nuts something like that. Maybe even
a protein shake would work but I’m not sure I can have that twice a day on this. Thank you so
much!
Reply

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 with
hummus or natural nut butter or a shake as you mentioned. Also, you can wait until the 3rd
meal if it’ really not convenient and have a slightly larger meal then.
Reply
35.
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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Reply

April 30, 2014 at 6:07 pm
That’s great news! Happy to have you on board & a big thank you to your trainer for
spreading the meal plan with her/his clients
Reply
36.
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. I’ve been trying to change my
eating habits and diet and have looked through countless of cookbooks an websites. I found yours
and I’ve been looking at the 7 day meal plan and it sounds great!! Only thing I have an issue with is
the 4 oz protein for meals 2,3 & 5. I just cannot eat that much. I have tried and literally find myself
throwing up cause it too much for me. I thought maybe cutting it down to 2 oz, just not sure if I will
have the same results. Any suggestions??
Thank you doll!!
Reply

April 20, 2014 at 12:24 pm
Hi Patty!
You can definitely reduce the portion sizes, we are all unique and have different needs, so
please do make the necessary adjustments to suit your preferences. And also, make sure that
you are eating sufficient protein daily for your body (you can find protein calculators
available online to get an estimate and work from there).
Reply
37.
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 the
shake or can I just add it to the meal plan?
Reply
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April 14, 2014 at 11:14 am
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. It’s perfectly fine to switch the order of the
meals around, however, I wouldn’t recommend having oatmeal in the afternoon
Reply
38.
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 fat
lower to expose more definition. my question to you is, is this geared to a woman’s shredding, or
can a man also use this. This is a great site, for both woman and men, and I was just seeing weather
this is worth going for. thanks for your help.
Reply
JohnM Says:
April 8, 2014 at 6:40 am
* and lift, not a lift.
Reply

April 8, 2014 at 6:57 am
Hi John. You can definitely use this plan to get shredded Just make sure you use the
calorie calculator and adjust your portions as needed!
Reply
JohnM Says:
April 8, 2014 at 10:02 am
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/DAY
Extreme Fat Loss 1469
Thank you so much
Reply

April 11, 2014 at 9:29 am
It’s up to you John, most probably, you will find what works best fr YOU with
trial and error! I wouldn’t personally go down to extreme fat loss (it simply isn’t
necessary and you may end up frustrated, extremely deprived and hopeless)
Reply
39.
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 change
and clean eating. I’m obese and need to shred about 110 lbs. to get to a healthy BMI. I had some
ques. about the shredding diet:
1. How long does the meat last in tupperwares in the fridge? If I make like 5 chicken breasts to
store in fridge and use as protein for meals do they only last 2
Days and go bad??
2. I have a sweet tooth and find I always sabotage my diet when it comes to my cravings. Any
suggestions to curb that?
3. Is this shredding diet safe to do weekly or just for 1 week?
Any info will be helpful. Thank you:)
Reply

April 4, 2014 at 5:51 am
Welcome to MFS Farhana! And congrats on taking the step to a healthy lifestyle…. after all
it’s not only about weight, it’s about the quality of our lives and our overall happiness at the
end
To answer your questions:
1) Personally, I don’t like to keep my meat in the fridge for over 3 days but I do believe that it
can last up to 5 days.
2) I’ve got a sweet tooth as well, I hear ya! After my lunch is when it hits me and I like to
have 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,
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nut butter, raisins,41cinnamon, vanilla
16640 52
flavored protein – you see how this can be delicious and
nutritious all at once) so I don’t really feel deprived. I also learn how to make some super
tasty sweets with healthy ingredients (you can browse through my recipes for ideas) and also,
sometimes I’ll 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 going
back to your regular diet I suggest that you can become more flexible by enjoying treats here
and there, etc.
Final not: if you are looking for a 30-day complete eating guide, I would definitely
recommend checking out my gal Bree’s Body Fuel System here: http://bit.ly/1jIVKPF (you’ll
find plenty of details in the link + Bree provides extra support and tips to all her clients).
Hope this helps a bit
Reply
40.
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
Reply

March 26, 2014 at 8:31 am
Cooked
Reply
Karolina Says:
March 27, 2014 at 12:00 pm
Thanks. I was always told to weight products before thermal treatment. So those
portions are really tiny. What you think about following plan for 1 month? May I ask
for your macros? I personally follow P 120 C 100 T 40 for 60kg, 170 cm.
Reply
41.
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 great
results. 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. I’m embarking on my
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2nd round of the 7 day shred and am just16640 52
as excited as I was last time. You have inspired me to eat
clean and I am happy to say I’m on my way to making this a lifestyle change!
Reply

March 13, 2014 at 2:09 am
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!
Reply
42.
Jane Says:
March 8, 2014 at 11:37 am
I’m curious. Would eating too much Greek yogurt make me fat? ..if for example all my snacks
would be Greek yogurt? (the low-fat high protein kind– like Fage’s)
Reply

March 8, 2014 at 12:07 pm
Hi Jane. Good question! The thing with any and every packaged foods is that they will never
be as good for your body as natural real food is. In many cases, there are additional
ingredients in Greek yogurt that make it so creamy – these ingredients are not all natural and
all that good for you to begin with. If you love yogurt, I would suggest going for an organic
natural kind (low-fat isn’t necessary – fat will not make YOU fat and usually when packaged
foods contain less fat they contain more of other ingredients that aren’t 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 loose
weight, it’s just not a superfood like it claims to be! In my experience, the best way to lose fat
and feel energized is to stick to REAL food and stay active (and have fun along the way)!
Hope this helps a bit
Reply
43.
Karen Says:
March 7, 2014 at 1:41 pm
I’m so excited, i started the diet today. I really hope this helps me lose pure fat and helps me with
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Reply

March 8, 2014 at 11:55 am
Eating clean will definitely help you drop fat and loose cellulite! On top of that it will
improve your mood, concentration and give you some extra energy & confidence! This
sounds like a sales pitch, haha! We <3 real food
Reply
44.
Ambre999 Says:
March 7, 2014 at 12:33 am
I am SOOO glad I found this. I’ve been searching for something exactly like this for over a month.
THANK YOU! A couple questions. I know you’re tired of answering the oatmeal question but how
do you prepare it, I read 1/2 cup oats to about 1 cup of water but how/when do you add your egg
whites?? I don’t want to screw that up! 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? If so, what
do you suggest? And what’s best to eat right after a work out? Ugh.. So many questions.. Thank
you for all of your help. I will keep you posted on my results. I plan to do this for 3-4 weeks. I’m so
beyond excited.
Reply

March 7, 2014 at 2:29 am
I’m glad you found what you where looking for!

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)!
You can add the egg white right away or eat them on the side, whatever works best for you.
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.
And finally, if the breakfast is too much for you so early in the morning, have a smoothie, or
a banana before your workout sessions and you should be fine if you workout quickly after
waking up
Reply
45.
Banksi Says:
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Im just going to start this plan for a kick up the backside – I just wanted to comment that having
been on my fitness journey for a couple of years now now ive read A LOT of stuff out there and
met 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 – we’re
all benefitting and very grateful
Reply

March 5, 2014 at 9:46 am
Thank you dear, that’s so sweet

Enjoy the meal plan and let us know how it all goes!
Reply
46.
linda Says:
February 24, 2014 at 8:30 pm
Hi Isabella, Is Miracle Whip or Mayo allowed?
Reply

February 25, 2014 at 7:19 am
I don’t 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 wouldn’t recommend eating
miracle whip and mayo (unless it’s homemade) during your 7-day shred!
Reply
47.
April Says:
Hi Isabella I started this diet two days ago and I think its pretty good the only thing is that before I
really didn’t feel hungry and ate less and now I’m eating more and feel somewhat hungry is that
normal? Also where it says 1/2 cup of oatmeal or egg whites would that be cooked or before
cooking??? And meal 3 is that options or more like examples?? That’s it I think thanks:)
Reply
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Hi April, by less, do you mean you ate less frequently or even smaller meals than the ones
listed? When you eat every 2-3 hours, your metabolism cranks up and it is normal to feel
hungry 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 examples
listed
Reply
April Says:
Thanks for replying so quick what I meant was I used to eat small meals but just 3
sometimes not too healthy but I didn’t eat as much as now and really didn’t feel hungry
before but I’m just starting to eat really healthy to loose like 10 lbs. I can loose weight
quick but gain it back because I indulge myself in sweets. My family is big and I’m
always making cakes and all kinds of desserts for them and for myself that’s where I
can control my self but I just started this diet and hopefully I can change my eating
habits and later my family’s as well
Reply

I hear you girl! Make sure you use the calorie calculator to get a basic idea of
how much you should be eating on a day-to-day basis. The food in this meal plan
will in fact keep you fuller because it is high in nutrients About the sweet
temptations… 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 binge
eating… and weight gain. When creating new habits and a lifestyle that works
for you ((and your goals)), it is important to not categorize foods as “good” or
“bad”, the idea is that you should want to fuel your lovely body with vibrant and
healthy foods so that you can feel AWESOME! 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! Love yourself and enjoy the
journey
xoxo Isabella.
Reply
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48.
Meghan M. Says:
Hi!!! So this is Day 1 of this meal plan! I have lost a total of 90lbs and kept it off for 4 years but
this past year I have gained 20lbs. I have continued to workout 5 days a week but my diet was not
consistent. 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”. Even though I have
continued my workout routines, you can’t out-train a bad diet. When I came across this meal plan, I
knew this is what I needed to jump start my weight loss again and take control of my portions. I
would love to stick with this for a month and see my progress!
Reply

Meghan, first thing: CONGRATS on your weight loss and new lifestyle! For many people,
diet can be the trickiest part… I get where you’re coming from! It’s very common for people
to overeat, there are many reasons why food can become comforting! Although we know
how 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, I
find that when things in my life get out of balance, whether I get stuck in a situation I don’t
know how to handle or I feel trapped or unhappy in some aspect of my life: I tend to use food
to comfort myself. Learning how to deal with life’s obstacles and creating a life that is
fulfilling is crucial to weight loss in the long run! That being said, I believe that everybody
can reach their goals while keeping in mind that our mindset is key to any achievement
really! Enjoy fueling your body with healthy and vibrant foods & keep us posted on your
progress
Reply
49.
Devin Cruden Says:
Hey Isabella, i am on day 7 of this diet. And feel great. It truly does work. I’ve lost about 3-4
pounds and can see a better definition with my body. Especially my stomach. I was just wondering.
Would you recommend to keep going? I’ve actually gotten really used to eating like this. And
actually enjoy eating this way as well.
Reply

34 of 90 29-11-2014 12:27 AM
You go girl! Thanks for sharing your progress, It’s always great to hear back from you guys!
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There is absolutely nothing wrong16640 52
with eating healthy on a day-to-day basis (surprise!). You
just want to make sure that you are getting enough calories daily, especially if you’re training
hard…you want to fuel that body adequately and have enough energy to recover and
feel/look your very best! and of course, feel free to throw in a little treat every now and then,
it’s a lifestyle & you don’t want to feel like you are not allowed to have a little something that
is “not-so-healthy” from time to time. When eating clean becomes a habit, you actually crave
less and less of the processed junk and you actually start getting excited about things like
oatmeal, nuts, dark chocolate, kale :O I’m happy to hear that you’re enjoying eating this way,
keep it up Devin!
Reply
50.
Michelle Says:
I’ve read the question but yet have seen anyone comment on weather or not they have lost any
weight on this plan. Just how much weight can you lose while on this plan?
Reply

Hi Michelle! 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. You can use the calorie
counter found in the meal plan guidelines to get an estimate of your needs depending on your
specific goal. I usually eat “clean” on a regular basis but there are times when I get off track
and use this meal plan to get back on the wagon, cleanse and reenergize my body… this can
result in 1-3 pounds of weight loss (in my experience). But there are many other benefits to
fueling your body adequately, from feeling happier to having more energy and motivation to
workout, it’s definitely a win-win!
Reply
51.
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!
Reply
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You can contact me here Jenn: myfitstation@live.ca
Reply
52.
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 the
next time I’m supposed to eat. Any suggestions or different meal ideas?
Reply

January 29, 2014 at 4:11 am
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!
Reply
53.
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 the
calorie calculator). How long can I stay on this? I’m really trying to make an overall lifestyle
change, and this seems to be a great way of clean eating. So would it be okay to do this for awhile?
Thanks so much!
Reply

I don’t see why not Jenn. Every now and then you can treat yourself with something “not so
clean” or up your carb intake just to keep things balanced (for the mind).
Reply
54.
Laurel Says:
36 of 90 29-11-2014 12:27 AM
Hi Isabelle, how much protein should I be eating? You have listed in protein is chicken, turkey,
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extra lean beef etc., but41 16640
there is no amount 52
of how much there or in your meal options.
THANKS, Laurel
Reply

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

Hi Isabella. I just started this diet and I was wondering, isn’t 1 cup of egg whites too
much? I saw on the carton it compares to over 4 eggs.
Reply

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
Reply
Laurel Says:
January 22, 2014 at 10:20 pm
Great thanks Isabella! Its incredible how satisfying the menu and options are! I have a
hard time wanting to eat all 5 meals…my cravings are at bay for the first time in a long
time.
Thank you so much for sharing this plan!! Laurel
Reply
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It’s my pleasure Laurel! Enjoy
Reply
55.
Gina Says:
I’m vegetarian and don’t eat eggs or fish. What would be a good replacement?
Reply

Hi Gina,
You can substitute with beans, tofu, sprouts…. I personally like to stick to foods that are
closest to earth as possible (less processed)!
Reply
56.
Naeem Says:
Hi,
I have a question regarding the 4 ounces of protein in meals 2, 3 and 5, is this the weight before or
after cooking for example chicken loses water after being grilled.
Thanks
Naeem
Reply

before cooking but I wouldn’t worry too much about the minimal weight variations
after/before cooking…
Reply
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Naeem Says:
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. Shall I split
it over 7 days or cook more.
Reply

in this case you can add some more
Reply
57.
Miluska Says:
Should I eat the same amount of calories? I’m a nursing mom and don’t know I dont know if I
should consume more calories? Thanks!
Reply

Hi Miluska! You can use this calculator (caloric needs while breastfeeding):
http://www.freedieting.com/tools/breastfeeding_calorie_calculator.htm to get an estimate of
your daily caloric requirements!
Reply
58.
tyrone Says:
can i stay on this plan longer than 7 days
Reply
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Isabella Says:
Hi Tyrone,
There is no danger in eating healthy for a longer period of time, just make sure you are
including enough calories into your diet… I personally think it does us more good than bad to
have to occasional treat and eat something that we really crave even if it’s not the most
healthy option out there
Reply
59.
Alison Says:
December 29, 2013 at 11:05 pm
I’m so excited to start this meal plan after the new year. I need a kick in the butt and hoping this
will help along with my new exercise regime. Do you suggest any good recipes for any of the
meals? I’ve been looking up some ideas that for the criteria but just wondering what you suggest.
Also, I noticed that you don’t include cheese, is cheese a no, no?
Reply
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 can
include cheese back into your diet after completing it As for the recipes, you can browse
through my recipes on the blog. Also, my “New Year’s Resolution Fitness Challenge” eBook
will be available for purchase tomorrow! It includes a shredding meal plan, workout program
and many other goodies Keep me posted on your progress.
Isabella
Reply
60.
Autumn Says:
I work the overnight shift and breakfast is usually the last meal of my day. Will this affect the diet at
all? i.e. too many carbs before going to bed?
Reply
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Hi Autumn, welcome to MFS! I suggest you simply switch the order of the meals to fit your
schedule. So instead of having breakfast before sleep, you can have the last meal of the day
as listed in the meal plan! Hope this helps.
Reply
61.
Kln Says:
Hello! I was just wondering if this plan would work for someone who cant exercise (post surgery)?
Reply
Isabella Says:
It’s hard for me to define that since I am not a doctor but in my opinion I don’t see why not
since this is a healthy and balanced whole food meal plan
Reply
62.
Julie Says:
What are the protein, fat, and carbs percentages we should be aiming for each day?:)
Reply
Isabella Says:
Hi Julie! You can use my friends (Myriam) blogging tools to calculate your macro needs
here: http://www.mydreamshape.com/category/tools/
Reply
63.
GPAPS Says:
41 of 90 29-11-2014 12:27 AM
hello i really need help to shred around 70kg how many weeks will it take doing this strick
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Reply
Isabella Says:
Hi there, welcome to MFS!

I would really suggest creating weekly goals and focusing on your health and fitness one day
at the time, as well as keeping your long term goal in mind…
I would also highly recommend the 30-day Shredding Meal plan offered by my fellow
blogger 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 while
getting insanely healthy!
Reply

March 7, 2014 at 2:31 am
Hi Linda!
Yes, I do highly recommend Betty Rocker’s 30-day eating guide if your goal is to get
super fit & healthy and if you are looking for a complete guide to eating clean! The
7-day shredding meal plan is in this very post (see meal options and examples)…
Reply
Ramy Says:
March 22, 2014 at 6:27 am
Can i used this plan for a month ?
Reply
Ramy Says:
March 22, 2014 at 6:27 am
use*
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Yes Ramy, you can! No harm can be done by eating clean fresh and
vibrant foods
Enjoy and keep us posted
64.
Angie Says:
Hi
My main question is, are the results from this meal plan based on combination of foods? do we get
the 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 lifting
anywhere from 4 to 6 times a week. My primary reason for wanting to follow this is to help
improve my muscle tone. Is this plan appropriate for someone who trains as often as i do?
Thanks! :):)
Angie
Reply
Isabella Says:
Hi Angie,
The 7-day shredding meal plan can serve you as a great guideline, however, I do recommend
personalizing it depending on your own goals. For example, you can use an online calorie
calculator and protein calculator to make sure that you are getting all the energy and nutrients
that you need. As you know, we all come in different shapes and sizes and our goals are not
identical. Once you know what your body needs to perform optimally and to get the best
results you can make the proper adjustments. For example, I myself need to eat
approximately 2100 calories per day to support my daily activity and workouts and to build
strong muscles… not that a random calculator will give you the straight answer but with trial
and error you can find the perfect fit for yourself. Hope this answers your question.
Reply
65.
Raiza Says:
I came across this meal plan through pintrest. I love the website and all the monthly workouts and
challanges!! I have some catching up to do for the month of november!! My husband and I want to
do the meal plan ( to get back on track after all the halloween candy) Bit I was wondering if we
both should follow the same portions as indicated? if not how much more protien/carbs/ veggies
43 of 90 29-11-2014 12:27 AM
should I add to his meals? thanks so much in advance for your response!!! look forward to hearing
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Reply
Isabella Says:
Welcome to MFS Raiza!

You will find a calorie calculator in the post, from there you can adjust your portion sizes and
macro nutrients to fit your specific needs.
Let me know if you have any additional questions!
Have a lovely day
Reply
66.
tina Says:
Hi,
my husband and I really need a change in our diet and we both need to loose weight. We work full
time jobs and I was wondering how to fit in all your meals when you only have 2 breaks a day..
Any suggestions??
Reply
Isabella Says:
Hi Tina.
Planning is key!
You can have your first meal at home or on your way to work. The next 2 meals, you can
have during your breaks and finally, your last 2 meals at home. Make it work for YOU! If it’s
too complicated to eat 5-6 times a day, opt for 4 instead…
Reply
67.
chanice Says:
Hi, for food prepping can you cook broccoli etc then place it in the fridge for the next day and
warm it up in the mirowave for example and then consume? my problem is food prepping atm and
keeping food fresh enough throughout the week, thank you!
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Isabella Says:
Hi Chanice! Yes, you can definitely store your cooked veggies in the fridge and heat them up
the next day!
Reply
Jamal Says:
Hello I was wondering can you substitute turkey bacon for eggs some morning with the
oatmeal or Ezekiel bread?
Reply
Isabella Says:
October 31, 2013 at 10:09 am
Sounds good! Go for it…

ps. you don’t need to follow the plan by the letter, you can slightly customize it
to fit your needs while using the guidelines
Reply
68.
shredder diet Says:
thanks for the article, Great! You can continue following this clean meal plan making sure that you
are getting sufficient calories
Reply
69.
Naeem Says:
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 be
easier 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
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Lastly when I go for a workout, and I have a shake afterwards, shall I have my scheduled meal
anyway as I would have if I hadn’t. Does this affect the 2-3 hour window for eating.
Reply
Isabella Says:
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 don’t need to follow it by the letter. If you
have a protein shake daily, you can remove 1 meal from the plan and replace it with the
protein shake. You can have another meal after your shake (1-3 hours later, depending on the
ingredients in your shake, if it’s just water and protein powder, you might want to have
another meal sooner than later). Hope this helps
Reply
70.
Ashley Says:
Might be a silly question but it says 1 cup of egg whites in meal 1 – does this mean 1 cup cooked or
1 cup liquid egg whites? What about the spinach in meal 1? Should it be one cup cooked or raw?
Thanks!
Reply
Isabella Says:
Hi Ashley. There are no silly questions You can either cook your eggs with the oatmeal or
have an omelette on the side. For the spinach, it’s up to you!
Reply
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?
Reply
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Isabella Says:
I don’t see why not Jackie
Reply
Anthony Says:
October 23, 2013 at 11:58 pm
World needs more people like you Isabella!
Reply
71.
Abro27 Says:
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 of
muscle. 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 about
2 months now and went from 163lbs to now 151. The difference was that I weighed everything out
and had a cheat meal every week. My diet was written by a “trainer” friend of mine but lately i have
been having problems going to the bathroom and am getting a bit worried. So I’ve decided to try a
new 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 really
found 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 a
month or two)?
Reply
72.
Ana Andrade Says:
Hi iam a mother to a 10 month old im 18 yrs old. And i really want to get my belly tucked in, i have
a lonja lol how can i get started on these meals???
Reply
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Isabella Says:
Hi Ana! Make sure you are getting adequate calories. I’m not sure if you are still
breastfeeding, in this case you will need to include some extra calories. You can get a general
idea of your caloric needs with this calculator: http://www.freedieting.com/tools
/breastfeeding_calorie_calculator.htm
Reply
veronica Says:
ok this might seem like a stupid question but I only see 6 days of food and which foods
are for which days? Example lunch, breakfast and dinner?
Reply
Isabella Says:
Hi Veronica, listed in this article are 6 meals (per day), not days!
Reply
73.
Stefanie Says:
Does it matter how you prepare the food? Like the oatmeal can you add anything to it, or the
veggies can you season them, or the fish how should I prepare it?
Reply
Isabella Says:
The directions to prepare meat are listen in the tips at the bottom of the post. You can prepare
everything 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 you
enjoy eating it
Reply
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74.
cerra Says:
I plan on starting this shred tomorrow. But the only thing is, besides burning calories from typical
everyday tasks, I also go to the gym 4 to 5 days out of the week and burn calories there too… but I
also burn an extra 500 to 800 calories because I breastfeed…. do you have any suggestions or
concerns for me? I’m thinking that because I’m 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
Reply
Isabella Says:
Hi Cerra, I am definitely not an expert when it comes to breastfeeding. You can have a look
at this calculator to get an idea of how many calories you would need while breastfeeding:
http://www.freedieting.com/tools/breastfeeding_calorie_calculator.htm
But since you are both working out, being active + breastfeeding you will definitely need
more energy. Make sure you are eating enough and adjust the meal plan according to your
daily requirements.
Reply
75.
Jason Says:
I just like the helpful information you provide to your articles.

I’ll 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
Reply
Isabella Says:
Thanks Jason… are you a columnist on mindbodygreen.com. I love that site
Reply
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itchick Says:
I have been on this meal plan for two weeks. I do take Sundays off though and eat what I
like. I just wanted to let everyone know that besides the awesome results I have also noticed
that my skin is glowing and people are commenting on it. Do you perhaps know why? Is it
the spinach or maybe a combination of eating all this veggies. Loving this new way of life
and my energy levels have sky rocket/
Reply
Isabella Says:
That’s great news girl!!! Eating clean actually detoxifies your body and gives you more
energy if done properly, it’s no wonder that you are glowing and feeling energized!
Keep up the good work!
Reply
76.
Jade Says:
I was wondering how my Kashi (Go Lean original) would work into Meal 1.
For a 1 cup serving (and I’m 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 don’t drink the milk that’s leftover in the bowl.
Thanks!
Reply
Isabella Says:
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 of
fruit to the mix. Also, whenever you have the option to eat unprocessed foods, that’s
definitely what I would recommend and the goal behind this 7-day meal plan…
Reply
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77.
Daniel Says:
Hey I’ve been eating one meal a day for the longest due to work I’m scared switching to 5 meals a
day will cause me to lose weight any tips?
Reply
Daniel Says:
I meant gain weight
Reply
Isabella Says:
Hi Daniel, eating smaller meals more frequently won’t make you gain weight, it will
actually give you more energy throughout the day and aid your body to burn calories
more efficiently. If you are used to eating only 1 larger meal per day, I suggest you start
by splitting that meal in half and maybe adding 1-2 snacks throughout the day. Once
you are comfortable with that, introduce another mini meal to your routine and so
forth…
Reply
78.
gail Says:
hi my is Gail and I was wondering where is a good place to shop for these foods
Reply
Isabella Says:
Hi Gail, I believe that you can find most of these ingredients at your local grocery store, if
not, you can look for them in wholefood stores! 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!
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79.
itchick Says:
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. Is
this 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@
Reply
Isabella Says:
That’s good to hear! Coke is definitely not something that I would recommend on this meal
plan (or any meal plan for that matter), however, I do believe that everybody needs to do their
best and take health and fitness one step at the time. It can be difficult to change all of our
bad habits all at once, and it sounds like you are doing pretty well and getting some nice
results already. So keep doing your best while slowly creating new habits that you can
actually stick to. Perhaps you can try drinking some mineral water with a splash of citrus with
your meals instead, wine might actually be better for you than coca cola too!
Reply
80.
susana Says:
is greek yogurt carb or protein?
Reply
Isabella Says:
Greek yogurt has a lot of protein and is also a good source of carbs!
Reply
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81.
claire Says:
hey isa,
is soup a good choice? do you have any good recipes that incorporate protein and carbs. my bf
made chicken sweetcorn soup but he put loads of potatoes in it ;-(
Reply
Isabella Says:
Hi Claire… I love soup, it’s definitively a great option. I don’t have any recipes up on the
blog but one really delicious and creamy recipe I love to make (and only takes about 5
minutes) 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 and
let it cool a little before blending it until it’s nice and smooth (do NOT overcook the
broccoli). You can also use some extra seasoning to taste. This soup is so good and basically,
all you are eating is broccoli…and water There is not much protein in here so you can
have 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/
Reply
82.
Lockie Says:
August 29, 2013 at 5:58 pm
Hey I’m just wondering once the seven day period is over how many calories should one revert
back 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 starvation
mode’?
Cheers
Reply
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 be
limiting your caloric intake. So once you are done with the seven days, you can have a few
days 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, I’d 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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Reply
83.
zanna Says:
August 29, 2013 at 2:40 am
I’m confused for breakfast is the egg white on the side or do you cook your oatmeal with egg
whites in?
Reply
Isabella Says:
August 29, 2013 at 6:15 am
Actually you can do it both ways, whatever you prefer. Personally I like my eggs on the side!
Reply
84.
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 having
to skip one meal?
Reply
Isabella Says:
August 26, 2013 at 10:07 am
it’s 1/2 cup cooked!
Reply
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 the
banana
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Isabella Says:
August 27, 2013 at 2:42 am
Yes you can Gina, just don’t over do it I Tbsp should be enough!
Reply
85.
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 keep
in the fridge? I see most people do it the Tupperware way, preparing for the week ahead so I was
wondering if you cook up all the meats etc straight away and store them for the whole week or
usually just a few days ahead to keep it fresh? I’d love to just make them all up together to save
time if they stay fresh most the week
Reply
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 it’s up to
you…
Reply
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 time
in the day ihad a. Apple with almond butter then I will go to meal 4 for dinner is that
okay trying to lose my last 10 pounds
Reply
Isabella Says:
August 27, 2013 at 2:45 am
That’s fine Gina. You want to make sure that you are eating when you are hungry
and that you are getting the right amount of nutrients on a daily basis
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Gina Says:
August 27, 2013 at 9:31 am
I am on day two dont have the same veggies as you listed so iif I use
different veggies is it a cup steamed and only eat carbs where you list them
in the meals and also canyou use salad as your veggie to and if you use
nuts as a snack how much should you eat trying to lose the last ten pounds
and do you recommend a fat burner thank you
Gina Says:
August 28, 2013 at 10:21 am
On the plan where would you put the fruit where the apple is or where it
says when you have a carb listed and canyou switch up the veggies and
meats as long as you stick to your amounts I’m trying to lose my last ten
pounds its over a month and I’m hitting a plateau should I use a fat burner
if yes can you suggest one and your plan is great everything you have on
their i eat but my breakfast I do egg whites oatmeal mix together and two
tsp of almond butter I can’t eat bananas thank you
86.
Christina Says:
August 22, 2013 at 7:33 pm
For a protein, would this recipe work?
2 cooked skinless, boneless chicken breasts – cut into cubes

2 celery stalks, chopped
1/4 red onion, chopped
1/2 cup red seedless grapes, quartered
1/2 cup Greek yogurt
1 tsp garlic powder
1 tsp freshly ground black pepper
dash of sea salt
I am very excited to do this shred. I am just coming off vacation…lots of food and not as much
exercise!
Reply
Isabella Says:
August 23, 2013 at 2:53 am
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1889
It sounds perfect,41just make sure you
16640
are getting the 52
right amount of calories for your specific
needs. 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.
Have a great week,
Isabella
Reply
Christina Says:
August 27, 2013 at 8:27 pm
Thank you! I’ve been eating clean for 2 days and noticed my sugar cravings or any
cravings in general are gone. Real food tastes so good! I hope it’s not all in my head lol
Reply
87.
For Girls Says:
August 21, 2013 at 4:29 am
great plan thanks!
Reply
88.
jenny Says:
August 19, 2013 at 5:14 pm
How many calories in the oatmeal breakfast
Reply
Isabella Says:
August 20, 2013 at 3:17 am
The oatmeal with the 1/2 banana and 1 cup of egg whites is 320 calories.
Reply
89.
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 I
cook with beans and the quinoa together? If so, how.
Thank you!
Reply
Isabella Says:
August 18, 2013 at 1:47 am
No, you can cook them separately
Reply
90.
susana Says:
August 14, 2013 at 10:34 pm
can I add other fruits? like watermelon, papaya, honeydew?
Reply
Isabella Says:
August 15, 2013 at 4:47 am
yes these would be a good choices, especially with your breakfast or as a snack before you
workout!
Reply
91.
Stefanie Says:
August 14, 2013 at 8:47 am
How do you prepare the Oatmeal?
Reply
Isabella Says:
August 15, 2013 at 4:45 am
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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Reply
92.
jenny Says:
August 11, 2013 at 10:09 am
How many egg whites exactly do u use for the oatmeal
Reply
Isabella Says:
August 11, 2013 at 11:50 am
Approximately 6 egg whites
Reply
93.
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 well
as staying healthy and this website has offered me a solution to remain targeted and I’m making
great leaps toward achieving my ultimate figure. Thank you a lot.
Reply
94.
Kain Says:
For meal 4 could I make a smoothie with some fruit and a scoop of whey?
Reply
Isabella Says:
August 8, 2013 at 11:38 am
YES!
Reply
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95.
Hannah Says:
Hi, I want to try this meal plan but I was just wondering if there is a certain time you shouldn’t eat
past? I’m guessing you have to eat every 2-3 hours so what should I do if I end up missing a meal
because I’d be at the gym? Or does it not matter?
x
Reply
Isabella Says:
August 8, 2013 at 11:44 am
Hi Hannah!
Ideally, you want to prepare your meals/lunches to go during this 7-day meal plan. It’s easy to
back a piece of fruit and some nuts for example if you are in a hurry, and this way you will
still be feeding your body regularly and providing it with healthy nutrients. If you have
absolutely no options but to skip a meal, make sure you do not binge during the next meal
and than you are getting sufficient energy (calories) for optimal results (no less than 1200
calories). I would recommend eating your last meal no later than 2 hours before you go to
bed unless you are feeling HUNGRY. In this case, grab a lite and healthy snack! Hope this
helps
Reply
Hannah Says:
Ok, great! Thank you for the advice I’m going to give this a meal plan a try x
Reply
96.
Gianfranco Fracassi Says:
Would you be interested in link exchange?
Reply
Isabella Says:
August 6, 2013 at 12:02 pm
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Reply
97.
Christina Says:
August 3, 2013 at 10:50 pm
Hi! Quick question: I typically workout between meals 4 & 5. Would you recommend an additional
protein shake after (for a total of 7 meals) or is meal 5 ok for postworkout?
Thank you! Great plan!
Reply
Isabella Says:
Hi Christina,
You can definitely switch 1 meal for a protein shake if that is more convenient for you after
your training session!
Reply
Kirsty Says:
Hi what size is the cup to measure portions?? Also, what exercise do you recommend to
help speed up weight loss??
Thank you
Reply
Isabella Says:
It depends on what food, for example a cup of dry oatmeal is about 90 grams. As for
the training part, we’ve got you covered too, check out this months free printable
August Workout Calendar: http://www.myfitstation.com/2013/07/31/august-
2013-workout-calendar-your-monthly-fitness-challenge
Reply
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98.
Fareed@forhealths Says:
July 29, 2013 at 1:44 pm
Great meal Plean, thank you for the Meal 4 Recipe..Thanks again!
Reply
Isabella Says:
July 31, 2013 at 1:19 am
My pleasure
Reply
99.
carmine Says:
July 26, 2013 at 12:12 am
Started today and im starving. Can i increase portion sizes?
Reply
Isabella Says:
July 26, 2013 at 3:25 am
You surely can, make sure you are including a sufficient amount of calories into you daily
meals. Since we all have different needs, it’s important to adjust this plan to our own!
Reply
100.
Lina Says:
July 22, 2013 at 8:57 pm
Can I use Dijon mustard as a condiment?
Reply
Isabella Says:
July 23, 2013 at 2:27 am
for sure!
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101.
Tracie Says:
July 22, 2013 at 7:05 pm
I have a few questions about this plan…how come the only fruit is banana? Are other fruits like
apples too high in natural sugar? Also, and this question is off topic, but should I count calories
before or after working out? I can’t find a concrete answer online. Thanks!
Reply
Isabella Says:
July 23, 2013 at 2:30 am
You can have any fruit in the morning! As for the calories, I’m not sure I understand your
question… You can calculate an estimate of your daily requirements and split it up into 5-6
meals, making sure you eat right after working out!
Reply
102.
Solange Says:
July 20, 2013 at 12:53 pm
Can i use coconut oil to cook my proteins?
Reply
Isabella Says:
July 21, 2013 at 11:22 am
You certainly can Solange!
Reply
103.
Desiray Says:
July 20, 2013 at 10:52 am
This meal plan is awesome! I do it every time I need a push since the results are so very real and
immediate. I plan on starting this up again but I recently developed an egg intolerance. Is there a
substitute for the cup of egg whites every morning?
Reply
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Isabella Says:
July 21, 2013 at 11:26 am
Thank you Desiray! You can skip the eggs all together or you can also go for natural nut
butter or yogurt if you prefer…
Reply
104.
Dennise Says:
July 18, 2013 at 10:57 am
Are the meals listed above for each day or all to be eaten in one day and repeated for seven days
I’m just somewhat confused.
Reply
Isabella Says:
July 19, 2013 at 4:39 am
Hey Dennise! 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. For
example, for meal 1, you can have oatmeal or eggs, meal 2 can be your choice of protein and
veggies, etc.
Hope this clears it up…
Reply
Rebecca Says:
July 20, 2013 at 12:38 am
about how many calories does this diet have in one day?
Reply
Isabella Says:
July 20, 2013 at 4:29 am
About 1400-1600 depending on how you prepare your lean protein (oil) and the
choice of your veggies (ex. broccoli vs. avocado). Make sure you calculate your
daily caloric needs to find out what’s right for you and then you can adjust the
meal plan to your needs!
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Isabella Says:
July 20, 2013 at 4:30 am
For example, if you need 1800 calories per day, you can increase your
portion size or/and include the meal 6 into your plan
105.
Mayo Says:
July 15, 2013 at 2:52 pm
Hi there! Enjoying the 7-day shred! Question: Can you eat cheese on this diet? Also, would you
recommend low-fat Greek yogurt instead of nonfat?
Thanks!
Reply
Isabella Says:
July 16, 2013 at 1:32 am
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). As for the fat %, I
wouldn’t worry too much, I always prefer opting for whole natural foods over the highly
processed kind!
Reply
Mayo Says:
July 17, 2013 at 1:27 pm
Thank you! I am LOVING this! If I want to keep it up after 7days, what do you suggest
I add or do differently?
Reply
Isabella Says:
July 18, 2013 at 2:29 am
Great! You can continue following this clean meal plan making sure that you are
getting sufficient calories, feel free to include a little cheat meal every now and
then
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106.
chris Says:
July 1, 2013 at 6:31 pm
im 298 lbs, looking to lose some weight, what adjustments do i need to make for my size?
Reply
Isabella Says:
July 2, 2013 at 3:42 am
Hi Chris, you can find an online caloric calculator to determine how much you should be
eating in order to reach your goal:http://www.freedieting.com/tools/calorie_calculator.htm
Also, we are launching a new 4-week Fitness Challenge tomorrow with a free Clean
Shredding Meal Plan and Workout Program, I think this would be a great start for you!!
Reply
Jef Says:
July 4, 2013 at 1:15 am
a lot ha ha HA AHAH
Reply
107.
Allison Says:
June 28, 2013 at 10:34 pm
Is this plan for a woman also?
Reply
Isabella Says:
June 29, 2013 at 3:10 am
It certainly is Allison
Reply
108.
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Hi are you able to choose your 6 meals by mixing up to suit me or do I need to follow meal plan
Reply
Isabella Says:
June 19, 2013 at 1:51 am
Yes you can definitely swtich things up to suit your needs!
Reply
109.
ruby Says:
June 18, 2013 at 5:36 pm
What is the “scoop of protein”? Is it a powder? And where do I buy it?
Reply
Isabella Says:
June 19, 2013 at 1:52 am
Yes, it is protein powder, you can check out this online shop: http://www.dpbolvw.net/click-
6752687-10799155?url=http%3A%2F%2Fwww.muscleandstrength.com%2Fstore%2Felite-
natural-protein.html&cjsku=DY0206
Reply
ruby Says:
June 19, 2013 at 11:54 pm
This can only be bought online? Thank you so much!
Reply
Isabella Says:
June 20, 2013 at 2:58 am
yes… I’m in Croatia so it’s hard for me to say…
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110.
James Says:
June 17, 2013 at 6:30 am
I dont want to sound silly but how many of these meals should we eat per day?
Reply
Isabella Says:
June 18, 2013 at 4:00 am
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).
Reply
111.
Andrea Says:
June 16, 2013 at 1:16 pm
Hi, I am very active. I workout 6x/wk with HIIT and strength train 4x/wk. I am trying to lean down
to about 17% bf. I’m currently at 21%. I know my diet requires me to eat my lean body mass
weight in grams of protein. Would a diet like this provide me with enough protein for that? I would
replace a meal with a shake to add more protein but I’m looking for around 100-120g protein. I’m
5’1, 117.
Reply
Isabella Says:
June 17, 2013 at 3:42 am
Hi Andrea, although protein is an important factor in your diet, if you are looking to lose
body fat, I highly recommend focusing on eating whole foods (real food).This means:
veggies (a lot of them), nuts & seeds, lean protein, whole grains (brown rice, quinoa, bulgur,
etc.), healthy fats (olive oil, fatty fish, avocado…) and let’s not forget water. You want to
avoid processed foods and hidden sugars as well. I think that you are getting enough protein
for you body weight and size, just make sure you don’t over do it with the HIITs, it takes
your body at least 24-48 hours to recover from this type of intensive training. You might also
want to try intermittent fasting to boost your fat loss and hold on to those hard earned
muscles, you can watch this video for more info: http://www.youtube.com
/watch?v=QRqAg4QHQTc
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Andrea Says:
June 17, 2013 at 7:14 am
Thanks! I do eat very healthily (one cheat meal per week), and drink at least a gallon of
water per day. On days I do HIIT it’s for cardio and I do 20min HIIT and 10-20min low
impact depending on whether it is also a strength training day or not. I will look into
the video and also look up intermittent fasting. Thanks! I calculated my macronutrients
and protein intake on this plan and tweaked it a little to better fit me. I’m starting today.
Will keep you updated!
Reply
Isabella Says:
June 18, 2013 at 3:56 am
Sounds great Andrea! Keep me posted on your progress
Reply
112.
dscull Says:
June 16, 2013 at 1:50 am
LIES! Oatmeal is a glucose bomb!
Reply
Isabella Says:
June 17, 2013 at 3:34 am
Regular oatmeal has a low glycemic index of 55! Unless you opt for instant oatmeal which
has a moderate glycemic index
Reply
Kat R. Says:
July 15, 2014 at 1:07 pm
We are using oat bran and wheat bran instead of oatmeal – just pour hot water over and
it is ready (and yummy too)
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113.
TJR Says:
June 8, 2013 at 11:17 am
What all do you put in your oatmeal? Can you put peanut butter, honey..stuff like like that?
Reply
Isabella Says:
June 9, 2013 at 3:16 am
For sure, have fun with it… make sure you add healthy ingredients and sweeteners!
Reply
Tina Says:
June 21, 2013 at 9:58 pm
I eat oatmeal everyday. I use whole oats, 1 tsp of brown sugar and a piece of fruit, I have tried
banana, peach and strawberries.
Reply
114.
Sheena Says:
May 28, 2013 at 11:52 am
Can you prepare all these meals a week in advance, and keep them refrigerated for 7 days? For
example, will the cooked egg whites still be good after 7 days?
Reply
Isabella Says:
May 29, 2013 at 3:29 am
Hey Sheena!
I like to prepare my food for 3-4 days max unless I freeze them
Reply
115.
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I hate to ask this, but I am new to eating clean. Is the oatmeal and quinoa measured before or after
cooking ?
Reply
Isabella Says:
May 28, 2013 at 2:35 am
There are no silly question

They are measured before cooking! Once again, you want to calculate your daily caloric
needs to have a better idea of how much calories you need daily, we are all different and have
unique goals!
Reply
116.
Maria Says:
May 22, 2013 at 8:07 am
Hello, have recently purchased the product. I have not started yet, still completing the 7 day.
I have measured my body weight with the formula you have provided but it works out at
approximate 53.0 grams per serving each protein serving. If I’m going to make the receipts i dont
understand what portions I’m supposed to have.
Please provide me with an address which I can contact to ascertain details if required.
Thanks
Maria
Reply
Isabella Says:
May 23, 2013 at 3:10 am
Hi Maria, are you talking about the “Body Fuel System”, is that the product you purchased?
All of the portion sizes are listed below the images… you can contact me by email at:
myfitstation@live.ca!
Reply
117.
Eve Says:
May 20, 2013 at 3:58 pm
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Reply
Isabella Says:
May 21, 2013 at 1:14 am
it’s ok but I recommend using natural and healthy sweeteners like stevia for example
Reply
118.
Angel Says:
May 16, 2013 at 10:49 pm
Can yoy still drink protein shakes with this diet?
Reply
Isabella Says:
May 17, 2013 at 5:45 am
Yes feel free to substitute one of the meals with a protein shake!
Reply
119.
makayla Says:
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?
Reply
Isabella Says:
May 11, 2013 at 1:53 am
You can use calorie count: http://caloriecount.about.com/
Reply
120.
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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?
Reply
Isabella Says:
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!
Reply
hana Says:
June 13, 2013 at 7:29 am
is that the main meal you’ve listed in your planner? what about the rest of the day.. or
do I just mix n match 3 meals into one day?
Reply
Isabella Says:
June 15, 2013 at 1:38 am
Hi Hana, there are 5 meal examples for the full day, you can switch your
carb/protein/fat sources as you go! Hope this clears things up!
Reply
121.
Rebecca Drake Says:
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!
Reply
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Isabella Says:
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…
Reply
122.
Stephanie Says:
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
Reply
Stephanie Says:
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!
Reply
Isabella Says:
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.
Reply
123.
Anna Says:
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
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Reply
Isabella Says:
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
Reply
124.
Samantha Says:
April 26, 2013 at 7:18 pm
So you eat all of these meals (6 meals total) everyday?
Reply
Isabella Says:
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.
Reply
125.
Bethany Says:
April 25, 2013 at 3:39 pm
Is the oatmeal measurement dry or cooked?
Reply
Isabella Says:
April 26, 2013 at 12:42 am
It’s 1/2 cup dry

enjoy!
Reply
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126.
Lex Says:
April 20, 2013 at 10:40 am
Can you do this if your pregnant and trying to eat as healthy as possible?
Reply
Isabella Says:
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…
Reply
127.
Catherine Says:
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!
Reply
Isabella Says:
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
Reply
128.
jude Says:
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hello!
does this diet can be used by males also?
Reply
Isabella Says:
April 11, 2013 at 12:44 am
It surely can, just make sure you adjust the caloric intake for your needs!
Reply
jude Says:
April 11, 2013 at 1:16 am
how much calories does this diet contains?
Reply
129.
Leia Says:
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.
Reply
Isabella Says:
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
Reply
Dusti Says:
April 9, 2013 at 12:48 pm
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Reply
Isabella Says:
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/
Reply
130.
Kristen Says:
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!!
Reply
Isabella Says:
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.
Reply
131.
VIctoria Says:
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?
Reply
Isabella Says:
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
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Isabella
Reply
132.
Jean Says:
March 8, 2013 at 1:57 pm
Is the weight for protein in raw form or cooked?
Reply
Isabella Says:
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…
Reply
133.
allissia Says:
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
Reply
Isabella Says:
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.
Reply
134.
Beth Says:
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Reply
Isabella Says:
I like to use organic medium oats…
Reply
135.
Angela Says:
Just curious of approximately how many calories this 7-day shred is??? Thanks!
Reply
Isabella Says:
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
Reply
Heather Sims Says:

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.
Reply
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Isabella Says:
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!
Reply
JG Says:
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?
Isabella Says:
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!
1. The 7 Day Shredding Meal Plan! | Atlas Shrugs - September 25, 2014
[…] 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 beefburger
+ sauteed veggies (carrots, onions, peppers) example 3) chickpeassalad (with peppers, mushrooms,
parsley, lemon juice, etc.) Meal 6 (optional) option 1: 1/2 cup cottage cheese + cinnamon option 2:
1/2plain natural yogurt + cinnamon (you can add stevia for sweetness) option 2: scoop of your
favorite protein powder with water or almond milk TIPS Caloric intake: This meal plan contains
approximately 1500-1600 calories. In order to customize it, calculate your daily
caloricrequirements with the calorie calculator and make the necessary adjustments (ex. For the
original version including any supplementary images or video, visit http://www.myfitstation.com
/2013/01/14/the-7-day-shredding-meal-plan/ […]
81 of 90 29-11-2014 12:27 AM
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[…] The 7 Day Shredding Meal Plan! – My Fit Station – This 7 day shredding meal plan is
designed to BURN FAT and KICK START YOUR METABOLISM. […]
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[…] free meal plans that I have put together on MFS to assist you with your workout challenge:
“7-day Shredding Meal Plan” & The “Clean & Lean Meal Plan […]
9. The Diet Makeover Series: Getting Rid of the CRAP ! | My Fit Station - October 3, 2013
[…] Stick around: Tomorrow I’ll be sharing a 7-day weight loss Shredding-Meal-Plan!! […]
10. October Fitness Challenge: Full Workout Calendar | My Fit Station - September 30, 2013
11. September Fitness Challenge: 30-day Workout Calendar! | My Fit Station - August 31, 2013
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2013
[…] Follow The 7-day Shredding Meal Plan to get you started on the right foot! […]
13. My Food Plan News | My Food Plan Site - July 29, 2013
82 of 90 29-11-2014 12:27 AM
http://myfitstation.com/It is not in my habit

to share somewhat “depriving” diet plans, but hear me out:52sometimes, it's good to get out of our
1889 41 16640
comfort zones and get inspired by the labor of our hard work. Also, this meal plan is balance and
will satisfy … […]
14. My Food Plan | My Food Plan Site - July 28, 2013
[…] The 7-Day Shredding Meal Plan! | My Fit Station http://myfitstation.com/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 … […]
15. 7-Day Meal Plan Systematic Review | Seth Bluman Fitness - July 20, 2013
[…] http://myfitstation.com/2013/01/14/the-7-day-shredding-meal-plan/ […]
16. Are TV weight-loss shows making us fat? | Mad Dog - July 11, 2013
[…] The 7-Day Shredding Meal Plan! | My Fit Station […]
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[…] Recipe source: myfitstation.com […]
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[…] Tosca Reno’s “Eat-Clean Diet grocery list” and some of the meal plans here on MFS: 7-day
Shredding Meal Plan/Clean & Lean Sample Meal […]
20. Workout Log) 07-13 January 2013 | My Fit Station - February 4, 2013
[…] Great week, I feel like I’m slowly getting back in the game after weeks of feeling out of it and
not so motivated! Today I’ve started a 7-day Shredding Diet that is featured on my blog, check it
out HERE! […]
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January 14, 2013

Diet Challenges, Diet TIPS, Nutrition

Don’t forget to check out the tips listed below!

4 oz. protein + 1 cup veggies

4 oz. protein + 1 healthy carbohydrate (+ 1 cup veggies: optional)

option 1: 1 scoop protein powder + water or almond milk

4 oz. protein + 1-2 cup veggies

option 1: 1/2 cup cottage cheese + cinnamon

Enter your email

Let me know how it goes!

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

A 30-day Eating Guide to Your Best Body Ever!

About Latest Posts

Isabella is the founder of My Fit Station. Her mission is to spread a healthy,

Clean Eating, Diet Challenge, Food and Diet

Isabella Bazzara Says:

Hi Hannah & welcome to MFS!

Isabella Bazzara Says:

Isabella Bazzara Says:

also another question sorry to bombard you.

Isabella Bazzara Says:

Isabella Bazzara Says:

You can have fruit, yes!

Isabella Bazzara Says:

Isabella Bazzara Says:

Isabella Bazzara Says:

Isabella Bazzara Says:

Sure thing Tom! Welcome to MFS

Isabella Bazzara Says:

Sure thing hun

Isabella Bazzara Says:

Isabella Bazzara Says:

Hi Freya! Welcome to MFS

Yes it’s cooked Felicia! You surery can

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

Isabella Bazzara Says:

Welcome to MFS girl!

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

Isabella Bazzara Says:

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

Isabella Bazzara Says:

Isabella Bazzara Says:

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

Isabella Bazzara Says:

Isabella Bazzara Says:

Isabella Bazzara Says:

Finished the challenge and I’m down 3 lbs!

Isabella Bazzara Says:

Isabella Bazzara Says:

What times should the first and last meal be consumed?

Isabella Bazzara Says:

Isabella Bazzara Says:

Hi isabella, this might be a stupid question.. But with breakfast – how is it

Isabella Bazzara Says:

Isabella Bazzara Says:

Isabella Bazzara Says:

Isabella Bazzara Says:

Isabella Bazzara Says:

Certainly isn’t too many calories

And any other breakfast options please .