The 7-Day Shred Meal Plan & Workout

The 7-Day Shred Meal Plan!
Written by Isabella Bazzara

Over the years, my views about nutrition have evolved, this is why I would like to invite you over to have a look at some of the updated Meal Plans which I now fully endorse and recommend for a balanced, sustainable & long-term effective solution. Learn how to fuel your body like a pro, boost your energy & vitality while facilitating weight loss & optimal body composition with the 30-day Meal Plan/Eating Guide >> The Body Fuel System. Also, for a JERF (Just Eat Real Food) 21-day Meal Plan Sample, click HERE.

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

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

This is why you want to make sure than you are not keeping your caloric intake too low for a prolonged 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!

The 7 Day Shred Meal Plan Menu

7 day shredding meal plan oatmeal

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

7 day shredding meal plan salmon and asparagus

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

7 day shredding meal plan rice veggies and tofu 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

7 day shredding meal plan apples and peanut butter

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

7 day shredding meal plan chicken salad

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.)

7 day shredding meal plan protein shake

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 mil


  • 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, mackerel, herring, trout sardines).
  • Healthy carbs: Vegetable, fruits, beans & lentils and whole grains which we will use as our healthy carb source since we’ve already listed our fruits, veggies and beans in the food options above (brown rice, yams, quinoa, oats, whole wheat pasta, barley, bulgur, etc.)
  • What to drink: Water & tea. 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!

Let me know how it goes!

MFS Suggests…

30 day shredding meal planThe Betty Rocker Body Fuel System

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.

Isabella Bazzara
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Isabella Bazzara

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


  • Hello isabella , have a questiom is it normal to feel like im eating way to much i kinda feel some what bloated and in general feel like fat or like im gainjng weight imon day 2 ?? Thanksss

  • I just want to thank you for this diet. This is the second time I am doing this and the results are really amazing. And the meals are wonderful I love it.

    Keep up the good work.

  • Hello isabella do you have cook times for them and how much we need to buy for the week… Im planning on cooking all at once for the week cause i dont have alot of time in my week… So a little more of a break down would be amazing!?thank you so much!

      • Hello, I was google searching and discovered this meal plan you provided. It looks great and I can’t wait to try it out and I love how it doesn’t deprive a person and make it like he or she is starving themselves???? I just have one question: for breakfast it says oatmeal but I’m honestly not a fan of oatmeal. Would it be okay to have like a healthy oatmeal bar? Can you suggest some good brands? Thanks

        • Hey Sophia,
          Welcome to MFS. Honestly, I would suggest doing a little pinterest search for “healthy oatmeal bars” and finding a recipe that contains only whole food (this option is usually way healthier than any store bought bar) 😉

  • Hi!
    I’m wondering if you can provide a guide as to what time frame wax meal should be consumed? For example, Meal 1 8am, Meal 2 11 am etc.


  • Quick question, do I have to eat all that food in one day? I’m a plus size women, I might look like I eat a lot, but I only eat once a day, sometimes twice. Breakfast hurts my stomach. I really don’t get hungry until after 3pm. I really need to boost my metabolism.

    • Tanya, I would recommend a healthy sized portion when you feel hunger. This meal plan can be adjusted to your specific goals and calorie calculator seen in the tips section, you can eat only 3 times if you prefer but you shouldn’t be starting yourself.

    • Tanya,

      is very important that you force yourself to eat breakfast everyday. This is the only way to boost your metabolism and force your body to start working EARLIER.

      Eating once a day is one of the reasons why your body does not deal well with energy. Try to have at the beggining of your diet some carbs early in the morning and enough protein, the rest of the day eat protein and vegetables. And never eat carbs before going to bed.

      Trust me on this one.

  • Hi Isabella!
    I’m going to the San Diego beach in 2 weeks and am thinking about doing this diet in the next week. However, I have a huge need for sweets or crackers to snack on at night. What do you think about the apple/ peanut butter at night or sugar free jello pudding/ rice milk at night for a lil snack? Will it totally ruin my results? Thanks in advance!

  • Hey Isabella,
    Do you have any jump start 7 day meal plans like this one, but, for the somewhat “picky” eater. For instance all meats, vegetables, fruit, and egg are great. But, I’m allergic to all nut and really don’t care for oatmeal, cottage cheese, spinach, mushroom, avocado, tofu, humus, or tuna. Please help, I’ve been trying to broaden my palate and have been able to eat so much more foods than before. Still have a weight issue though. Went from a 3 to a 14!

  • Hi Isabelle

    What kind of results/ weightloss can I expect after completing this? I know everyone is different but maybe a ball park??
    Thanks again.

    • I’m starting this today so I’m hoping for the results mentioned above…..”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.”

  • Hi, Isabella i just have a couple of questions to ask you I been trying to lose weight and watch what I eat from time I’m 5’0″ weighing 160 I lost all my weight before but it came right now back I been working out for the past month now and I’m still having trouble about my weight it’s kinda hard form me to lose my belly pouch cause of my c section I really want to try your meal will me and my fiend want to try your mean plan any tips would help for us

  • Hi, I want to start your 7 day shred, but I’m a little confused. Are the above; the only ideas I choose from on each day for the seven days or is there more? So essentially I have to have eggs every morning as I don’t eat porridge or oats? Ami reading this correctly?

    • Hi Belinda. Yes you have a few options & examples. Personally I eat the same breakfast on most days but I understand if you don’t like the other options, eggs can get boring after a few days. You may like a smoothie from time to time?

  • Hey,

    So I am 5 ft 7 and 120 lbs, and I’m looking for a diet that would really help cut the fat out of my body so I could have a lower body fat percentage. I am a little worried because I am naturally already quite slim, so would this diet be less effective on me?

    Thanks 🙂

    • Hey Caitlin, if you really feel like you got weight to lose, I would recommend simply eating clean (real foods) and adding some high intensity training to your routine to lean out further more while maintaining a toned look 😉

  • Is this meal plan intake all in one day for 7 days?? This looks great and something I think I can definitely do!

  • Hey I am going to start this monday.. just 1 question.. do you have to follow this in order or can I switch some of the meals around? And can I switch a meal to a quest bar? If I do will I get the same results?

  • Hi, I am really interested in trying out your programme but I am allergic to eggs and I don’t find oats fill me up at all (they seem to go straight through me and I’m hungry again within an hour of eating them) so I’m not sure what to have for breakfast. I currently eat a low sugar muesli with greek yoghurt or 2 slices wholegrain bread toasted with avocado hummus or smoked salmon which I find really fills me up, could I still eat this on your plan? Many thanks

  • Hi Isabella, I love this menu and will try it effective tomorrow. But I do have a question since this is my first diet ever!! I am currently doing a high intense workout (orangetheory)4 days a week. And I go to the gym 6 days a week and lift weights. As of right now I take a protein shake in the morning before workout and a pre-workout drink along with vitamins, after my workout I take another protein shake. Do I need to stop or slow down with these protein shakes while doing this diet? I need to lose these extra pounds(midsection) I gain asap. I’m 5’6 150lbs with a belly. Please help me! Thank you so much in advance. 🙂

    • Hey Ayishah,

      It is really up to you to decide, personally I prefer eating whole food but again, we all have different preference.
      Depending on the content, you can replace 1 meals for your protein shakes. Test it out, see how you feel and adjust accordingly. Make sure you fuel your body with all those intense workouts 😉

  • Hey Hi,

    I ve gone through your article. stilla little bit confused. For night meal should we focus on protein diet or carb diet???
    Secondly, Before workout we should go for carb and protein???
    Thirdly, Post workout we should go for carb or protein diet???

    Revert awaited.
    Thanks a lot in advance 🙂

  • Hi are those measurements of oats are dry 1/2 cup or cooked? And for the protein is that raw or cooked weight? I m thinking of doing this diet with a full body workout

  • Hi there, just came across this 7 day plan and really want to try it. A few questions though. Is the 1/2 cup egg whites raw or cooked? Measurement for rice, quinoa, oatmeal too…dry or cooked? Proteins…raw weight or cooked weight? I did see these questions already answered in some of the replies but saw that you answered that it was after cooked and then I saw replies that it was before cooked. Thank you. 🙂

  • I have been trying to lose weight for awhile. I go to the gym everyday for 1 hr. I do a combination of cardio and strength. I drink water and eat a 1200 calories diet. I have been doing it for about 2 months and am unable to lose any weight. I went to the doctors to have my thyroid checked but there isn’t anything wrong with it. Am I not eating enough calories? I am about 148 pounds and 24 years old and 5’2 inches.

    • Hi Kayla,

      It’s hard for me to say since I am not working with you personally. However, I would recommend you play around with your caloric intake (maybe try eating 1500-1800 calories on some days to stimulate your metabolism). Also, I highly recommend HIIT (High Intensity Interval Training) for weight loss. See my HIIT workout database here: or my 30-day Workout Challenge eBook here: & keep us posted on your progress!

    • Are you accurately measuring your food? Often times when patients come to me (usually to get their thyroid checked) for inability to lose weight, they truly believe they are restricting their calories, but they aren’t measuring and end up consuming more calories than ever thought. Also, the type of food that you are eating makes a tremendous difference- this shred plan looks fantastic- well rounded and very nutritious. Also, rather than taking weight, measure your body fat percentage and measure inches. I am also 5’2″ and I weigh 130 pounds, but my body fat percentage is very low, so the pounds are essentially irrelevant.

  • I just have a quick question. It might seem silly. When you say 1/2 a yam, what’s the proper way to measure that out? Should I just eye ball that or is there a certain amount of ounzes or cups I can use to get the right portions? I really just want to have all my meals on point! Thanks!

  • hi Isabella, i do stuck , here what happened : i tried Atkins diet for 5 days , and left it cuz of side effects. Now for 4 days on this shred meal plan and i gained 3 lbs back. Really , have no idea what i do wrong ?! maybe i have to change something ? maybe the problem in my body ? PLZ help. Not sure if i want to keep going ( cuz of gaining ). Thanks

  • I have a question about substitutions. I notice that Ezekiel bread is an option in the morning but not listed as a possible carb at the bottom of the meal plan. Are we allowed to use bread or a wrap or pita as a carb instead? Also, I love cheese and try and avoid it, but I find it very difficult. Am I able to have 1 serving of cheese if I do not eat the Greek yogurt as an option that day? I’m sorry if these are dumb questions, I just want to make the smartest choices 🙂

  • Because of my job, it would be really hard for me to have meal 2. Could I drink a protein shake in its place on days that I work (only 2 days) for meal 2?

  • Hello, informative article
    Are the measurements for oatmeal raw or cooked, makes a difference in calories doesn’t it?

  • This post is very informative Isabella. Thank you.

    I’d like to make a small input (if I may).
    It’s also a great idea to add some spices to your diet and juices.
    Spices are known to rev up your you can burn more calories without lifting a finger.
    More importantly, they also help you in detoxifying your system.
    It helps you in mobilizing the unhealthy toxins around your colon, which (as per research) could be holding as much as 30 pounds in some cases!

    5 must-stock ancient spices for weight loss:

    1. Mustard Seed: Boosts metabolism
    even after up to 25 hrs of consumption.
    2. Black Pepper: Helps in faster digestion
    and nutrient absorption.
    3. Ginger: Hinders cholesterol absorption.
    4. Cinnamon: Helps in better processing
    of carbs.
    5. Cayenne Pepper: Burns fat.

    Sonja Hadfield.
    Weight Loss Counselor

    • Hey Anna. It all depends on what I’m combining it with and what I have available. Sometimes I like to keep it simple with salt and pepper other times I’ll play with different herbs and spices, no specific rules here… you can try paprika, mediterranean…. have fun with it 😉

  • To eat 5-6 meals a day, would you have to be eating every 2-3 hours. What if 4 seems more likely, how would you accomplish this?

  • Hi Isabella. Can you give a list of foods that women should refrain from to loose belly fat and maintain a flat tummy. Thank you

  • Hello,

    I entered my information into the calculator and it says I need to eat almost 2700 calories to maintain my current weight. Currently I eat about 2200 calories and eat clean. I haven’t lost any weight from the calorie differential.
    Should I be getting close to 2200 calories once I start your plan? I feel like I might need to cut my calories a little more. Any help is much appreciated!

    • Hi Shane, it’s all about trial and error, listening to your body and adjusting accordingly. If you’re eating healthy, being active and still not losing weight, you can surely decrease your caloric intake for a week or so and see how you feel and observe the results you get 🙂

  • I did this for like 3 weeks!! I went from barely making 2 meals a day and that was pretty sporadic and I was probably overeating to this, and my first week I lost 10 pounds. I’m not even severely overweight, but my body felt fueled for once so my metabolism was finally in go-mode!

  • Hi there,
    I read through some of the questions and responses but not all, so i am not sure if you have answered this question before (sorry if you have):
    For meal 1, the oatmeal is not mixed with the 1/2 egg whites and topped with banana is it? Is the oatmeal cooked with water/almond milk topped with half a banana and then cook egg whites and eat? Hope that makes sense.
    Thanks in advance.

  • Sorry if this has been asked but can the four oz of meat be switch for a protein bar ( ie meal two: protein bar & veggies)?
    Thank you!

  • I’m having a hard time because I’m so full even though it’s time to eat again. I was full from meal 1 when it was time to eat meal 2 and now it’s time for 3 and I feel like I’ve eaten way too much already. What do I do?

  • hi isabella, im trying to stick to this meal plan but find myself snacking on bread and crackers late at night, just the worsed, any ideas?

    • Hey Matt, I totally get that… it can be a challenge at times! You can try substituting with popcorn (with no or little butter or olive oil and little salt) or maybe some chopped veggies with a tbsp. of hummus. You don’t want to starve yourself, ever, if you feel “hunger” then definitely EAT, just try to make smarter choices. I also like to have soup ready in the fridge that I can just heat up and serve to fill myself up. I usually prepare “potages”, basically cooking up veggies with little water and then season to taste and blend to a smooth and creamy texture. One of my favorites is quite simple actually, I cook broccoli with very little water (you want to see your broccoli sticking out of the water), 2 garlic cloves and seasoning, blend and serve, absolutely delicious (just make sure you use a small amount of water, you can always add water if your soup turns out too thick but you cannot remove it). Hope this helps a little Matt, keep eating real food, keep moving daily and YOU WILL GET RESULTS – no extreme are needed 😉

  • Would this work for a bikini competition prep diet? Just for the first month to get things going. I’m on a similiar diet, but I eat 6 oz of protein and veggies for 4 meals. The other two mealls: protein shake with rice cakes and breakfast is ekekiel bread, 6 egg whites, cup of veggies. I need more variety. Help!!!!

  • Thank you for the info!
    The headaches stopped after the first week. I followed this diet for two weeks with cheat days on the weekend. Did not work out for those two weeks and lost 6 pounds!!! Awesome, not hard to follow at all and I never felt deprived!! Thanks for posting this detailed meal plan!

  • Hi,

    I have a quick question. For meals 2-6 you have what should include (4 oz of meat/1 c veggies). For meal 1 do you have an outline of what should be followed so I can come up with my own? I don’t like egg whites or oatmeal. I tried to muscle through this morning, but don’t think I can do it for the next 6 days!

  • Hello Isabella!! Thank you for answering!! Didnt notice! I manage to do 4 days for some reason ( but sticked to est clean anyway) but starting again today.. In those 4 days i managed to get from 90 kls to 88 kls.. Which I pressume it was water maybe but is great anyway!!!! Thank you!!! I will check the workout link 🙂

  • hi Isabella, will start 7 days shed plan this coming Monday .Last time i lost 10 lbs , and felt awesome !!! Just wonder if i can go this diet more than 7 days and losing weight ? thanks

  • Hello Isabella, Im a very heavy girl..90 kilos…but somehow dont look fat… is not easy to explain…well I use to be a swimmer so my back is wide and my legs are huge and my arms aswell…i got a flat tummy..when im standing up…which is ruin as soon as I sit down lol…I know my muscles are there yet…i got fat on top of them…and with weights just seem that im getting bigger instead of getting rid of fat…I have tried spinning..the same happened …bigger thights…but no visible fat getting really confussed because with so much info…dont know what would be my do and dont’s for my own body..with exercice and food. I really thank you for life if u could give me some advice..dont know is it would help …that i cannot go the i have my own tools..exercise indoors bicycle, barbell up to 25 kls, coupke of dumbells, 5 kls kettlebell, swiss ball, abs roller, resistance bands tubes, ankle/wrist weights, skipping rope, houla hoop… it seems an awfull lot going to waste if i cannot achieve anything lol.thank yoj and congrats for the website

    • Hey Mairech! Welcome to MFS 🙂
      It sounds like you are committed to your goals, congrats on that! There are soooo many factors that influence fat loss, I know that it can get frustrated at times. Personally, I have found that high intensity interval training has been the most effective for fat loss. In combination with a whole food diet, it has worked wonders for me. You can browse through MFS’s workout database & HIIT workouts here: Did you start the 7-day shredding meal plan??

  • Hi Isabella,

    this is a great post with valuable eating tips. I’ve recently created an Android app, which reminds about meal times during the day. I found it very helpful in keeping the regular intervals between meals. I hope it will help your readers to follow your plan. It can be downloaded from:

    Good luck in regular eating to all readers,

  • Hello!
    I started this diet Monday and have been getting bad head aches and feel sluggish. I’m not sure if it’s the diet or if I’m getting sick. I’ve done a high protein diet in the past and felt great. Is it common to get headaches on this diet? If so I will have to give it up

    • Hi Joanne,

      Welcome to MFS 🙂

      Did you have a look at our monthly fitness challenges? You can have a look at this month’s workout calendar here:
      Included in this link, you will find extra tips and tools to help you along your journey to health and weightloss.
      If you aren’t used to working out, I would start by adding brisk walks and mastering some basic bodyweight exercises (squats, modified pushup, etc.). Take it one step at the time, focus on doing your BEST today and try to enjoy the process by focusing on incorporating new vibrant and nutritious foods into your diet. AND keep us posted on your progress too 😉

  • 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?
    (P.S. I should add that I am consistently active six days a week, so I have a solid exercise routine.)

    • 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. 😉

  • Hi Isabella
    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

    • 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!

  • 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

  • Hello
    I just started this and signed up on you’re site as well.
    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?

  • […] 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 […]

  • 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

    • 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:
      Have a good one,

      Izzy 😉

  • 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!

  • 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?

  • 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

  • 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?

  • 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?

  • 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?

    • 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!

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

  • 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?


    • 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.

    • 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?

  • 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

  • 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!

    • 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:

  • 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?

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

      • 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

  • 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 🙂

    • 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 🙂

  • 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

    • 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 😉

  • 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

  • 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?


    • 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!

  • 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!

  • 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!

    • 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!

  • 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…

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

    • 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…

  • 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!

    • 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. 🙂

  • Hi there! I was given this meal plan from my personal trainer. I go to the gym 3-5 days a week and was looking for something extra to help lose weight. Will be starting it this weekend. Very excited for it!

  • 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!! 🙂

    • 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).

  • 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?

    • 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 😉

  • 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.

      • 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
        Fat Loss 1958
        Extreme Fat Loss 1469
        Thank you so much

        • 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) 🙂

  • 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:)

    • 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 the morning I usually eat my oatmeal and I seriously make it taste amazing (using bananas, nut butter, raisins, cinnamon, vanilla flavored protein – you see how this can be delicious and nutritious all at once) so I don’t really feel deprived. I 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: (you’ll find plenty of details in the link + Bree provides extra support and tips to all her clients).

      Hope this helps a bit 😉

  • 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 such junk and overeating that I just had to get used to normal portion sizes. I’m embarking on my 2nd round of the 7 day shred and am just 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!

  • 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)

    • 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 😉

  • I’m so excited, i started the diet today. I really hope this helps me lose pure fat and helps me with my cellulite.!!!

    • 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 🙂

  • 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.

    • 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 😉

  • 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 🙂

    • 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!

  • 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:)

    • 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 😉

      • 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

        • 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.

  • 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!

    • 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 🙂

  • 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.

    • You go girl! Thanks for sharing your progress, It’s always great to hear back from you guys! There is absolutely nothing wrong 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!

  • 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?

    • 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!

  • 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?

  • 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!

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

    THANKS, Laurel

  • 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.


    • 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 🙂

  • 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?

    • 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 🙂

  • 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?

    • 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.

    • 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 🙂

    • 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!

  • 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! :):)


    • 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.

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

    • 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 🙂

  • 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??

    • 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…

  • 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!

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

  • 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.

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

    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.

    • 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 🙂

  • 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!

  • 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)?

  • 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???

  • 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?

    • 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 🙂

  • 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 🙂


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    • 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/

      • 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!

  • 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.


    • 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…

  • 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?

      • 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…

    • 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!

  • 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@

    • 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! 🙂

  • 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 ;-(

    • 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:

  • 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’?


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

  • 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?

  • 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 🙂

      • 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

        • 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 🙂

          • 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

          • 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

  • 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!

      • 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

  • Hi,

    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!

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  • 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?

    • 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 🙂

  • 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!

    • 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!

  • 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!

    • 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!

  • 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?

  • 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.

    • 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…

        • 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!

          • For example, if you need 1800 calories per day, you can increase your portion size or/and include the meal 6 into your plan 😉

  • 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?


    • 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!

        • 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 🙂

    • 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).

  • 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.

    • 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:

      • 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!

  • 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?

  • I hate to ask this, but I am new to eating clean. Is the oatmeal and quinoa measured before or after cooking ?

    • 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!

  • 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.


  • 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?

    • 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!

      • 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?

  • Hi,
    I know you mentioned the oatmeal measurement was dry, are the 1/2 cup quinoa and brown rice options measured dry also?


    • 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…

  • 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

    • meal 1 is the same way, just noticed that, i was probably distracted by the oatmeal and bananas! 2 of my most favorite things!

    • 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.

  • I finished Day 1 and I’m sooo full, so I skipped the last optional meal. Looking forward to seeing the results. 🙂 When I get in a rut, I either tend to overeat or undereat. I like that this reminds me to eat.

    • 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.

    • 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…

  • 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!

    • 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 😉

  • 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?

    • Yes Victoria, you can substitute for the protein of your choice, see the tips section at the bottom of the post for some ideas, there are also some healthy fat options listed (you can use olive oil and avocadoes in your salad for example).
      Have a great 7-day shredding week!
      Isabella 😉

  • 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?


    • 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.

      • 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.

        • 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!

          • I train in the mornings and always hae a postworkout whey shake with water and a carb. Should this be eliminated on this plan?

          • 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!