7-Day Shred Meal Plan: Extreme Transformation at Home (2024)

I’ve lost count how many people have come to me for fitness and weight loss advice that have spent years jumping from diet to diet only to become delusional about the lack of results.

The problem is that most diets are drastic and don’t allow you to eat so many different things. At the same time, they introduce long fasting periods, leaving you hungry and miserable.

That’s why I generally advise people to try out the 7-day shred meal plan. It’s easy to follow, not overly limiting what you can eat, and within just a few days, you’ll see some results.

While it does take commitment, it’s so much easier to succeed over 7 days, than facing into an endless starvation diet. It wouldn’t be uncommon to lose 2 to 3 pounds in just one week, and after that, you can increase your calories again to normal levels.

So, let’s take a quick look at what you can and can’t eat during a shred week.

What Types Of Foods Can You Eat?

You can still eat carbs, protein, and fat, but you want to get them from healthy sources. I’ll provide more details of these in the next section, but it mainly comes down to lean meats, fatty fish, and plenty of veggies.

The good news is that you’ll be eating enough to fill you up to make sure you don’t constantly have to battle food cravings.

What Foods Should You Avoid?

High sugar and processed foods are what you want to avoid the most. You can still satisfy your sweet tooth with some fruit, but for the most part, it will come down to preparing your meals from healthy raw ingredients.

Anything that was highly processed in a factory is off limits, basically.

Food Sources

Now it’s time to give you information on how your 7-day shred plan needs to be balanced across macronutrients.

Healthy Fats

Fats have gotten a very bad reputation, but you should definitely not avoid them. As long as you limit saturated fats to a minimum, you will still take advantage of big health benefits by eating more white and fatty fish, nuts and seeds, as well as avocados, and extra virgin olive oil.

Aim to get about 30% of your calories from these healthy fats.

Healthy Carbs

This is where you will get the bulk of your food intake from, and it’s important to aim for mainly veggies that will fill you up. Again, the important thing is to keep to whole and natural food sources.

Fill your pantry with green and leafy vegetables, beans, lentils, whole grains, oatmeal, and brown rice. You will also be eating some fruit on a daily basis, but in limited amounts to reduce your sugar intake.

Aim for about 50% of calories per day from healthy carbs.

What To Drink

Stick with water and tea. You should have at least 5 pints of water intake each day, so try and keep track of how much you drink in your food journal. I always recommend detox teas like turmeric and green tea as well. Just make sure you limit high-caffeine teas.

Reward Yourself

Once you complete the week, figure out a way to reward yourself. This shouldn’t be a trip to Dunkin Donuts, but rather some new clothing, a new handbag or even a trip to the spa.

Workout

While your diet is responsible for 70% of your weight loss, you will only get the maximum benefits and results by regularly exercising. Aim for 4 to 5 exercise days per week, even if it’s just a brisk 30-minute walk.

Final Note

Do not starve yourself. It may take a bit of tweaking with timing and amounts of food, but you should be getting enough food in so you don’t feel hungry.

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Or, check out our other fat burner articles:

• Top fat burners for women
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• Fat burners without stimulants
• Fat burners made for night time