V shred diet plan - V shred diet
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Updated: May 12,2023
Follow This Fat Shedding Meal Plan To Lose Weight.
Looking for a simple meal plan to lose weight? Trying to keep a healthy diet can be difficult, especially when your hunger kicks in and you snack on food that’s not part of your diet.
This list contains a 7-day meal plan that’s complete with foods to snack on whenever hunger sets in. Take a look and find out how this meal plan can help you achieve your fitness goals. In This Article:
Day 1 Meal Plan Day 2 Meal Plan Day 3 Meal Plan Day 4 Meal Plan Day 5 Meal Plan Day 6 Meal Plan Day 7 Meal Plan.
7-Day Meal Plan to Lose Weight.
Day 1.
1. Breakfast | Oatmeal with Fruit.
For breakfast, you can switch between a bowl of hot or cold oatmeal with some fresh fruit on the side. Hot oatmeal takes a longer time to digest, which will help keep you full a little longer.
Add a couple of tablespoons of Greek yogurt to amp up your protein intake.
2. Morning Snack | Fruits.
If you’re hungry a few hours before lunchtime, you can snack on some fruits to satiate some of that hunger. Try two tangerines or an apple with a handful of nuts, dried apricots, or raisins to get you going.
3. Lunch | Veggie.
Take two cups of soup filled with a mix of vegetables. Boil some chopped spinach and escarole in chicken to make a hearty veggie soup for lunch.
4. Afternoon Snack | Carrots and Hummus.
Chop some carrot sticks and put some protein-packed hummus dip in a container for a quick snack in the afternoon. This perfect combination of protein, carbohydrates, and fats will help keep you going until dinner time.
5. Dinner | Teriyaki Salmon and Veggies.
Bake 100 g of salmon at 400 degrees Fahrenheit for 10-15 minutes until it’s firm. Then steam chopped carrots and broccoli for 3-5 minutes.
Pour some teriyaki sauce over them and finish off with some sesame seeds.
6. Dessert | Berries.
After dinner, if you’re still hungry, enjoy some light and sweet dessert. Snack on some blueberries, raspberries, or strawberries before you start getting ready for bed.
Day 2.
7. Breakfast | Berry Smoothie.
Start your day with a berry smoothie filled with fructose and protein. In a blender, mix a chopped banana, half a cup of strawberries, half a cup of nonfat milk, and half a cup of plain Greek yogurt.
You may also add some protein powder to turn this into a protein smoothie.
8. Morning Snack | Grapes or Nuts.
As a morning snack, keep yourself full with some 30 g of nuts or a handful of grapes. You can also have some strawberries left over from your berry smoothie.
9. Lunch | Turkey Sandwich.
Make a sandwich with sliced roasted turkey breast, sliced tomatoes, and some baby greens with two slices of whole grain bread. Choose a bread that’s low in sodium to prevent water retention.
10. Afternoon Snack | Pear and Popcorn.
If your turkey sandwich wasn’t enough, you can eat some air-popped popcorn and a pear. The popcorn will help satisfy your potato chip cravings while the pear will help satiate you.
11. Dinner | Grilled Chicken and Veggies.
Grill 100 g of chicken, and roast a cup of Brussels sprouts and half a cup of sweet potatoes. Season the chicken and the vegetables with olive oil, pepper, and salt.
12. Dessert | Berry Mousse.
Blend your leftover berries with some vanilla extract and silken tofu until it is smooth.
Day 3.
13. Breakfast | Egg White Omelet.
Separate three egg whites from the yolks and mix it in a bowl with a fork. Pour the egg white mixture into a heated pan and top it off with grilled onions, mushrooms, and bell peppers.
Then add some ricotta cheese before you fold the omelet.
14. Morning Snack | Watermelon.
Have a cup of diced watermelon in the morning if you’re feeling hungry. For mornings when you need to rush off, grab a tall cup of watermelon smoothie with a scoop of vanilla protein powder to go.
If watermelons aren’t available, you can substitute this with another seasonal fruit.
15. Lunch | Tuna Salad.
Mix 76 g of cooked tuna with 2 cups of mixed greens, half a cup of chopped cucumbers, and half a cup of cherry tomatoes. Then season the tuna salad with a tablespoon of vinaigrette.
16. Afternoon Snack | Fruit and Cottage Cheese.
Choose cottage cheese with no added salt and canned fruits packed in water or juice and have no added sugar.
17. Dinner | Teriyaki Shrimp and Veggies.
Cook 100 grams of shrimp until it is bright pink. Then steam a cup of carrots and a cup of broccoli, and cook half a cup of brown rice.
Place the shrimp, veggies, and rice on a plate and add 2 tablespoons of teriyaki sauce.
18. Dessert | Frozen Yogurt.
Before you go to bed, enjoy 3/4 cup of frozen nonfat and sugar-free yogurt. Choose whichever flavor you like and top it off with unsweetened berries to complement the yogurt.
Day 4.
19. Breakfast | Overnight Oats.
The night before, pour in half a cup of oats, a tablespoon of chia seeds, half a cup of nonfat milk, and half a cup of Greek yogurt in a container. Then leave it in the fridge overnight.
You may also add half a cup of blueberries or pistachios before putting it in the fridge or fresh in the morning.
20. Morning Snack | Banana and Cashews.
Have half a cup of cashews to snack on a few hours before lunch. You can also eat one banana to energize you until the afternoon.
21. Lunch | Turkey Tortilla.
Wrap 75 g of cooked turkey, a cup of mixed greens, and a quarter of an avocado in a whole-wheat tortilla. Enjoy this healthy and protein-rich turkey wrap for lunch!
22. Afternoon Snack | Broccoli and Cauliflower.
Steam half a cup of broccoli and half a cup of cauliflower for an afternoon snack. Season them with 2 tablespoons of tzatziki for some flavor.
23. Dinner | Quinoa and Grilled Chicken.
Grill 100 g of chicken breast and cook half a cup of quinoa. Cut the chicken and mix it with the quinoa along with a cup of cherry tomatoes and cucumber, 2 tablespoons of feta cheese, and a tablespoon of vinaigrette.
24. Dessert | Fruit Smoothie.
Blend half of a banana, half a cup of frozen berries, a cup of plain yogurt, and 3/4 cup of crushed ice until smooth.
Day 5.
25. Breakfast | Toasted Bagel.
Toast half of a whole grain bagel. Then spread some fat-free ricotta cheese or cheese cream on the bagel and top it off with some sliced strawberries or other fruits.
If you want to pack some protein to your breakfast, top your bagel with yummy peanut butter – creamy or chunky – however way you want it!
26. Morning Snack | Apple and Nuts.
Have an apple later in the morning for some sugar rush. Eat some nuts as well to be better satiated until lunch.
27. Lunch | Green Salad.
Fill a bowl with baby greens and top it off with some homemade Thousand Island Dressing. Make the dressing by mixing half a teaspoon of oregano, 3/4 cup of low-sodium ketchup, half a teaspoon of garlic, and 3/4 cup of plain Greek yogurt.
28. Afternoon Snack | Sweet Potato.
Wrap a batch of sweet potatoes in foil and cook at 425 degrees Fahrenheit for an hour. You can store these potatoes in the fridge for a week and just heat them in the microwave before eating them.
You can also try this no-bake sweet potato treat for a different twist to a classic snack.
29. Dinner | Steak and Potatoes.
After a couple of low-calorie meals throughout the day, you deserve some steak. Eat 100 g of lean steak with roasted sweet potatoes and Brussel sprouts to fill you up.
30. Dessert | Berry Mousse.
If you still have room for dessert, make another berry mousse. Blend any leftover berries with some vanilla extract and silken tofu until it’s smooth.
Day 6.
31. Breakfast | Eggs and Toast.
Toast two slices of whole wheat toast and boil two eggs. Peel off the eggshells, slice them in half, and put them on the toast.
32. Morning Snack | Fruits.
Have some fresh fruits with some dried apricot or a cup of Greek yogurt in the morning if you’re hungry. Try to avoid pre-prepared mixed fruits with added sugar.
33. Lunch | Veggie Soup.
Try making veggie soup again and consume two cups for lunch. You may also add other kinds of vegetables in the broth for a different flavor.
34. Afternoon Snack | Fruit Yogurt.
Take a cup of plain Greek yogurt and top it off with your choice of berries. Mix the yogurt and berries together with a spoon.
Try to squash some of the berries to let their juice mix into the yogurt.
35. Dinner | Mustard Salmon.
Prepare the mustard sauce by combining a quarter cup of sour cream, 2 tablespoons of mustard, and 2 teaspoons of lemon juice. Spread this mixture on both sides of a 100 g of salmon fillet.
Then broil the salmon for 10-12 minutes.
36. Dessert | Chocolate Milk.
Chocolate isn’t always bad in a meal plan to lose weight. Choose nonfat milk, and don’t add any sugar into your chocolate dessert.
Day 7.
37. Breakfast | Overnight Oats.
If you need to start the day early, try making overnight nights again. Take out your premade cold oatmeal and enjoy it with half a tablespoon of honey and berries or sliced almonds.
38. Morning Snack | Nuts and Banana.
Have a banana in the morning if your oats weren’t enough to fuel you until lunchtime. To extend your energy a little longer, nuts prove to be very helpful.
39. Lunch | Salmon Wrap.
Instead of using turkey breast, wrap 75 g of smoked salmon in a whole wheat tortilla wrap. Don’t’ forget to spread some avocado on the wrap and squeeze in some mixed greens to make this tasty and healthy lunch!
40. Afternoon Snack | Carrots and Hummus.
Slice a carrot into small sticks and carry them in a container with some hummus. Enjoy this delicious and healthy snack anywhere.
You may also substitute the carrot with some snap peas.
41. Dinner | Veggie Pizza.
After a week of healthy eating, it’s time for a simple cheat meal. Have two slices of veggie pizza and a green salad on the side.
Try using lentil flour when making your pizza crust to pack some proteins into your cheat treat. Instead of having dessert, have a glass of wine to go with your dinner.
This 7-day meal plan to lose weight offers a variety of dishes and snacks that don’t limit your calorie intake but, instead, replace common processed foods with salt and sugar which can boost weight gain. Now, you can mix and match meals to suit your cravings and available ingredients.
What other dishes do you have in your weight loss meal plan? Share them with us in the comments section below!
Getting Started With Your V Shred Custom Meal Plan.
You’ve probably heard it before, but crushing your workouts will only get you so far. It’s your eating habits that will help get you the long-term results you’re after.
Unfortunately, nutrition is also the most difficult part of fitness for most people to understand and put into action! That’s why we created the V Shred Custom Coaching program: to help eliminate the guess work and have the experts do the heavy lifting of figuring out what and how much to eat — so you don’t have to!
If you’ve received your a V Shred Custom Diet Plan or are just considering buying one, here’s what to expect — and a step-by-step guide of how to turn that plan into actual meals!
What to Expect When You Get Your Plan.
When you open up your meal plan, the first thing you will see is your meals for the entire week.
Most days will look like this:
There might be another snack before bed, depending your goals. In addition to everything you need to eat at each meal, you will find the calorie/macro breakdown for each meal and your total daily calories/macros for the entire day at the bottom of the page.
Before we dig deep into the plan, let’s address the one question we almost always get right out of the gate. Why is my plan just one week?
Here’s why: Unless you see something that you don’t like, or we determine the plan isn’t working for you and your goals, our plans are written to repeat the same meals for several weeks, — normally, right about a month.
That may sound weird, but there is a reason. You get better at your diet the same way you do with your workouts — by repeating them more than once. Sticking to the same meals for a few weeks helps you learn crucial meal preparation and portion control skills!
Once you are confident and seeing results, we’ll start mixing things up. But if you need more variety, reach out to Be it day one or day 90; your coach is always happy to make adjustments!
Now let’s dig into how to put your plan into action, in 5 steps.
Step 1: Look Over All Seven Days Of Your Plan.
Start with page one and go through each meal. Don’t just skim! Do a deep dive. Look for anything you may see as a problem; a food you hate, something you are allergic to, or a meal that just doesn’t feel right.
If something looks off, speak up! Let your coach know, and they will keep changing it until you are happy! Your plan is never set in stone.
That’s a big difference between our meal plans and ones from other online services. Our plans are meant to be truly customized. We keep making adjustments until you’re confident you can follow it without feeling overly restricted or overwhelmed.
Step 2: Make a Shopping List & Head to the Grocery Store.
After the meal schedule, you will find recipes and instructions. Skip past this section for now and go to the back of the meal plan and look at the shopping list! It is about three pages long and includes everything you need to follow our recipe suggestions and make your meals.
Because your meals come from recipes, this section may look a little weird. Like, who buys .38 cups of salsa, right? Or just one tablespoon of peanut butter?
But remember, you will be repeating this meal plan for four weeks, so you will be buying almost everything you need for an entire month of meals.
That’s another perk of meal planning: It is very budget-friendly! It may seem expensive during that first shopping trip, but once you get good at shopping, you can easily save enough money each month to pay for your meal plan.
We suggest printing this section and taking it to the store with you so you can buy everything you need to set yourself up for most of the month in a single trip. In some cases, you’ll only have to buy some of these things once every few months.
You will also see specific brand names called out on these shopping lists. You don’t need to buy the exact brands listed. Buy the brand you want or that you can afford.
Step 3: Practice Measuring Your Food.
Our meal plans contain a range of pretty normal food: measurements: tablespoons, ounces, cups, etc. If you go to the last page of the meal plan, there’s a simple portion guide that helps you put those into some terms. For example, a cup of salad greens is about the size of a baseball.
However, we recommend investing in a food scale and tools like measuring cups and spoons for optimal accuracy. You can pick one up at most department/grocery chains or find them really cheap online.
That may seem like overkill, but here’s why it’s so important. Compare these two servings of nuts. They’re both a size that would be easy to scoop out of a bag with your hand, but one contains an extra 235 calories.
That number of extra calories one time won’t make or break your results. But repeated on a regular basis for weeks or months, the calories will definitely add up!
The moral of the story: It’s hard to “eyeball” portions, especially when you’re not used to it. Use a food scale as often as you can, at least for a couple of months. Over time you can get pretty good at eyeballing, but it takes plenty of practice.
Step 4: Learn Your Swaps.
Our V Shred coaches share a short guide with every meal plan that lists easy protein, carb, fat, and vegetable substitutions. These are interchangeable foods based on your wants, needs, and cravings, and will help keep you from getting bored with your plan.
For example, let’s say you see chicken on your plan a few times. If you already know that you are going to get sick of chicken after a couple of days, when you are out grocery shopping, pick up some items on the substitute list! You could have an equal portion of lean turkey, white fish, 3/4 of a cup of cottage cheese, or plenty of other options.
If you aren’t sure if you are substituting with the right foods or don’t see any substitutions you like, you can always reach out to your coach to ask. Our Facebook Group for Women or Facebook Group for Men are also packed with thousands of people who have had success in custom coaching, and they have tons of great ideas to keep you satisfied.
Step 5: Pick Your Meals.
Now that you’ve looked at your plan and understand the shopping and substitutes list, it’s time to make your shopping list, and start prepping a few meals! If you need some ideas on making meal-prepping easier, Vince filmed a great video on meal-prep tips that can help you get started.
Hopefully you are feeling confident and ready to start eating and feeling better!
But if you are still confused after looking everything over, it’s normal. Please don’t hesitate to talk to your coach! You are never bothering them, and there is no such thing as a “dumb” question.
Each week, look for a “check-in” emails from your V Shred coach. If you have any questions or feel like you’re struggling, this is the best way to get help from experts who know how to give it.
Now, time to go start taking control of your nutrition. We know you can do it!
V shred diet plan - V shred diet
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