Nutrition Plan “Shred Days 1-6”

Save, print, or take a picture of this nutrition plan for the first 6 days of Shred.

Follow this as closely as you can. It’s hard at first, but you’ll quickly adapt and start feeling more energized.

  • Fast for the first three hours
    • Only drink water, black coffee/tea
    • No milk, sugar or artificial sweeteners
    • Take your AM or similar multivitamin supplement 
    • Drink 16 ounces of water 
    • Optional: add electrolytes to your water (unsweetened) 
    • Optional: add 1 tspn of MCT or coconut oil to your coffee/tea (for energy) 
  • Morning (after fasting period) 
    • Eat at least 4-6 oz of protein (20-35 grams)
    • Eat low/no carb vegetables (as much as you want) 
    • Add healthy fats to your meal for energy and flavor 
    • Drink 16 oz of water 
  • Lunch 
    • Eat at least 4-6 oz of protein (20-35 grams)
    • Eat low/no carb vegetables (as much as you want) 
    • Add healthy fats to your meal for energy and flavor 
    • Drink 16 oz of water 
  • Mid afternoon 
    • Eat at least 4-6 oz of protein (20-35 grams)
    • Eat low/no carb vegetables (as much as you want) 
    • Add healthy fats to your meal for energy and flavor 
    • Drink 16 oz of water 
  • Evening 
    • Eat at least 4-6 oz of protein (20-35 grams)
    • Eat low/no carb vegetables (as much as you want) 
    • Add healthy fats to your meal for energy and flavor 
    • Drink 16 oz of water 
  • Night time 
    • Suggested: Take PM supplement 
    • Get 8+ hours of sleep