Shred-It Workouts
If you're just starting out, stick with Shaughna’s game-changing eating plan (below) for the first month – no exercise needed. When you're ready, introduce these short, sassy 12-minute combat workouts led by PT Justin. With 12 weeks of fun, effective routines, designed to speed up fat loss, aim to do them daily or at least 4 times a week. Let’s smash those goals together – you’ve got this!
Eat-It Plan Guidance
Eat-It Plan
The plan has been expertly created by highly respected TV dietician Jo Travers, based on the science of calorie deficit and in line with government guidelines for safe, effective weight loss.
On this plan, you can lose up to 5lbs a week by following the diet alone, with exercise accelerating your fat loss. It’s simple to follow:
Women: 1,400 calories per day
Men: 1,900 calories per day
Breastfeeding women: Add an extra 500 calories and always consult your doctor before starting.
If your weight stalls, try cutting out one or both snacks to adjust. It’s that straightforward – stick to the plan, and watch the results!
-
Kcal 502
Cod with Green Olives & Mash
Serves 1
- NF
- GF
-
Prep 30m
-
Cook 30
- NF
- GF
-
Kcal 296
Smoked Salmon & Avocado Bagel
Serves 1
- NF
-
Prep 10m
- NF
-
Kcal 299
Yogurt & Berries
Serves 1
- GF
- V
-
Prep 10m
-
Cook 0
- GF
- V
-
Kcal 517
All-in-one Mediterranean Vegetable Gratin
Serves 4
- NF
- V
-
Prep 30m
-
Cook 60
- NF
- V
-
Kcal 393
Baked Sweet Potato With Philadelphia & Spring Onion
Serves 1
- NF
- GF
- V
-
Prep 15m
-
Cook 10
- NF
- GF
- V
-
Kcal 484
Veggie Sausage & Bean Stew
Serves 4
- NF
- DF
- V
-
Prep 30m
-
Cook 60
- NF
- DF
- V
-
Kcal 513
Smoked Salmon Carbonara
Serves 1
- NF
-
Prep 15m
-
Cook 20
- NF
-
Kcal 199
Salad Stuffed Avocado Pitta
Serves 1
- NF
- DF
- V
- VG
-
Prep 10m
-
Cook 0
- NF
- DF
- V
- VG
Cod with Green Olives & Mash
Protein 44
Fats 19
Carbs 45
200g cod fillet or other white fish fillet (defrosted if frozen)
200g potatoes
2 tbsp green olives, sliced
1 tbsp olive oil
1 tbsp semi-skimmed milk
80g green beans
80g broccoli
Serves 1
1. Preheat oven to 200°C
2. Cut the potatoes into small chunks and boil until soft enough to mash (about 20mins).
3. After the potatoes have been cooking for about 10-15mins, cook the fish in the preheated oven or according to the instructions on the pack. When the potatoes are soft, steam or boil the green beans and broccoli.
4. While the veg is cooking, mash the potatoes with the milk and half the oil, and keep warm while everything finishes cooking.
5. When the fish is cooked, serve with the mash and vegetables. Sprinkle the olives on top and drizzle with the rest of the oil.
Smoked Salmon & Avocado Bagel
Protein 12
Fats 14
Carbs 33
1 Warburton’s bagel thin
30g smoked salmon
60g avocado, mashed or sliced
1 tomato, sliced
Serves 1
1. Spread the avocado on the two halves of the bagel. Pile up the tomato slices and top with the smoked salmon.
Yogurt & Berries
Protein 22
Fats 15
Carbs 18
150g plain soy (or fat-free Greek) yogurt
80g frozen berries, defrosted
25g chopped nuts
Serves 1
1. Combine in a bowl. If you want to pack this as a breakfast to go, put in a Tupperware pot with a tight-fitting lid.
All-in-one Mediterranean Vegetable Gratin
Protein 20.1
Fats 24.5
Carbs 56.6
For the roasted vegetables:
1 aubergine
2 courgettes
1 red pepper
1 yellow pepper
2 red onions
1 bulb garlic
1 tbsp olive oil
2 tins cannellini beans, drained
For the sauce:
40g butter
40g plain flour
200ml semi-skimmed milk
200ml vegetable stock
50g cheddar, grated
For the topping:
70g dried breadcrumbs
2 tsp olive oil
1 tsp dried Italian herbs
30g cheddar, grated
Serves 4
1. Preheat the oven to 200°C (fan oven 180°C)
2. Dice all of the vegetables into bite sized chunks. Separate the garlic cloves but leave the skin on. Put all of the vegetables except the garlic into a large roasting tin and drizzle over the oil. Put the garlic on a separate tray and Roast in the oven for about 20 minutes.
3. Meanwhile, to make the sauce melt the butter in a pan and add the flour stir to combine, and then gradually add the milk and the vegetable stock until you have a smooth sauce.
4. Cook on a low heat for around 10 minutes until the sauce starts to bubble and thicken. Turn off the heat and stir in the cheese.
5. To make the topping combine the panko breadcrumbs, olive oil and Italian herbs and mix until well combined.
6. When the roasted vegetables are cooked remove from the oven and transfer to an oven-proof dish. Squeeze the garlic out of its skin - being careful not to burn yourself - and add it into the roasted vegetables along with the beans. Pour your cheese sauce on top and give it a bit of a stir around.
7. Sprinkle over the breadcrumb topping followed by the rest of the cheese pop it under a hot grill for about 5minutes or until the cheese has melted and it starts to brown. The other 3 portions can be kept in the fridge for 3-4 days or frozen for another time.
Baked Sweet Potato With Philadelphia & Spring Onion
Protein 13
Fats 18
Carbs 48
For the Potato:
150g sweet potato
75g Philadelphia light
2 spring onions
For the Salad:
20g cucumber, sliced
30g tomatoes, diced
50g salad leaves
25g olives
1 tsp olive oil
Serves 1
1. Prick the sweet potato all over and put in the microwave on high for 5 minutes. Stick a knife in it to see if it is soft all the way through. If not, pop it back in for another 30secs until it's done.
2. Meanwhile, prepare your salad. When it's cooked, cut the potato down the middle and mash the Philadelphia and spring onions into each side. Serve with salad drizzled with oil.
Veggie Sausage & Bean Stew
Protein 25
Fats 19
Carbs 61
2 tsp oil
1 onion, finely chopped
2 sticks celery, finely chopped
200g carrots,, chopped
12 veggie or vegan sausages (600g total)
1 red pepper, chopped
3 cloves garlic, crushed
1 tbsp mixed herbs
1 tin chopped tomatoes
125ml chicken stock
500g new potatoes
1 tin white beans (eg cannellini, butter), drained
Serves 4
1. Cook the onions, carrots and celery gently in the oil with the lid on, for about 3mins until softened slightly.
2. Add the sausages and turn the heat up.
3. Cook for a further 5mins or until they are starting to brown. Stir occasionally so they don’t catch and they get brown all over. When the sausages have browned, using a sharp knife, cut them into bite-size pieces.
4. Add the garlic, red pepper, tomatoes, dried herbs and stock and simmer for about 30mins.
5. While the casserole is cooking, chop the potatoes into bite-size pieces and boil them for about 20mins until soft. When done, add into the stew along with the beans.
6. Extra portions of the stew can be kept in the fridge for 3 days or frozen.
Smoked Salmon Carbonara
Protein 31
Fats 18
Carbs 65
45g spaghetti
1 tsp olive oil
½ onion, finely chopped
2 cloves garlic
1 egg beaten
10g parmesan, grated
20g smoked salmon
80g salad leaves
80g cherry tomatoes, quartered
Serves 1
1. Boil the spaghetti according to the pack instructions.
2. Meanwhile, fry the onion in oil in a frying pan for a few mins until it’s softened and translucent. Peel the garlic and squash it with the flat of a knife and add that too. Fry for another minute, then turn off the heat.
3. Whisk the eggs with the Parmesan and some black pepper.
4. When the spaghetti is cooked, drain, leaving a little of the water in the pan. Add the eggs to the pasta then mix until pasta is coated and creamy. The residual heat from the pasta cooks the eggs. Stir in the onions, garlic and salmon then serve, with the rocket and tomato salad.
Salad Stuffed Avocado Pitta
Protein 8.4
Fats 7.1
Carbs 26.8
1 wholemeal pitta (58g)
30g avocado, mashed
50g salad leaves
30g tomato, sliced
Serves 1
1. Put the pitta into the toaster for 30 second or so to warm through
2. Cut the pitta in half and open up the pocket and spread with the avocado. Stuff with the leaves and tomato.