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 403
M&S Count On Us Spinach & Ricotta Lasagne
Serves 1
- NF
- V
-
Prep 0m
-
Cook 10
- NF
- V
-
Kcal 314
Kellogg’s Fruit ‘n Fibre
Serves 1
- V
-
Prep 5m
-
Cook 0
- V
-
Kcal 183
Pret a Manger Souper Tomato Soup
Serves 1
- NF
- GF
- V
-
Prep 0m
-
Cook 0
- NF
- GF
- V
-
Kcal 295
McDonald’s Egg & Cheese McMuffin
Serves 1
- NF
- V
-
Prep 5m
-
Cook 0
- NF
- V
-
Kcal 498
Beef Burger & Salad
Serves 1
- NF
- DF
-
Prep 15m
-
Cook 15
- NF
- DF
-
Kcal 486
Quorn Sausage & Mash
Serves 1
- V
-
Prep 20m
-
Cook 30
- V
-
Kcal 489
Chicken Avocado Pitta
Serves 1
- NF
-
Prep 15m
-
Cook 30
- NF
-
Kcal 493
Veggie Burrito
Serves 4
- NF
- V
-
Prep 30m
-
Cook 30
- NF
- V
M&S Count On Us Spinach & Ricotta Lasagne
Protein 20
Fats 15
Carbs 45
1 M&S Spinach & Ricotta Lasagne
1 handful lettuce
1 tomato, cut into wedges
30g cucumber
5 black olives
1 tsp olive oil
Serves 1
1. Cook the ready meal according to the instructions.
2. Meanwhile, put your salad together and drizzle with olive oil.
Kellogg’s Fruit ‘n Fibre
Protein 8.4
Fats 10.7
Carbs 47.2
40g Kellogg's Fruit ‘n Fibre
½ a banana, sliced
120ml Semi-skimmed milk
10g chopped nuts
Serves 1
1. Add the cereal to a bowl with the milk and top with the banana and nuts.
Pret a Manger Souper Tomato Soup
Protein 1.55
Fats 10.9
Carbs 14.2
1 Souper Tomato Soup
Serves 1
1. Ready to eat
McDonald’s Egg & Cheese McMuffin
Protein 15.3
Fats 13.1
Carbs 32.8
1 McDonald’s Egg & Cheese McMuffin.
Serves 1
1. Ready to eat.
Beef Burger & Salad
Protein 38
Fats 25
Carbs 28
120g beef burger patty
1 medium burger bun
1 tsp olive oil (divided)
1 pinch dried oregano (optional)
2 tsp mayonnaise
20g cheddar cheese
1 handful lettuce
6 cherry tomatoes
30g cucumber
50g roasted peppers from a jar
Serves 1
1. Heat half the oil in a non-stick frying pan. Sprinkle salt, pepper and oregano (if using) all over both sides of the burger and cook in the pan for 5 mins on each side or until cooked through and no longer pink in the middle.
2. Spread mayonnaise on both sides of the bun. Top with the burger, slices of cheese and lettuce and cover with the top bun.
3. Halve the tomatoes and slice the cucumbers and roasted peppers. Drizzle the remaining oil over the salad.
Quorn Sausage & Mash
Protein 25
Fats 23
Carbs 45
4 Quorn sausages (35g each)
100g potatoes
1 tsp butter
1 tbsp semi-skimmed milk
80g broccoli
80g cabbage
Serves 1
1. Grill the sausages according to the instructions.
2. Meanwhile, dice the potato and boil until soft (about 20-25 mins).
3. While the potatoes are cooking, cut the broccoli into florets and slice the cabbage.
4. Steam or boil them in the same pan for about 5 mins until tender but not mushy.
5. When cooked, drain the potatoes and mash with the butter, milk, and some black pepper.
Chicken Avocado Pitta
Protein 33
Fats 17
Carbs 48
120g boneless skinless chicken
1 tsp lemon juice
½ tsp mixed herbs
½ clove garlic
2 tsp olive oil
1 green or red pepper
1 wholemeal pitta bread
½ avocado
Serves 1
1. Place a baking tray in the oven and preheat to 180°C.
2. Sprinkle salt over the chicken. Place chicken in the middle of the hot baking sheet and bake for 10 minutes.
3. In a small bowl, whisk together the lemon juice, oregano, basil, garlic, and half the olive oil until well combined.
4. Toss the green peppers with the remaining olive oil and pepper.
5. Flip the chicken and brush with the lemon-herb mixture. Scatter the peppers around the chicken.
6. Bake for another 15 minutes.
7. Let the chicken cool slightly, then shred into pieces. Mash and spread the avocado on the inside of each pitta half and stuff with chicken and peppers.
Veggie Burrito
Protein 28
Fats 7.8
Carbs 77
2 tsp olive oil
1 onion
1 red or green pepper
1 chilli, deseeded and chopped (optional)
2 cloves garlic
4 tsp Mexican spice mix
2 x 400g tins red kidney beans
400g tin chopped tomatoes
2 tbsp fresh coriander (optional)
To serve each portion:
1 wholewheat tortilla
30g cheddar cheese per serving
Serves 4
1. Heat oil in a large saucepan over medium-high heat.
2. Chop the onion, peppers, garlic and chilli if using, add to the pan and soften for 3 mins.
3. Add the spice mix and cook for another min. If you can't find the spice mix, you can use 1 tsp mild chilli powder and 1 tbsp ground cumin.
4. Stir in all the other ingredients except the coriander, cheese and tortilla. Bring to the boil, reduce the heat, and simmer for 15 mins or so. Stir in the coriander if using, at the end.
5. Divide the chilli into 4 and freeze 3 portions individually for another day. Serve 1 portion with a wholewheat tortilla and grated cheese.