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!
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Kcal 403
Green, Red & Yellow Pasta Salad
Serves 4
- NF
- V
-
Prep 15m
-
Cook 10
- NF
- V
-
Kcal 490
Lamb Chop & Mash
Serves 1
- NF
- GF
-
Prep 30m
-
Cook 30
- NF
- GF
-
Kcal 297
Sweetcorn & Cheese Pancakes
Serves 1
- NF
- V
-
Prep 15m
-
Cook 10
- NF
- V
-
Kcal 486
Chinese Five Spice Vegetarian Stir-Fry
Serves 1
- DF
- V
-
Prep 15m
-
Cook 10
- DF
- V
-
Kcal 499
Steak Wrap
Serves 1
- NF
-
Prep 15m
-
Cook 10
- NF
-
Kcal 484
Healthy Pasta Bolognese
Serves 4
- NF
-
Prep 30m
-
Cook 60
- NF
-
Kcal 93
Houmous & Celery Dippers
Serves 1
- NF
- GF
- DF
- V
- VG
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Prep 5m
-
Cook 0
- NF
- GF
- DF
- V
- VG
-
Kcal 287
Boiled egg & asparagus soldiers
Serves 1
- NF
- V
-
Prep 10m
-
Cook 8
- NF
- V
Green, Red & Yellow Pasta Salad
Protein 16
Fats 16
Carbs 58
200g pasta
4 spring onions
1 yellow pepper
2 tomatoes
1 cucumber (diced)
100g mozzarella
100ml garlic and herb dressing
Serves 4
1. Cook the pasta according to the packet instructions until al dente, then drain and allow to cool
2. While the pasta is cooling, finely chop the spring onions, dice the yellow pepper, and chop the tomatoes and cucumber
3. In a large bowl, combine the cooled pasta, spring onions, yellow pepper, tomatoes, cucumber, and mozzarella
4. Drizzle the garlic and herb dressing over the salad and toss gently to combine
5. Serve immediately or refrigerate until ready to serve
Lamb Chop & Mash
Protein 43
Fats 21
Carbs 35
150g lamb leg steak
120g potatoes, diced
½ tsp butter
2 tbsp skimmed milk
80g broccoli
80g cabbage
1-2 tsp mint sauce (optional)
Serves 1
1. Boil the potatoes for 15-20mins until soft enough to mash.
2. Meanwhile, slice the cabbage and cut the broccoli into florets.
3. When the potatoes are cooked, take them off the heat.
4. Put a non-stick frying pan on to heat. Once your frying pan is hot, add the lamb and cook for 2-3mins on each side. Once they are cooked, set aside to rest (this will make it more tender) while you cook the veg.
5. Put the vegetables on to either steam or boil. They should take about 5 mins. Which will give you enough time to drain the potatoes and mash them with the milk and butter. Season to taste.
6. When the veg is done, serve everything together with the mint sauce.
Sweetcorn & Cheese Pancakes
Protein 18
Fats 9.5
Carbs 32
1 egg
120ml skimmed milk
50g frozen sweetcorn, defrosted
1 tbsp chives or parsley (optional)
10g cheese (cheddar or feta work well)
30g flour
Serves 1
1. Heat a non-stick pan with a teaspoon of oil.
2. Meanwhile, whisk together the egg, milk, flour and herbs.
3. Stir the sweetcorn into the pancake batter. Pour the batter into the pan, swirling the pan so it coats the bottom evenly.
4. Cook for about a minute and then flip. Grate the cheese over the top and continue cooking for another min until the cheese starts to melt. Fold or roll the pancake up and eat!
Chinese Five Spice Vegetarian Stir-Fry
Protein 22
Fats 24
Carbs 42
100g frozen edamame beans
100g frozen stir-fry mix
100g straight to wok noodles
1 tsp soy sauce
1 tsp honey
¼ tsp Chinese five spice
2 tsp olive or stir-fry oil
Serves 1
1. Stir- fry the frozen vegetables according to the instructions, together with the edamame beans.
2. Add the noodles, soy sauce and honey, and cook until everything is hot.
Steak Wrap
Protein 36
Fats 22
Carbs 44
120g lean steak, sliced
1 onion, sliced into half moons
1 red or green pepper, finely sliced
1 tsp Mexican spice mix (optional)
½ tsp oil
1 Old El Paso flour tortilla (or similar)
10g cheddar cheese (grated)
Serves 1
1. Heat the oil in a frying pan over medium heat.
2. Add the sliced steak and fry for 2 minutes until starting to brown on both sides.
3. Remove the steak, turn the heat down slightly, and add the sliced peppers and onions.
4. Cook until tender and slightly browned, about 5-10 minutes. Stir frequently.
5. Add the steak back in for a minute or so then serve in the wrap with the sour cream and cheese.
Healthy Pasta Bolognese
Protein 30
Fats 17
Carbs 54
1 tsp olive oil
1 onion
finely chopped
3 cloves garlic crushed
1 stick celery
finely chopped
1 carrot finely chopped
300g mushrooms finely chopped
1 tbsp Italian mixed herbs
2 tins chopped tomatoes
1 beef stock cube
250g lean minced beef
10g Parmesan (or other cheese) per portion
50g pasta per portion
Serves 4
1. Heat the olive oil in a large pan over medium heat
2. Add the chopped onion, garlic, celery, and carrot to the pan, and cook until softened
3. Stir in the chopped mushrooms and cook for a further 5 minutes
4. Add the Italian mixed herbs, chopped tomatoes, and beef stock cube, and stir well
5. Bring the mixture to a simmer, then reduce the heat and let it cook for 15 minutes
6. In a separate pot, cook the pasta according to the packet instructions
7. Once the sauce has thickened, stir in the minced beef and cook for an additional 10 minutes until fully cooked
8. Drain the pasta and serve topped with the Bolognese sauce and grated Parmesan
Houmous & Celery Dippers
Protein 2.9
Fats 5.5
Carbs 7.5
1 celery stalk
2 tbsp hummus
Serves 1
1. Cut the celery into sticks and serve with the hummus
Boiled egg & asparagus soldiers
Protein 19
Fats 15
Carbs 20
2 eggs
1 slice wholemeal bread
1 tsp butter
8 spears of asparagus or 16 green beans
Serves 1
1. Put the vegetables in the microwave with a tbsp of water for 2-3 mins.
2. Add the eggs to a pan of boiling water and set the timer for 4 mins. While the egg is boiling, toast your bread and butter it. Cut it into strips.
3. When the timer goes off, lift the egg out of the water.
4. Cut the top off the eggs and use the toast and vegetable soldiers to dip in.