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 404
Quesadilla
Serves 1
- NF
- V
-
Prep 10m
-
Cook 10
- NF
- V
-
Kcal 195
Prosecco and Popchips
Serves 1
- NF
- DF
- V
-
Prep 10m
-
Cook 0
- NF
- DF
- V
-
Kcal 491
Steak & Noodles
Serves 1
- DF
-
Prep 15m
-
Cook 10
- DF
-
Kcal 401
Pret a Manger New Yorker on Rye
Serves 1
-
Prep 0m
-
Cook 0
-
Kcal 290
Peanut Butter & Banana on Toast
Serves 1
- V
-
Prep 5m
-
Cook 0
- V
-
Kcal 484
Prawn Cocktail Salad
Serves 1
- NF
-
Prep 10m
-
Cook 0
- NF
-
Kcal 293
PB&'J' Overnight Oats
Serves 1
- GF
- V
-
Prep 10m
- GF
- V
-
Kcal 496
No-Cook Tapas Plate
Serves 1
- NF
- V
-
Prep 10m
-
Cook 0
- NF
- V
Quesadilla
Protein 14
Fats 22.6
Carbs 39
For quesadilla:
1 (40g) wholewheat tortilla
1tbsp sweet chilli sauce
30g cheddar cheese, grated
1 spring onion, finely chopped
1tsp fresh coriander, chopped (optional)
For salad:
30g tomatoes, diced
20g cucumber
50g salad leaves
25g olives
1 tsp olive oil
Serves 1
1. Heat a frying pan over a medium heat. Spread sweet chilli sauce on the tortilla and pop it in the pan, sauce side up. Sprinkle the cheese, spring onions and coriander (if using) on one half of the tortilla.
2. Fold the other side over like a sandwich and cook for another minute, then flip it and cook for another 2mins, or until the cheese has melted.
3. Meanwhile, prepare your salad and serve together.
Prosecco and Popchips
Protein 2
Fats 4
Carbs 20
125ml Prosecco
30g sour cream and onion Popchips.
Serves 1
1. Ready to eat.
Steak & Noodles
Protein 43
Fats 13
Carbs 47.2
150g steak, cut into strips
160g frozen stir-fry mix or any fresh vegetables you like
100g straight to wok noodles
2 tsp soy sauce
1 tsp honey
1 tsp olive or stir-fry oil
Serves 1
1. Heat the oil in a large frying pan and fry the steak strips until it starts to brown on the edges.
2. Cook the stir-fry the frozen vegetables according to the instructions or if you are using fresh vegetables, cut them into bite-size pieces and fry them for 5-8mins until starting to soften but not mushy.
3. Add the noodles, soy sauce and honey, and cook until everything is hot.
4. Optional additions- Add ½ a teaspoon of Chinese 5 spice mix at the beginning, a clove of sliced garlic, 1 tsp grated ginger or chilli for some extra variation.
Pret a Manger New Yorker on Rye
Protein 17.8
Fats 13.9
Carbs 48.8
1 Pret a Manger New Yorker on Rye.
Serves 1
1. Ready to eat.
Peanut Butter & Banana on Toast
Protein 10.1
Fats 1.4
Carbs 46.5
1 slice (38g) wholemeal bread
1 tbsp peanut butter
1 banana
Serves 1
1. Toast the bread and spread with the peanut butter. Top with sliced banana.
Prawn Cocktail Salad
Protein 46
Fats 15
Carbs 40.2
½-1 tbsp tomato ketchup (to taste)
2 tbsp light mayonnaise
1 tsp lemon juice
200g cooked prawns
80g shredded lettuce
40g cucumber, sliced
80g cherry tomatoes, quartered
2 slices wholemeal bread (38g)
1 tsp butter
Serves 1
1. If using frozen prawns, defrost thoroughly first according to the instructions on the pack.
2. Mix together the mayonnaise, ketchup and lemon juice and add the prawns.
3. Pile up the shredded lettuce, cucumber and tomato on a plate or bowl and top with the prawns. Butter the bread and serve.
PB&'J' Overnight Oats
Protein 11.8
Fats 9.1
Carbs 41.7
40g oats
40ml semi-skimmed (or soy) milk
20g plain soy (or fat-free Greek) yogurt
1 tsp peanut butter
80g frozen berries, defrosted and mashed
1 tsp vanilla extract
Serves 1
1. Combine the all the ingredients and mix together.
2. Leave in the fridge overnight. They will be ready to eat in the morning.
3. Stir in a little water if you prefer a thinner consistency.
No-Cook Tapas Plate
Protein 24.1
Fats 26.8
Carbs 41.3
30g manchego (or other cheese)
50g serrano (or other) ham
1 fig, halved (optional)
80g cherry tomatoes, quartered
50g roasted peppers from a jar, chopped
50g olives
50g tinned chickpeas, drained
1 tsp olive oil
1 slice wholemeal bread (38g)
Serves 1
1. Arrange the cheese and ham on the plate.
2. Combine the tomatoes, chickpeas, peppers, olives and olive oil into a salad.
3. Serve with the bread.