What I Eat – Part One Shred Diet

So people have been asking for my meal plan as to what I eat in a day. So I decided to give the people what they want. Now I’m the kind of person that likes to keep things simple, I’ve devised my meal plan specifically so I can prepare everything with minimal effort,  that is also cost effective and requires little time spent in the kitchen at any one time.

Now some people like to do a weekly meal prep and do it all on one day and spend many hours in the kitchen getting it ready. Not me, I prefer to cook my prep meal food every couple of days with the exception of breakfast and dinner which I cook daily. The reason for this is I like to eat fresh and not from a Tupperware container for every meal.

What I will be outlining is my basic shred diet and my basic bulk diet – the foods are practically the same but the quantities vary. Some of you may think this food is plain and boring but I have a mentality that I prefer to eat plain and boring the majority of the time so when I do have a cheat meal/refeed it tastes even better, call me crazy but this works and you will appreciate food so much more. I’ve now uploaded a video outlining this meal plan so head over to my YouTube Channel to watch it.

Also as a side note, these meal plans I am laying out is what I eat but sometimes as life is unpredictable I may have to divert from my normal schedule and eat something not listed here but I do my best to make it fit into my macros/calories.

So lets get into it.

Shred diet (Current diet as I’m writing this)

Meal 1 – Overnight oats / Porridge / 5 minute Oats

  • 40g Oats
  • 50g Flaxseed Meal
  • 1 Large Banana
  • Cinnamon

Mash the banana into a bowl, add the oats, flaxseed meal and cinnamon, then add water (I add about 500ml of cold water) mix together and wait 5 minutes for the mixture to thicken up OR leave in the fridge overnight OR cook oats on the stove with 250-500ml of water, add in the flaxseed meal and chop up the banana and add in while cooking, sprinkle with cinnamon and eat warm.

Protein – 23.5g / Carbs – 49.7g / Fats – 11.1g / Calories – 456kcals


Meal 2

  • 150g Hard Tofu (baked and seasoned with various herbs and spices)
  • 1/4 Avocado
  • 100g Cooked Broccoli (sometimes I’ll have both Broccoli and Kale)

Protein – 30g / Carbs – 3g / Fats – 21.1g / Calories – 334.5kcals


Meal 3

  • 150g Hard Tofu (baked and seasoned with various herbs and spices)
  • 1/4 Avocado
  • 80g Cooked Kale Chips (sometimes I’ll have both Broccoli and Kale)

Protein – 28g / Carbs – 10.6g / Fats – 21.4g / Calories – 343.5kcals


Meal 4 – Pre-workout Meal

  • 200g Basmati Rice
  • 240g Kidney Beans
  • Himalayan Rock Salt

Protein – 24.2g / Carbs – 93.3g / Fats – 6.2g / Calories – 565.6kcals

Meal 5 – Post-workout Shake

Protein – 26.1g / Carbs – 28.7g / Fats – 1.7g / Calories -241.7kcals


Meal 6 – Post-workout Meal (Stir fry or Curry) <- Watch video on YouTube

  • 200g Basmati Rice
  • 240g Chickpeas Beans
  • 1 Carrot
  • 1 Onion
  • 1/4 Red Capsicum
  • 50g Kale
  • Teaspoon Minced Garlic
  • Herbs + Spices (Cumin, Paprika, Turmeric, Curry Powder, Salt)

Fry everything up with a little coconut oil and make into a stir fry or curry – optional blend up the chickpeas with some water to make a thick sauce for the veggies.

Protein – 27g / Carbs – 114.1g / Fats – 8.5g / Calories -678.8kcals


Meal 7 – Pre Bed Meal

  • 200g Frozen Mixed berries

Protein – 2.2g / Carbs – 19g / Fats – 0.6g / Calories -100kcals

Total Daily Macros
Protein161g / Carbs318.4g / Fats68.9g / Calories2720.1kcals

2 thoughts on “What I Eat – Part One Shred Diet

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