Nutrition Week 1

Ultimate Shred 14 / Workout Plan

LETS CLEAN THIS DIET UP

Hi welcome to Ultimate Shred 14. You need to eat these foods for the first week, If you have foods you dislike or want alternatives please get in touch and we will be happy to advise.

  • 1 cheat meal per week.
  • All weights are uncooked

CAUTION ALLERGY WARNING: If you have any food allergy’s or a special dietary requirement, Please contact us by email at  allergyadvice@ultimateshred.co.uk please allow up to 24 hours for a response alternativley send us a message on Facebook. Be aware that it is your responsibility to inform us of any special dietary requirements and not Ultimate Shred’s responsibility to ask.

55KG & Below

Option 1
MEAL 1
MEAL 1
(Image for illustration purpose only)
Mash your avocado with chilli and lime, spread evenly across the bagel
wholemeal bagel1
Whole Eggs2
Avocado1/4
MEAL 1
(Image for illustration purpose only)
Option 2
MEAL 1
MEAL 1
(Image for illustration purpose only)
wholemeal bagel1
Peanut Butter20g
Whey Protein1 Scoup
Almond milk unsweetened
MEAL 1
(Image for illustration purpose only)
Option 1
MEAL 2
MEAL 2
(Image for illustration purpose only)
Only choose 1 protein and 1 carb.
chicken breast / turkey / white fish120g
50g White rice / 180g white potato
Green Beans
MEAL 2
(Image for illustration purpose only)
Option 1
MEAL 3
MEAL 3
(Image for illustration purpose only)
Chicken120g
Wholemeal Wrap1
Mixed veg or salad
Light Mayo / Chilli Sauce
squeeze lemon and use fresh chilli and garlic for flavour
MEAL 3
(Image for illustration purpose only)
Option 2
Meal 3
Meal 3
(Image for illustration purpose only)
Tuna1 tin
Whole-wheat pasta50g
Light Mayo
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Meal 3
(Image for illustration purpose only)
(1 hour before training any time of the day)
PRE WORKOUT
Method- mix together, tastes AMAZING! Tip- vanilla or chocolate protein
Oats50g
Whey Protein1 Scoup
Blue Berries50g
POST WORKOUT OUT
Whey Protein1Scoup
Apple1
Option 1
MEAL 4
MEAL 4
(Image for illustration purpose only)
squeeze lemon and use fresh chilli and garlic for flavour
Salmon120g
Noodles50g
Stir Fry Veg
Soy Sauce
squeeze lemon and use fresh chilli and garlic for flavour
MEAL 4
(Image for illustration purpose only)
Option 2
Meal 4
Meal 4
(Image for illustration purpose only)
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Steak120
Sweet Potato150g
Asparagus & Mushrooms
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Meal 4
(Image for illustration purpose only)

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Option 1
MEAL 1
MEAL 1
(Image for illustration purpose only)
Mash your avocado with chilli and lime, spread evenly across the bagel
wholemeal bagel1
Whole Eggs2
Avocado1/4
Blueberries/ Raspberries40g
MEAL 1
(Image for illustration purpose only)
Option 2
MEAL 1
MEAL 1
(Image for illustration purpose only)
wholemeal bagel1
Peanut Butter25g
Whey Protein1 Scoup
Berries60g
Almond milk unsweetened
MEAL 1
(Image for illustration purpose only)
Option 1
MEAL 2
MEAL 2
(Image for illustration purpose only)
Only choose 1 protein and 1 carb.
chicken breast / turkey / white fish150g
50g White rice / 180g white potato
Green Beans
MEAL 2
(Image for illustration purpose only)
Option 1
MEAL 3
MEAL 3
(Image for illustration purpose only)
Chicken150g
Wholemeal Wrap1
Mixed veg or salad
Light Mayo / Chilli Sauce
squeeze lemon and use fresh chilli and garlic for flavour
MEAL 3
(Image for illustration purpose only)
Option 2
Meal 3
Meal 3
(Image for illustration purpose only)
Tuna1 tin
Whole-wheat pasta50g
Light Mayo
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Meal 3
(Image for illustration purpose only)
(1 hour before training any time of the day)
PRE WORKOUT
Method- mix together, tastes AMAZING! Tip- vanilla or chocolate protein
Oats50g
Whey Protein1 Scoup
Blue Berries50g
POST WORKOUT OUT
Whey Protein1Scoup
Apple1
Option 1
MEAL 4
MEAL 4
(Image for illustration purpose only)
squeeze lemon and use fresh chilli and garlic for flavour
Salmon150g
Noodles50g
Stir Fry Veg
Soy Sauce
squeeze lemon and use fresh chilli and garlic for flavour
MEAL 4
(Image for illustration purpose only)
Option 2
Meal 4
Meal 4
(Image for illustration purpose only)
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Steak150
Sweet Potato180g
Asparagus & Mushrooms
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Meal 4
(Image for illustration purpose only)

[/wcm_restrict]

Option 1
MEAL 1
MEAL 1
(Image for illustration purpose only)
Mash your avocado with chilli and lime, spread evenly across the bagel
wholemeal bagel1
Whole Eggs2
Avocado1/4
Blueberries/ Raspberries60g
MEAL 1
(Image for illustration purpose only)
Option 2
MEAL 1
MEAL 1
(Image for illustration purpose only)
wholemeal bagel1
Peanut Butter25g
Whey Protein1 Scoup
Berries80g
Almond milk unsweetened
MEAL 1
(Image for illustration purpose only)
Option 1
MEAL 2
MEAL 2
(Image for illustration purpose only)
Only choose 1 protein and 1 carb.
chicken breast / turkey / white fish180g
60g White rice / 200g white potato
Green Beans
MEAL 2
(Image for illustration purpose only)
Option 1
MEAL 3
MEAL 3
(Image for illustration purpose only)
Chicken180g
Wholemeal Wrap1
Mixed veg or salad
Light Mayo / Chilli Sauce
squeeze lemon and use fresh chilli and garlic for flavour
MEAL 3
(Image for illustration purpose only)
Option 2
Meal 3
Meal 3
(Image for illustration purpose only)
Tuna1 tin
Whole-wheat pasta60g
Light Mayo
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Meal 3
(Image for illustration purpose only)
(1 hour before training any time of the day)
PRE WORKOUT
Method- mix together, tastes AMAZING! Tip- vanilla or chocolate protein
Oats60g
Whey Protein1 Scoup
Blue Berries50g
POST WORKOUT OUT
Whey Protein1.5 Scoup
Apple1
Option 1
MEAL 4
MEAL 4
(Image for illustration purpose only)
squeeze lemon and use fresh chilli and garlic for flavour
Salmon180g
Noodles60g
Stir Fry Veg
Soy Sauce
squeeze lemon and use fresh chilli and garlic for flavour
MEAL 4
(Image for illustration purpose only)
Option 2
Meal 4
Meal 4
(Image for illustration purpose only)
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Steak180
Sweet Potato200g
Asparagus & Mushrooms
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Meal 4
(Image for illustration purpose only)

[/wcm_restrict]

Option 1
MEAL 1
MEAL 1
(Image for illustration purpose only)
Mash your avocado with chilli and lime, spread evenly across the bagel
wholemeal bagel1
Whole Eggs2
Avocado1/4
Blueberries/ Raspberries60g
MEAL 1
(Image for illustration purpose only)
Option 2
MEAL 1
MEAL 1
(Image for illustration purpose only)
wholemeal bagel1
Peanut Butter30g
Whey Protein1 Scoup
Berries80g
Almond milk unsweetened
MEAL 1
(Image for illustration purpose only)
Option 1
MEAL 2
MEAL 2
(Image for illustration purpose only)
Only choose 1 protein and 1 carb.
chicken breast / turkey / white fish200g
60g White rice / 200g white potato
Green Beans
MEAL 2
(Image for illustration purpose only)
Option 1
MEAL 3
MEAL 3
(Image for illustration purpose only)
Chicken200g
Wholemeal Wrap1
Mixed veg or salad
Light Mayo / Chilli Sauce
squeeze lemon and use fresh chilli and garlic for flavour
MEAL 3
(Image for illustration purpose only)
Option 2
Meal 3
Meal 3
(Image for illustration purpose only)
Tuna1 tin
Whole-wheat pasta60g
Light Mayo
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Meal 3
(Image for illustration purpose only)
(1 hour before training any time of the day)
PRE WORKOUT
Method- mix together, tastes AMAZING! Tip- vanilla or chocolate protein
Oats60g
Whey Protein1 Scoup
Blue Berries50g
POST WORKOUT OUT
Whey Protein1.5 Scoup
Apple1
Option 1
MEAL 4
MEAL 4
(Image for illustration purpose only)
squeeze lemon and use fresh chilli and garlic for flavour
Salmon200g
Noodles60g
Stir Fry Veg
Soy Sauce
squeeze lemon and use fresh chilli and garlic for flavour
MEAL 4
(Image for illustration purpose only)
Option 2
Meal 4
Meal 4
(Image for illustration purpose only)
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Steak200g
Sweet Potato200g
Asparagus & Mushrooms
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Meal 4
(Image for illustration purpose only)

[/wcm_restrict]

Option 1
MEAL 1
MEAL 1
(Image for illustration purpose only)
Mash your avocado with chilli and lime, spread evenly across the bagel
wholemeal bagel1
Whole Eggs2
Avocado1/4
Blueberries/ Raspberries60g
MEAL 1
(Image for illustration purpose only)
Option 2
MEAL 1
MEAL 1
(Image for illustration purpose only)
wholemeal bagel1
Peanut Butter30g
Whey Protein1 Scoup
Berries80g
Almond milk unsweetened
MEAL 1
(Image for illustration purpose only)
Option 1
MEAL 2
MEAL 2
(Image for illustration purpose only)
Only choose 1 protein and 1 carb.
chicken breast / turkey / white fish220g
70g White rice / 250g white potato
Green Beans
MEAL 2
(Image for illustration purpose only)
Option 1
MEAL 3
MEAL 3
(Image for illustration purpose only)
Chicken220g
Wholemeal Wrap1
Mixed veg or salad
Light Mayo / Chilli Sauce
squeeze lemon and use fresh chilli and garlic for flavour
MEAL 3
(Image for illustration purpose only)
Option 2
Meal 3
Meal 3
(Image for illustration purpose only)
Tuna1 tin
Whole-wheat pasta70g
Light Mayo
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Meal 3
(Image for illustration purpose only)
(1 hour before training any time of the day)
PRE WORKOUT
Method- mix together, tastes AMAZING! Tip- vanilla or chocolate protein
Oats60g
Whey Protein1 Scoup
Blue Berries50g
POST WORKOUT OUT
Whey Protein1.5 Scoup
Apple1
Option 1
MEAL 4
MEAL 4
(Image for illustration purpose only)
squeeze lemon and use fresh chilli and garlic for flavour
Salmon220g
Noodles60g
Stir Fry Veg
Soy Sauce
squeeze lemon and use fresh chilli and garlic for flavour
MEAL 4
(Image for illustration purpose only)
Option 2
Meal 4
Meal 4
(Image for illustration purpose only)
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Steak220g
Sweet Potato200g
Asparagus & Mushrooms
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Meal 4
(Image for illustration purpose only)

[/wcm_restrict]

Option 1
MEAL 1
MEAL 1
(Image for illustration purpose only)
Mash your avocado with chilli and lime, spread evenly across the bagel
wholemeal bagel1
Whole Eggs2
Avocado1/4
Blueberries/ Raspberries60g
MEAL 1
(Image for illustration purpose only)
Option 2
MEAL 1
MEAL 1
(Image for illustration purpose only)
wholemeal bagel1
Peanut Butter30g
Whey Protein1 Scoup
Berries100g
Almond milk unsweetened
MEAL 1
(Image for illustration purpose only)
Option 1
MEAL 2
MEAL 2
(Image for illustration purpose only)
Only choose 1 protein and 1 carb.
chicken breast / turkey / white fish250g
70g White rice / 250g white potato
Green Beans
MEAL 2
(Image for illustration purpose only)
Option 1
MEAL 3
MEAL 3
(Image for illustration purpose only)
Chicken200g
Wholemeal Wrap1
Mixed veg or salad
Light Mayo / Chilli Sauce
squeeze lemon and use fresh chilli and garlic for flavour
MEAL 3
(Image for illustration purpose only)
Option 2
Meal 3
Meal 3
(Image for illustration purpose only)
Tuna1 tin
Whole-wheat pasta80g
Light Mayo
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Meal 3
(Image for illustration purpose only)
(1 hour before training any time of the day)
PRE WORKOUT
Method- mix together, tastes AMAZING! Tip- vanilla or chocolate protein
Oats60g
Whey Protein1 Scoup
Blue Berries50g
POST WORKOUT OUT
Whey Protein2 Scoups
Apple1
Option 1
MEAL 4
MEAL 4
(Image for illustration purpose only)
squeeze lemon and use fresh chilli and garlic for flavour
Salmon250g
Noodles60g
Stir Fry Veg
Soy Sauce
squeeze lemon and use fresh chilli and garlic for flavour
MEAL 4
(Image for illustration purpose only)
Option 2
Meal 4
Meal 4
(Image for illustration purpose only)
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Steak250g
Sweet Potato200g
Asparagus & Mushrooms
fry the veg in fry light, add fresh chilli garlic & teriyaki sauce for flavour
Meal 4
(Image for illustration purpose only)

[/wcm_restrict]

Vegetarian/Vegan Diet

Vegetarian Option
BREAKFAST
BREAKFAST
(Image for illustration purpose only)
Wholegrain bread2
avocado1
Poached eggs2
Cherry tomatoes5
Lemon1/2
Olive oil1 tbsp
Salt, pepper chilli & garlic to taste.
BREAKFAST
(Image for illustration purpose only)
Option 1
MID MORNING SNACK
MID MORNING SNACK
(Image for illustration purpose only)
Rice Cakes (kallo, snackojacks)2
Nut Butter30g
Banana1 Medium
MID MORNING SNACK
(Image for illustration purpose only)
Butternut squash salad
Lunch
Butternut squash200g
Pine Nuts25g
Salad
Pomegranate
Lemon juice
Option 1 Protein Shake
Afternoon SNACK
Afternoon SNACK
(Image for illustration purpose only)
Whey Protein1 Scoup
Almond Milk
Nuts30
Afternoon SNACK
(Image for illustration purpose only)
Option 2 Ultimate Shred Brownie
Ultimate Shred Brownie
Ultimate Shred Brownie
(Image for illustration purpose only)
Start Monday Snax have some delicious treats to offer so we decided to work one into your diet. ONLY EAT ONE BROWNIE (NOT THE BOX)
Ultimate Shred Brownie
(Image for illustration purpose only)
Chickpea curry with wholegrain rice
DINNER
To make the paste, heat a little of the 2 tbsp oil in a frying pan, add 1 diced onion and 1 tsp fresh or dried chilli, and cook until softened, about 8 mins. In a food processor, combine 9 garlic cloves, a thumb-sized piece of peeled ginger and the remaining oil, then add 1 tbsp ground coriander, 2 tbsp ground cumin, 1 tbsp garam masala, 2 tbsp tomato purée, ½ tsp salt and the fried onion. Blend to a smooth paste – add a drop of water or more oil, if needed.

Cook the paste in a medium saucepan for 2 mins over a medium-high heat, stirring occasionally so it doesn’t stick. Tip in two 400g cans drained chickpeas and a 400g can chopped tomatoes, and simmer for 5 mins until reduced down. then add ½ small pack chopped coriander and 100g spinach, and cook until wilted.

Olive oil1 tbsp
Onion1
Chilli1 tbsp
Garlic, salt & pepper to taste
Coriander
Cumin
Garam masala1 tbsp
Ttomato purée2 tbsp
Chicpeas1 Can
Chopped Tomatoes1/2 Can
Spinach100g
Rice50g
Garnish with extra coriander and serve with rice.

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