Overview
Eden Malka Shred Meal Plan is different. It’s designed for lasting results without the stress. You’ll learn to manage macros and estimate portions easily.
You’ll have five meals a day with a macro breakdown of 50% carbs, 30% protein, and 20% fat, promoting healthy fat loss and muscle maintenance.
The plan suits both men and women, with flexibility for your workout schedule. It’s based on average age, height, and weight, so adjust as needed. Our nutrient content is based on data from various sources.
The average daily macro breakdown for men is as follows: (each day’s total varies. This is the average of the 7 days)
Calories: 2424
Carbs: 249 g
Protein: 168 g
Fat: 85 g
The average daily macro breakdown for women is as follows: (each day’s total varies. This is the average of the 7 days)
Calories: 1644
Carbs: 183 g
Protein: 124 g
Fat: 44 g
MEN’S SHRED GROCERY LIST
Produce
- Avocado (3/4)
- Banana (3)
- Lettuce
- Tomato
- Bell pepper
- Baby carrots
- Clementine (8)
- Mushrooms
- Onion
- Broccoli
- Blueberries (1.5 cup)
- Apple (4)
- Orange (2)
- Red potatoes (3 cup)
- Strawberries (1 cup)
Dairy
- 12 eggs
- Nonfat greek yogurt (5)
- Shredded cheddar cheese (2 oz)
- Almond milk
- Low fat milk (½ cup) Low fat
- cottage cheese (1 cup)
Proteins/Deli
- Grilled chicken breast (28 oz)
- Steak (12 oz)
- Sliced Turkey breast (6oz)
- Atlantic Salmon (24oz)
- Lean ground turkey (6oz)
Grains/Bread
- English muffin (2)
- Granola (¾ cup)
- Whole Wheat Wrap (1)
- Brown rice (5.5 cups cooked)
- Small whole wheat tortillas (4)
- Whole Wheat Bread (7 slices)
- Basmati rice (2.5 cup cooked)
- High Fiber Protein Cereal
- Macaroni Salad (½ cup)
- Whole Grain Pasta (½ cup cooked)
Sauces/Pantry
- Ranch dressing
- Steak sauce
- Salsa
- Olive oil
- Teriyaki sauce
- Mustard
- Stir fry sauce
- Taco seasoning
- Tomato sauce
Misc
- Protein bar (7)
- Protein for shake
- Almond Butter
- Trail Mix
- Beef jerky
- Almonds
- Jelly
WOMEN’S SHRED GROCERY LIST
Produce
- Avocado (3/4)
- Banana (3)
- Lettuce
- Tomato
- Bell pepper
- Broccoli
- Mushrooms
- Onion
- Strawberries
- Blueberries
- Sweet potato (1/2)
- Apple (1)
- Orange (2)
- Potato (1)
- Asparagus (7 oz)
- Red potatoes (¾ cup)
- Peach (1)
- Clementine (2)
Dairy
- 12 eggs
- Nonfat greek yogurt (5)
- Low-fat milk
- Vanilla almond milk
- Cream cheese
- Orange Juice
- Shredded cheddar cheese
Proteins/Deli
- Chicken breast (18 oz)
- Grilled steak (11 oz)
- Thin sliced turkey breast (3oz)
- Salmon (14 oz)
- Extra lean ground turkey (3oz)
Grains/Bread
- English muffin (2)
- Whole wheat bread (5)
- Oatmeal (1/2 cup)
- Brown rice (2.5 cup)
- Whole wheat wrap (1)
- Small whole wheat tortillas (4)
- Basmati rice (1 cup)
- High protein/high fiber cereal (½ cup)
- Whole grain pasta (½ cup)
- Orzo (1 oz)
- Granola (½ cup)
Sauces/Pantry
- Peanut/Almond butter
- Olive oil
- Teriyaki sauce
- Salsa
- Stir fry sauce
- Steak sauce
- Tart cherry juice
- Jelly
- Tomato sauce
- Protein shake
- Taco seasoning
