You’ve probably heard it before, but crushing your workouts will only get you so far. It’s your eating habits that will help get you the long-term results you’re after.

Unfortunately, nutrition is also the most difficult part of fitness for most people to understand and put into action! That’s why we created the V Shred Custom Coaching program: to help eliminate the guess work and have the experts do the heavy lifting of figuring out what and how much to eat — so you don’t have to!

If you’ve received your a V Shred Custom Diet Plan or are just considering buying one, here’s what to expect — and a step-by-step guide of how to turn that plan into actual meals!

What to Expect When You Get Your Plan

When you open up your meal plan, the first thing you will see is your meals for the entire week.

Most days will look like this:

• Breakfast
• Snack
• Lunch
• Snack
• Dinner

There might be another snack before bed, depending your goals. In addition to everything you need to eat at each meal, you will find the calorie/macro breakdown for each meal and your total daily calories/macros for the entire day at the bottom of the page.

Before we dig deep into the plan, let’s address the one question we almost always get right out of the gate. Why is my plan just one week? 

Here’s why: Unless you see something that you don’t like, or we determine the plan isn’t working for you and your goals, our plans are written to repeat the same meals for several weeks, — normally, right about a month.

That may sound weird, but there is a reason. You get better at your diet the same way you do with your workouts — by repeating them more than once. Sticking to the same meals for a few weeks helps you learn crucial meal preparation and portion control skills!

Once you are confident and seeing results, we’ll start mixing things up. But if you need more variety, reach out to Be it day one or day 90; your coach is always happy to make adjustments!

Now let’s dig into how to put your plan into action, in 5 steps.

Step 1: Look Over All Seven Days Of Your Plan 

Start with page one and go through each meal. Don’t just skim! Do a deep dive. Look for anything you may see as a problem; a food you hate, something you are allergic to, or a meal that just doesn’t feel right.

If something looks off, speak up! Let your coach know, and they will keep changing it until you are happy! Your plan is never set in stone.

That’s a big difference between our meal plans and ones from other online services. Our plans are meant to be truly customized. We keep making adjustments until you’re confident you can follow it without feeling overly restricted or overwhelmed.

Step 2: Make a Shopping List & Head to the Grocery Store 

After the meal schedule, you will find recipes and instructions. Skip past this section for now and go to the back of the meal plan and look at the shopping list! It is about three pages long and includes everything you need to follow our recipe suggestions and make your meals.

Because your meals come from recipes, this section may look a little weird. Like, who buys .38 cups of salsa, right? Or just one tablespoon of peanut butter?

But remember, you will be repeating this meal plan for four weeks, so you will be buying almost everything you need for an entire month of meals.

That’s another perk of meal planning: It is very budget-friendly! It may seem expensive during that first shopping trip, but once you get good at shopping, you can easily save enough money each month to pay for your meal plan.

We suggest printing this section and taking it to the store with you so you can buy everything you need to set yourself up for most of the month in a single trip. In some cases, you’ll only have to buy some of these things once every few months.

You will also see specific brand names called out on these shopping lists. You don’t need to buy the exact brands listed. Buy the brand you want or that you can afford.

Step 3: Practice Measuring Your Food

Our meal plans contain a range of pretty normal food: measurements: tablespoons, ounces, cups, etc. If you go to the last page of the meal plan, there’s a simple portion guide that helps you put those into some terms. For example, a cup of salad greens is about the size of a baseball.

However, we recommend investing in a food scale and tools like measuring cups and spoons for optimal accuracy. You can pick one up at most department/grocery chains or find them really cheap online. 

That may seem like overkill, but here’s why it’s so important. Compare these two servings of nuts. They’re both a size that would be easy to scoop out of a bag with your hand, but one contains an extra 235 calories.

That number of extra calories one time won’t make or break your results. But repeated on a regular basis for weeks or months, the calories will definitely add up!

The moral of the story: It’s hard to “eyeball” portions, especially when you’re not used to it. Use a food scale as often as you can, at least for a couple of months. Over time you can get pretty good at eyeballing, but it takes plenty of practice.

Step 4: Learn Your Swaps

Our V Shred coaches share a short guide with every meal plan that lists easy protein, carb, fat, and vegetable substitutions. These are interchangeable foods based on your wants, needs, and cravings, and will help keep you from getting bored with your plan.

For example, let’s say you see chicken on your plan a few times. If you already know that you are going to get sick of chicken after a couple of days, when you are out grocery shopping, pick up some items on the substitute list! You could have an equal portion of lean turkey, white fish, 3/4 of a cup of cottage cheese, or plenty of other options.

If you aren’t sure if you are substituting with the right foods or don’t see any substitutions you like, you can always reach out to your coach to ask. Our Facebook Group for Women or Facebook Group for Men are also packed with thousands of people who have had success in custom coaching, and they have tons of great ideas to keep you satisfied.

Step 5: Pick Your Meals

Now that you’ve looked at your plan and understand the shopping and substitutes list, it’s time to make your shopping list, and start prepping a few meals! If you need some ideas on making meal-prepping easier, Vince filmed a great video on meal-prep tips that can help you get started.

Hopefully you are feeling confident and ready to start eating and feeling better!

But if you are still confused after looking everything over, it’s normal. Please don’t hesitate to talk to your coach! You are never bothering them, and there is no such thing as a “dumb” question.

Each week, look for a “check-in” emails from your V Shred coach. If you have any questions or feel like you’re struggling, this is the best way to get help from experts who know how to give it.

Now, time to go start taking control of your nutrition. We know you can do it!

The post Getting Started With Your V Shred Custom Meal Plan appeared first on V Shred.

Giving your body the right amount of calories to match your goals and stay nourished is important no matter what workout program and meal plan you are following.

Many people don’t know this, but eating too little, even if your goal is weight loss, can potentially hinder your results. Your workouts suffer, your motivation goes downhill, and you end up burning out before you can make real progress!

But we get it. Whether you are following a Clean Bulk program and eating a lot to put on muscle, or following a program like Fat Loss Extreme for Men or Women and are in a caloric deficit to lose body fat, there might be times when you just don’t feel like eating.

We’ve all been there. Here’s what you should do the next time you don’t feel like eating all that you’re supposed to!

Is it OK to eat less than my meal plan says? 

If you are following a meal plan and it says to eat three meals and two snacks in a day, but you get two meals and one snack in, and you’re pretty sure that there’s no way you’re going to be able to choke down another bite without feeling miserable, it’s perfectly OK to stop eating!!

We never want you to eat to the point of being uncomfortable. This can really mess with your natural hunger cues and can also wreak havoc on your digestive system.

Now, we already know what you are thinking … “But what about hitting my calories or my macros?”

Here’s the thing: Neither macros nor calories are 100 percent accurate, no matter how good your diet plan is and how good you are at weighing your food.

Plus, do you know what’s even more important than macros? Following a diet that you can actually stick with. Stuffing yourself when you don’t want to… isn’t really sustainable.

The Big Exception: Eating for Muscle Growth

Now, of course, there are some exceptions.

Suppose you’re a skinny guy with an ectomorph body type who is desperately trying to pack on muscle. In that case, you’re going to have to get some calories in your body, probably even when you don’t really feel like it.

But you can be strategic in how you do it so that you’re not miserable! Try eating calorie-dense foods such as….

• Nut butters
• Nuts
• A double scoop of protein powder in a protein shake
• Oils like olive oil and coconut oil
• Occasional “treat foods,” extra condiments, and sauces

These types of foods and condiments can help add extra calories to your meals without filling you up.

Now, we aren’t saying you should eat a candy bar and piece of cake every day. But if you have the extra calories to use and are full, they can be used in moderation.

Still Struggling? Your Meal Plan May Need Expert Eyes!

If you’re having a hard time eating what the calculator in our V Shred App for IOS or Android says you should be eating for your goals, it could also be a sign that your meal plan needs to be looked over by someone else.

That’s why we have a huge team of V Shred trainers and nutritionists who create custom diet plans and workout plans for thousands of people every day.

If you’re interested, get your customized meal plan here or email coaching@vshred.com, and we can help make a plate you’ll look forward to finishing.

The post Should I Keep Eating If I’m Full? appeared first on V Shred.

It has happened to everybody: You’re busy, you look at the clock, and you realize you missed a meal, or you’re going to be forced to skip one.

First thing: Don’t stress out or beat yourself up about it. Just like workouts, the most important thing is that you are consistent most of the time with hitting the daily calories or macros you have calculated in the V Shred app for IOS or Android.

A missed workout or meal here and there won’t cancel out the dozens of workouts or meals that went right. Your progress happens in the big picture, not the small one.

How to Make a Meal Replacement

There’s no true replacement for a meal, but you totally missed one, you can always add a bit more to the portions at your next meal or two. If that won’t work, that is where protein shakes come in handy!

It’s always a good idea to keep some Sculpt Nation Protein around so that you can at least meet your protein target. After all, this is the macro that matters most!

Every part of your body uses protein to grow and function, and if you don’t get enough protein, your body can suffer and even start shedding muscle instead of fat!

Whether you are doing our Clean Bulk program to pack on muscle or our fat loss plans like Move and Fat Loss Extreme for Men or Women — hitting your daily protein goals is most important, and a protein shake or two is way better than nothing.

You can just shake up a scoop with water, or if you have a blender on hand, here are a few great recipes that will create a more balanced meal. You can also find lots of easy recipe protein shake recipes within our V Shred app for IOS or Android and our Facebook Group for Men and Women.

Missing meals can also make it challenging to ensure you get all the necessary nutrients your body needs. It might also be a good idea to supplement with our Sculpt Nation GREENS, which have several servings of fruits and vegetables per scoop.

You can drink them alone, but may of our clients love the taste of mixing them with protein.  Give this duo a try the next time you have to miss a meal!

What If Skipping Meals Happening Frequently? 

If you are skipping meals just because you aren’t hungry, check out our article Should I Keep Eating if I’m Full? for helpful suggestions.

But if you are skipping meals for any other reason and find this happening over and over again, maybe your meal plan — or lack thereof — is the problem.

That’s why we have a team of nutritionists at V Shred making custom diet plans that can work around people’s busy schedules.

They do this every day, and no matter your situation, they’ve seen it before. Get your personalized meal plan here or email coaching@vshred.com, and we’ll get you on track.

The post I Can’t Fit All My Meals In. What Should I Do? appeared first on V Shred.

There is a good reason nutrition experts tell you to eat somewhere between two and five servings of fruit each day. Fruit is packed with nutrients, fiber, antioxidants — all kinds of good stuff.

Now, eating as much fruit as you want, that’s a different story.

Remember that all foods, even “healthy” ones, have calories. So yes, it is possible to overeat fruit and put yourself in a caloric surplus that could cause weight gain, or get in the way of your weight loss goals.

So how do you know how much is enough?

How To Be Strategic With What Fruits You Choose

First things first: There’s a big difference between raw fruit and all the foods out there that are pretending to be fruit, like dried fruit, fruit yogurt, and fruit juice. Those things are not really fruit.

When we refer to “fruit,” we are talking about fresh produce. Many nutritionists consider certain vegetables like greens or asparagus to be “free foods” that you don’t need to track, but fruit, as healthy as it is, is not calorically free.

So, no matter your daily calorie budget that you have calculated in our V Shred app for IOS or Android— definitely track all fruit!

Next, if you are on a lower-calorie diet, you may want to stick with fruits that are lower in calories per serving. Some examples of low-calorie fruits include

• Berries
• Apples
• Grapefruit
• Kiwi
• Peaches
• Oranges, grapefruit, and other citrus

There isn’t anything wrong with higher-calorie fruits like bananas or pineapple. Pending your individual calorie, carbohydrate, or overall macro allowance, you just might have to enjoy a smaller portion.

There’s More Than One Way to Get Your Fruit

Suppose your calories are pretty low, or you don’t enjoy fruit? In that case, there is an easy and virtually calorie-free way to help make sure you’re getting all the micronutrients you should. One scoop of Sculpt Nation GREENS is jam-packed with vitamins, minerals, antioxidants from fruits and vegetables. Plus, they taste delicious — the strawberry flavor in particular is a fan fave.

And if you eat fruit in an attempt to curb your sweet tooth, you may also want to give our Apple Cider Vinegar Gummies a try. They seriously taste like candy! Plus, they can help give you quick “pick-me-up energy” and provide digestion and metabolism support.

One more thing worth noting: It’s rarely a good idea to ONLY eat fruit as a meal. Whenever possible, have it as part of a  balanced meals that includes protein. One way you could enjoy both is with a Sculpt Nation Protein smoothie. You can find some of our favorite protein smoothie recipes HERE, and more of them within the V Shred app.

Lots of our clients and nutritionists also post their personal favorite recipes in our private Facebook Group For Men and Women. If you haven’t joined yet, make sure to do that!

Don’t Quite Trust Yourself Around Fruit?

We get it — even something as healthy as fruit can be a “trigger” food for some people. That’s why V Shred has a team of certified nutritionists who make custom diet plans every day built around just the right amounts of fruits, vegetables, proteins, and fats. They can help you make one that respects your cravings and helps you move toward your goals.

Reach out at coaching@vshred.com or click HERE, and we can start making your personalized meal plan today!

The post Can I Eat As Much Fruit As I Want? appeared first on V Shred.

Family … Friends … Fireworks .. and a lot of FOOD!

That is how the majority of Americans plan to spend The 4th of July … and most of that food will be thrown on the grill .. as July Fourth is the most popular grilling day of the year.

If the idea of an Independence Day cookout has you feeling a little bit anxious about all the extra calories .. relax!!

It may seem like a diet disaster, but with a few adjustments, your cookout won’t set you back one bit!

Here are 5 Tips To Help You Grill Out GUILT FREE …

HEALTHY BBQ TIP #1: FIRE UP THE GRILL

If your BBQ includes grilling .. you are in luck. This is one of the best ways to cook meat or make some veggies. You use much less (if any) oil on a grill, as opposed to sautéing or roasting. Grilling alone will really help lower your 4th of July calorie intake.

HEALTHY BBQ TIP #2: PICK LEAN PROTEINS

Hitting your protein goals on the 4th shouldn’t be a problem. You just need to be careful what cut of meat you choose.

A small burger patty or steak could easily set you back 25 grams of fat or more. Most hot dogs have a minimum of 14 grams of fat. Of course, that is before all the condiments and cheese.

You can still have a juicy, delicious burger, or hot dog, you just need to pick a leaner cut.

Examples of lean cuts of beef are … 96/4 or 90/10 ground sirloin, eye of round steak, sirloin tip steak, top round steak, bottom round steak, and top sirloin steak

For hot dogs .. there are a lot of low-fat or even fat-free franks on the market. You can also opt for a turkey or chicken hot dog. Just make sure you look at the nutrition label. People often think that turkey and chicken are automatically the most calorie-friendly choice. Sometimes they can be just as calorie filled as the original.

You can always skip the beef and go with other lean meats like chicken breast, white fish, shrimp, or even salmon.

HEALTHY BBQ TIP #3: DITCH THE BUN & CHOOSE CONDIMENTS WISELY

What’s a burger or hot dog without a bun? Actually .. they can be just as delicious without all those extra carbs. A bun usually contains about 200 calories.

Why not save those calories for some delicious sides like potato salad? Or an adult beverage, like a watermelon tonic?

After all, the bun is really just a way for us to eat what’s inside. Your burger will be just as good eaten with a fork!

Save yourself some calories, and opt for a lettuce wrap or no bun at all. Or, check out this delicious bun recipe that is EASY to make and will only set you back a few carbs. You won’t miss the real bread, promise!!

To make your burger more filling, load it up with plenty of vegetables – like tomatoes, onions, mushrooms, lettuce, jalapenos, etc. But use caution with condiments.

BBQ sauce and mayonnaise can be calorie bombs. A couple tiny spoonfuls could set you back hundreds of calories. Believe it or not, even ketchup is pretty calorie-dense.

Mustard, salsa, horseradish, and hot sauce are great choices. There are some great low-sugar or lower calorie bbq and ketchup alternatives out there. Look for those when you do your 4th of July grocery haul!

HEALTHY BBQ TIP #4: PORTION CONTROL

The best way to avoid a bbq binge is to not go to your cookout hungry. Starving yourself all day could backfire .. causing you to overeat on higher calorie foods.

You don’t need to starve yourself all day and stock-pile calories. Especially if you are using any of our healthy recipes below.

You also don’t need to eat everything available. Prioritize lean protein and veggies and then scan the picnic table for what appeals to you the most and only have small portions of each of those things.

Eat plenty of protein leading up to the BBQ and drink lots of water. Protein shakes are a convenient and delicious way to do that .. and for a limited time we are giving you 40% off your Sculpt Nation order!

Stock up on some Sculpt Nation Protein HERE and use code JULY40 at checkout.

You can also avoid overeating by eating slow and socializing! Food may be a big part of 4th of July festivities .. but it’s not the only reason we gather to celebrate.

If you find yourself still wanting more, step away from the food spread for a little while. Drink some water, or enjoy one of our low-calorie drinks below. Give yourself a little bit of time before you go back for seconds.

Another way you can keep your cravings in check and make sure your body is in a better fat burning mode (instead of fat storing mode) .. is to take a fat-burning thermogenic support supplement like Sculpt Nation BURN.

This product has a ton of science-backed ingredients that can help naturally suppress your appetite!

It is different from a lot of other fat burners on the market. It doesn’t only help you feel more satiated, it has ingredients that attack your body fat from three essential pathways..

It helps support and raise your metabolic rate, which helps boost your body’s ability to burn fat for fuel!

Grab some BURN today for 40% off! With code JULY40 at checkout.

HEALTHY BBQ TIP #5: PUMP UP YOUR PATRIOTISM

Make sure you put the extra calories to good use and get in a solid workout either after your bbq .. or leading up to the food festivities.

We have a short HIIT workout that we put together for you that would be perfect for the 4th! It is only 12 minutes, so it won’t take up a lot of your day! It also doesn’t require a gym or any equipment .. so you can do it in your backyard or living room! You can check it out here!

It’s probably safer to exercise pre-bbq..so you are less likely to make excuses later. Especially if your plans involve mixing up any type of adult beverages..

In addition to getting in your patriotic pump workout, look for other ways to add physical activity to your cookout. Go on walks and set up some fun outdoor games!

The summer season is sure to bring all sorts of food temptation..Keep these tips in mind and use them for any cookout or picnic you have planned!

And don’t forget that for a limited time .. we have activated a 40% off coupon code for any Sculpt Nation order! If you need to stock up on any supplements .. just use the code JULY40 at checkout!

The post Grill Out Guilt-Free: 5 Tips For A Fit 4th of July appeared first on V Shred.

Most people tend to have a pretty good understanding of what dictates a ‘healthy’ diet – but that doesn’t mean that they have it sorted completely.

In fact, there are several foods that most people consider healthy on nothing but face value, but are actually terrible for you and all aspects of your health.

Sadly most of these foods can be found inside your pantry right now. 

So, without further ado, prepare yourselves for the top 5 “healthy” foods to stay away from.

1.) Fruit Juice

Even though fruit juice does indeed contain several important vitamins and minerals, that does not make them healthy.

You see, these juices are also packed to the brim with both sugar and additives, literally making them as bad as most soft drinks. Seriously, these guys offer a one-way ticket to unwanted weight gain, diabetes, and cardiovascular disease.

You want a healthy ‘fruit-related’ snack? Try a piece of actual fruit.

2.) Cereal

Cereal has long been considered one of the healthiest breakfast options available – so much so that it even takes up the largest chunks of the recommended dietary pyramid that many people are so very fond of.

However, even the healthiest of cereals are chock full of processed carbohydrates.

Processed carbohydrates are essentially whole grains that have been refined beyond recognition. As a result, they are extremely high in energy content and absorbed by the body at an absurdly rapid rate.

There is a reason that increased consumption of these foods has been linked to an increased risk of weight gain and diabetes – because they are not very good for you…

3.) Yogurt

Now, let’s be clear for a second – pure, untouched and unprocessed Greek yogurt is quite good for you.

But the other stuff? Not so much.

In fact, not at all. Most other yogurts have had an abundance of sugar added to them, which seriously increases their energy content. Additionally, as they have been heavily refined, they have been completely stripped of their nutritional value.

They’re basically a junk food at this point.

4.) Dried Fruit

At first look, dried fruit looks like the perfect snack. I mean, its fruit, right? And isn’t fruit supposed to be good for you?

While the short answer to that question is a resounding yes, there is more to this story.
During the drying process, the fruit is combined with sugar to help keep it from oxidizing and going rancid. This is also what dries it out and gives it that firm and chewy texture.

It is also what gives it its unbelievably sweet flavor…

So again, I recommend you steer clear.

5.) Vegetable Oil

Vegetable oils are commonplace in almost every household on the planet – which is unfortunate because they do very little for your health.

In fact, they make it worse.

Cheap vegetable oils are created using a pretty nasty process of refining, in which they are stripped down using various chemical compounds. As a result, their consumption has been linked to increases in inflammation, disease, and illness.

Which I assume you probably don’t want?

In my opinion, the best replacements here are olive oils and coconut oils, as they have not undergone any refining, and therefore do not contain any nasty chemicals.

Take-Home Message

Sometimes it’s in your best interest to not take everything at face value – so don’t assume that every “healthy” food is actually healthy. And obviously steer clear of the foods on this list – you will thank me for it later.

I know what you’re thinking, checking every label and ingredient list while grocery shopping sounds like a headache, and let’s be honest with how busy our lives are we all want to get in and out of the grocery store as fast as possible.

If you want to follow a healthy diet plan and not worry about reading labels and counting calories, we have you covered. You can take our free 1-minute quiz and we will match you with a diet plan for your specific body type and goals.

We’ll include a shopping list so you know exactly what to buy and how to prepare your meals, saving you the headache wondering if you’re eating the right food for your body. Click below to get started and find out your results now!

The post 5 “Healthy” Foods You Need To Stay Away From appeared first on V Shred.

You can still enjoy eating the right amount of calories and protein with pumpkin spice protein shakes as well as pumpkin spice protein bars, which are often more popular options. For today, however, we will teach you how to make pumpkin spice protein pancakes to fill you up in the morning.

How to Make Delicious Pumpkin Spice Protein Pancakes

Ingredients:

• 2 eggs
• 1/2 cup pumpkin puree
• 1/2 tsp pumpkin pie spice
• 1/8 tsp baking powder (optional)
• 1 scoop Sculpt Nation Vanilla Protein Powder

Tip: If you can’t find pumpkin pie spice at your local grocery store, you can simply blend cinnamon and nutmeg.

Step 1: Make the Pancake Mixture

Combine the eggs, pumpkin puree, pumpkin pie spice, baking powder, and protein powder in a large mixing bowl. Use a whisk to mix them together until they form a rich, creamy texture.

Step 2: Prep the Cooking Pan

Next, coat your frying pan with some non-stick cooking spray. Afterward, heat it over medium heat.

Step 3: Fry the Pumpkin Spice Protein Pancake

Add two to three tablespoons of the pancake mixture. Fry it for two minutes per side until bubbles form in the center, and the edges become crispy.

Step 4: Adjust to Taste and Serve

Don’t be afraid to add a few healthy fruits and berries on top to make the meal more satisfying. We suggest throwing in some fruits, nut butter, or honey for a more decadent taste. Serve immediately after cooking.

Tip: Store any leftovers in the refrigerator, or bring them with you to work as a healthy snack.

When Should I Eat My Pumpkin Spice Protein Pancakes?

Many choose to eat their pancakes in the morning. However, you can actually enjoy your pumpkin spice protein pancakes any time you want to. Since these pancakes offer enough protein and fats to keep you energized throughout the day, you can eat them at lunch or after a workout session.

Instead of eating high-calorie junk like chips, candies, and cakes, opt to snack on some nutritious pumpkin pancakes instead. Healthy snacking is a great way to stay in track with your fitness goals.

Similarly, eating these pancakes is a great way to mix up your post-workout routine. They have enough protein, fats, and carbs to help your muscles recover as fast as possible.

Tip: Try to eat them within 30 minutes of finishing a workout. This timeframe is the anabolic window in which your muscles are most susceptible to utilizing nutrients you feed them. During this short period, the body switches from a catabolic to an anabolic state. Consuming enough nutrients during your anabolic window is important to ensure muscle growth.

These pumpkin spice protein pancakes are just one of the pumpkin spice protein powder recipes to try this fall. Don’t be afraid to let your creativity run wild when you’re in the kitchen.

Overall, the goal is to only use healthy, all-natural, low-calorie ingredients as much as possible. Remember: you need to eat meals with enough nutrients to help your body become fitter and leaner.

Trying to find more healthy recipes like these? Want to easily cook delicious food that was designed by a professional chef without cooking or prepping for an hour straight? Our Recipe Guide offers dozens of delicious and healthy recipes that only take 20-30 minutes MAXIMUM to make and will change your life for the better almost instantly! You can get our recipe guide and a lifetime of 5-star recipes for the price of a meal at a restaurant TODAY by clicking this link!

Are you ready to make your own pumpkin spice protein pancakes? Share your thoughts with us in the comments section below!

Up Next: High Protein Diet Plans To Get Cut and Lean

The post Pumpkin Spice Protein Pancakes appeared first on V Shred.

What To Eat Before a Workout | 11 Pre-Workout Foods

1. Omelet

Egg omelets make a great pre-workout meal. For one, eggs themselves are a good source of high-quality protein which helps build and maintain your muscles.

Omelets are also quite versatile. You can add different kinds of vegetables to them for a more delicious and nutritious pre-workout meal.

When to eat: Eat a veggie omelet at least two to three hours before your actual workout starts.

Tip: You can make an egg white omelet by removing the yolk and whipping the egg whites as you would in a typical recipe.

2. Chicken Sandwich on Whole-Grain Bread

A lightly-grilled chicken sandwich is another pre-workout meal option to consider. Like eggs, chicken breast is also a great source of protein.

It’s also a lean meat so you can eat it without worrying too much about taking in excess fat right before you work out.

When you’re assembling your sandwich, resist the urge to smear on those fatty and heavy spreads like mayonnaise and cream cheese. Instead, layer your sandwich with healthier ingredients like tomatoes and lettuce leaves.

When to eat: This pre-workout sandwich is best eaten two to three hours before your scheduled workout regimen.

Tip: You can switch things up by substituting the chicken for slices of turkey breast.

3. Lean Meat, Carb, and Veggie Meal

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For many gym rats, a plate complete with a protein, carb, and a veggie component is the go-to pre-workout meal to have. You’ll need a good balance of all three to keep you and your muscles energized throughout your workout.

Here’s a list of food items you can include in your pre-workout meal:

• Lean meats: chicken breast, turkey, and salmon
• Carbs: brown rice, quinoa, and sweet potatoes
• Veggies: roasted carrots, celery sticks, and cucumber slices

When to eat: Eat a complete pre-workout meal at least three hours before engaging in an intense workout program.

Tip: You can make your pre-workout meal in advance by following a few simple meal prep guidelines.

4. Fruit Shake

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Fruit smoothies are great as a drinkable pre-workout snack. Fruits are sources of natural sugars that help fuel your body for a high-intensity workout.

When to eat: Consider fruit shakes as a kind of pre-workout snack, so it’s best to have them at least two hours before starting your workout regimen.

Tip: You can easily turn your whole-fruit smoothie into a protein shake. Do this by adding a few tablespoons of vanilla-flavored protein powder to the mix.

5. Protein-Packed Oatmeal

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Try whipping up a bowl of oats the next time you’re looking for what to eat before a workout. Oats are high in protein which is an important component in muscle building.

Eating a single serving of oatmeal also fills you up so you don’t go into your workout with an empty stomach.

When to eat: If your planning to eat a bowl of oats for your pre-workout snack, have it at least two hours before you hit the gym for your workout.

Tip: Jazz up your oatmeal by adding fresh blueberries, sliced almonds, and a drizzle of honey.

6. PB&J Sandwich

A PB&J sandwich isn’t just something for the kids. You can snack on this American classic right before getting into a high-intensity workout regimen.

Nut butters contain protein and healthy fats that’ll help get your body go through a strenuous workout program.

When to eat: Give yourself at least two hours to digest your peanut butter and jelly sandwich before you start working out.

Tip: Make your PB&J out of all-natural and unsweetened nut butters and jellies. Substitute whole wheat bread for the usual white bread for added nutrition, too.

7. Hard-Boiled Eggs

If you don’t have time to make a pre-workout omelet in the morning, you can just hard-boil a couple of eggs instead. Eggs are a great pre-workout food because they’re low-calorie and nutritionally balanced.

They’re also filled with body-building proteins, heart-healthy fats, and essential nutrients that help your muscles recover from intense strain brought about by a workout regimen.

When to eat: Eat a hard-boiled egg at least two hours before you engage in an exercise regimen.

Tip: If you’re really pressed for time, you can hard-boil a dozen eggs over the weekend. Then you can keep them in your fridge throughout the week and just grab two or three before you hit the gym.

8. Low-Fat Cottage Cheese

Another great pre-workout snack to munch on is a small bowl of low-fat cottage cheese topped with dried fruits like apricots or raisins. In general, cheese contains tons of casein and whey proteins.

They fuel your muscles during an intense workout and even help your body recover right after.

When to eat: Snack on a bowl of low-fat cottage cheese and dried fruit at least one hour before starting your actual workout regimen.

Tip: If you’re not in the mood for dried fruit, you can eat your cottage cheese with a sprinkling of sliced nuts or berries.

9. Plain Greek Yogurt

Greek yogurt is also packed with casein and whey proteins, making it a good pre-workout snack to have. Other than containing these two important proteins, Greek yogurt is also a good source of easily digestible carbohydrates.

This gives your body enough energy to sustain you throughout your workout.

When to eat: Eat a bowl of Greek yogurt at least one hour before your actual workout starts.

Tip: When buying Greek yogurt, make sure to get your hands on an all-natural and unsweetened variant. You can always flavor your yogurt with real fruits and natural sweeteners like honey and maple syrup.

10. Fruits

Many fitness buffs reach for fruits as a pre-workout snack for a good reason. For one, they’re packed full with vitamins and nutrients which help your muscles function in and out of a workout.

They also contain natural sugars which your body uses as a source of energy.

We recommend you snack on these fruits before you head to the gym:

• bananas
• apples
• oranges
• berries

When to eat: Eat a bowl of mixed fruits at least one hour before engaging in a workout regimen.

Tip: You can also use fruits as flavorings for many different weight-loss detox drinks!

11. Granola Bar

Granola bars are great pre-workout snacks for three reasons. One, you get the benefits of eating fruits, oats, and nuts all by snacking on a single granola bar.

Two, they’re really handy so you can keep one to two bars in your gym bag at all times. Three, granola bars are low in calories yet high in protein and fiber.

This means a single bar can fuel your muscles and keep your stomach satisfied throughout your whole workout.

When to eat: It’s best to have a granola bar at least one hour before starting your workout regimen.

Tip: When looking for a pre-workout fruit and nut bar, choose the one with a maximum of 200 calories and at least 5 grams of both protein and fiber.

Watch the video below to know when should you have cheat days while dieting and why:

When it comes to achieving your fitness goals, always remember that diet and exercise go hand-in-hand. This makes knowing what to eat before a workout just as important as your actual workout regimen.

If done correctly and habitually, eating the right pre-workout meals or snacks can compliment your daily workout routine and get you much closer to your ideal body.

Do you have any questions on what to eat before a workout? Ask them in the comments section below!

Up Next: What To Eat After A Workout | 7 Food Options Post-Workout

The post What To Eat Before A Workout To Boost Muscle Pumping Energy appeared first on V Shred.

Best Way to Get Rid of Belly Fat | 10 Foods to Avoid

1. Full-Fat Dairy Products

Full-fat dairy products are very high in calories and saturated fat. Be careful when buying products such as cheese, milk, and yogurt.

The next time you go shopping for dairy products, choose low-fat items instead. Additionally, opt to get your calcium from green leafy vegetables instead of full-fat dairy goods.

2. Refined Carbohydrates

A good way to get rid of belly fat is to avoid foods with refined carbs, also known as “simple” carbs. They promote inflammation and weight gain. Plus, refined carbs spike your sugar levels.

Replace these foods with whole-grain, fiber-enriched foods instead, also known as “complex” carbs.

3. Fried Foods

One way to lose belly fat naturally is to avoid frying your food using cooking oil.

Due to its high-fat content, it takes much longer to digest these types of food. Plus, excessive amounts can lead to digestive tract complications such as acid reflux and heartburn.

If you’re able to, choose to bake your meals instead of frying them. Switching to olive, coconut, or avocado oil will allow you to increase the amount of polyunsaturated and monounsaturated (healthy) fats in your diet while limiting the amount of saturated and trans fats in your diet.

4. Candy and Soda

These sugar-filled treats are full of empty calories. They offer no nutritional value so the body stores them as fat.

If you’re a fan of diet sodas, you might want to reconsider your choice of drink. It’s no healthier than regular soda and only increases your cravings for sweets.

To satisfy your sweet tooth, drink a glass of fruit-infused water instead. Add some slices of lemons and cucumbers for a cool, refreshing, and healthy alternative to soda and sweets.

5. Alcohol

If you really want to lose stubborn belly fat fast, then you need to avoid alcoholic drinks.

Similar to sodas, they’re filled with empty calories that offer zero nutritional value. Plus, it slows down your body’s fat-burning process.

If you’re going to drink alcohol, choose beverages with lower calories such as wine. Also, remember to drink water in between shots to prevent over-consumption. It’s also a great way to avoid a painful hangover.

6. Salted Snacks

To rid your body of fat, you need to avoid salted snacks such as potato chips. Salt retains water which makes you feel bloated and gain weight.

Choose healthier snacks such as nuts, veggie slices, and whole grain crackers instead.

7. Natural and Artificial Sweeteners

Avoid processed foods with artificial sugars and high-fructose corn syrup. Similarly, fruit juices contain massive amounts of calories that may end up being stored as belly fat.

The best thing to do is to eliminate all processed foods from your diet. Then, instead of drinking fruit drinks, eat the fruits whole and fresh. Also, it’s best to juice vegetables for a refreshing, healthy drink.

8. Diet Foods

One of the best tips for losing belly fat is to steer clear of diet foods. Diet meals and shakes may contain heaps of sodium and preservatives. Also, some protein bars have a higher calorie-content than chocolate bars. If you’re going to consume protein bars, look for protein bars with less than 6 grams of sugar.

One of the best ways to lose belly fat is to make your own diet meals and protein bars instead. Choose all-natural ingredients brimming with vitamins and nutrients.

9. Processed Meat

Processed meats such as bacon, cold cuts, and hotdogs have high levels of saturated fats and calories. Excessive consumption might put you at risk of heart disease and stroke.

Ditch the processed foods and switch to fresh meat instead. But keep in mind that you should also observe moderation when eating fresh meat.

10. Pre-Packaged Salads

While vegetables are healthy, the dressings that come with pre-packaged salads are high in trans fat and calories. The same goes for sides such as cheese and croutons.

If you want to achieve a shredded physique, drop the salad dressings. Make your own using lemon juice, non-fat yogurt, and vinaigrette instead.

Let this infographic be your guide. Download it now and use it as a reference later.

A good way to get rid of belly fat is to eat healthier options. Check out this delicious Cauliflower Pasta Carbonara by V Shred. 

Overall, the best way to get rid of belly fat is to cut out junk food and eat healthier meals, consisting of whole food instead. A good fitness plan is a solid workout routine combined with proper meal prepping.

There are plenty of healthy alternatives to most of the junk we eat. The trick is to consume all-natural meals with fewer calories and fats.

Did reading this help you get a clearer idea about the best way to get rid of belly fat? Share your thoughts with us in the comments section below!

Up Next: Why Are Vitamins So Important For Weight Loss?

The post Foods to Avoid for a Flat Stomach appeared first on V Shred.

Delicious Post-Workout Cookie Recipe You Should Try

Watch this video first:

Ingredients

• 3/4 cup raw ground almonds or almond meal
• 3/4 cup gluten-free rolled oats
• 1 cup dates, packed (soaked in warm water for 10 minutes and drained)
• 1 medium ripe banana
• 2 tablespoons salted almond butter
• dried fruits (optional)
• seeds (optional)
• flaxseed (optional)
• nuts (optional)
• dairy-free chocolate chips (optional)

Instructions

1. Take the dates and grind them in a food processor.
2. Throw in the almond butter and banana until they mix with the dates.
3. Add the oats and almond meal then pulse in the food processor.
4. Grind until it forms a loose, sticky dough.
5. Take the dough and put it in a large bowl. If the dough is too sticky, you can add in some almond meal or oats.
6. Throw in optional ingredients if desired.
7. Preheat oven to 350°F.
8. Form round discs with the cookie dough.
9. Line the discs on a baking sheet lined with parchment paper.
10. Bake for 15 to 18 minutes until cookies are firm and golden brown.
11. Take the cookies out of the oven and let them cool for a few minutes.
12. Transfer the cookies to your plate or food container.
13. Store any leftovers in the refrigerator to maintain freshness.

What Makes These Cookies a Good Post-Workout Snack?

The main reason we strongly suggest trying this post-workout cookie recipe is it has most of the nutrients you need for muscle recovery. During the first 30 minutes after a workout, your body switches from a catabolic to an anabolic state.

This means it needs at least enough protein and carbs to maximize muscle growth. It’s also the reason many fitness buffs take protein shakes after their workouts.

If you’re looking for a snack to eat in place of protein shakes, this easy low-carb protein cookie recipe is what you need. It has protein and carbs but does not contain any gluten.

This means most of the nutrients you consume will help build your muscles. None of them will turn to fat. Plus, our post-workout cookie recipe is definitely healthier compared to other snacks.

Why Diets Fail

One common reason diets fail is that people tend to snack too much. Not just after their workouts, but also in between meals.

Since it may be a bit difficult to completely stop snacking, you should find another way around it. What you can do is try healthier options like this protein cookie recipe.

Remember that the key to having a rocking body is to maintain a healthy balance between your workouts and your diet. You don’t need to give up sweets and snacks completely. All you need are healthier options that suit both your wants and needs.

So what are you waiting for? Grab an apron and try out this easy, delicious post-workout cookie recipe.

Trying to find more healthy recipes like these? Want to easily cook delicious food that was designed by a professional chef without cooking or prepping for an hour straight? Our Recipe Guide offers dozens of delicious and healthy recipes that only take 20-30 minutes MAXIMUM to make and will change your life for the better almost instantly! You can get our recipe guide and a lifetime of 5-star recipes for the price of a meal at a restaurant TODAY by clicking this link!

What did you think of our post-workout cookie recipe? Share your thoughts with us in the comments section below!

Up Next: Pre Workout Meal for More Energy (Quick & Healthy Recipe)

The post 5-Ingredient Gluten-Free Cookies for a Post-Workout Snack appeared first on V Shred.