30 Days Shred Meal Plan Sample

Shredded body in just one month? Sounds impossible? You can build muscle and burn fat in 30 days, but this requires a super-strict diet and it’s a different process than just losing weight.

two ladies doing workout together

Is it possible to get a shredded body in one month? You might want to fine-tune your beach body or prepare for a bodybuilding show. Regardless of the reason, it’s possible to increase muscle and reduce fat within 30 days. This should include a combination of gym workouts and healthy eating. That said, you’ll have to amp up both in order to increase lean muscle mass. That includes a 30 days shred meal plan. While you can build muscle and burn fat in a month, you’ll have to follow a super-strict diet to get it done. It’s a different process than just losing weight. 

In a sense, there’s some leeway about the actual meal plan you use. That involves factors like how many meals you eat, whether you use intermittent fasting (IF), and even the actual foods you eat. That said, there are still some general approaches you should take like increasing protein, decreasing carbs, and drinking more water. These are some must-have elements you should include in the meal plan. The key is to create a blueprint then stick to it. That will help to provide the best results when you only have one month to build cut muscles. The main ingredient is discipline.

How to Eat to Get Shredded

1. Have a cheat meal every 7 days

Even if you’re on a cutting diet it’s important to stay motivated. Many experts recommend giving yourself a cheat meal one day of the week. This should be one meal when you can eat anything you want.

The key here is the cheat meal should be ONE meal. Make sure you get back on track immediately since you only have a month to get shredded. One diet hack is to do intermittent fasting (IF) after your cheat meal.

2. Drink more water

Upping your water intake can provide several benefits. It can give you energy boosts for harder workouts. This will help to push yourself to do 1-2 more reps. That, in turn, will help you burn more calories and get shredded.

Water also helps you feel fuller after a small meal. This will help you drop calories/carbs and reach your fitness goals.

Fun Fact: Water is the only natural zero-calorie food. Besides being healthy it doesn’t contain the empty calories of sodas, sports drinks, energy drinks, etc.

3. Stay away from sugar

Remember that sugar turns to fat. It’s especially important to avoid white sugar since it causes spikes in blood sugar. Your body uses what it needs then stores the rest as fat.

When you’re cutting it’s important to remove sugar from your diet entirely. It’s high in calories and low in nutrients. Focus on protein and fiber.

4. Reduce cooking oil

Minimize how much cooking oil you use even if it’s a healthier option like olive oil. It can add extra calories to your dishes and prevent you from getting swole.

5. Drink (some) caffeine

The key here is to consider the sources. Avoid sugary drinks like energy drinks and soft drinks. A better option is green tea or brewed coffee since they’re natural sources of the stuff. Limit all caffeine to 400mg/day.

30 Days Shred Meal Plan

If you’re doing a shred meal plan for a month here are some ideas:

BreakfastLunch/DinnerSnacks
  • Whole Wheat Bread
  • Oatmeal with cinnamon
  • Power Omelette
    • Egg whites
    • Fat-free turkey
    • Oatmeal
    • Fat-free mozzarella
    • Spinach
    • Green/Red bell peppers
  • Protein shake w/ oats
    • 1/2 cup oats and 2-3 tsp natural peanut butter

  • Lean ground beef w/ baked beans and cashews
  • Chicken breast w/ bowl of lettuce and oats (1/2 cup)
  • Canned tuna w/ mustard, brown rice (1 cup)
  • Chicken breasts/fish and green beans or broccoli
  • Turkey breast w/sweet potato and green salad
  • Chicken w/sweet potatoes (10-12 oz.)

  • Low-fat popcorn
  • Cottage cheese w/cinnamon
  • Oats (1/2 cup) w/ protein powder (2 scoops)
  • Protein powder w/ natural peanut butter
  • Orange juice w/ protein powder

When planning cutting meals protein is the most important macronutrient. This is important to boost protein in order to increase your metabolism. A good option is whey protein concentrate (WPC) so you can boost protein while not greatly upping calories.

Fiber is also important for planning shred meals. Raw veggies are a good option so you can enjoy low-calorie snacking while adding more variety to your meals.

It’s also a good idea to cook your own meals. One of the main benefits is you can control what goes into your food. When you’re doing a cut that’s important to minimize salt, sugar, and fat. This can be tough when you buy prepared or take-out meals.

Finally, if you want to get shredded then you’ll feel hungry sometimes. It’s important to stay focused and avoid devastating snack attacks. Put your muscle/strength goals front and center.

30 days shred meal plan

Workout Tips to Get Shredded

If you want to get cut within a month you should also make some tweaks to your workouts. Here are some tips:

1. Do cardio early morning

This is an ideal time since it will jumpstart your metabolism. You should also do your cardio on an empty stomach in order to maximize how many calories you burn.

Cardio isn’t “fun” for many people. You should consider switching it up with options besides jogging. They include cycling, rowing, and stair-climbing.

It’s important to make cardio part of your morning routine. For example, you could replenish carbs with orange/apple juice after doing cardio. Then eat breakfast half an hour later.

2. Go high weights, low reps

This is a critical step if you want to burn fat and build lean muscle This, in turn, boosts your metabolism, which causes your body to burn calories/fat faster.

The bottom line is more lean muscle mass you build the faster you can get shredded. Forget the idea that you should “shrink” your body. A better approach is to reshape it so there are less fat and more muscle.

3. Work each muscle group 2x/week

Studies show this is the best way to maximize protein synthesis and build lean muscle.  

4. Do heavy weight-training at night

You should do these workouts 3-4x every week for a month. You can take different approaches including a 3-day split that makes you focus on 1-2 muscle groups each day. This rotation allows you enough recovery time.

5. Do more cardio

When you’re cutting this is one of the best ways to achieve a caloric deficit. When combined with harder workouts you’ll boost your metabolism even more.

This, in turn, will burn more calories and help you get cut. This step is especially important when you’ve missed workouts because you were sick or had a cheat day during your 30 days shred meal plan.

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