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Six Week Summer Shred - Your 7 Day Meal Plan (And Shopping List)

By Lovin Media

May 6, 2019 at 10:49am

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"I was the chubby kid in school that was picked on for being overweight."

Andrew Sweeney was classified as obese for most of his life. After years of yo-yo dieting and unproductive gym sessions, he decided to get granular in his research and figure out a plan that was finally going to transform his body and his life. (Read Andrew's transformation story here).

Now, Andrew is in incredible shape and has turned his passion into his work, helping others like him find the lifestyle that suits them.

We've teamed up with Andrew to bring you a Six Week Summer Shred, complete with shopping lists, meal plans, and workout videos, to kick start your fitness journey.

View this post on Instagram

Instagram Fact! ⠀⠀⠀⠀⠀⠀⠀⠀ Most gym pictures you see on Instagram are post workout. Meaning a “pump” has increased the size of the muscle for a short period. Don’t let photos of others affect your growth. I use to compare myself to these which only slowed me down. Focus on your own journey to better yourself. ⠀⠀⠀⠀⠀⠀⠀⠀ Today’s pump was brought to you by arms. 💪🏼 and yes the pump is gone now as I type this. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ #armworkout #armdayworkout #armworkouts #armdaypump #12weektransformation #12weekchallenge #fattofitchallenge #assummershred #summershredding2019

A post shared by Andrew Sweeney•Fat Loss Coach (@andrewsweeneyfitness) on

These plans are obviously general, and don't take gender, weight, height etc into account. While these plans are a fantastic guide, if you'd like something more personalised, get in touch with Andrew on [email protected]

Right, let's kick off with your Week One shopping list and meal plan.

Points to mention:

- Fat loss will only occur when a person is in a caloric deficit to their TDEE (total daily energy expenditure). This meal plan is based off 2000 calories so while it will work for most it will not work for all.
- Aim to drink 3-4L of water per day (this alone will have a huge impact)
*Disclaimer* - I am not a dietitian or nutritionist but I do know how to create food combinations that are both healthy and satiating and will help you achieve your goals.
- To ensure freshness, some items may need to be purchased closer to the date needed.

Shopping List

2 x large Courgettes
1 x bag of Spinach
6 x bell Peppers
2 x packs of Cherry tomatoes
1 x Tomato
2 x packs of Asparagus
3 medium + 1 Large Sweet Potato
2 x heads of Broccoli
3 x packs of Raspberries
4 x Apples
3 x Bananas
2 x limes
1 x large tub of Greek Yoghurt
1 x Philadelphia light
2 x litres Unsweetened almond milk
6 x Chicken fillets
2 x Turkey Burger
15 x Eggs
2 x Fillet Steak
1 x pack of Turkey Rashers
2 x Salmon fillets
1 x Hake fillet (or cod)
1 x Pack of Penne Pasta
1 x Pack of Oats
1 x Pack of McCambridges brown bread (or any bread under 100 calories per slice)
1 x pack of Basmati Rice (microwave bag)
1 x pack of Pilau Rice (microwave bag)
1 x Jar of organic Honey
1 x Jar of Green Pesto
1 x large bag of Almonds
1 x Jar of Organic peanut butter
1 x Bottle of Olive oil
1 x Jar of Coconut oil
1 x bottle of Sweet chilli sauce
1 x bottle of Olive oil spray
3 x Protein bars of your choice - (Must be under 250 calories)
2 x Chocolate bars of your choice - (Must be under 300 calories)
1 x Whey protein powder

Monday

Breakfast:

2 slices of McCambridges Brown Bread (or any bread under 100 calories per slice)
2 teaspoons of Philadelphia light (alternative to butter)
4 eggs scrambled (3 white + 1 whole)
1 handful of spinach
½ a bell pepper
Optional: 2 teaspoons of relish

Note: Cook using olive oil spray

Snack 1:
Protein Bar of your choice

Note: Protein bar to be under 250 calories

Lunch:

1 chicken fillet
1 cup of penne pasta (uncooked measure)
2 teaspoons of green pesto
1 cup of cherry tomatoes

Note: Cook chicken using low cal spray

Snack 2:

1 apple
1 handful of almonds

Dinner:

1 turkey burger
1 handful of asparagus spears
1 Bell Pepper
1 tablespoon of olive oil

Note: cook turkey burger using low cal spray. Use 1 tablespoon of olive oil to roast vegetables

Tuesday

Breakfast:

Porridge
½ cup of oats
1 cup of unsweetened almond milk
½ cup of raspberries
1 teaspoon of organic peanut butter

Note: use almond milk to cook oats.

Snack:

1 scoop of whey protein powder
1 large banana

Note: mix scoop of whey with almond milk or water

Lunch:

1 chicken fillet
1 teaspoon of coconut oil
½ bag (microwave bag) of Pilau rice (or basmati)
1 large courgette

Note: use coconut oil to fry courgette and cook chicken. Tip: when rice is cooked. Add to the pan with the chicken and courgette before serving. It will absorb all the flavour

Snack:

1 cup of greek yogurt
½ cup of raspberries
1 teaspoon of honey

Dinner:

1 salmon fillet
½ bag (microwave bag) or Pilau rice (or basmati)
2 cups of broccoli (steamed or boiled)
1 tablespoon of sweet chilli sauce (To put on salmon after its cooked)

Note: Spray salmon with olive oil cooking spray and season. Bake in the oven and serve with rice and vegetables. (optional: add lemon juice to salmon before cooking)

Wednesday

Breakfast (smoothie)

1+½ cups of unsweetened almond milk
¼ cup of oats
1 large banana
1 scoop of whey protein powder (any flavour - strawberry or vanilla work best here)
½ cup of raspberries
1 teaspoon of honey
1 handful of spinach

Note: Add everything to a blender and blend. (optional: ice cubes)

Snack

Protein Bar of your choice

Note: Protein bar to be under 250 calories

Lunch

1 turkey burger
1 medium sweet potato
1 tablespoon of olive oil
1 handful of asparagus

Note: cook turkey burger with olive oil spray and use the tablespoon of olive oil to roast the vegetables.
Tip: cut the sweet potato into fries. Add to a zip lock bag (or bowl) with some oil and seasoning. Shake the bag to coat the sweet potato fries, add to a baking sheet and roast in the oven.

Snack

1 apple
1 handful of almonds

Dinner

1 fillet steak (under 250g)
1 medium sweet potato
1 cup of broccoli
1 teaspoon of olive oil

Note: steam or boil veg. Cook steak using oil

Thursday

Breakfast

2 slices of McCambridges brown bread (or any bread under 100 calories per slice)
2 teaspoons of philadelphia light (alternative to butter)
4 eggs scrambled (3 white + 1 whole)
2 turkey rashers
1 handful of spinach (add to scramble)

Note: cook with olive oil spray

Snack

1 large banana

Lunch

1 chicken fillet
1 cup of penne pasta (uncooked measure)
2 teaspoons of green pesto
1 cup of cherry tomatoes

Note: cook chicken using olive oil spray

Snack
1 cup of greek yogurt
½ cup of raspberries
1 teaspoon of honey

Dinner

1 salmon fillet (baked in oven)
2 cups of broccoli (steam or boil)
1 bell pepper (cook on pan using spray)
1 tablespoon of sweet chilli sauce (To put on salmon after its cooked)

Note: Spray salmon with olive oil cooking spray and season. Bake in the oven and serve with vegetables. (optional: add lemon juice to salmon before cooking)

Friday

Breakfast (omelette)

5 eggs scrambled (3 White + 2 whole)
1 handful of spinach
½ cup of cherry tomatoes
½ bell pepper

Note: cook using olive oil spray

Snack

1 scoop of whey protein powder
1 apple

Note: mix scoop of whey with almond milk or water

Lunch

1 chicken fillet
1 medium sweet potato
1 handful of asparagus spears
1 teaspoon of coconut oil

Note: Cook chicken and asparagus with coconut oil and boil the sweet potato

Dinner

Chicken satay served with rice - Get recipe here

Snack

Chocolate bar of your choice

Note: chocolate bar to be under 300 calories

Saturday

Breakfast (smoothie)

1 scoop of whey protein powder
1 cup of raspberries
1 + ½ cup of unsweetened almond milk
¼ cup of oats
1 Handful of spinach

Snack

1 scoop of whey protein powder

Note: mix scoop of whey with almond milk or water

Lunch

1 chicken fillet
1 large courgette
1 bell pepper
1 cup of broccoli
1 tablespoon of olive oil

Note: cook the chicken, courgette and pepper in a pan using the oil. Steam or boil the broccoli.
Snack
Protein Bar of your choice

Note: Protein bar to be under 250 calories

Dinner

*Saba Cheat Meal*

- Starter: Hoisin Duck Rolls (Aromatic confit of duck wrapped in pancakes with julienne of leek, cucumber and hoisin sauce - served at room temperature) (11.95)
- Main: Gaeng Karee Fuktong* (V)(GF) - (Aromatic yellow butternut squash and sweet potato curry with onions and potatoes) (18.95)
- (optional: add prawns to main - 21.95)

Sunday

Breakfast

2 eggs any style
2 slices of McCambridges brown bread (or any bread under 100 calories per slice)
2 teaspoons of philadelphia light (alternative to butter)
2 turkey rashers
1 whole tomato (grilled)

Note: Use olive oil spray to cook eggs (unless poaching)

Snack

1 apple
1 handful of almonds

Lunch:

Salad
1 fillet steak (under 250g)
1 bell pepper
1 cup of cherry tomatoes
2 handfuls of spinach
2 teaspoons of oil
(optional: 1 teaspoon of balsamic vinegar)

Dinner

1 hake fillet (or white cod)
1 large sweet potato
1 cup of broccoli

Note: bake fish and boil vegetables

Snack

Chocolate bar of your choice

Note: chocolate bar to be under 300 calories

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