Does the mirror remember every day how glamorous you were a few years ago? Have you tried all the diet plans that appear in the news, only to disappoint you after months of trying?

Losing weight and getting fit are synonymous with each other. Yes, a dozen diet plans emerge every week. Some work, others do not. But we are always attentive to this diet plan that does not ask you to stop eating!

Today, we present the 30-day Diet, which will surely regain its lost youth! Do you want to know more? Keep reading

30-day Shred diet plan

30 day shred diet plan menu

Several nutritionists, health gurus, and fitness experts develop several popular diets and weight loss plans. One of those candidates is the 30-day Shred diet plan.

It is not exactly a diet plan, but rather an exercise program aimed at exercise enthusiasts. Made by the famous fitness instructor Jillian Michaels, it includes an exercise DVD that contains circuit workouts, each lasting 20 minutes.

Michaels, however, recommends nutritional and dietary changes as well. It is by no means easy to follow the regime since it is designed by a lady who is also called “the most demanding coach in the United States.”

Jillian Michaels used to be an obese kid, but since she was a teenager she has been dedicated to developing a suitable figure, and since then she has not turned back. Her stay in the television series “The Biggest Loser” made it a familiar name. She has released six exercise books and nine exercise DVDs. It also has a health site that receives approximately 1.6 million monthly visitors.

30 basic days of the Shred diet

Michaels is a model for those who want to get rid of their swollen bellies, he is a successful businessman, an efficient reality show instructor, a popular talk show host, a NESTA, AFAA, AFPA, and Kettlebell Concepts certified professional, the Best author -Fitness supporters and a great motivator. With so many feathers in her cap, this Emmy-nominated fitness expert is considered a complete brand in itself.

The first days of his 20 years in the fitness industry were not so pleasant for Michaels. Today’s great media success, Michaels, had to struggle a lot with his body weight. Hard work, true dedication, and strong determination have greatly helped her achieve her goals and fulfill her dream. It is his personal journey towards fitness and well-being that inspires millions of people. Now she is one of the most inspiring personal trainers in the United States.

The 30-day Shred program, according to Michaels, will help you lose 20 pounds in a month. There are three levels in the program. Every level is harder than the previous one. You must complete each level in 10 days and then move on to the next. The workouts are based on your Strength / Cardio / Abs 3-2-1 training circuit. The DVD also comes with a cooling and heating session for each of the levels.

Michaels loves to share his weight loss secrets with others who are dying to go from ‘sagging’ to ‘fabulous’. According to her, it is the perfect combination of a healthy diet and selected abdominal exercises. While the “Jillian Michaels 3 DVD” can guide you through the exercise regime, we are here to unlock the unique “meal plan to ban the belly” of this American fitness guru. If you also want to eat like Jillian to keep fit, this is what you need: the Jillian Michaels diet!

Jillian Michaels diet program

shredding diet plan male

Jillian Michaels Breakfast

Michaels believes that storing carbohydrates through a proper breakfast is essential to start an entire day and retain energy for a long time.

  • Your favorite breakfast is Ezequiel Muffins. Made from whole grains, it is rich in carbohydrates. She consumes two almond butter muffins, which gives her 500 calories.
  • Michaels also includes whole fresh fruits for breakfast. They contain many vital nutrients necessary for a healthy and perfect start.
  • Organic yogurt is another staple in your breakfast. It is rich in probiotics, which facilitates the digestion process and helps the body absorb nutrients more efficiently. He loves to eat Oikos Greek yogurt since it is rich in protein and tastes wonderful at the same time.
  • Michaels is far from bacon and other foods high in salt.

Jillian Michaels lunch

  • When it comes to lunch, fish is Michaels’ first choice. It is a great source of protein and contributes to a healthy muscle mass. Salmon carpaccio is what he likes as his main lunch item. It can also be any other type of fish.
  • She likes to eat vegetables for lunch. Fresh vegetables are loaded with antioxidants, vitamins, minerals and many other nutritional elements necessary to provide adequate cellular nutrition and combat unwanted body fat.
  • Salad is a must for Michaels’s lunch. It includes cucumbers, green peppers, lettuce, and other vegetables. She considers lettuce as one of the best natural foods that promote weight loss. It is full of water, which keeps us full for a long time and controls our desires to a great extent.
  • Michaels totally avoids fries and other similar items, as they contain large amounts of oil and salt. She also avoids cheese.

Jillian Michaels dinner

  • Michaels is a big fan of fish and tries to include him in dinner too.
  • She also eats grilled chicken from time to time for a boost.
  • Vegetables, especially spinach or asparagus, are an indispensable part of your dinner. In fact, asparagus is mandatory in your diet to lose weight. She prefers that these vegetables are cooked with garlic and lemon to get a wonderful taste.
  • For dinner, Michaels tries to reduce his carbohydrate intake and replace his food ingredients with organic whenever possible. Pizza is a big no-no for her.

Jillian Michaels Snacks

  • Michaels makes sure your snacks are healthy. She eats crispy carrot sticks with hummus or opts for corn chips and parsley.
  • If you want to please your taste buds with something different, fruits and nuts top your list. He loves to eat raw almonds or Brazil nuts with a fresh orange at night.

Jillian Michaels dessert

  • Jillian Michaels’ diet menu cannot be complete without a dessert! She simply can’t help eating dark chocolate between meals. She gets 200 calories from all of her calorie intakes through these delicious bars. This helps a lot to remove excess abdominal fat and get a washboard.

Now here is a 30-day Jillian Michaels 30-day diet plan for you. Follow this and you will lose weight and water fat for a slim and sculpted body.

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30 Day Shred Diet Menu

Before starting this diet, click on the images of your body from different angles for future reference. Here is your week 1 diet menu.


Breakfast (8:00 -9:00 a.m) Lunch (12:00 – 12:20 p.m) Snack (3:30 – 4:00 p.m) Dinner (7:00 p.m)
Day 11 Toast and 2 eggsAvocado and turkey wrapApple, berry, banana smoothieTurkey kebabs
Day 2Yogurt, berries, almondsGrilled Sirloin saladOrange and 4 almondsChicken satay
Day 3Bananas & low-carb wafflesMexican pizzaProtein barBlack bean chili
Day 4Toast with almond butterVegetable pita and hummusTurkey jerkyBaked salmon
Day 5Oatmeal with pecan nuts and applesTuna saladHardboiled egg and appleBlack bean burrito and roasted chicken
Day 6Ezekiel English muffinChickpea burgerVeggies and hummusHoney lemon chicken breasts
Day 7Egg white breakfast wrapTuna salad17 in-shell pistachios and an orangeShrimp veracruzana

How will you feel until the end of week 1

At the end of week 1, I would have lost a lot of water weight. This, in turn, will make you look slimmer and be motivated and focused on your weight loss goal. Here is your Shred diet menu from week 2.


Breakfast (8:00 -9:00 a.m) Lunch (12:00 – 12:20 p.m) Snack (3:30 – 4:00 p.m) Dinner (7:00 p.m)
Day 8Ricotta cheese and pineappleGrilled chicken / tofu saladBaked corn chips and salsa Mediterranean pizza
Day 9Cream cheese and bagelSalmon and blueberry saladWatermelon Mahi Mahi taco
Day 10Sausage and baked sweet potatoGrilled vegetable salad1 pear and 10 in-shell pistachios Baked chicken and veggies
Day 11Egg white breakfast wrapChickpea burgerpopcorn Chicken satay
Day 12Oatmeal with apples and pecan nutsHawaiian chicken saladVeggies and hummus Mahi Mahi taco
Day 13Yogurt, berries, and almondsTurkey and avocado wrapProtein bar Roasted salmon
Day 14Cheerios with banana or berriesMexican pizzaTurkey jerky Black bean chili

How will you feel until the end of week 2

Your body will begin to mobilize fat. Your body’s metabolic rate will increase and begin to feel more energetic. You will love your new lifestyle and wait for week 3.


Breakfast (8:00 -9:00 a.m) Lunch (12:00 – 12:20 p.m) Snack (3:30 – 4:00 p.m) Dinner (7:00 p.m)
Day 15Bagel and cream cheeseSalmon and blueberry saladAlmonds and an orange Turkey kebabs
Day 16Toast and 2 eggsGrilled vegetable saladProtein bar Honey mustard chicken
Day 17Pineapple and cottage cheeseSeared tuna saladSunflower seeds and watermelon Chicken soup
Day 18Egg white breakfast wrapVegetable saladApple berry banana smoothie Mediterranean pizza
Day 19Oatmeal with pecan and an appleMexican pizzaBaked corn chips and salsa Black bean burrito and grilled chicken
Day 20Banana and wafflesChickpea burgerFruit bowl Shrimp veracruzana
Day 21Yogurt, berries, and almondsVegetable pita and hummusTurkey jerky Roasted salmon

How will you feel until the end of week 3

At the end of week 3, he would have lost much of his weight and fat from the water. Your body will look thin and toned. In addition, you will begin to feel confident. Then you will be more excited about week 4.


Breakfast (8:00 -9:00 a.m) Lunch (12:00 – 12:20 p.m) Snack (3:30 – 4:00 p.m) Dinner (7:00 p.m)
Day 22Cheerios with banana or berriesSeared tuna saladProtein bar Turkey kebabs
Day 23Toast and 2 eggsVegetable saladAn orange and 4 almonds Mahi Mahi taco
Day 24Ezekiel English muffinGrilled sirloin saladPear and peach Black bean chili
Day 25Bagel and cream cheeseSalmon and blueberry saladWatermelon Chicken satay
Day 26Sausage and baked sweet potatoGrilled vegetable saladAn apple and a hardboiled egg Grilled chicken and vegetables
Day 27Ezekiel English muffinChicken salad with mango and avocadoApple berry banana smoothie Honey lemon chicken
Day 28Pineapple and ricotta cheeseVegetable pita and hummusBaked corn chips and salsa Shrimp veracruzana
Day 29Bananas and wafflesAvocado and turkey wrapVeggies and hummus Mixed veggie pizza
Day 30Cheerios with banana or berriesGrilled sirloin saladPlum and apple smoothie Black bean burrito and BBQ chicken

How will you feel until the end of week 4?

Click on your body photos from different angles and compare them with the ones you took before starting this diet. Also, look in the mirror, look more closely: you will see a confident, active and hard woman who can get everything she thinks. Congratulations

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30-Day Shred Diet Practice 

Michaels believes in the use of all the muscles of the human body to eliminate excess sagging and achieve a toned body. Training is difficult, but you will not need large investments or equipment as such. Take some weights, take 20 minutes to perform the movements and be constant to get the results you want. You should also wear comfortable clothes and shoes.

Is 30-Day Shred Diet suitable for all obese people?

While many women and men of various age groups have benefited from this weight loss plan, it may not be ideal for everyone. You should check your fitness and health conditions by a doctor to make sure you are fit for this rigorous exercise plan. Not everyone loses 20 pounds in a month after trying this plan, but losing 15 pounds is a common experience.

How To Make Effective 30 Day Shared Diet

shred diet meal plan pdf

You could also buy the DVD and try the changes at home, but careful planning is necessary if you want to make the most of this program. Here are some useful tips that you can use to succeed in this regard:

#1. Measure before and after

Before starting the program, take a tape and measure your waist, chest, hips, and thighs. You can write down the measures found. They can be compared with the changes found after the end of the program a month later. That way you can understand how well you did it.

#2. Consistency

Diligence and consistency are absolutely necessary when you want to lose weight while sticking to this plan. According to your daily schedule, you must schedule a time each day to exercise. This will require less than an hour. This can be done at night or in the morning or at any other time suitable for you. However, it is necessary that as soon as you start exercising at a specific time of day, you comply.

#3. A healthy and balanced food

Any weight loss program requires followers to adopt a healthy diet. Although Michaels is not very specific about what he can and cannot eat, he tells users to follow the basic principles. First, you should throw processed and fat-loaded fast food from your kitchen and refrigerator cabinets. She points out what kind of food you can and can’t eat on the DVD.

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#4. Preparing the body

Many people who buy the DVD and try the works fail because they don’t have enough time to watch them and develop them in advance. Before starting any of the three levels included in the DVD, look at them several times and practice the movements. This will save time and reduce the risk of injury. Eventually, you can complete each level correctly.

#5. Stretching Helps

At the beginning of the 30-day Shred program, Michaels tells him to do dynamic stretching. It helps to open the muscles. However, doing so just before the sessions can cause muscle aches and it will be difficult to continue.

To do better, ideally, you should stretch your pecs, triceps, biceps, and calves. Therefore, you should do static stretching before starting the 30-day workout. This will reduce the risk of muscle pain and injuries.

#6. Stop starving

Michaels doesn’t tell you to starve just because you want to lose a significant amount of weight in a month! Many people think they need to eat less than they do while sticking to the diet. Eating less than necessary can cause loss of muscle mass and fat retention. It is definitely not what you want!

You need some carbohydrates for energy, but don’t overdo it. Eat lots of vegetables and fruits along with whole wheat products. Discard refined flour-based foods.

#7. Hydrates the body

Before trying the exercises, hydrating the body is very important. So be sure to drink plenty of water and homemade fruit juices. Every day, you are likely to lose a lot of body fluids through perspiration while exercising.

#8. Flexibility

Some people may need more than 10 days to complete each phase. Some even stretched up to 50 days. While the coach does not recommend it, you should understand your own body and take it easy if you wish.

#9. Make it comfortable

The exercises are anything but comfortable and, therefore, you should make sure there are other possible ways to feel better. Wear padded sneakers to protect your feet. It would be a good idea to use a thick carpet on the floor. During training, it is natural to feel thirsty. So keep a bottle of water nearby.

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Following the principles of Michael’s diet

Following the celebrity trainer’s training and fitness regime is a tough task, but you can stick to your eating habits to get the most out of the 30-day Shred program.

Michaels does not believe in completely depriving the body of foods with high caloric content. While it is advisable to avoid processed foods, it is sometimes delivered to chocolates. She eats cookies and chocolate bars but makes sure they don’t contain too many chemicals, fake flavors, preservatives, etc. While you take care of them, there is no need to reduce other foods. Basically, eating foods that the body can process is what works.

To exercise hard and regularly, a person’s body will need a lot of energy. For this, drink lots of protein shakes and eat Greek yogurt, cottage cheese, etc. A good balance of fats, proteins, and carbohydrates in each meal keeps you energized.

What are the Advantages of the 30-day Shred diet plan

meal plan for weight loss and muscle gain female
  • The short duration of training is a blessing to everyone, literally. Even men and women who lead a busy life can squeeze in 30 minutes a day in their schedule. Michaels is also flexible over time. You are free to choose at any time of the day according to your schedule.
  • The plan helped thousands of obese men and women lose weight.
  • It works well for those without access to the gym. It saves you the payment of gym fees.
  • The steps involve a series of compound movements that benefit your body. Basically, combine more than one muscle group and you end up mixing various movements, such as squats and shoulder exercises. Then you end up burning more calories.
  • When you stick to the strenuous weight loss plan, you also get other benefits. In addition to achieving a slender body, you will see that your endurance and endurance increased significantly in a month.
  • In most diet and weight loss plans, you will find ways to cheat once in a while. As a coach, Michaels is very strict: she has earned a reputation for being strict with her fitness classes. However, those with lower fitness levels may find alternative solutions. One of the two ladies who accompany Michaels on the DVD shows movements that can be easily performed by followers who find it difficult to make difficult movements of Michaels.

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Limitations of the 30-day Shred plan.

  • No weight loss plan is perfect, and this also applies to the 30-day Crushing. Its main limitations are:
  • The reality that this plan is difficult to fulfill cannot be denied. The duration may not belong, but the movements are difficult for beginners.
  • People with injuries who are recovering from surgery should not do so. The second phase focuses on the knees, and people with knee injuries will have difficulty following.
  • Not all followers can lose 20 pounds, as Michaels promised.
  • This is not for those who are extremely overweight. With this plan, you can lose 20 pounds or more.
  • Michaels says you should practice the plan six days a week. Sounds logical, but for most followers, this can be an overdose. It can cause excessively sore muscle and body aches. Many people will not be able to keep up with the most difficult phases in this way. Experiencing movements four days a week is ideal for most followers.
  • The phases involve the use of weights, but Michaels does not specify the weights. This can make things difficult for beginners. Some movements may require the use of heavier weights than others.


You will be pressured to find any type of plan or diet “a plan suitable for everyone” as it is. The 30-day Shred plan is certainly not intended for obese men and women. Clearly, it is not for those who have large amounts of body fat. Nor is it intended for obese people who find sweat strictly inappropriate. However, fitness seekers with small to medium body fat levels who want visible weight loss results without going to the gym can adopt the plan. With consistency, hard work, and planning, it is not impossible to get the benefits of this plan.

Do you feel inspired to change your own diet plan to lose weight? Share your thoughts with us below.