SAM SLACK’S 7 day shredding

meal plan

are you
ready to
shred
body fat in
just 7 days?
Welcome!

Congratulations for taking

action. For the next 7
Days you will be eating 4
meals each day. Space
these meals out in 4-5
hour intervals. There are 7
options to choose from.
These options all have the
same calories and
macros. If one of the
options doesn't appeal to
you, simply mix and
match a option but do not
swap the meals.

READY TO transform Apply right now:

your physique? samslackfitness.com/apply-now
SAM SLACK’S 7 day shredding
meal plan

Who am I and why you should listen to me?

I'm Sam Slack. I'm a 2 x British Bodybuilding Champion and a father of 2
daughters. Over the past 4 years, I've helped 100's of guys transform their
physiques through my Online coaching programme.

What exactly is the 7 Day Shredding Meal Plan?

The 7 Day Shredding Meal plan is a simple 4 meal per day plan that will help
you shred fat fast while retaining muscle mass and strength.

Why & How does it work?

This meal plan has high protein, moderate carbohydrate, and low fat. Each
option is around 1900 calories which will put you into a calorie deficit,
providing you are weight training 3-4 times per week and are doing around
8-10k steps per day. This meal plan will work for most people but you may
need to adjust the calories after the 7 days.

READY TO transform Apply right now:

your physique? samslackfitness.com/apply-now
SAM SLACK’S 7 day shredding
meal plan

In this 7 Day Shredding Meal Plan, I've given you 7 different options to choose
from. You can mix and match the options as every option has 1900 calories
and roughly the same protein, carbs and fats. You will not be able to swap the
meals as they each have different calories.

What kind of results should I expect?

I've had clients lose anything from 5-7 pounds. This will be body fat and
some water weight. Results will vary from person to person, but as long as
you follow any of the 7 Options you will shred body fat fast.

What's next?
Once we kick-start your fat loss, you'll be a great candidate for my
Sustainable Shredding System where you can apply here.

READY TO transform Apply right now:

your physique? samslackfitness.com/apply-now
SAM SLACK’S 7 day shredding
meal plan

option 1
Calories Carbs Fat Protein

1900 170 60 170

meal 1 meal 2
4 Medium Eggs 150g Chicken breast

200g Blueberries 1 Tortilla Wrap

100g Spinach 1 Red Pepper

1 Banana

meal 3 meal 4
50g Whey protein (mix with water) 150g 5% Fat Beef Mince

30g Almonds 250g Uncle Ben's

Mexican Rice

150g Broccoli

READY TO transform Apply right now:

your physique? samslackfitness.com/apply-now
SAM SLACK’S 7 day shredding
meal plan

option 2
Calories Carbs Fat Protein

1900 170 60 170

meal 1 meal 2
150g 5% Fat Beef Mince 300g 0% Fat Greek Yoghurt

10g Coconut oil 30g Natural Peanut Butter

150g Broccoli 20g Honey

2 Kiwis

meal 3 meal 4
150g Chicken Breast 150g Salmon Fillet

1 Pitta Bread 400g White Potato

Mixed Leaf Salad 150g Green Beans

20g Hummus

READY TO transform Apply right now:

your physique? samslackfitness.com/apply-now
SAM SLACK’S 7 day shredding
meal plan

option 3
Calories Carbs Fat Protein

1900 175 58 170

meal 1 meal 2
40g Whey Protein 2 Medium Whole Eggs
(mix whey with cooked oats)
50g Avocado
60g Oats
100g Smoked Salmon
15g Almond Butter
Mixed Leaf Salad

meal 3 meal 4
4 Chicken Sausages 200g Prawns

200g Sweet Potato 250g Uncle Ben's

150g Broccoli White Basmati Rice

100g Spinach

READY TO transform Apply right now:

your physique? samslackfitness.com/apply-now
SAM SLACK’S 7 day shredding
meal plan

option 4
Calories Carbs Fat Protein

1900 170 55 175

meal 1 meal 2
200g 0% Fat Greek Yoghurt 160g Tuna Chunks

200g Raspberries 1 Tortilla Wrap

20g Cashews 20g Light Mayo

2 Salad Tomatoes

meal 3 meal 4
150g Chicken Breast 150g 5% Fat Beef Mince

90g Pasta (raw weight) 2 Warburtons Thins

10ml Extra Virgin Olive Oil 40g Cheddar Cheese

READY TO transform Apply right now:

your physique? samslackfitness.com/apply-now
SAM SLACK’S 7 day shredding
meal plan

option 5
Calories Carbs Fat Protein

1900 170 60 170

meal 1 meal 2
150g Rump Steak 40g Whey Protein (mix with water)

20g Brazil Nuts 1 Banana

5g Butter 20g 85% Dark Chocolate

100g Spinach

meal 3 meal 4
200g Cod Loin 150g Chicken Breast

300g New Potatoes 100g Cous-cous (raw weight)

150g Asparagus 60g Black Olives

150g Green Beans

READY TO transform Apply right now:

your physique? samslackfitness.com/apply-now
SAM SLACK’S 7 day shredding
meal plan

option 6
Calories Carbs Fat Protein

1900 170 60 170

meal 1 meal 2
5 Medium Whole Eggs 300g 0% Fat Greek Yoghurt

5g Coconut Oil 1 Banana

1 Cinnamon & Raison Bagel 10g Jam

100g Spinach

meal 3 meal 4
150g 5% Fat Beef Mince 6 Venison Meatballs

250g White Potato 200g Sweet Potato

40g Feta Cheese 150g Carrots

150g Broccoli

READY TO transform Apply right now:

your physique? samslackfitness.com/apply-now
SAM SLACK’S 7 day shredding
meal plan

option 7
Calories Carbs Fat Protein

1900 170 60 170

meal 1 meal 2
3 Turkey Sausages 40g Whey Protein (mix with water)

60g Oats 4 Rice Cakes

2g Cinnamon (mix with oats) 20g Cashew Butter

meal 3 meal 4
150g Chicken Breast 150g Rump Steak

50g Avocado 250g Uncle Ben's

150g Green Beans Spicy Mexican Rice

1 Apple

READY TO transform Apply right now:

your physique? samslackfitness.com/apply-now
SAM SLACK’S 7 day shredding
meal plan

"Yes, I eat like this myself"

READY TO transform Apply right now:

your physique? samslackfitness.com/apply-now
SAM SLACK’S 7 day shredding
meal plan
What others are saying about
my Sustainable Shredding System?
"It has been amazing for me with almost 2 stone lost in
those 10 weeks"

"Sam put me on the right track with nutrition, understanding exercise rhythms, inspiration
and accountability - it has been the best investment in myself that just keeps on giving!!"

Mark Stokes
(Entrepreneur, Business & Property Investor)

"His enthusiasm, knowledge, attention to detail and

dedication is second to none and becomes infectious"

"There are a lot of people out there that just give generic diet plans to everyone. With Sam
I had a diet plan and training plan designed specifically to fit around my work. This was
achieved by filling out one of Sam’s client questionnaires which touched on some things
I'd never really considered."

John Macmillan
(Ground worker/Machine Operator)

"In the last 3 weeks alone, I've already lost 10 lbs which is
amazing!"

"Im never ever hungry, it's a really simple programme for me to follow and quite flexible.
It's already made a massive difference. Im really enjoying working with Sam he keeps me
accountable. I highly recommend Sam."

Jamie Madill
(Entrepreneur & Property Investor)

READY TO transform Apply right now:

your physique? samslackfitness.com/apply-now
SAM SLACK’S 7 day shredding
meal plan

"Im going to the gym more, eating better and I'm seeing the
results."

"Sam keeps me accountable for what I should be doing on a daily and weekly basis. Since
joining Sam's coaching programme, I'm heading towards my goals, following the diet and
training plans he has set out for me. Get onto Sam's programme and educate yourself ."

Andi Cooke
(Entrepreneur, Business owner & Property Investor)

"I have achieved a physique that I thought wasn't possible"

"I will be honest even though I did a plan last year I didn't think it was possible to get that
lean naturally. I cannot fault Sam's approach to training and dieting. I am so happy with
the result and it has only got me more addicted to training."

Matt Field
(Contracts Supervisor)

I lost a total of 92 lbs ( 6 st 8 lbs ) using Sam's

online coaching programme. I could not have
done it without my coach and mentor Sam. His
knowledge about all things health & fitness is
second to none and his passion, enthusiasm
and accountability make him a great coach.

Nathan Williams
Event planner & Chef

READY TO GET
transform Apply right now:
SHREDDED?
your physique? samslackfitness.com/apply-now
SAM SLACK’S 7 day shredding
meal plan
will you be our next success story?

I’m here to help 300 men transform

their physiques by the end of 2019.
READY TO transform Apply right now:
your physique? samslackfitness.com/apply-now