The Shred Diet Cookbook: Huge Flavors - Half the Calories

The Shred Diet Cookbook: Huge Flavors - Half the Calories

by Ian K. Smith M.D.

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Can I eat that on SHRED?
Hundreds of thousands have lost extraordinary amounts of weight on Dr. Ian K. Smith's SHRED programs, using his proven killer combo of diet confusion, meal spacing, meal replacement and strategic snacking. Now, in Dr. Ian's first-ever cookbook, he's deliciously answering the question so many of those dieters have asked: "Can I eat that on SHRED?" In THE SHRED DIET COOKBOOK, you'll enjoy:
-Midday recipes: from Heavenly Cheeseburgers to Green Bean and Artichoke Stir Fry
-Protein-rich dinners that are quick to make and satisfying to eat: from Cheese-packed Chicken Breasts to Seared Mustard Pork Chops and Cider-braised Onions
-Side-dishes: from Crispy Sweet Potato Wedges with Ginger-Soy Glaze to Creamy Polenta
-Snack preparations so simple and so good you'll want to plan a party around them
-Carb recipes that make them count, including pancakes, potatoes, and pastas
-Southern specialties and recipes from Dr. Ian's family: from Dr. Ian's Sweet Barbecue Steaks to Uncle Johnny's Black-eyed Pea Salad to Ma's Eggplant Parmesan-Complete nutritional information and portioning for each recipe -Over 35 all-new recipes for meal--replacing smoothies and soups

Product Details

ISBN-13: 9781466866850
Publisher: St. Martin's Press
Publication date: 03/03/2015
Sold by: Macmillan
Format: NOOK Book
Pages: 352
Sales rank: 452,209
File size: 11 MB
Note: This product may take a few minutes to download.

About the Author

IAN K. SMITH, M.D. is the author of twelve books, including the number 1 New York Times Bestsellers SHRED: THE REVOLUTIONARY DIET, and SUPER SHRED: The Big Results Diet. He is the creator and founder of the 50 Million Pound Challenge and The Makeover Mile. Smith has done extensive work on TV, including long-time roles as medical contributor to the Rachael Ray Show, co-host of the Emmy-winning daytime talk show "The Doctors," and the medical/diet expert on VH1's highly-rated "Celebrity Fit Club." A graduate of Harvard, Columbia, Dartmouth Medical School, and the University of Chicago's Pritzker School of Medicine, Smith is currently serving his second term on the prestigious President's Council on Fitness, Sports, and Nutrition.

Ian K. Smith, M.D. is the #1 New York Times bestselling author of SHRED, SUPER SHRED, THE SHRED POWER CLEANSE and other top-selling titles. He has created two national health initiatives--the 50 Million Pound Challenge and the Makeover Mile—and has served two terms on the President’s Council on Fitness, Sports, and Nutrition. A graduate of Harvard, Columbia, and the University of Chicago’s Pritzker School of Medicine, Smith is an avid fitness enthusiast and sportsman.

Read an Excerpt

The Shred Diet Cookbook

By Ian K. Smith

St. Martin's Press

Copyright © 2015 Ian K. Smith, M.D.
All rights reserved.
ISBN: 978-1-4668-6685-0



SHRED and SUPER SHRED are more than just popular diet programs; they are a way of life. When I envisioned these programs, I had three rules in mind. First, they must be inexpensive. Second, they must be realistic. Third, they must not ask for perfection. With these three cornerstones as a foundation, the SHRED lifestyle was born. So many SHREDDERs have emailed, tweeted, or posted Facebook messages saying they would like a cookbook of SHRED-approved meals that would help them continue to lose weight while at the same time not compromising taste. People who are trying to lose weight want to have fun, delicious meals just like everyone else, maybe more than everyone else. Getting banished to the diet aisle in the grocery store is no one's idea of a good time. The SHRED Diet Cookbook is my scrumptious answer to your desire to eat great food and lose weight.

What many SHREDDERs find appealing is that the foods that are suggested on the programs are real, affordable foods that you can find in almost any grocery store. There are plenty of tasty, healthy foods that are not organic or carrying some barely unpronounceable name. Many of the foods that we've been eating since we were children are completely acceptable, but SHRED teaches you how to prepare them in a healthier way so that they don't lose their flavor and their calorie counts don't add unwanted pounds.

The idea that a person might live the rest of their life without having a slice of pizza is crazy. Pizza, burgers, and pasta are fun, tasty foods that also can be quite nutritious depending on how they're prepared and the size of the portions. It is only realistic to expect that people are going to have these foods as well as ice cream and cake and other favorites. The SHRED lifestyle doesn't ban these foods, nor does it punish you for having them. Instead, it teaches you how to literally have your cake and eat it too. You'll satisfy your craving, but at the same time not increase those numbers on the scale. Everything in moderation is really something that a SHREDDER can live by as long as the balance leans toward clean, healthy eating.

Although many believe that losing weight means a strict diet of whole grains, fiber, and super foods, the truth of the matter is that no one is nor can be expected to be perfect when it comes to making nutrition and exercise decisions. Sometimes the portion might be bigger than suggested. You might have a couple of glasses of wine instead of one. You might not make it to the gym to work out on your scheduled day. The SHRED lifestyle acknowledges that you will not be perfect. SHRED and SUPER SHRED don't penalize you for being human.

SHRED: The Revolutionary Diet is the original program that works in six-week cycles. After completing the six weeks, you cycle back and do another six weeks but in a different sequence. The program is based on three major components: spacing out your meals; eating four small- to moderate-sized meals a day; and diet confusion for which you vary the types and quantity of foods. The average results from this six-week program are 20 pounds, 4 inches, and two sizes. Although the timing of meals and snacks can be different for everyone based on when you get up to start your day, a typical eating day on the SHRED program might look something like this:

8:30 A.M. 10:00 A.M. 11:30 A.M. 1:00 P.M. 3:30 P.M. 7:00 P.M. 8:30 P.M.

Meal 1
Snack 1
Meal 2
Snack 2
Meal 3
Meal 4
Snack 3

This is an example of what day 1 week 2 on SHRED might look like:


• 1 banana

Smoked Salmon and Egg Sandwich

• ½ cup of apple juice (not from concentrate)


Artichoke-Basil Dip and Celery


• 1 cup of Smoky Lentil Soup

• Unlimited plain water (flat or fizzy)


Mediterranean Popcorn


• Small green garden salad (Only 3 tablespoons of fat-free dressing, no bacon bits, no croutons. Keep it clean.)

Herbed Goat Cheese-Stuffed Chicken Breasts with steamed broccoli

• 1 cup of unsweetened iced tea


• 1 bowl of Tomato and White Bean Soup

• 1 serving of Simple, Gorgeous Glazed Carrots

• 1 cup of lemonade and 1 cup of plain water


Smoky Kale Chips

SUPER SHRED: The Big Results Diet is the accelerated version of SHRED. This is a program designed for people who want to lose weight quickly, but in a healthy manner. Many who have reached a weight-loss plateau or who need to get the weight off quickly because they are going on vacation or have an event to attend soon will use this four-week accelerated program. The average result after these four weeks is an astounding 20-pound weight loss. Some people will do a cycle of SHRED, then a cycle of SUPER SHRED and all types of combinations, mixing up the routine to keep their weight loss going.

SUPER SHRED's primary concepts are Negative Energy Balance (energy consumed is less than the energy expended), Calorie Disruption (varying the quantity of calories you consume each day), and Sliding Nutrient Density (eating more plant-based meals during the latter part of the day). Each of the four weeks of SUPER SHRED is dramatically different, but here is what a typical day of week 1 might look like:

7:30 A.M. 8:30 A.M. 10:00 A.M. 11:30 A.M. 12:30 A.M. 4:30 P.M. 7:30 P.M.

Meal 1
Snack 1
Snack 2
Meal 2
Meal 3
Meal 4

This is an example of what day 1 week 1 on SUPER SHRED might look like:


• ½ cup of blueberries

• 1 cup of apple-walnut grits

• 1 cup of fresh orange juice or 1 cup of coffee (limit sugar to 1 packet; limit milk or half-and-half to 1 tablespoon)


Mexican Pita Chips


• 1 bag of White Cheddar SHRED POP popcorn™ (


Vigorous Green Smoothie


• Bowl of Uncle Johnny's Black-Eyed Pea Salad

• 1 cup of lemonade


• Start with 1 cup of water

Grilled Garlic-Lemon Sea Bass and steamed vegetables

• 1 cup unsweetened iced tea

The core of the SHRED lifestyle is also the core of The SHRED Diet Cookbook. These recipes are meant to be fun, tasty, healthy, easy, and satisfying. Some of the recipes are simplified, healthier versions of old standards, whereas others will have ingredients that you might not have tried before and that will open your palate to something new and wonderful. Just like the SHRED diet programs, I have arranged this book to be easy and to the point. If you're following one of the programs, you might alter a recipe to fit the recommendations for a calorie count for that particular meal. There are lots of creative, tasty recipes in this book, so be adventurous and try out as many of them as possible. Some you will eventually identify as your go-to recipes; others you might decide to save for special occasions when you want something unique and satisfying. The bottom line is that you don't have to be a James Beard Award-winning chef to cook and enjoy these recipes. You simply need an open mind, a few ingredients, a few well-used pots and pans, and a willingness to have fun. Enjoy!


BREAKFAST RECIPES: A Strong Start to the Day

Energy Blast Yogurt
Healthy Granola
Red Pepper and Scallion Scramble
Pumpkin-Pecan Oatmeal
Grilled Cheese Greatness
Breakfast Quinoa
Herbed Egg-White Wraps
Turkey Sausage Frittata
Whole-Wheat Pancakes with Blueberry-Lemon Compote
Gramma's Old-Fashioned Pancakes
Smoked Salmon and Egg Sandwich
Mediterranean Breakfast Pita Pockets
Individual Mushroom-and-Swiss Quiches
Kale Baked Eggs
Buckwheat Crêpes with Cinnamon Honey
Chia-Pomegranate Breakfast Pudding
Green-Chile-and-Egg Quesadillas
Melon-Berry Cups
Apple-Walnut Grits
Chocolate Whole-Grain Waffles with Strawberry Syrup
Broiled Almond-Banana Toast

Breakfast is the most important meal of the day, especially in the SHRED lifestyle. Your body has not been nourished for the last 8 hours and needs to be refueled to start the day. Many make the mistake of thinking that breakfast is a chance to save on calories, so they skip it altogether or they barely eat anything at all.

I like to use a car analogy when I describe the importance of breakfast. Imagine that you've had a busy day driving around running errands and by the time you finally pull into your garage, your car's fuel gauge is just a hair away from being empty. The next day, you have a 200-mile drive planned. Would you hit the road the next morning without getting gas? Of course not. You would refuel first thing so that you have at least enough gas to get to your destination. The same is true of your body's need for fuel in the morning. You need calories and nutrients as a source of fuel to get your day off to a good start.

Make sure you eat breakfast within an hour of getting up. Going too long without nourishment deprives your body and is counterproductive to physical and mental functioning. You will be eating your first snack of the day approximately 90 minutes after having breakfast, so don't wait too late to get in your first meal and throw off the rest of your meal schedule for the day.

Meal spacing can be just as important as what you eat, how much you eat, and the calories you consume. Research has shown that how one spaces their meals can be advantageous to weight loss. Regular eating can have a direct impact on hormones such as insulin and cortisol. These hormones in turn can have an impact on how much and where the body stores fat. Keeping hormone levels as consistent as possible and avoiding spikes in their release as well as their concentration in blood levels can be an added benefit when trying to maintain or lose weight.

The SHRED lifestyle means that there's as much attention paid to when you're eating as there is to what you're eating. Many people trying to lose weight don't find success because they are not being mindful of when they eat. They go for long periods of time without eating and then indulge in a large meal or snack when they can't take the hunger pains any longer. It's important to avoid this type of sporadic, over-indulgent eating pattern. Distributing calories as evenly as possible throughout the day is an important strategy for optimal nutrition.

The type of fuel you load up on in the morning is equally important when it comes to creating your best opportunity for a healthy and satisfying day of nourishment. Fiber, protein, and a full complement of vitamins are important when choosing a breakfast in the morning. Ideally, you will want to eat at least five servings of fruits and vegetables combined, so starting the day with one or two servings of fruit is an easy way to make sure you reach this goal on a daily basis. You can eat a piece of fruit as well as a glass of fresh juice or even a smoothie. Don't be afraid to be creative when figuring out a way to get in your fruit.

The following breakfast recipes have been chosen because they check off a lot of boxes. They are easy to prepare, inexpensive, extremely tasty, and pack a powerful nutritional punch. Feel free to make smart substitutions with some of the ingredients, but be mindful of how this might alter the calorie counts as well as other nutritional components of the meal.


The best breakfast to start the day includes fresh, eye-opening flavors that will get you up and moving without making you feel full or setting you up for a midmorning crash. Combining the staying power of oats, a blast of sweetness from fruit and honey, and the pleasing smoothness of yogurt, this one-bowl treat will get you off on the right foot. You can even count on a big helping of antioxidants along with those mouthwatering blueberries!


One 5.3-ounce container plain nonfat Greek yogurt
½ teaspoon honey
Pinch ground cinnamon
2 tablespoons rolled oats
Zest of 1 lemon
1 tablespoon dried blueberries
1 teaspoon roasted unsalted sunflower seeds

In a small bowl, combine the yogurt, honey, cinnamon, oats, and lemon zest and stir to mix. Let stand about 5 minutes to soften the oats. Sprinkle the blueberries and sunflower seeds over the top and enjoy.

NUTRITIONAL INFORMATION Per Serving: 181 cal., 2 g fat, 0 g sat. fat, 24 g carb., 16 g protein, 70 mg sodium, 10 g sugar, 3 g fiber.


The name says it all. This is a grab-and-go boost to your immune system, full of usable calories to see you through to lunch without hunger pangs, plus a nice dose of fiber. That's the good news. The better news? All that healthiness comes wrapped in tons of flavor from the nutty almonds, the sweet apple juice, and the sparkle of cinnamon and ginger. It's also a tremendous option as a snack anytime you're in a rush.


1 cup old-fashioned rolled oats
2 tablespoons slivered almonds
1 plain rice cake, crushed into small pieces in a resealable plastic bag
1 tablespoon flaxseed meal
¼ cup apple juice
1 tablespoon honey
2 teaspoons canola oil
½ teaspoon vanilla extract
½ teaspoon ground cinnamon
½ teaspoon ground ginger
Pinch salt
1/3 cup dried cranberries

1. Preheat the oven to 325 degrees F. Line a baking sheet with parchment paper.

2. Combine the oats, almonds, rice cake, and flaxseed meal in a medium bowl and toss. In another small bowl, whisk together the apple juice, 2 tablespoons of water, the honey, canola oil, vanilla extract, cinnamon, ginger, and salt until combined.

3. Pour the liquid mixture over the dry ingredients and toss well to combine. Spread in a single, even layer on the lined baking sheet.

4. Bake, stirring frequently with a wooden spoon, until golden brown and crisp, about 30 minutes. Remove from the oven, stir in the cranberries, and let stand until completely cool.

5. Serve with yogurt or milk, and store any extra in an airtight container at room temperature.

NUTRITIONAL INFORMATION Per Serving: 301 cal., 8 g fat, 1 g sat. fat, 8 g carb., 8 g protein, 171 mg sodium, 19 g sugar, 4 g fiber.


A simple scramble can be a great, protein-rich way to start off your morning, more so if it includes garden-fresh vegetables. The bell peppers and onions perk up the eggs in this dish and are cooked just until they soften so that they go well with the texture of the scramble but not so much that they lose their nutrient value. A little sweet paprika throws in a flavor twist that makes the dish even better.


2 teaspoons extra-virgin olive oil
½ large red bell pepper, seeded and finely chopped
6 scallions, white and green parts separated and sliced
4 large eggs
4 large egg whites
¼ 1/4 teaspoon sweet paprika
4 slices whole-grain bread, toasted
2 teaspoons whole-grain mustard

1. Heat the olive oil in a large skillet over medium heat. Add the bell pepper and scallion whites and cook until softened, 3 to 4 minutes. Reduce the heat to medium-low.

2. While they cook, whisk the eggs and egg whites together in a small bowl until combined. Add the paprika, salt and pepper to taste, and whisk to blend.

3. Pour the eggs into the skillet over the bell pepper and onions and cook until the eggs are set and scrambled, 3 to 4 minutes.

4. Spread a thin layer of mustard on each toast slice. Divide the eggs among the toasted bread slices, sprinkle the scallion greens over the top and serve.

NUTRITIONAL INFORMATION Per Serving: 259 cal., 14 g fat, 3 g sat. fat, 21 g carb., 16 g protein, 353 mg sodium, 2 g sugar, 5 g fiber.


Excerpted from The Shred Diet Cookbook by Ian K. Smith. Copyright © 2015 Ian K. Smith, M.D.. Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents


1 Eating the SHRED Way?,
2 Breakfast Recipes: A Strong Start to the Day?,
3 Midday Recipes: The Power to Get Through?,
4 Evening Recipes: Finishing the Day Strong?,
5 Sides: Making Your Meal Complete?,
6 Snacks: Your Bridge Between Meals?,
7 Smoothies?,

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The Shred Diet Cookbook: Huge Flavors - Half the Calories 4.8 out of 5 based on 0 ratings. 6 reviews.
Anonymous More than 1 year ago
The Shred Diet Cookbook is a great companion to anyone who is interested in Ian's Shred or Super Shred plans. The book has a very brief overview of the shred plan, but this is very concise so you may want to also read the other books. The heart of the book is the recipes. There are a total of about 180, divided in breakfasts, lunches, dinners, snacks and smoothies. Each recipe gives clear directions and includes full per-serving nutritional information, such as calories, protein, carbs, sodium, etc. Many of the recipes are also accompanied by very nice full color photos of the prepared dishes. It's important to note that this is strictly a recipe book. There is no diet plan, no meal plain, and no shopping list. Overall, the book is beautifully designed and worth having if you like the Shred Diets. I’d also recommend that you buy a copy of Conquer Your Kitchen… The Hungry Chick Dieting Solution Cookbook Reference Guide from Chef Jai Scovers as well and its companion cookbook, Simple, Healthy & Delicious... which is on sale here on BN in Nook and I think the print edition will be coming in the next couple of days for the cookbook. Like another reviewer, I am also a fan of the original book, The Hungry Chick Dieting Solution. It helped my sister and I lose over 30 pounds. Conquer Your Kitchen is filled with over 100 kitchen secrets guaranteed to save you time and money. The charts for food storage are worth the costs of the book alone. Who knew that you should never defrost meat on a counter top? Where Chef Jai tells you to do it makes a lot of sense. With Simple, Healthy & Delicious is filled with delicious meal ideas and recipes like Lemon Shallot Scallops, the Ham & Herb Cheese and the Pound Cake French Toast. Buy both!
Anonymous More than 1 year ago
I wasn’t a fan of the Shred Diet or the Super Shred Diet, which is why I am actually happy whoever recommended The Hungry Chick Dieting Solution in a review about that book. I helped me in so many ways. Since then, I have learned that to achieve true weight loss, there isn't just one cure all for everybody. But, what I do know that the secret to long lasting weight loss is changing how you eat and The Hungry Chick Dieting Solution taught me that. Hungry Chick is one of those books that you just have to read to believe how good it is. But, I digress. Right now, I have been in a constant search to find recipes and meal ideas to help me do this. That is why I really like this book. I went out and actually bought this book today and I love what I have made so far from it.  I had the Greed Goddess Wedge Salad today for lunch and I even tried the Simply Gorgeous Glazed Carrots that Dr. Ian encouraged for a snack. Hands down, my favorite would have to be the Chicken, Mushroom and Shallot Stir Fry. Amazing. While I will admit, that I’d like for the ingredients to be a little bit more accessible, they still are worth the effort. Dr. Ian has a winner on his hands and I highly recommend it. 
Anonymous More than 1 year ago
The SHRED & Super SHRED diets changed my life and helped me lose almost 40 lbs.  Dr. Ian is not kidding when he says "Huge Flavor - Half the Calories".  These recipes are so delicious and work perfectly following his plans or in maintenance.  I'm gonna buy a couple as gifts too because I know my friends and family will love this cookbook as much as I do.  
Anonymous More than 1 year ago
Thank you to whoever mentioned Conquer Your Kitchen from Chef Jai Scovers. This has to be the best cookbook reference guide ever! I have not cooked a meal in two months without referring back to it, not even the things I found in the Shred Diet Cookbook. I don't have any leftovers. My pasta has gotten better. For the first time in my life, I haven't went into my fridge and been upset because something has gone bad. More importantly, it is helping me control my food portions and the helping improve how my entire family eats. Buy it!
Anonymous More than 1 year ago
Anonymous More than 1 year ago