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Bikini Meal Plan
Bikini Meal Plan
Food Items Serving Calories Protein (g) Fat (g) Carbs (g) Sugars (g) Fiber (g)
Chicken Egg, egg white, cooked, no added fat 0.5 x cup (8.6 oz) 63 13 0 1 1 0
Broccoli, boiled, drained, no salt added 1 x stalk, medium, 7-1/2" - 8" long (6.3 oz) 63 4 1 13 3 6
Chicken Egg, egg white, cooked, no added fat 0.33 x cup (8.6 oz) 42 9 0 1 1 0
100% Whey Protein Powder, Chocolate or Vanilla 1 x scoop (1.1 oz) 130 23 2 3 1 1
100% Whey Protein Powder, Chocolate or Vanilla 1 x scoop (1.1 oz) 130 23 2 3 1 1
Note: Eat this after your workout. It does not really have to
be your third meal. Total: 233 25 3 27 11 5
Meal 4: Sweet Potato, Broc & Chicken!
Sweet Potato, baked in skin, no salt added, edible portion 1 x medium, 2" dia, 5" long, raw (4 oz) 103 2 0 24 10 4
Broccoli, boiled, drained, no salt added 1 x stalk, medium, 7-1/2" - 8" long (6.3 oz) 63 4 1 13 3 6
Mushrooms, shiitake, cooked, no salt added 0.5 x cup, pieces (5.1 oz) 41 1 0 10 3 2
Note: You can get nori (dried seaweed sheets) at any asian
supermarket for about $1.00 for 10 pieces. You'll want to
slightly wet these then fill with the lettuce (and any other
veggies) strips of chicken breasts, and sauteed mushrooms.
Then roll it up. You may use a mixture of soy sauce &
sriracha with lemon as your dipping sauce! Total: 249 33 2 18 6 11
Meal 6: Chicken & Broc with Side Salad
Chicken Egg, whole, hard-boiled 1 x large (1.8 oz) (1.8 oz) 78 6 5 1 1 0
Broccoli, boiled, drained, no salt added 1 x stalk, medium, 7-1/2" - 8" long (6.3 oz) 63 4 1 13 3 6
Note: 1st dish - Steam chicken and broc. Then boil 1 egg ,
chop up, and serve over a bed of baby spinach. That's dish
2. Total: 329 46 9 18 4 9
Any time Snacks
Almonds, raw 20 x almond 139 5 12 5 1 3
Total: 139 5 12 5 1 3
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