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Bikini Meal Plan

by cassey-ho

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Phase  1:  Cassey's  Bikini  Meal  Plan I  will  be  eatng  this  pretty  much  every  single  day  for  the  next  few  weeks.  I  will  have  one  YOLO  meal  a  week  as  a  substitution  for  one  of  these  meals  to  keep  my  sanity!  For  water,  I  will  be  intaking  1.5   gallons  a  day.  Please  remember  that  this  is  a  very  restrictive  meal  plan  that  is  designed  to  get  me  ready  for  my  fitness  bikini  competition,  so  if  you  feel  like  this  does  not  suit  your  lifestyle  or  if  you   have  different  goals,  take  a  look  at  the  meals  you  like  on  here  or  on  blogilates.com/recipe-­‐index  to  inspire  healthy  eating  suited  for  you! Food Items Meal 1: Oatmeal, Egg Whites, & Broc! Serving Calories Protein (g) Fat (g) Carbs (g) Sugars (g) Fiber (g) Oats, Rolled, regular or quick or instant, cooked, without salt 0.25 x cup dry Chicken Egg, egg white, cooked, no added fat Broccoli, boiled, drained, no salt added Note: Cook oats in water, make egg whites on frying pan with PAM, steam broc. Season with soy sauce, tabasco, or sriracha. 0.5 x cup (8.6 oz) 1 x stalk, medium, 7-1/2" - 8" long (6.3 oz) 37 63 63 2 13 4 1 0 1 6 1 13 0 1 3 1 0 6 Total: 1 x medium [7" to 7-7/8" long, 6.6 oz as purchased] (4.2 oz) 0.33 x cup (8.6 oz) 1 x scoop (1.1 oz) 163 105 42 130 19 1 9 23 2 0 0 2 20 27 1 3 4 14 1 1 7 3 0 1 Meal 2: Protein Pancake (inspired by TIU) Banana, raw Chicken Egg, egg white, cooked, no added fat 100% Whey Protein Powder, Chocolate or Vanilla Note: Mix protein powder, eggs, and mashed banana in a bowl with about 1/4 cup water to reach pancake batter consistency and then spray skillet with PAM and pour batter into small circles. Flip after about 30 sec on one side. Total: 1 x medium, 2" dia, 5" long, raw (4 oz) 1 x scoop (1.1 oz) 277 103 130 33 2 23 3 0 2 31 24 3 16 10 1 4 4 1 Meal 3: Post Workout Meal Sweet Potato, baked in skin, no salt added, edible portion 100% Whey Protein Powder, Chocolate or Vanilla Note: Eat this after your workout. It does not really have to be your third meal. Total: 1 x medium, 2" dia, 5" long, raw (4 oz) 1 x stalk, medium, 7-1/2" - 8" long (6.3 oz) 4 x oz (1 oz) 233 103 63 160 25 2 4 32 3 0 1 2 27 24 13 0 11 10 3 0 5 4 6 0 Meal 4: Sweet Potato, Broc & Chicken! Sweet Potato, baked in skin, no salt added, edible portion Broccoli, boiled, drained, no salt added Breast Split, baked no skin Note: Bake or steam all to keep as many nutrients as possible! Season with soy sauce, tabasco, or sriracha. Total: 8 x leaf outer (1 oz) 5 x sheet (0.1 oz) 3 x oz (1 oz) 0.5 x cup, pieces (5.1 oz) 326 38 50 120 41 39 3 5 24 1 3 1 0 1 0 37 7 0 0 10 12 3 0 0 3 10 5 5 0 2 Meal 5: Handrolls! Lettuce, cos or romaine, raw, edible portion Sea Vegetable, Nori, Sushi, Toasted Breast Split, baked no skin Mushrooms, shiitake, cooked, no salt added 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: 1 x large (1.8 oz) (1.8 oz) 4 x cup (1.1 oz) 1 x stalk, medium, 7-1/2" - 8" long (6.3 oz) 4 x oz (1 oz) 249 78 28 63 160 33 6 3 4 32 2 5 0 1 2 18 1 4 13 0 6 1 1 3 0 11 0 3 6 0 Meal 6: Chicken & Broc with Side Salad Chicken Egg, whole, hard-boiled Spinach, raw, edible portion Broccoli, boiled, drained, no salt added Breast Split, baked no skin 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: 20 x almond 329 139 46 5 5 200 9 12 12 34 18 5 5 156 4 1 1 54 9 3 3 49 Any time Snacks Almonds, raw Total: Daily Total: www.blogilates.com 139 1716
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