Bikini Meal Plan

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

Serving

Calories Protein (g) Fat (g) Carbs (g) Sugars (g) Fiber (g)

Meal 1: Oatmeal, Egg Whites, & Broc! Oats, Rolled, regular or quick or instant, cooked, without salt 0.25 x cup dry

37

2

1

6

0

1

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

163

19

2

20

4

7

105

1

0

27

14

3

42

9

0

1

1

0

130

23

2

3

1

1

277

33

3

31

16

4

Note: Cook oats in water, make egg whites on frying pan with PAM, steam broc. Season with soy sauce, tabasco, or sriracha.

Total:

Meal 2: Protein Pancake (inspired by TIU) Banana, raw

1 x medium [7" to 7-7/8" long, 6.6 oz as purchased] (4.2 oz)

Chicken Egg, egg white, cooked, no added fat

0.33 x cup (8.6 oz)

100% Whey Protein Powder, Chocolate or Vanilla

1 x scoop (1.1 oz)

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:

Meal 3: Post Workout Meal 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

100% Whey Protein Powder, Chocolate or Vanilla

1 x scoop (1.1 oz)

130

23

2

3

1

1

233

25

3

27

11

5

103

2

0

24

10

4

63

4

1

13

3

6

160

32

2

0

0

0

326

39

3

37

12

10

Note: Eat this after your workout. It does not really have to be your third meal.

Total:

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)

Broccoli, boiled, drained, no salt added

1 x stalk, medium, 7-1/2" - 8" long (6.3 oz)

Breast Split, baked no skin

4 x oz (1 oz)

Note: Bake or steam all to keep as many nutrients as possible! Season with soy sauce, tabasco, or sriracha.

Total:

Meal 5: Handrolls! Lettuce, cos or romaine, raw, edible portion

8 x leaf outer (1 oz)

38

3

1

7

3

5

Sea Vegetable, Nori, Sushi, Toasted

5 x sheet (0.1 oz)

50

5

0

0

0

5

Breast Split, baked no skin

3 x oz (1 oz)

120

24

1

0

0

0

Mushrooms, shiitake, cooked, no salt added

0.5 x cup, pieces (5.1 oz)

41

1

0

10

3

2

249

33

2

18

6

11

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:

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

Spinach, raw, edible portion

4 x cup (1.1 oz)

28

3

0

4

1

3

Broccoli, boiled, drained, no salt added

1 x stalk, medium, 7-1/2" - 8" long (6.3 oz)

Breast Split, baked no skin

4 x oz (1 oz)

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:

63

4

1

13

3

6

160

32

2

0

0

0

329

46

9

18

4

9

Any time Snacks Almonds, raw

139

5

12

5

1

3

Total:

139

5

12

5

1

3

Daily Total:

1716

200

34

156

54

49

20 x almond

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