HIGH CARB DAY CALORIE REQUIREMENTS MACRONUTRIENTS MOD CARB DAY CALORIE REQUIREMENTS MACRONUTRIENTS LOW CARB DAY CALORIE REQUIREMENTS MACRONUTRIENTS

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2 DAYS BIKINI MEAL PLAN - LB - LB HIGH CARB DAY CALORIE REQUIREMENTS Daily Intake MACRONUTRIENTS (%) (cal) (g) MOD CARB DAY CALORIE REQUIREMENTS Daily Intake MACRONUTRIENTS (%) (cal) (g) LOW CARB DAY CALORIE REQUIREMENTS Daily Intake MACRONUTRIENTS (%) (cal) (g)

3 DAYS BIKINI MEAL PLAN - LB - LB DAILY GOAL Calories BREAKFAST (AM) EGGS & BACON Whole Eggs Low Fat Turkey Bacon g Kale g Tomatoes g Reduced Sugar Ketchup tbsp Butter Spray - LUNCH (PM) CHICKEN & POTATO Potato (Mashed) g Chicken Breast g Broccoli g Carrot g

4 DAYS BIKINI MEAL PLAN - LB - LB PRE-WORKOUT (PM) SHAKE & FRUIT Fruit Piece g Creatine g Beta Alanine g L-Citrulline g POST WORKOUT (PM) CHOCOLATE BANANA SHAKE Banana scoop PB Powder Piece % Cocoa Powder g Unsweetened Almond Milk ml Low Fat Greek Yoghurt ( Fage %) g

5 DAYS BIKINI MEAL PLAN - LB - LB EVENING MEAL (PM) ASIAN TUNA & ASPARAGUS Tuna Steak g Rice g Asparagus g Onion g Peppers g Lemon / Light Soya Sauce tbsp

6 DAYS BIKINI MEAL PLAN - LB - LB DAILY GOAL Calories BREAKFAST (AM) VEGGIE OMELETTE WITH BEANS Whole Eggs Spinach cup Tomatoes g Black Beans g % Cheese g LUNCH (PM) SWEET CHILLI CHICKEN White Rice g Chicken Breast g Sweet Chilli Sauce tbsp Vegetables ( portions) cup

7 DAYS BIKINI MEAL PLAN - LB - LB PRE-WORKOUT (PM) Fiber One Bar Bar g Creatine g Beta Alanine g L-Citrulline g POST WORKOUT (PM) MUSELI Whey w/ Water scoop Muesli g Unsweetened Almond Milk ml EVENING MEAL (PM) SWEET POTATO & BEEF Mashed Sweet Potato g Lean Ground Beef % g Lettuce g Canned Tomatoes cup Spices tsp

8 DAYS BIKINI MEAL PLAN - LB - LB DAILY GOAL Calories BRUNCH (AM) FRIED EGGS & VEGGIES Whole Eggs Spinach cup Tomatoes g g PRE WORKOUT (PM) OATMEAL WITH BERRIES Oatmeal g Unsweetened Almond Milk ml Low Fat Greek Yoghurt ( Fage) g Stevia Sweetner tsp Cinnamon Pinch g Creatine g Beta Alanine g L-Citrulline g Blueberries g

9 DAYS BIKINI MEAL PLAN - LB - LB POST WORKOUT (PM) FLAPJACK & SHAKE Flapjack Fruit Piece g EVENING MEAL (PM) GRILLED FISH Potatoes g White Fish (grilled in garlic & herbs) g Peas g Tomatoes (Roasted) g Kale cup

10 DAYS BIKINI MEAL PLAN - LB - LB DAILY GOAL Calories BREAKFAST (AM) SCRAMBLED EGGS Sprouted Ezikiel Bread Slice Whole Eggs Fat Free Cheese g Mushrooms g LUNCH (AM) SHRIMP SALAD Shrimp g Peppers g Mixed Salad Half Bag Avocado Half Spices tsp

11 DAYS BIKINI MEAL PLAN - LB - LB PRE WORKOUT (PM) WHEY & NUTS g Almonds g Creatine g Beta Alanine g L-Citrulline g POST WORKOUT (PM) CARAMEL RICE CAKES & SHAKE Nut Butter g Caramel Rice Cakes Whey w/ Water Scoop EVENING MEAL (PM) SWEET POTATO FRIES & CHICKEN Sweet Potato (Mashed) g Chicken Breast g Broccoli g Hot Sauce - tsp

12 DAYS BIKINI MEAL PLAN - LB - LB DAILY GOAL Calories BREAKFAST (AM) OATMEAL & BERRIES Oatmeal g Raspberries g % Fairlife Milk ml g LUNCH (AM) TUNA & SWEETCORN WRAPS Canned Tuna can Flatout Low Carb Wraps wraps Spinach g Corn g Tomatoes g Pepper g Low Fat Mayonnaise tbsp

13 DAYS BIKINI MEAL PLAN - LB - LB PRE WORKOUT (PM) g Creatine g Beta Alanine g L-Citrulline g POST WORKOUT (PM) CREAM OF RICE % Fairlife Milk ml Whey Scoops EVENING MEAL (PM) CHICKEN SALAD Chicken Breast g Mixed Leaf Salad g Red Peppers Tomatoes g Reduced Fat Parmesan tsp Feta Cheese g Olive Oil tbsp Balsamic Vinegar tbsp

14 DAYS BIKINI MEAL PLAN - LB - LB DAILY GOAL Calories BREAKFAST (AM) PROTEIN PANCAKES Oats g Whey / scoop Egg White ml Cottage Cheese % g Sugar Free Maple Syrup tsp Butter g Blueberries g LUNCH (PM) CHEESE & TOMATO OMELETTE Whole Eggs Tomatoes g Dried Mixed Herbs tsp % Cheese g

15 DAYS BIKINI MEAL PLAN - LB - LB PRE WORKOUT (PM) g Creatine g Beta Alanine g L-Citrulline g POST WORKOUT (PM) BERRY YOGHURT Strawberries g Blueberries g Low Fat Greek Yoghurt ( Fage %) g Almond Milk ml Stevia Sweetner tsp g EVENING MEAL (PM) STEAK & WEDGES Steak g Spinach g Mushroom g Tomatoes g Sweet Potato g

16 DAYS BIKINI MEAL PLAN - LB - LB DAILY GOAL Calories BREAKFAST (AM) EGGS, BACON & AVOCADO Whole Eggs Lean Bacon (g) Avocado Half LUNCH (PM) SHRIMP SALAD Shrimp g Mixed Leaf Salad g Waldens Farm Salad Dressing - tbsp Additional Salad Veg options: Tomato, Celery, Pepper, Cucumber, Carrot etc g

17 DAYS BIKINI MEAL PLAN - LB - LB PRE WORKOUT (PM) g Creatine g Beta Alanine g L-Citrulline g POST WORKOUT (PM) PB PUDDING & SIDE OF NUTS Nut Butter g Cottage Cheese (%) g % Cocoa Powder tbsp EVENING MEAL (PM) STEAK FAJITAS Lean Steak g Onion g Lettuce g Peppers g Salsa tbsp Mexican Spices - tsp

18 DAYS BIKINI MEAL PLAN - LB - LB DAILY GOAL Calories BREAKFAST (AM) WHEY & NUTS Whey Scoop Nuts g LUNCH (PM) EGG SALAD Whole Eggs Mixed Leaf Salad g Waldens Farm Ranch Salad Dressing - tbsp g Additional Salad Veg options: Tomato, Celery, Pepper, Cucumber, Carrot etc g

19 DAYS BIKINI MEAL PLAN - LB - LB PRE WORKOUT (PM) g Creatine g Beta Alanine g L-Citrulline g POST WORKOUT (PM) STRAWBERRY CHOC PUDDING Strawberries g % Cocoa Powder tbsp Low Fat Greek Yoghurt ( Fage %) g Nuts g Stevia tsp EVENING MEAL (PM) BUNLESS BURGERS Chicken Pattys g Onion g Lettuce g Peppers g Salsa tbsp Low-fat Mayo tbsp Cheese Slice

20 DAYS BIKINI MEAL PLAN - LB - LB DAILY GOAL Calories BREAKFAST (PM) YOGURT & NUTS Low Fat Greek Yoghurt ( Fage %) Sugar Free Flavdrops (Flavouring) g tbsp Nuts g Stevia tsp LUNCH (PM) CHOCOLATE PB SMOOTHIE Unsweetened Almond Milk ml % Cocoa Powder tbsp Peanut Butter g Low Fat Cottage Cheese g Stevia tsp Waldens Chocolate Sauce tbsp

21 DAYS BIKINI MEAL PLAN - LB - LB PRE WORKOUT (PM) g Creatine g Beta Alanine g L-Citrulline g POST WORKOUT (PM) WHEY & CHOCOLATE Whey Scoop % Dark Chocolate Squares EVENING MEAL (PM) SAUSAGE WRAPS Lean Turkey Sausage g Flatout Low Carb Wraps Tomato g Scrambled Eggs Side Salad & Vegetables Bowl