㤀 搀愀礀挀栀愀氀氀攀渀最攀戀椀欀椀渀椀
眀眀眀⸀爀甀搀礀洀愀眀攀爀⸀挀漀洀
㜀 搀愀礀 搀椀攀琀 瀀氀愀渀
90 DAYS BIKINI MEAL PLAN - 150LB
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HIGH CARB DAY CALORIE REQUIREMENTSDaily Intake
Carbohydrates
Protein
Fats
1650
50
35
15
825
578
248
208
144
28
MACRONUTRIENTS (%) (cal) (g)
MOD CARB DAY CALORIE REQUIREMENTSDaily Intake
Carbohydrates
Protein
Fats
1650
30
35
35
495
578
578
124
144
64
MACRONUTRIENTS (%) (cal) (g)
LOW CARB DAY CALORIE REQUIREMENTSDaily Intake
Carbohydrates
Protein
Fats
1350
10
40
50
135
540
675
34
135
75
MACRONUTRIENTS (%) (cal) (g)
DAILY GOAL
90 DAYS BIKINI MEAL PLAN - 150LB
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Protein Carbohydrates Fats Calories
158 195 27 1655
BREAKFAST (9AM) EGGS & BACONIngredients Amount Protein Carbs Fibre Fats Kcal
Whole Eggs 2 12 0 0 8 120
Low Fat Turkey Bacon 75g 17 1 0 2 90
Kale 100g 3 10 2 1 61
Tomatoes 75g 0 3 0 0 12
Reduced Sugar Ketchup 1 tbsp 0 3 0 0 12
Butter Spray - 0 0 0 0 0
Total 32 17 2 11 295
LUNCH (1PM) CHICKEN & POTATOIngredients Amount Protein Carbs Fibre Fats Kcal
Potato (Mashed) 150g 3 30 6 0 132
Chicken Breast 80g 23 0 0 3 119
Broccoli 100g 1 7 3 0 32
Carrot 100g 1 10 3 0 44
Total 28 47 12 3 327
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PRE-WORKOUT (3PM) SHAKE & FRUITIngredients Amount Protein Carbs Fibre Fats Kcal
Whey 1 scoop 25 3 0 2 130
Fruit 1 Piece 0 25 2 0 100
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 30 28 2 2 250
POST WORKOUT (5PM) CHOCOLATE BANANA SHAKEIngredients Amount Protein Carbs Fibre Fats Kcal
Banana 1 scoop 1 27 3 0 112
PB2 Powder 1 Piece 10 6 4 3 91
100% Cocoa Powder 5g 0 2 1 1 17
Unsweetened Almond Milk 300ml 1 1 0 0 8
Low Fat Greek Yoghurt(Total Fage 0%) 200g 20 8 0 0 112
Total 32 4 8 4 340
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EVENING MEAL (8PM) ASIAN TUNA & ASPARAGUSIngredients Amount Protein Carbs Fibre Fats Kcal
Tuna Steak 120g 28 0 0 6 166
Rice 65g 3 50 2 1 221
Asparagus 50g 1 2 1 0 12
Onion 30g 0 3 1 0 12
Peppers 30g 0 2 1 0 8
Lemon 1/2 0 2 1 0
Light Soya Sauce 2 tbsp 0 0 0 0
8
16
Total 36 59 6 7 443
DAILY GOAL
90 DAYS BIKINI MEAL PLAN - 150LB
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Protein Carbohydrates Fats Calories
152 201 28 1664
Ingredients Amount Protein Carbs Fibre Fats Kcal
Whole Eggs 2 14 0 0 8 128
Spinach 1 cup 1 3 1 0 16
Tomatoes 75g 0 3 0 0 12
Black Beans 200g 10 20 12 0 120
2% Cheese 30g 3 1 1 4 52
Total 28 27 14 12 328
LUNCH (1PM) SWEET CHILLI CHICKENIngredients Amount Protein Carbs Fibre Fats Kcal
White Rice 40g 4 34 2 0 152
Chicken Breast 100g 25 0 0 2 118
Sweet Chilli Sauce 3-4 tbsp 2 15 0 1 77
Vegetables (2 portions) 2 cup 0 5 5 0 20
Total 31 54 7 3 367
BREAKFAST (9AM) VEGGIE OMELETTE WITH BEANS
90 DAYS BIKINI MEAL PLAN - 150LB
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PRE-WORKOUT (3PM) SHAKE & FRUITIngredients Amount Protein Carbs Fibre Fats Kcal
Whey 1 scoop 25 3 0 2 130
Fiber One Bar 1 Bar 1 15 5 3 90
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 31 18 5 5 241
POST WORKOUT (5PM) MUSELIIngredients Amount Protein Carbs Fibre Fats Kcal
Whey w/ Water 1 scoop 25 3 0 1 121
Muesli 45g 5 30 3 3 167
Unsweetened Almond Milk 300ml 1 1 0 0 8
Total 31 34 3 4 296
Ingredients Amount Protein Carbs Fibre Fats Kcal
Mashed Sweet Potato 300g 6 60 9 0 264
Lean Ground Beef 3% 90g 22 0 0 3 115
Lettuce 100g 2 5 3 0 28
Canned Tomatoes 1 cup 1 3 0 1 25
Spices 1 tsp 0 0 0 0 0
Total 31 68 12 5 432
EVENING MEAL (8PM) SWEET POTATO & BEEF
DAILY GOAL
90 DAYS BIKINI MEAL PLAN - 150LB
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Protein Carbohydrates Fats Calories
157 181 32 1640
Ingredients Amount Protein Carbs Fibre Fats Kcal
Whole Eggs 4 24 0 0 16 240
Spinach 1 cup 1 3 1 0 16
Tomatoes 75g 0 3 0 0 12
BCAA 5g 5 0 0 0 20
Total 30 6 1 16 288
PRE WORKOUT (3PM) OATMEAL WITH BERRIESIngredients Amount Protein Carbs Fibre Fats Kcal
Oatmeal 40g 7 32 6 4 192
Unsweetened Almond Milk 300ml 1 4 0 3 47
Cinnamon Pinch 0 0 0 0 0
Low Fat Greek Yoghurt(Total Fage)
200g 20 8 0 0 112
Stevia Sweetner 1 tsp 0 0 0 0 0
Blueberries 200g 2 18 6 0 80
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Creatine 5g 0 0 0 0 0
BCAA 5g 5 0 0 0 20
Total 35 67 12 7 451
BRUNCH (11AM) FRIED EGGS & VEGGIES
90 DAYS BIKINI MEAL PLAN - 150LB
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POST WORKOUT (5PM) FLAPJACK & SHAKEIngredients Amount Protein Carbs Fibre Fats Kcal
Protein Flapjack 1 20 30 2 6 254
Fruit 1 Piece 0 2530 2 0 80
Whey 1 scoop 25 3 0 1 121
Total 45 58 4 7 455
Ingredients Amount Protein Carbs Fibre Fats Kcal
Potatoes 230g 6 40 6 0 184
White Fish (grilled in garlic & herbs) 200g 34 0 0 2 154
Peas 75g 4 11 4 0 60
Tomatoes (Roasted) 100g 1 4 1 0 20
Kale 1 cup 2 8 2 0 28
Total 47 60 13 2 446
EVENING MEAL (8PM) GRILLED FISH
DAILY GOAL
90 DAYS BIKINI MEAL PLAN - 150LB
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Protein Carbohydrates Fats Calories
149 114 66 1646
Ingredients Amount Protein Carbs Fibre Fats Kcal
7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85
Whole Eggs 3 18 0 0 12 180
Fat Free Cheese 10g 3 1 0 0 16
Mushrooms 75g 2 2 0 0 16
Total 27 18 3 13 297
LUNCH (11AM) SHRIMP SALADIngredients Amount Protein Carbs Fibre Fats Kcal
Shrimp 150g 22 0 0 1 97
Peppers 75g 1 4 2 0 20
Mixed Salad Half Bag 0 2 0 0 8
Avocado Half 1 2 2 16 156
Spices 1 tsp 0 0 0 0 0
Total 24 8 4 17 281
BREAKFAST (7AM) SCRAMBLED EGGS
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PRE WORKOUT (3PM) WHEY & NUTSIngredients Amount Protein Carbs Fibre Fats Kcal
Whey 1 scoop 25 3 0 2 130
Almonds 30g 7 2 4 16 180
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 32 5 4 18 310
POST WORKOUT (5PM) CARAMEL RICE CAKES & SHAKEIngredients Amount Protein Carbs Fibre Fats Kcal
Nut Butter 30g 8 4 2 15 183
Caramel Rice Cakes 3 3 33 0 0 144
Whey w/ Water 1 Scoop 24 2 0 1 113
Total 35 39 2 16 440
Ingredients Amount Protein Carbs Fibre Fats Kcal
Sweet Potato (Mashed) 200g 4 40 5 0 176
Chicken Breast 100g 25 0 0 2 118
Broccoli 50g 2 4 2 0 24
Hot Sauce 1-2 tsp 0 0 0 0 0
Total 31 44 7 2 318
EVENING MEAL (8PM) SWEET POTATO FRIES & CHICKEN
DAILY GOAL
90 DAYS BIKINI MEAL PLAN - 150LB
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Protein Carbohydrates Fats Calories
142 134 58 1626
Ingredients Amount Protein Carbs Fibre Fats Kcal
Oatmeal 30g 11 26 3 2 166
Raspberries 100g 1 12 7 1 61
0% Fairlife Milk 300ml 15 9 0 0 96
BCAA 5g 5 0 0 0 20
Total 32 47 10 3 343
LUNCH (2AM) TUNA & SWEETCORN WRAPSIngredients Amount Protein Carbs Fibre Fats Kcal
Canned Tuna 1 can 24 0 0 1 105
Flatout Low Carb Wraps 2 wraps 20 14 17 4 172
Spinach 100g 3 4 2 0 28
Corn 100g 2 12 2 2 74
Tomatoes 75g 0 3 0 0 12
Low Fat Mayonnaise 2 tbsp 0 1 0 8 76
Pepper 75g 1 4 2 0 20
Total 42 38 23 15 315
BREAKFAST (10AM) OATMEAL & BERRIES
90 DAYS BIKINI MEAL PLAN - 150LB
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PRE WORKOUT (3PM)Ingredients Amount Protein Carbs Fibre Fats Kcal
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 0 0 0 0 20
POST WORKOUT (5PM) CREAM OF RICEIngredients Amount Protein Carbs Fibre Fats Kcal
Cream of Rice 40g 2 32 0 1 145
Almond Milk 300ml 1 9 0 3 67
Whey 1 Scoops 25 3 0 1 121
Total 28 44 0 5 333
EVENING MEAL (8PM) CHICKEN SALADIngredients Amount Protein Carbs Fibre Fats Kcal
Chicken Breast 150g 34 0 0 3 163
Mixed Leaf Salad 150g 2 5 3 0 28
Red Peppers 1 1 6 2 0 28
Tomatoes 75g 0 3 0 0 12
Reduced Fat Parmesan 2 tsp 1 2 0 1 21
Feta Cheese 50g 9 1 0 21
Olive Oil 1 tbsp 0 0 0 14
229
126
Total 47 19 5
Balsamic Vinegar 1 tbsp 0 2 0 0 8
39 615
DAILY GOAL
90 DAYS BIKINI MEAL PLAN - 150LB
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Protein Carbohydrates Fats Calories
149 119 61 1621
BREAKFAST (10AM) PROTEIN PANCAKESIngredients Amount Protein Carbs Fibre Fats Kcal
Oats 35g 5 20 4 2 118
Whey 1/2 scoop 12 1 0 1 61
Egg White 100ml 10 1 0 0 44
Cottage Cheese 2% 50g 6 2 0 2 50
Sugar Free Maple Syrup 2 tsp 0 5 0 0 20
Butter 10g 0 0 0 9 81
Blueberries 100g 1 11 3 0 48
Total 33 29 7 14 374
LUNCH (2PM) CHEESE & TOMATO OMELETTEIngredients Amount Protein Carbs Fibre Fats Kcal
Whole Eggs 4 24 0 0 16 240
Tomatoes 50g 0 2 0 0 8
Dried Mixed Herbs 1 tsp 0 0 0 0 0
2% Cheese 50g 11 3 0 12 164
Total 35 5 0 28 412
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PRE WORKOUT (3PM)Ingredients Amount Protein Carbs Fibre Fats Kcal
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 0 0 0 0 20
POST WORKOUT (5PM) BERRY YOGHURTIngredients Amount Protein Carbs Fibre Fats Kcal
Strawberries 100g 1 6 4 1 37
Blueberries 100g 1 5 2 0 24
Low Fat Greek Yoghurt(Total Fage 0%) 200g 20 8 0 0 112
Almond Milk 300ml 1 9 0 3 67
Stevia Sweetner 1 tsp 0 0 0 0 0
BCAA 5g 5 0 0 1 20
Total 28 28 6 5 260
EVENING MEAL (8PM) STEAK & WEDGESIngredients Amount Protein Carbs Fibre Fats Kcal
Steak 170g 40 0 0 15 295
Spinach 75g 1 3 1 0 16
Mushroom 100g 3 3 1 0 24
Tomatoes 75g 0 3 0 0 12
Sweet Potato Wedges (2-3 sprays of Butter Spray,
sprinkling of Sea Salt)
200g 4 48 6 0 208
Total 48 31 8 15 555
DAILY GOAL
90 DAYS BIKINI MEAL PLAN - 150LB
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Protein Carbohydrates Fats Calories
133 43 73 1361
Ingredients Amount Protein Carbs Fibre Fats Kcal
Whole Eggs 3 18 0 0 12 180
Lean Bacon 2 (30g) 9 1 0 8 112
Avocado Half 1 3 3 15 151
Total 28 4 3 35 443
LUNCH (2PM) SHRIMP SALADIngredients Amount Protein Carbs Fibre Fats Kcal
Shrimp 200g 30 0 0 1 129
Mixed Leaf Salad 150g 2 2 3 0 16
Waldens Farm Salad Dressing 1-2 tbsp 0 0 0 0 0
Additional Salad Vegoptions: Tomato, Celery,
Pepper, Cucumber, Carrotetc
75g 0 10 5 0 40
Total 32 12 8 5 185
BREAKFAST (10AM) EGGS, BACON & AVOCADO
90 DAYS BIKINI MEAL PLAN - 150LB
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PRE WORKOUT (3PM)Ingredients Amount Protein Carbs Fibre Fats Kcal
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 0 0 0 0 20
POST WORKOUT (5PM) PB PUDDING & SIDE OF NUTSIngredients Amount Protein Carbs Fibre Fats Kcal
Nut Butter 30g 8 4 2 15 183
100% Cocoa Powder 1 tbsp 0 2 1 1 17
Cottage Cheese (2%) 200g 24 7 0 6 178
Total 32 13 3 22 378
Ingredients Amount Protein Carbs Fibre Fats Kcal
Lean Steak 170g 40 0 0 15 295
Onion 50g 0 5 1 0 20
Lettuce 75g 0 2 2 0 8
Peppers 75g 1 4 2 0 20
Salsa 2 tbsp 0 3 0 0 12
Mexican Spices 1-2 tsp 0 0 0 0 0
Total 41 14 5 15 355
EVENING MEAL (8PM) STEAK FAJITAS
DAILY GOAL
90 DAYS BIKINI MEAL PLAN - 150LB
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Protein Carbohydrates Fats Calories
137 40 74 1374
Ingredients Amount Protein Carbs Fibre Fats Kcal
Whey 1 Scoop 25 3 0 1 121
Nuts 30g 7 2 3 15 171
Total 32 5 3 16 292
LUNCH (2PM) EGG SALADIngredients Amount Protein Carbs Fibre Fats Kcal
Whole Eggs 5 30 0 0 20 300
Mixed Leaf Salad 150g 0 2 3 0 8
Waldens Farm Ranch Salad Dressing 1-2 tbsp 0 0 0 0 0
BCAA 5g 5 0 0 0 20
Additional Salad Vegoptions: Tomato, Celery,
Pepper, Cucumber, Carrotetc
200g 0 7 5 0 28
Total 37 15 8 20 356
BREAKFAST (10AM) WHEY & NUTS
90 DAYS BIKINI MEAL PLAN - 150LB
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PRE WORKOUT (3PM)Ingredients Amount Protein Carbs Fibre Fats Kcal
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 0 0 0 0 20
POST WORKOUT (5PM) STRAWBERRY CHOC PUDDINGIngredients Amount Protein Carbs Fibre Fats Kcal
Strawberries 100g 0 4 4 0 16
100% Cocoa Powder 1 tbsp 0 2 1 1 17
Low Fat Greek Yoghurt(Total Fage 0%) 250g 14 8 0 0 132
Nuts 30g 6 2 3 16 176
Stevia 1 tsp 0 0 0 0 0
Total 31 16 8 17 341
EVENING MEAL (8PM) BUNLESS BURGERSIngredients Amount Protein Carbs Fibre Fats Kcal
Chicken Pattys 120g 30 2 0 4 164
Onion 50g 0 2 1 0 8
Lettuce 50g 0 0 1 0 0
Peppers 75g 1 2 2 0 12
Salsa 2 tbsp 0 3 0 0 12
Cheese Slice 2 8 0 0 12 140
Low-fat Mayo 1 tbsp 0 1 0 5 49
Total 19 10 4 21 385
DAILY GOAL
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Protein Carbohydrates Fats Calories
130 51 70 1354
Ingredients Amount Protein Carbs Fibre Fats Kcal
Low Fat Greek Yoghurt(Total Fage 0%) 200g 24 6 0 0 120
Sugar Free Flavdrops(Flavouring) 1 tbsp 0 0 0 0 0
Nuts 30g 7 3 3 17 193
Stevia 1 tsp 0 0 0 0 0
Total 31 9 3 17 313
LUNCH (2PM) CHOCOLATE PB SMOOTHIEIngredients Amount Protein Carbs Fibre Fats Kcal
Unsweetened Almond Milk 300ml 1 1 0 3 35
100% Cocoa Powder 1 tbsp 0 2 1 1 17
Peanut Butter 30g 7 4 2 16 188
Low Fat Cottage Cheese 200g 24 8 0 6 182
Stevia 1 tsp 0 0 0 0 0
Waldens Chocolate Sauce 1 tbsp 0 0 0 0 0
Total 32 15 3 26 422
BREAKFAST (9PM) YOGURT & NUTS
90 DAYS BIKINI MEAL PLAN - 150LB
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PRE WORKOUT (3PM)Ingredients Amount Protein Carbs Fibre Fats Kcal
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 0 0 0 0 20
POST WORKOUT (5PM) WHEY & CHOCOLATEIngredients Amount Protein Carbs Fibre Fats Kcal
Whey 1 Scoop 25 3 0 1 121
85% Dark Chocolate 2 Squares 5 6 4 13 161
Total 30 9 4 14 282
EVENING MEAL (8PM) SAUSAGE WRAPSIngredients Amount Protein Carbs Fibre Fats Kcal
Lean Turkey Sausage 150g 30 5 2 9 177
Flatout Low Carb Wraps 1 9 6 7 2 78
Tomato 100g 1 3 1 0 16
Scrambled Eggs 1 6 0 0 4 60
Side Salad & Vegetables 1 Bowl 0 10 5 0 40
Total 37 18 15 13 337