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 90 DAY BIKINI FISH & VEGETARIAN PLAN

PROTEIN SOURCES
Ingredients Amount Protein Carbs Fibre Fats Kcal

Chicken 100g 23 0 0 1 101

Turkey 100g 22 0 0 7 151

Turkey Bacon 100g 25 1 0 2 122

Lean Turkey Sausages 100g 14 10 2 9 177

Veal (3%) 100g 23 0 0 1 101

Pork 100g 22 0 0 3 115

Beef (3%) 100g 22 0 0 3 115

Beef (5%) 100g 22 0 0 5 133

Steak 100g 24 0 0 9 177

Beef Jerky 100g 33 11 2 26 410

Prawn (Shrimp; uncooked) 100g 15 0 0 0 60

Salmon (uncooked) 100g 20 0 0 13 197

White Fish (uncooked) 100g 17 0 0 2 86

Tuna (uncooked) 100g 23 0 0 5 137

1.5 can
drained
Canned Tuna weight
36 0 0 1 153
(~170g)

Egg 1 egg 6 0 0 4 60

Egg Whites (Liquid) 100ml 10 1 0 0 44

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 90 DAY BIKINI FISH & VEGETARIAN PLAN

Low Fat Greek Yoghurt

100g 10 4 0 0 56
(0% Total Fage)

Cottage Cheese (2%) 100g 12 4 0 3 91

Low Fat Cheese 100g 25 0 0 40 460

Fat Free Cheese 100g 26 13 0 1 165

Fat Free Cream Cheese 100g 16 8 0 1 105

Tofu 100g 8 2 0 5 85

O% Fairlife Milk 100ml 5 3 0 0 32

2% Dairy Milk 100ml 3 5 0 2 50

Almond Milk
100ml 0 3 0 1 21
(Unsweetened)

Protein Flapjack 1 20 30 2 6 254

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 90 DAY BIKINI FISH & VEGETARIAN PLAN

CARBOHYDRATES
Ingredients Amount Protein Carbs Fibre Fats Kcal

White Rice (uncooked) 100g 7 82 3 1 365

Brown Rice (uncooked) 100g 8 77 4 3 367

Potato (uncooked) 100g 2 18 0 2 80

Sweet Potato (uncooked) 100g 2 20 3 0 88

Pasta (uncooked) 100g 8 80 3 2 370

Rice Pasta 100g 8 80 8 6 406

Quinoa 100g 14 64 7 6 366

Cous cous 100g 13 73 3 2 362

Oatmeal 100g 14 56 11 7 343

Puffed Rice 100g 6 90 2 1 393

Children's Cereal 100g 4 86 3 5 405

Muesli 100g 11 67 7 6 366

Rice Cakes 1 cake 1 6 0 0 28

Caramel Rice Cakes 1 cake 1 11 0 0 48

7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85

Tortilla Wraps (White) 100g 8 54 3 7 311

Baguette 100g 8 50 4 1 241

Black Beans 100g 5 10 6 0 60

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 90 DAY BIKINI FISH & VEGETARIAN PLAN

Red Kidney Beans 100g 4 11 6 0 60

Refried Beans 100g 5 18 6 0 92

Chickpeas (Tinned) 100g 6 16 7 3 115

Cream of Rice 100g 6 81 1 0 348

FRUITS
Ingredients Amount Protein Carbs Fibre Fats Kcal

Banana 1 1 27 3 0 112

Apple 1 0 25 4 0 100

Orange 1 1 10 2 0 44

Pineapple 100g 11 13 1 0 56

Strawberries 100g 1 6 4 1 37

Raspberries 100g 1 12 7 1 61

Blueberries 100g 1 11 3 0 48

Cranberries (Fresh) 100g 0 12 5 0 48

Melon (Honeydew) 100g 0 9 1 0 36

Kiwi 1 1 11 2 0 48

Mangos 100g 0.5 17 1.8 0.3 73

Grapefruit 1 1 26 4 0 108

Rhubarb 100g 1 5 2 0 24

Apricots (Fresh) 100g 1 11 2 0 48

Lemon 1 1 5 3 2 42

Lime 1 0 5 2 0 20

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 90 DAY BIKINI FISH & VEGETARIAN PLAN

VEGETABLES
Ingredients Amount Protein Carbs Fibre Fats Kcal

Broccoli 100g 5 15 5 0 40

Green Peas 100g 0 25 4 0 80

Green Beans 100g 2 7 3 0 36

Asparagus 100g 2 4 2 0 24

Aubergine 100g 1 6 3 0 28

Leek 100g 1 12 7 1 60

Mushrooms 100g 3 3 1 0 24

Cauliflower 100g 2 5 3 0 28

Zucchini 100g 3 3 1 1 33

Edamame 100g 10 10 5 5 125

Brussel Sprouts 100g 3 9 4 0 48

Artichoke 100g 3 26 2 0 116

Kale 100g 3 10 2 1 61

Cabbage 100g 1 6 3 0 28

Swiss Chard 100g 2 4 2 0 24

Butternut Squash 100g 1 12 2 0 52

Turnip 100g 1 6 2 0 28

Parsnips 100g 1 18 5 0 76

Spinach 100g 3 4 2 0 28

Lettuce 100g 1 3 2 0 16

Cucumber 100g 1 3 2 0 12

Carrot 100g 1 10 3 0 44

Celery 100g 1 3 2 0 16

Bell Pepper 100g 1 5 2 0 24

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 90 DAY BIKINI FISH & VEGETARIAN PLAN

Beetroot 100g 2 10 3 0 48

Onion 100g 1 10 2 0 44

Tomatoes 100g 1 4 1 0 20

Corn 100g 2 12 2 2 74

FATS
Ingredients Amount Protein Carbs Fibre Fats Kcal

Peanut Butter 100g 28 13 8 49 605

Almond Butter 100g 22 5 12 59 639

Almonds 100g 20 21 10 47 587

Walnuts 100g 14 12 7 68 716

Cashew Nuts 100g 18 27 3 44 576

Macademia Nuts 100g 8 14 9 76 772

Desiccated Coconut 100g 7 10 21 68 680

Chia Seeds 100g 18 42 34 32 528

Flaxseed (Seeds) 100g 18 29 27 42 566

1 tbsp 0 0 0 14 126
Oils (Olive, Nuts,
Macadamia, Coconut Oil 1/2 tbs 0 0 0 7 63
etc)
1 tsp 0 0 0 5 45

85% Dark Chocolate 100g 13 38 15 45 609

Olives 100g 1 4 3 15 155

Hummus 100g 8 14 6 10 24

Avocado (without stone) 100g 2 9 7 15 179

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SUPPLEMENTS
Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey Protein 1 Scoop 25 3 0 1 121

Omega 3 1 0 0 0 1 9

BCAA 10g 5 0 0 0 20

Intra-MD 1 scoop 0 30 0 0 120

Dextrose 100g 0 91 0 0 364

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

CONDIMENTS
Ingredients Amount Protein Carbs Fibre Fats Kcal

Heinz Low Sugar Tomato 1 tbsp 0 1 0 0 4

Ketchup

Canned Tomatoes 100g 0 2 0 0 8

Hot SauceHot Sauce 1 tsp 0 0 0 0 0

Low Fat Ranch 1 tbsp 0 3 0 0 30

Low Fat Mato 1 tsp 0 1 0 0 40

Brown Sauce 1 tsp 0 4 0 0 16

Light Soy Sauce 1 tsp 0 0 0 0 8

Light Tomato Pasta Sauce 1/2 cup 3 13 1 2 82

Walden Farm Salad

Dressing (multiple 1 tsp 0 0 0 0 0
flavours available)

Sweet Chilli Sauce 3-4 tbsp 2 15 0 1 77

Mexican & Chinese Spices 1 tsp 0 0 0 0 8

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 90 DAY BIKINI FISH & VEGETARIAN PLAN

Reduced Fat Parmesan 2 tsp 1 2 0 1 21

Balsamic Vinegar 2 tsp 0 2 0 0 8

Sugar Free Maple Syrup 60ml 0 7 0 0 28

100% cocoa 1 tbsp 0 2 1 1 17

Cinnamon PInch 0 0 0 0 0

PB2 2 tbsp 0 3 2 2 50

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SEASONINGS
Spice Good for:

All Spice Sweet mixture of cinnamon, clove & nutmeg- used in baked goods.

Basil Mostly used in Italian Cooking- best with pasta, tomatoes, chicken.

Bay Leaf Adds an earthy flavour to dishes- good in meat dishes, stocks, sauces.

Widely used in Indian cooking. Great when combined with cloves or

Cardamon
cinnamon in baked products.

Cayenne Pepper From red chilli peppers. Adds a heat to your dishes.

Chia Seeds Good in smoothies and chia puddings-nutritious and add texture.

Chilli Powder Mild to Hot- can be used in a range of savoury dishes to add heat

Chives Sweet, aromatic flavour. Great in both sweet and savoury dishes.

Cinnamon Adds an earthy flavour to dishes- good in meat dishes, stocks, sauces.

Cloves Sweet, warming spice- compliments slow cooked meat and baked products.

Corriander Commonly used in chilli or curry dishes

Hot, earthy flavour. Commonly used in Middle Eastern cooking- good

Cumin on meat and fish.

Dill Tangy flavour, good with fish and seafood.

Aniseed flavour- found in Chinese Five Spice, many curries and

Fennel Seeds good with fish dishes.

Fenugreek Sweet spice. Used in Indian cooking, yoghurts, vegetables and sauces.

Garlic Used in cuisines worldwide, particularly Italian. Also has many health benefits.

Ginger Sweet, tangy flavour. Used a lot in Jamaican cooking- meats and cakes.

Mint Cool, refreshing flavour. Used in drinks, with lamb and desserts.

Powdered Mustards Hot, pungent flavour. Used in sauces.

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Nutmeg Nutty, warm, spicy flavour-best in cakes, white sauces, creamed spinach.

Nutritional Yeast Nutty, creamy, cheese flavour-a common cheese substitute.

Oregano Commonly used in Italian cuisine. Pasta, meat, tomatoes.

From dried rep peppers- ranges from sweet to hot.

Paprika
Used in dips, tagines, with eggs.

Slightly peppery flavour. Used as a garnish, particularly good in

Parsley white sauce on fish.

Peppercorns A common seasoning for all savoury dishes.

Rosemary Aromatic flavour. Commonly used with meat, casseroles and roasted potatoes.

Used in Indian cuisine- a deep burnt orange colour, sweet flavour.

Saffron
Very expensive.

Sage Slightly bitter, minty flavour. Good in stuffing or meat dishes.

Sesame Seed Nutty flavour. Array of uses-crackers, salads, seafoods.

Star Anise Liquorice flavour. Used in baking and stocks.

Sweet aniseed/ vanilla flavour- key in French cuisine.

Tarragon
Good with poultry, eggs and cheese.

Sweet, earthy flavour. Good with Mediterranean vegetables,

Thyme pork, fish and lamb.

Tumeric Yellow to Orange colour- used to colour food. Commonly used in curry dishes.

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