90 Day Bikini 150LB

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90 DAYS BIKINI MEAL PLAN - 150LB
HIGH CARB DAY CALORIE REQUIREMENTS

Daily Intake 1650
MACRONUTRIENTS
(%) (cal) (g)
Carbohydrates 50 825 208
Protein 35 578 144
Fats 15 248 28
MOD CARB DAY CALORIE REQUIREMENTS

Daily Intake 1650
MACRONUTRIENTS
(%) (cal) (g)
Protein 35 578 144
Fats 35 578 64
LOW CARB DAY CALORIE REQUIREMENTS

Daily Intake 1350
MACRONUTRIENTS
(%) (cal) (g)
Protein 40 540 135
Fats 50 675 75
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DAILY GOAL
Protein Carbohydrates Fats Calories
158 195 27 1655
BREAKFAST (9AM) EGGS & BACON

Ingredients 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 & POTATO

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 & FRUIT

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 SHAKE

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

200g 20 8 0 0 112
(Total Fage 0%)
Total 32 4 8 4 340
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EVENING MEAL (8PM) ASIAN TUNA & ASPARAGUS

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 8
Light Soya Sauce 2 tbsp 0 0 0 0 16
Total 36 59 6 7 443
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DAILY GOAL
152 201 28 1664
BREAKFAST (9AM) VEGGIE OMELETTE WITH BEANS

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 CHICKEN

White Rice 40g 4 34 2 0 152
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
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PRE-WORKOUT (3PM) SHAKE & FRUIT

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
Total 31 18 5 5 241
POST WORKOUT (5PM) MUSELI

Whey w/ Water 1 scoop 25 3 0 1 121
Muesli 45g 5 30 3 3 167
Total 31 34 3 4 296
EVENING MEAL (8PM) SWEET POTATO & BEEF

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
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DAILY GOAL
157 181 32 1640
BRUNCH (11AM) FRIED EGGS & VEGGIES

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 BERRIES

Oatmeal 40g 7 32 6 4 192
Low Fat Greek Yoghurt 200g 20 8 0 0 112

(Total Fage)
Stevia Sweetner 1 tsp 0 0 0 0 0
Cinnamon Pinch 0 0 0 0 0
BCAA 5g 5 0 0 0 20
Blueberries 200g 2 18 6 0 80
Total 35 67 12 7 451
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POST WORKOUT (5PM) FLAPJACK & SHAKE

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
EVENING MEAL (8PM) GRILLED FISH

Potatoes 230g 6 40 6 0 184

White Fish
200g 34 0 0 2 154
(grilled in garlic & herbs)
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
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DAILY GOAL
149 114 66 1646
BREAKFAST (7AM) SCRAMBLED EGGS

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 SALAD

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
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PRE WORKOUT (3PM) WHEY & NUTS

Whey 1 scoop 25 3 0 2 130
Almonds 30g 7 2 4 16 180
Total 32 5 4 18 310
POST WORKOUT (5PM) CARAMEL RICE CAKES & SHAKE

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
EVENING MEAL (8PM) SWEET POTATO FRIES & CHICKEN

Sweet Potato (Mashed) 200g 4 40 5 0 176
Broccoli 50g 2 4 2 0 24
Hot Sauce 1-2 tsp 0 0 0 0 0
Total 31 44 7 2 318
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DAILY GOAL
142 134 58 1626
BREAKFAST (10AM) OATMEAL & BERRIES

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 WRAPS

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
Pepper 75g 1 4 2 0 20
Low Fat Mayonnaise 2 tbsp 0 1 0 8 76
Total 42 38 23 15 315
PRE WORKOUT (3PM)

BCAA 5g 5 0 0 0 20
Total 0 0 0 0 20
POST WORKOUT (5PM) CREAM OF RICE

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 SALAD

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 21 229
Olive Oil 1 tbsp 0 0 0 14 126
Balsamic Vinegar 1 tbsp 0 2 0 0 8
Total 47 19 5 39 615
DAILY GOAL
149 119 61 1621
BREAKFAST (10AM) PROTEIN PANCAKES

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
Total 33 29 7 14 374
LUNCH (2PM) CHEESE & TOMATO OMELETTE

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
PRE WORKOUT (3PM)

BCAA 5g 5 0 0 0 20
Total 0 0 0 0 20
POST WORKOUT (5PM) BERRY YOGHURT

Strawberries 100g 1 6 4 1 37
200g 20 8 0 0 112
(Total Fage 0%)
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 & WEDGES

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 200g 4 48 6 0 208

(2-3 sprays of Butter Spray,
sprinkling of Sea Salt)
Total 48 31 8 15 555
DAILY GOAL
133 43 73 1361
BREAKFAST (10AM) EGGS, BACON & AVOCADO

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 SALAD

Shrimp 200g 30 0 0 1 129
Waldens Farm Salad Dressing 1-2 tbsp 0 0 0 0 0

Additional Salad Veg
options: Tomato, Celery,
75g 0 10 5 0 40
Pepper, Cucumber, Carrot
etc
Total 32 12 8 5 185
PRE WORKOUT (3PM)

BCAA 5g 5 0 0 0 20
Total 0 0 0 0 20
POST WORKOUT (5PM) PB PUDDING & SIDE OF NUTS

Nut Butter 30g 8 4 2 15 183
Cottage Cheese (2%) 200g 24 7 0 6 178
100% Cocoa Powder 1 tbsp 0 2 1 1 17
Total 32 13 3 22 378
EVENING MEAL (8PM) STEAK FAJITAS

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
DAILY GOAL
137 40 74 1374
BREAKFAST (10AM) WHEY & NUTS

Whey 1 Scoop 25 3 0 1 121
Nuts 30g 7 2 3 15 171
Total 32 5 3 16 292
LUNCH (2PM) EGG SALAD

Whole Eggs 5 30 0 0 20 300

Waldens Farm Ranch
1-2 tbsp 0 0 0 0 0
Salad Dressing
BCAA 5g 5 0 0 0 20
Additional Salad Veg
options: Tomato, Celery,
200g 0 7 5 0 28
Pepper, Cucumber, Carrot
etc
Total 37 15 8 20 356
PRE WORKOUT (3PM)

BCAA 5g 5 0 0 0 20
Total 0 0 0 0 20
POST WORKOUT (5PM) STRAWBERRY CHOC PUDDING

Strawberries 100g 0 4 4 0 16

250g 14 8 0 0 132
(Total Fage 0%)
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 BURGERS

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
Low-fat Mayo 1 tbsp 0 1 0 5 49
Cheese Slice 2 8 0 0 12 140
Total 19 10 4 21 385
DAILY GOAL
130 51 70 1354
BREAKFAST (9PM) YOGURT & NUTS

200g 24 6 0 0 120
(Total Fage 0%)
Sugar Free Flavdrops
1 tbsp 0 0 0 0 0
(Flavouring)
Nuts 30g 7 3 3 17 193
Total 31 9 3 17 313
LUNCH (2PM) CHOCOLATE PB SMOOTHIE

Peanut Butter 30g 7 4 2 16 188
Low Fat Cottage Cheese 200g 24 8 0 6 182
Waldens Chocolate Sauce 1 tbsp 0 0 0 0 0
Total 32 15 3 26 422
PRE WORKOUT (3PM)

BCAA 5g 5 0 0 0 20
Total 0 0 0 0 20
POST WORKOUT (5PM) WHEY & CHOCOLATE

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 WRAPS

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

90 Day Bikini 150LB

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90 Day Bikini 150LB

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HIGH CARB DAY CALORIE REQUIREMENTS

Carbohydrates 50 825 208

Protein 35 578 144

MOD CARB DAY CALORIE REQUIREMENTS

Carbohydrates 30 495 124

Protein 35 578 144

LOW CARB DAY CALORIE REQUIREMENTS

Protein 40 540 135

158 195 27 1655

BREAKFAST (9AM) EGGS & BACON

Whole Eggs 2 12 0 0 8 120

Low Fat Turkey Bacon 75g 17 1 0 2 90

Reduced Sugar Ketchup 1 tbsp 0 3 0 0 12

LUNCH (1PM) CHICKEN & POTATO

Potato (Mashed) 150g 3 30 6 0 132

Chicken Breast 80g 23 0 0 3 119

PRE-WORKOUT (3PM) SHAKE & FRUIT

Whey 1 scoop 25 3 0 2 130

Fruit 1 Piece 0 25 2 0 100

POST WORKOUT (5PM) CHOCOLATE BANANA SHAKE

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

EVENING MEAL (8PM) ASIAN TUNA & ASPARAGUS

Tuna Steak 120g 28 0 0 6 166

Rice 65g 3 50 2 1 221

Light Soya Sauce 2 tbsp 0 0 0 0 16

152 201 28 1664

BREAKFAST (9AM) VEGGIE OMELETTE WITH BEANS

Whole Eggs 2 14 0 0 8 128

Black Beans 200g 10 20 12 0 120

LUNCH (1PM) SWEET CHILLI CHICKEN

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

PRE-WORKOUT (3PM) SHAKE & FRUIT

Whey 1 scoop 25 3 0 2 130

Fiber One Bar 1 Bar 1 15 5 3 90

POST WORKOUT (5PM) MUSELI

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

EVENING MEAL (8PM) SWEET POTATO & BEEF

Mashed Sweet Potato 300g 6 60 9 0 264

Lean Ground Beef 3% 90g 22 0 0 3 115

Canned Tomatoes 1 cup 1 3 0 1 25

157 181 32 1640

BRUNCH (11AM) FRIED EGGS & VEGGIES

Whole Eggs 4 24 0 0 16 240

PRE WORKOUT (3PM) OATMEAL WITH BERRIES

Oatmeal 40g 7 32 6 4 192

Unsweetened Almond Milk 300ml 1 4 0 3 47

Low Fat Greek Yoghurt 200g 20 8 0 0 112

Stevia Sweetner 1 tsp 0 0 0 0 0

POST WORKOUT (5PM) FLAPJACK & SHAKE

Protein Flapjack 1 20 30 2 6 254

Fruit 1 Piece 0 2530 2 0 80

Whey 1 scoop 25 3 0 1 121

EVENING MEAL (8PM) GRILLED FISH