Embed Size (px)
Citation preview
1,600 kcal Vegetarian
All information, programs and tools presented on this site, in ebooks and in 90 Day Bikini Advanced 2.0 (or other) programs are intended for educational purposes only.
Any health, diet or exercise advice is not intended as personal advice you should not follow without prior approval from your medical professional or dietician. No information or recommendations are meant as a medical diagnosis or treatment for illness or disease.
All nutritional and supplement plans are EXAMPLES ONLY and should not be followed without approval from a certified dietician. If you think you have any type of medical condition or other illness you must seek professional advice, even if you believe it may be due to diet, food or exercise.
Rudy Mawer Consulting LLC is not a medical institute and therefore will not give any diagnosis or medical advice. By using our site, products or downloading our programs you agree to our terms and conditions.
GENERAL DISCLAIMER
Copyright © 2016 by Rudy Mawer Consulting LLC
All rights reserved. No part of this publication or other related products purchased may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the owner.
COPYRIGHT
HIGH CARB DAY CALORIE REQUIREMENTSDaily Intake
Carbohydrates
Protein
Fats
1600
40
40
20
640
640
320
160
160
37
MACRONUTRIENTS (%) (cal) (g)
LOW CARB DAY CALORIE REQUIREMENTSDaily Intake
Carbohydrates
Protein
Fats
1360
20
40
40
272
544
544
68
136
60
MACRONUTRIENTS (%) (cal) (g)
WWW.RUDYMAWER.COM
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
Protein Carbohydrates Fats Calories
160 156 46 1663
SCRAMBLED EGGS, ONIONS & WHILTED SPINACH
DAY 1HIGH CARB
Ingredients Amount Protein Carbs Fibre Fats Kcal
Eggs 2 12 0 0 8 120
Onion 1.75 Oz./50g 1 5 2 0 44
Mushrooms 3.5Oz./100g 3 3 1 0 24
Spinach 3.5Oz./100g 3 4 2 0 28
Salt & Pepper
BCAAs
Pinch 0 0 0 0 0
10g 10 0 0 0 40
BCAAs 10g 10 0 0 0 40
Total 29 12 5 8 256
Ingredients Amount Protein Carbs Fibre Fats Kcal
Kidney Beans 1.75 Oz./50g 2 5 3 0 30
Chickpeas 1.75 Oz./50g 3 8 3 2 58
Black Beans 1.75 Oz./50g 3 5 3 0 30
Fajita Spice Mix 1/4 Pack 0 8 0 0 25
Sweetcorn/Corn 1.75 Oz./50g 1 6 1 1 37
Red Onion 0.25 0 1 0 0 3
Flatout Low Carb Tortilla Wraps 2 26 18 18 4 215
Olive Oil 1 Tsp 0 0 0 5 45
Roasted Red Pepper/Capsicum 1.75 Oz./50g 1 3 1 0 13
Total 36 54 29 12 496
WWW.RUDYMAWER.COM
BREAKFAST (9AM)
MIXED BEAN FAJITAS WITH MEXICAN RICE AND STIR FRIED VEGETBLESLUNCH (1PM)
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
BCAAs 10g 10 0 0 0 40
SNACK & SUPPLEMENT
Ingredients Amount Protein Carbs Fibre Fats Kcal
Whey Protein 1 Scoop 25 3 0 1 121
Apple 1 0 25 4 0 100
Total 25 28 4 1 221
Whey Protein 1 Scoop 25 3 0 1 121
Orange 1 1 10 2 0 44
Total 21 13 2 1 165
WWW.RUDYMAWER.COM
PRE WORKOUT (3PM)
SNACK & SUPPLEMENT (WHEY PROTEIN SHAKE & FRUIT)
Ingredients Amount Protein Carbs Fibre Fats Kcal
POST WORKOUT (5PM)
GRILLED TOFU, ROATSED VEGETABLES WITH GARLIC & ROSEMARY POTOTOES
Ingredients Amount Protein Carbs Fibre Fats Kcal
Tofu (1) 7 Oz./200g 16 4 0 10 166
Roasted Potatoes 2 4.5 Oz./125g
1 tbsp
3.5Oz./100g
2 30 2 0 115
Herbs & Spices 2,3 0 0 0 0 0
Green Beans 2 7 3 0 36
Brocolli 3 5.2 Oz./150g 4 8 4 0 37
Olive Oil 1 0 0 0 14 131
Salt & Pepper Pinch 0 0 0 0 0
Herbs & Spices (1) 1 tbsp 0 0 0 0 0
Total 34 49 9 24 525
EVENING MEAL (8PM)
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
RECOMMENDED SUPPLEMENTS
AM
Lunchtime
Pre-Workout
Post-Workout
Pre Bed
Optional AM (Stimulant fat burning stack)
WWW.RUDYMAWER.COM
Omega 3 (2g), Vitamin D3 (5000iu), DHEA (1x100mg), Probiotic (1)
Caffiene (200mg), Green Tea (1x500mg)
BCAA (5g), Beta Alanine (3g)
Creatine (5g)
ZMA, Sleep Easy or Melatonin (USA only)
Optional: 1x 200mg Caffeine, 1x 500mg Green Tea, (1x Thyroid & Metabolism USAOnly)
1. *Slice the tofu and marinate in 1 tsp chilli, cayenne pepper, lemon juice, cilantro (parsley) & garlic, then fry for a few minutes each side2 *Cut the potatoes into slices and boil, coat with oil then sprinkle with garlic, salt, pepper & rosemary. Roast until crisp2. *Cut the potatoes into slices and boil, coat with oil then sprinkle with garlic, salt, pepper & rosemary. Roast until crisp3. *Season the broccoli with garlic, salt pepper and sprinkle with olive oil before cooking
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
Protein Carbohydrates Fats Calories
158 163 38 1648
PROTEIN PANCAKES
DAY 2HIGH CARB
Ingredients Amount Protein Carbs Fibre Fats Kcal
Whey Protein Powder 2 12 2 1 1 75
Oats 3.5 Oz./100g 7 28 5 3 172
Almond Milk 3.3 fl oz/100ml 0 0 0 1 15
Blueberries 2-3 sprays 0 0 0 0 0
Sugar Free Maple Syrup 2 tsp 0 5 0 0 20
Low Fat Greek Yogurt (Total Fage 0%) 5.2 Oz./150g 15 6 0 0 84
Total 44 41 6 5 406
Ingredients Amount Protein Carbs Fibre Fats Kcal
Tempeh 3.5 Oz./100g 19 9 8 11 193
Brown Rice 1.7 Oz./50g 4 38 1 2 183
Green Peas 1.7 Oz./50g 2 6 0 0 37
Ginger 1 tsp 0 1 0 0 5
Garlic 1 tsp 0 0 0 0 2
Teryaki Sauce 1 4 tbsp 2 6 0 0 40
Sesame Oil 1 tsp 0 0 0 7 68
Light Soy Sauce 1 2 tbsp 4 0 0 0 16
Scallion/Spring Onion 3 0 2 0 0 10
Total 41 62 9 20 594
WWW.RUDYMAWER.COM
BREAKFAST (9AM)
TERYAKI TEMPEH WITH VEGETABLE FRIED RICELUNCH (1PM)
BCAAs 10g 10 0 0 0 40
BCAAs 10g 10 0 0 0 40
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
PROTEIN PANCAKES
SNACK & SUPPLEMENT
Ingredients Amount Protein Carbs Fibre Fats Kcal
Whole Eggs 2 12 12 0 8 120
Total 22 14 0 8 176
WWW.RUDYMAWER.COM
PRE WORKOUT (3PM)
SNACK & SUPPLEMENT (RICE CAKES & NUT BUTTER)
Ingredients Amount Protein Carbs Fibre Fats Kcal
Protein Shake 1 scoop 25 3 0 2 130
Low Fat Greek Yogurt (Total Fage 0%) 2 3.5 Oz./100g 10 4 0 0 56
Total 25 3 0 2 130
POST WORKOUT (5PM)
VEGETARIAN NUT BURGER, TOASTED BUN WITH SWEET POTATO CHIPS
Ingredients Amount Protein Carbs Fibre Fats Kcal
Vegetarian Nut Burger 3.5 Oz./100g 13 6 4 1 70
Sweet Potato Fries 3.5 Oz./100g 2 20 3 0 88
Herbs & Spices 4
Lettuce 0.7 Oz./20g 0 0 0 0 3
1 tbsp 0 0 0 0 0
Tomato Relish 1 tbsp 0 3 0 0 16
Burger Bun 1 1 24 1 2 120
Low Cal Oil Spray 5 sprays 0 0 0 0 0
Total 26 53 8 3 342
EVENING MEAL (8PM)
1 *Marinade the tempeh in the teryaki & soy sauce and pan fry until cooked, then add the other vegetables.2 *High Protein, low fat yoghurt, swap for a similar product such as low fat natural/greek yogurt if you cannot get this product.2 *Wash and cut the potatoes into slices, spray with butter spray and then marinate in garlic, salt, pepper, chilli paprika. Roast until crisp
BCAAs 10g 10 0 0 0 40
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
RECOMMENDED SUPPLEMENTS
AM
Lunchtime
Pre-Workout
Post-Workout
Pre Bed
Optional AM (Stimulant fat burning stack)
WWW.RUDYMAWER.COM
Omega 3 (2g), Vitamin D3 (5000iu), DHEA (1x100mg), Probiotic (1)
Caffiene (200mg), Green Tea (1x500mg)
BCAA (5g), Beta Alanine (3g)
Creatine (5g)
ZMA, Sleep Easy or Melatonin (USA only)
Optional: 1x 200mg Caffeine, 1x 500mg Green Tea, (1x Thyroid & Metabolism USAOnly)
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
Protein Carbohydrates Fats Calories
150 158 34 1725
MIXED BERRY PROTEIN SMOOTHIE
DAY 3HIGH CARB
Ingredients Amount Protein Carbs Fibre Fats Kcal
Coconut Milk 6.6 fl oz./ 200ml 1 5 1 1 40
Stevia Sweetener 1 tsp 0 0 0 0 0
Protein Powder 1.5 scoop 36 7 3 3 205
Frozen Mixed Berries 3.5 Oz./100g 1 21 9 0 80
Total 48 33 13 4 365
Ingredients Amount Protein Carbs Fibre Fats Kcal
Vegatarian Sausages 7 Oz./200g 18 30 14 6 310
Pinch
Sweet Potato 3.5 Oz./100g 2 20 3 0 88
Salt & Pepper 0 0 0 0 0
Zucchini/Courgette 1.7 Oz./50g 2 2 0 0 22
Total 33 55 18 20 618
WWW.RUDYMAWER.COM
BREAKFAST (9AM)
VEGATARIAN SAUSAGES WITH CARAMALISED ONION, SWEET POTATO MASH & SAUTEED ZUCCHINILUNCH (1PM)
SNACK & SUPPLEMENT
Ingredients Amount Protein Carbs Fibre Fats Kcal
Whey Protein 251 scoop 3 0 1 121
Rice Cake 22 12 0 0 56
Total 27 15 0 1 177
PRE WORKOUT (3PM)
BCAAs 10g 10 0 0 0 40
BCAAs 10g 10 0 0 0 40
Olive Oil 1 tbsp 0 0 0 14 126
Onions 0.5 1 3 1 0 32
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
WWW.RUDYMAWER.COM
STUFFED PEPPERS WITH MEXICAN RICE
Ingredients Amount Protein Carbs Fibre Fats Kcal
Red Pepper/Capsicum 2 2 8 2 0 48
Mexican Rice (1) 3.5 Oz./100g 3 26 0 1 156
3.5 Oz./100g 6 17 5 1 105Mixed Bean Salad (1)
Tomato Salsa 2 tbsp 1 2 1 1 18
Fresh Parsley 1 tbsp 0 0 0 0 0
Smoked Paprika & Garlic 1 tsp 0 0 0 0 0
Salt & Pepper Pinch 0 0 0 0 0
Total 22 53 8 3 367
EVENING MEAL (8PM)
1 *Mix the cooked rice with bean salsa, fresh parsley, 1 tsp smoked paprika & garlic
RECOMMENDED SUPPLEMENTS
AM
Lunchtime
Pre-Workout
Post-Workout
Pre Bed
Optional AM (Stimulant fat burning stack)
Omega 3 (2g), Vitamin D3 (5000iu), DHEA (1x100mg), Probiotic (1)
Caffiene (200mg), Green Tea (1x500mg)
BCAA (5g), Beta Alanine (3g)
Creatine (5g)
ZMA, Sleep Easy or Melatonin (USA only)
Optional: 1x 200mg Caffeine, 1x 500mg Green Tea, (1x Thyroid & Metabolism USAOnly)
SNACK & SUPPLEMENT (EGGS AND NUTS)
Ingredients Amount Protein Carbs Fibre Fats Kcal
Low Carb Protein Bar 1 20 2 26 6 198
20 2 26 6 198Total
POST WORKOUT (5PM)
BCAAs 10g 10 0 0 0 40
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
Protein Carbohydrates Fats Calories
151 153 52 1644
DAY 4HIGH CARB
WWW.RUDYMAWER.COM
PROTEIN PORRIDGE WITH DARK CHOCOLATE & BLUEBERRIES
Ingredients Amount Protein Carbs Fibre Fats Kcal
Porridge Oats 1.2 Oz./35g 5 10 4 2 118
2% Dairy Milk 10 fl oz/200ml 6 20 0 4 100
Whey Protein 1/2 Scoop 12 2 1 1 65
Vegan Cocoa 1 tbsp 0 2 1 1 17
Blueberries 3.5 Oz./100g 1 11 3 0 48
Total 34 45 9 8 388
BREAKFAST (9AM)
Ingredients Amount Protein Carbs Fibre Fats Kcal
Low Carb High Protein Wrap 2 wraps 20 14 17 4 172
Roasted Red Pepper/Capsicum 3.5 Oz./100g 1 5 2 0 24
Spinach 1.7 Oz./50g 0 2 1 0 14
Tomatoes 1.7 Oz./50g 0 1 2 0 10
Cucumber 1.7 Oz./50g 0 1 1 0 6
Hummus 1.7 Oz./50g 4 7 3 5 89
Grated Carrot 1.7 Oz./50g 0 5 1 8 22
Total 37 35 27 17 377
VEGGIE WRAPS WITH HUMMUSLUNCH (1PM)
BCAAs 10g 10 0 0 0 40
BCAAs 10g 10 0 0 0 40
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
WWW.RUDYMAWER.COM
SNACK & SUPPLEMENT (CHOCOLATE PEANUT BUTTER SMOOTHIE)
Ingredients Amount Protein Carbs Fibre Fats Kcal
Chocolate Protein Powder 1 scoop 25 3 0 2 130
Banana 1 1 27 3 0 112
Cocao Cocoa Powder 1 tsp 0 0 0 0 0
Unsweetened Almond Milk 10 fl oz/300ml 1 1 0 0 8
Peanut Butter 0.5 Oz./15g 3 2 1 8 99
Total 30 33 4 10 349
POST WORKOUT (5PM)
VEGETABLE THAI GREEN CURRY
Ingredients Amount Protein Carbs Fibre Fats Kcal
Cauliflower 3.5 Oz./100g 2 5 3 0 28
Mange Tout/Snow Pea 1.7 Oz./50g 5 15 3 0 80
Brocolli
Thai Green Curry Paste 1.5 tbsp 3 2 0 0 40
3.5 Oz./100g 3 7 3 0 40
Reduced Fat Coconut Milk 150ml 0 2 0 9 90
Green Pepper/Capsicum 1.7 Oz./50g 3 4 2 0 28
Lime 0,5 0 2 0 0 5
Ginger 1 tsp 0 1 0 0 5
Garlic 1 tsp 0 0 0 0 2
EVENING MEAL (8PM)
SNACK & SUPPLEMENT
Ingredients Amount Protein Carbs Fibre Fats Kcal
Cottage Cheese 2% 1.7 Oz./50g 6 2 0 1 45
Whole Eggs 3 18 0 0 8 120
Total 24 2 0 9 165
PRE WORKOUT (3PM)
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
WWW.RUDYMAWER.COM
Salt & Pepper Pinch 0 0 0 0 0
Low Calorie Oil Spray 5 Sprays 0 0 0 0 5
Total 26 38 11 9 365
RECOMMENDED SUPPLEMENTS
AM
Lunchtime
Pre-Workout
Post-Workout
Pre Bed
Optional AM (Stimulant fat burning stack)
Omega 3 (2g), Vitamin D3 (5000iu), DHEA (1x100mg), Probiotic (1)
Caffiene (200mg), Green Tea (1x500mg)
BCAA (5g), Beta Alanine (3g)
Creatine (5g)
ZMA, Sleep Easy or Melatonin (USA only)
Optional: 1x 200mg Caffeine, 1x 500mg Green Tea, (1x Thyroid & Metabolism USAOnly)
Fresh Corriander (Optional) 1 tbsp 0 0 0 0 0
Green Chilli (Optional) 0.3 Oz./10g 0 0 0 0 2
BCAAs 10g 10 0 0 0 40
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
Protein Carbohydrates Fats Calories
151 73 53 1410
DAY 5LOW CARB
WWW.RUDYMAWER.COM
SUPER GREENS SMOOTHIE
Ingredients Amount Protein Carbs Fibre Fats Kcal
Water 6.7 fl oz/200ml 0 0 0 0 0
Honeydew Melon 1.7 Oz./50g 0 4 0 1 18
Plumb 1 0 3 0 0 30
Green Grapes 20 0 4 0 0 35
Cucumber 0.5 1 1 1 0 6
Spinach 1.7 Oz./50g 0 2 1 1 17
Unflavoured Whey Protein Powder 251 scoop 3 0 2 130
Total 36 17 2 4 276
BREAKFAST (9AM)
Ingredients Amount Protein Carbs Fibre Fats Kcal
Lettuce Wraps 1.7 Oz./50g 0 0 0 0 4
Tofu (1) 5.2 Oz./150g 12 3 0 7 106
Pepper/Capsicum 2.6 Oz./75g 1 4 2 0 20
Carrot 2.6 Oz./75g 2 7 0 1 77
Sesame Oil
BCAAs
1 tsp 0 0 0 7 68
Sweet Chilli Sauce 2 tbsp 2 7 0 1 38
Light Soy Sauce (1) 2 tbsp 4 0 0 0 16
Total 32 22 3 17 381
LETTUCE WRAPS WITH CRISPY TOFULUNCH (1PM)
BCAAs 10g 10 0 0 0 40
Cucumber 1.7 Oz./50g 1 1 1 1 12
10g 10 0 0 0 40
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
SNACK & SUPPLEMENT
Ingredients Amount Protein Carbs Fibre Fats Kcal
Low Fat Greek Yogurt (Total Fage 0%) 1 7 Oz./200g 20 8 0 0 112
Cottage Cheese 2% 1.7Oz./50g 6 2 0 2 50
Total 26 10 0 2 162
WWW.RUDYMAWER.COM
PRE WORKOUT (3PM)
SNACK & SUPPLEMENT (PROTEIN & NUTS)
Ingredients Amount Protein Carbs Fibre Fats Kcal
Nuts 1 Oz./30g 7 2 3 15 171
Protein Shake 1 scoop 25 3 0 1 121
Total 32 5 3 16 292
POST WORKOUT (5PM)
TOFU STIR FRY WITH CRISP VEGETABLES & HOY SIN SAUCE
Ingredients Amount Protein Carbs Fibre Fats Kcal
Tofu 3.5 Oz./100g 8 2 0 5 83
Sesame Seeds
Red Pepper/Capsicum 3.5 Oz./100g 1 5 2 0 24
1 tbsp 0 0 0 2 0
Hoy Sin Sauce 1.7Oz./50g 2 7 0 2 55
Cucumber 1.7Oz./50g 1 1 1 0 12
Scallion/Spring Onion 1 tsp 0 0 0 0 3
1 tsp 0 4 0 7 54
28
Sesame Oil
Capsicum 1.7Oz./50g 3 0 2 0
Total 25 19 5 14 299
EVENING MEAL (8PM)
1 *High Protein, low fat yoghurt, swap for a similar product such as low fat natural/greek yogurt if you cannot get this product. 2 *Any noodles will be great with this dish. Alternatively you can swap noodles for rice.
Salt & Pepper Pinch 0 0 0 0 0
BCAAs 10g 10 0 0 0 40
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
RECOMMENDED SUPPLEMENTS
AM
Lunchtime
Pre-Workout
Post-Workout
Pre Bed
Optional AM (Stimulant fat burning stack)
WWW.RUDYMAWER.COM
Omega 3 (2g), Vitamin D3 (5000iu), DHEA (1x100mg), Probiotic (1)
Caffiene (200mg), Green Tea (1x500mg)
BCAA (5g), Beta Alanine (3g)
Creatine (5g)
ZMA, Sleep Easy or Melatonin (USA only)
Optional: 1x 200mg Caffeine, 1x 500mg Green Tea, (1x Thyroid & Metabolism USAOnly)
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
Protein Carbohydrates Fats Calories
122 99 51 1356
SCRAMBLED EGGS WITH WHILTED SPINACH & CRUSHED AVOCADO
DAY 6LOW CARB
Ingredients Amount Protein Carbs Fibre Fats Kcal
Eggs 2 12 0 0 8 120
Spinach 3.5 Oz./100g 3 4 5 0 28
Avocado 3.5 Oz./100g 1 4 3 7 85
Salt & Pepper Pinch 0 0 0 0 0
Garlic 1 Clove 0 0 0 2 2
BCAAs 10g 10 0 0 0 40
BCAAs 10g 10 0 0 0 40
Total 26 8 5 15 275
Ingredients Amount Protein Carbs Fibre Fats Kcal
Falafel 3.5 Oz./100g 8 25 6 14 180
Pickled Red Cabbage 1.7 Oz./50g 0 5 1 0 25
Mixed Leaf Salad 3.5 Oz./100g 2 4 2 0 20
Cucumber 0.8 Oz./25g 0 0 0 0 4
Tomatoes 0.8 Oz./25g 0 1 0 0 5
Hummus 1.7 Oz./50g 4 7 3 5 89
Total 24 42 12 19 363
WWW.RUDYMAWER.COM
BREAKFAST (9AM)
FALAFEL SALAD WITH HUMMUSLUNCH (1PM)
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
1 *Cumin, Smoked Paprika, Chilli Powder, Salt & Pepper, Fresh Roesemary & Thyme
WWW.RUDYMAWER.COM
SNACK & SUPPLEMENT (PROTEIN SHAKE & DARK CHOCOLATE)
Ingredients Amount Protein Carbs Fibre Fats Kcal
Whey Protein 1 scoop 24 5 2 2 130
Total 24 5 2 2 130
POST WORKOUT (5PM)
VEGETARIAN BEAN CHILLI
Ingredients Amount Protein Carbs Fibre Fats Kcal
Mixed Bean Salad 5.2 Oz./150g 10 18 9 2 140
Chopped Tomatoes 3.5 Oz./100g 0 2 0 0 8
Carrot
Onion 3.5 Oz./100g 0 6 1 0 40
1.7 Oz./50g 1 5 2 0 22
Celery 3.5 Oz./100g 1 3 2 0 16
Garlic 1 Clove 0 0 0 0 2
Roasted Red Pepper 3.5 Oz./100g 1 5 2 0 27
Herbs & Spices 1 1 tsp 0 0 0 0 0
4Heinz Low Sugar Ketchup 1 tbsp 0 1 0 0
0Salt & Pepper 2-3 sprays 0 0 0 0
Total 23 40 16 9 362
EVENING MEAL (8PM)
SNACK & SUPPLEMENT
Ingredients Amount Protein Carbs Fibre Fats Kcal
Low Fat Greek Yogurt (0% Fage UK) 1.7 Oz./50g 5 2 0 0 28
Low Carb Protein Bar 1 20 2 26 6 198
Total 25 4 26 6 226
PRE WORKOUT (3PM)
Olive Oil
BCAAs
1 tsp 0 0 0 7 63
10g 10 0 0 0 40
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
RECOMMENDED SUPPLEMENTS
AM
Lunchtime
Pre-Workout
Post-Workout
Pre Bed
Optional AM (Stimulant fat burning stack)
WWW.RUDYMAWER.COM
Omega 3 (2g), Vitamin D3 (5000iu), DHEA (1x100mg), Probiotic (1)
Caffiene (200mg), Green Tea (1x500mg)
BCAA (5g), Beta Alanine (3g)
Creatine (5g)
ZMA, Sleep Easy or Melatonin (USA only)
Optional: 1x 200mg Caffeine, 1x 500mg Green Tea, (1x Thyroid & Metabolism USAOnly)
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
Protein Carbohydrates Fats Calories
120 78 48 1399
YOGURT WITH BERRIES
DAY 7LOW CARB
Ingredients Amount Protein Carbs Fibre Fats Kcal
Full Fat Greek Yogurt 3.5 Oz./100g 4 5 0 0 124
Strawberries 1.7 Oz./50g 1 3 2 0 18
Blueberries 1.7 Oz./50g 1 5 0 1 24
Total 16 13 2 1 206
WWW.RUDYMAWER.COM
BREAKFAST (9AM)
Ingredients Amount Protein Carbs Fibre Fats Kcal
Poached Eggs 2 14 0 0 8 128
Kidney Beans (1) 1.7 Oz./50g 2 5 3 0 30
Chopped Tomatos (1) 1.7 Oz./50g 0 2 0 0 8
Onion (1) 1 Oz./30g 0 3 1 0 12
Mushrooms 3.5 Oz./100g 3 3 1 0 24
Wilted Spinach 3.5 Oz./100g 3 4 2 0 28
Curshed Avocado (2) 1.7 Oz./50g 1 5 4 7 89
Herbs and Spices (2) 1 tsp 0 0 0 0 0
Butter 0.3 Oz./10g 0 0 0 9 81
Garlic (1) 1 tsp 0 0 0 0 0
Total 33 22 11 24 442
VEGETARIAN BRUNCHLUNCH (1PM)
BCAAs 10g 10 0 0 0 40
BCAAs 10g 10 0 0 0 40
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
SNACK & SUPPLEMENT
Ingredients Amount Protein Carbs Fibre Fats Kcal
Low Carb Protein Bar 1 20 2 26 6 198
Total 20 2 26 6 198
WWW.RUDYMAWER.COM
PRE WORKOUT (3PM)
SNACK & SUPPLEMENT
Ingredients Amount Protein Carbs Fibre Fats Kcal
Dark Chocolate 0.6 Oz./20g 3 9 4 11 150
Whey Protein 1 scoop 24 5 2 2 130
Total 27 14 6 13 280
POST WORKOUT (5PM)
STUFFED PEPPERS WITH LENTILS AND VEGETABLES
Ingredients Amount Protein Carbs Fibre Fats Kcal
Boiled Lentils (3) 1.7 Oz./50g 5 10 4 0 58
Red Pepper/Capsicum 2 2 6 2 0 48
Zucchini/Courgette
Vegan Stock (3) 400ml 0 0 0 0 3
3.5 Oz./100g 3 3 1 0 33
Onions 50g 1 5 1 0 22
Mushrooms 3.5 Oz./100g 3 3 1 0 24
Total 24 27 9 5 273
EVENING MEAL (8PM)
1 * Fry the garlic and chopped onions in the oil spray, add the beans and tomatoes to make the baked beans. 2 * Crush the avocado with a folk, season with salt, pepper, lime juice and mild chilli. Serve on top of the toast. 3 * Season the lentils and boil them in the vegan stock. Once cooked, fry off the veg, and full the peppers with the lenti mixture.
Olive Oil
BCAAs
1 tsp 0 0 0 5 45
10g 10 0 0 0 40
0Salt & Pepper Pinch 0 0 0 0
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
RECOMMENDED SUPPLEMENTS
AM
Lunchtime
Pre-Workout
Post-Workout
Pre Bed
Optional AM (Stimulant fat burning stack)
WWW.RUDYMAWER.COM
Omega 3 (2g), Vitamin D3 (5000iu), DHEA (1x100mg), Probiotic (1)
Caffiene (200mg), Green Tea (1x500mg)
BCAA (5g), Beta Alanine (3g)
Creatine (5g)
ZMA, Sleep Easy or Melatonin (USA only)
Optional: 1x 200mg Caffeine, 1x 500mg Green Tea, (1x Thyroid & Metabolism USAOnly)
90 DAY BIKINI ADVANCED 2.0 1600 CALORIE VEGETARIAN MEAL PLAN
![Nutritional Doc- word · 2018-06-28 · Vitamin A 0% Calcium 6% 0/0 Daily Value* O O 1% 18g Vitamin C 0% LAKE, RED #40, RED LAKE, TITANIUM DIOXIDE]). CONTAINS MILK, PECAN, SOY Made](https://img.dokumen.tips/doc/110x75/5b90d7b209d3f2e6728cd5ce/nutritional-doc-word-2018-06-28-vitamin-a-0-calcium-6-00-daily-value.jpg)
