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blogilates bikini meal plan
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Food Items Serving Calories Protein (g) Fat (g) Carbs (g) Sugars (g) Fiber (g)
Meal 1: Oatmeal, Egg Whites, & Broc!Oats, Rolled, regular or quick or instant, cooked, without salt 0.25 x cup dry 37 2 1 6 0 1
Chicken Egg, egg white, cooked, no added fat 0.5 x cup (8.6 oz) 63 13 0 1 1 0
Broccoli, boiled, drained, no salt added 1 x stalk, medium, 7-1/2" - 8" long (6.3 oz) 63 4 1 13 3 6
Note: Cook oats in water, make egg whites on frying pan with PAM, steam broc. Season with soy sauce, tabasco, or sriracha. Total: 163 19 2 20 4 7Meal 2: Protein Pancake (inspired by TIU)Banana, raw 1 x medium [7" to 7-7/8" long, 6.6 oz as purchased] (4.2 oz) 105 1 0 27 14 3
Chicken Egg, egg white, cooked, no added fat 0.33 x cup (8.6 oz) 42 9 0 1 1 0
100% Whey Protein Powder, Chocolate or Vanilla 1 x scoop (1.1 oz) 130 23 2 3 1 1
Note: Mix protein powder, eggs, and mashed banana in a bowl with about 1/4 cup water to reach pancake batter consistency and then spray skillet with PAM and pour batter into small circles. Flip after about 30 sec on one side. Total: 277 33 3 31 16 4Meal 3: Post Workout MealSweet Potato, baked in skin, no salt added, edible portion 1 x medium, 2" dia, 5" long, raw (4 oz) 103 2 0 24 10 4
100% Whey Protein Powder, Chocolate or Vanilla 1 x scoop (1.1 oz) 130 23 2 3 1 1
Note: Eat this after your workout. It does not really have to be your third meal. Total: 233 25 3 27 11 5Meal 4: Sweet Potato, Broc & Chicken!Sweet Potato, baked in skin, no salt added, edible portion 1 x medium, 2" dia, 5" long, raw (4 oz) 103 2 0 24 10 4
Broccoli, boiled, drained, no salt added 1 x stalk, medium, 7-1/2" - 8" long (6.3 oz) 63 4 1 13 3 6
Breast Split, baked no skin 4 x oz (1 oz) 160 32 2 0 0 0
Note: Bake or steam all to keep as many nutrients as possible! Season with soy sauce, tabasco, or sriracha. Total: 326 39 3 37 12 10Meal 5: Handrolls!Lettuce, cos or romaine, raw, edible portion 8 x leaf outer (1 oz) 38 3 1 7 3 5
Sea Vegetable, Nori, Sushi, Toasted 5 x sheet (0.1 oz) 50 5 0 0 0 5
Breast Split, baked no skin 3 x oz (1 oz) 120 24 1 0 0 0
Mushrooms, shiitake, cooked, no salt added 0.5 x cup, pieces (5.1 oz) 41 1 0 10 3 2
Note: You can get nori (dried seaweed sheets) at any asian supermarket for about $1.00 for 10 pieces. You'll want to slightly wet these then fill with the lettuce (and any other veggies) strips of chicken breasts, and sauteed mushrooms. Then roll it up. You may use a mixture of soy sauce & sriracha with lemon as your dipping sauce! Total: 249 33 2 18 6 11Meal 6: Chicken & Broc with Side SaladChicken Egg, whole, hard-boiled 1 x large (1.8 oz) (1.8 oz) 78 6 5 1 1 0
Spinach, raw, edible portion 4 x cup (1.1 oz) 28 3 0 4 1 3
Broccoli, boiled, drained, no salt added 1 x stalk, medium, 7-1/2" - 8" long (6.3 oz) 63 4 1 13 3 6
Breast Split, baked no skin 4 x oz (1 oz) 160 32 2 0 0 0
Note: 1st dish - Steam chicken and broc. Then boil 1 egg , chop up, and serve over a bed of baby spinach. That's dish 2. Total: 329 46 9 18 4 9Any time SnacksAlmonds, raw 20 x almond 139 5 12 5 1 3
Total: 139 5 12 5 1 3
Daily Total: 1716 200 34 156 54 49
I will be eatng this pretty much every single day for the next few weeks. I will have one YOLO meal a week as a substitution for one of these meals to keep my sanity! For water, I will be intaking 1.5 gallons a day. Please remember that this is a very restrictive meal plan that is designed to get me ready for my fitness bikini competition, so if you feel like this does not suit your lifestyle or if you have different goals, take a look at the meals you like on here or on blogilates.com/recipe-‐index to inspire healthy eating suited for you!
Phase 1: Cassey's Bikini Meal Plan
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