This eating plan is designed by expert dietitians for a moderately active woman.
Breakfast |
Lunch |
Supper |
| Day 1 | ||
| Cereal:
1 C of high-fibre cereal and |
Balsamic-glazed chicken salad with rye bread croutons:
120 g chicken breast, seasoned with balsamic glaze, grilled and sliced, in (2 C) salad of lettuce, cucumber, tomato, red peppers and 1/2 avocado. |
Baked fish with sweet potato wedges and sesame seeds: 1 medium fillet (140 g) of yellowtail, brushed with 2 t olive oil and baked with fennel, black pepper and lemon juice. 180 g sweet potato, cooked and cut into wedges, and rolled in 2 t sesame seeds; 1 1/2 C each of steamed snow peas and carrots |
| Day 2 | ||
| Poached egg:
One poached egg, on a 60 g English wholewheat muffin (toasted), |
Chickpea and sweet corn salad: combine 2/3 C of canned, drained chickpeas, 1 C sweet corn (whole kernels, canned or cooked), 1 C chopped red pepper and cherry tomatoes, 2 Cs of salad leaves: rocket, baby spinach, watercress and cucumber, dressed with 2 t lemon-flavoured avocado oil
|
Grilled pork chops with vegetable medley: 2 small, lean pork chops grilled (fat trimmed) with 1 C mashed potato, seasoned with mixed herbs, 2 T pine nuts sprinkled over 1/2 C steamed vegetables: baby marrow, carrots, and baby corn. 1 C side salad: lettuce, cucumber, watercress, and 5 whole olives, with 1 T low-fat French dressing.
|
| Day 3 | ||
| Powers oats:
1 C apple oat flakes sprinkled with 1 T raisins topped 1 C fat-free milk: |
Pita with tuna, feta and avo: mix a 100g tin of tuna in spring water, 1/2 disc of reduced-fat feta, with 1/2 avo (sliced), 2 C shredded butter lettuce, yellow and red peppers, cherry tomatoes, and 1 T reduced-fat mayo, and fill a wholewheat pita bread
|
Grilled turkey with veg: brush 120 g turkey with 2 t olive oil, season and grill; serve with 1 C each of wild brown rice, steamed gem squash, green beans, and grilled mushrooms
|
| Day 4 | ||
| Banana berry smoothie with vanilla almonds: combine 1 C fat-free milk, 3/4 C mixed-berry yoghurt with 1 medium banana, 3/4 C fresh berries, 4 T raw oats, 8 crushed almonds and 1/4 t vanilla essence to taste
|
Sweet chilli chicken sandwich with carrot salad: layer a boiled and shredded 80g chicken breast, seasoned with sweet chilli sauce, 1 C rocket with a finely sliced cucumber, on a wholewheat/rye sandwich.For the salad, grate 1 C carrots and add 2 t raisins, and 1/4 C orange juice. snack: A low-fat 175 ml fruit yoghurt |
Fast-roasted Dorado with parsley, oregano, chilli and lime. |
| Day 5 | ||
| Macadamia muesli and minty fruit salad:
Add chopped mint leaves to 1 C fruit salad, and serve with 1 C fat-free strawberry yoghurt, and 2/3 C of muesli with 4 macadamia nuts. snack:1 medium banana |
Egg-mayo bagel with beetroot salad:
Mash 2 boiled eggs, add 2 T low-fat mayo, finely chopped spring onions, lettuce and pickled cucumber (altogether 1 C), and spread on a wholewheat bagel. snack: A fat-free 175 ml yoghurt with 1 medium sliced cling peach |
Grilled Tandoori chicken with vegetable couscous: Top 1 C of couscous combined with steamed broccoli and cauliflower florets with 2 medium, roasted chicken breasts seasoned with 1/2 t each paprika, cumin, turmeric, coriander, ginger, and chilli powder. Serve with 1/2 C steamed carrots rolled in 2 t sesame seeds
|
| Day 6 | ||
| Cinnamon-infused oats: sprinkle 1/2 t cinnamon over 1 C oats, cooked in 1 C fat-free milk and serve with half a grapefruit
|
Peppered trout and cottage cheese on toasted rye with spinach and avocado salad:
Layer 120 g fillet of fish on 1/2 C smooth low-fat cottage cheese, with 2 C salad made up of baby spinach leaves, 1/2 avo, celery and chopped cucumber, on 2 slices toasted rye bread.Sprinkle with 2 t pumpkin seeds and season with garlic, balsamic vinegar, fresh chives, parsley and ground black pepper. snack: 6 slices of pineapple and 9 pistachio nuts |
Grilled lamb chops with lemon pepper and pesto and olive potatoes:
Trim fat, season 120 g lamb chops with pepper, lemon and thyme, and grill.
|
| Day 7 | ||
| Cereal:
2 Bran-Bix cereal biscuits, 1 T dried cranberries and 1 C fat-free milk. snack: 5 cashew nuts and 3 dried peach halves |
Wholewheat wrap with shaved ham and cheddar cheese: 20 g grated reduced-fat white cheddar cheese, add to 8 slices shaved, lean, ham in a wholewheat wrap with 1 T low-fat mayo and a smattering of Dijon mustard, with 2 C tomatoes, celery, cucumber, and onions drizzled with 2 t basil-flavoured avocado oil
|
Garlic-chutney fish with snow peas and herbed butternut mash: Grill and season 2 fillets of white fish (280 g), season with 2 T lemon juice, chutney, dried coriander, and garlic. Serve with 1 C brown rice, 1/2 C steamed snow peas, and 1 C mashed butternut. snack: Fruit salad made of 2 medium kiwi and 1 medium pear with 250 ml low-fat custard |
Hi, any chance we can have a shopping list for the weekly Bikini challenge eating plan? Would help me SO much!
I second Louise, please!
Agreed, that is a good idea!
A Shopping List would be gr8!
That would be great!
Do you have any idea of Calories per meal? Please
YES PLEASE SHOPPING LISt!
Hi. Shopping list and cooking instruction would do.
Would love a grocery list,would save time and money
Definitly a good Idea for a shopping list!!!
I can not seem to print the print friendly version. Can you have a look please…
Will i maintain my weight or lose weight with this eating plan, i want to lose weight, quite a few kilograms??
I’m no expert but I think this plan is perfectly balanced, and does’t allow for snacks in between.
If your current eating habbits allow you to consume more calories than in this plan, then you will lose weight. If your current eating habbits consist of the same calories you will maintain…however consider that this plan includes a whole lot of vegetables and salads which are low in calories, high in nutrients and filling because of the combination with low GI whole grain carbs as well as lean protein with every meal.
There are 3 solid meals and it doesn’t mention much about mid-meal snacks and drinks…so if like me, you enjoy mid-meal snacks (dried fruit and cereal bars…perhaps the odd chocolate or donut…or ice-cream), coffee and fruit juice, then you will probably lose weight because those little snacks and drinks all contain sneaky calories that add up.
I think…add a little exercise to this plan…maybe a brisk 20 minute walk after dinner…and you will see a big difference not only to your waistline but also to your hair and skin because of the vitamins and oils and all the amazing good stuff you will get.
It would be great to be able to print the diet and how many calories per day is this on average please?
hi
Is week 2 eating plan out yet? I haven’t received mine!!
I must say that the meals are absolutely delicious…….The best diet ever!!!
I can’t open my eatplan for week 2?
Hi,also only got a repeat of the first week. It said week 2 but was not.
I never got week 1 eating plan, I just recieved week’s 2 eating plan, no what should I start with week 2?
Do you not have an eating plan for vegetarians? i.e. one that does not include any meat, chicken, or fish?
HI
RECIEVED THE FIRST WEEK PLAN OF BIKINI CHALLENGE ,
WHERE DO I GET THE SECOND WEEK PLAN AND FOR HOW LONG SHOULD I CONTINUE THE DIET?
Thank you, it was bothering me that I couldn’t get this to work right. Thanks again!
Hi there
How many weeks does the diet go on for? Also where is Week 2,3, etc?
Thank You!!