FREE 7-Day Bikini Prep Meal Plan

Day 1:

- Breakfast: 3 egg whites, 1 whole egg, 1/2 cup cooked oatmeal, 1/2 cup berries (Calories: 312; Protein: 28g; Carbohydrates: 36g; Fat: 7g)

- Snack: 1 small apple, 1 tablespoon almond butter (Calories: 150; Protein: 3g; Carbohydrates: 20g; Fat: 8g)

- Lunch: 4 oz grilled chicken breast, 1 cup steamed broccoli, 1/2 cup brown rice (Calories: 350; Protein: 34g; Carbohydrates: 35g; Fat: 6g)

- Snack: 2 rice cakes, 2 oz canned tuna, 1 tablespoon hummus (Calories: 150; Protein: 15g; Carbohydrates: 18g; Fat: 3g)

- Dinner: 4 oz grilled salmon, 1 cup roasted asparagus, 1/2 cup quinoa (Calories: 400; Protein: 30g; Carbohydrates: 35g; Fat: 16g)

- Snack: 1/2 cup low-fat cottage cheese, 1/2 cup sliced strawberries (Calories: 80; Protein: 10g; Carbohydrates: 8g; Fat: 1g)

Total for the day: Calories: 1442; Protein: 100g; Carbohydrates: 152g; Fat: 41g

Day 2:

- Breakfast: 4 oz grilled chicken breast, 1 cup spinach, 1/2 cup cooked quinoa, 1/4 avocado (Calories: 315; Protein: 29g; Carbohydrates: 21g; Fat: 14g)

- Snack: 1 small peach, 1/4 cup raw almonds (Calories: 150; Protein: 4g; Carbohydrates: 13g; Fat: 11g)

- Lunch: 4 oz lean ground turkey, 1 cup steamed green beans, 1/2 cup cooked brown rice (Calories: 330; Protein: 32g; Carbohydrates: 36g; Fat: 7g)

- Snack: 1 small banana, 2 tablespoons natural peanut butter (Calories: 220; Protein: 5g; Carbohydrates: 23g; Fat: 14g)

- Dinner: 4 oz grilled sirloin steak, 1 cup mixed greens salad with 1/4 avocado, 1/4 cup cherry tomatoes, 2 tablespoons balsamic vinaigrette (Calories: 400; Protein: 28g; Carbohydrates: 14g; Fat: 26g)

- Snack: 1/2 cup low-fat cottage cheese, 1/2 cup sliced cucumber (Calories: 60; Protein: 10g; Carbohydrates: 4g; Fat: 1g)

Total for the day: Calories: 1475; Protein: 108g; Carbohydrates: 111g; Fat: 66g

Day 3:

- Breakfast: 1/2 cup egg whites, 1/2 cup spinach, 1/2 cup cooked steel-cut oats, 1/4 cup blueberries (Calories: 300; Protein: 22g; Carbohydrates: 36g; Fat: 6g)

- Snack: 1 small apple, 1 tablespoon almond butter (Calories: 150; Protein: 3g; Carbohydrates: 20g; Fat: 8g)

- Lunch: 4 oz grilled chicken breast, 1 cup mixed vegetables (zucchini, bell pepper, onion), 1/2 cup quinoa (Calories: 350; Protein: 34g; Carbohydrates: 35g; Fat: 6g)

- Snack: 2 rice cakes, 2 oz canned tuna, 1 tablespoon hummus (Calories: 150; Protein: 15g; Carbohydrates: 18g; Fat: 3g)

- Dinner: 4 oz grilled salmon, 1 cup roasted Brussels sprouts, 1/2 cup brown rice (Calories: 400; Protein: 30g; Carbohydrates: 35g; Fat: 16g)

- Snack: 1/2 cup low-fat cottage cheese, 1/2 cup sliced strawberries (Calories: 80; Protein: 10g; Carbohydrates: 8g; Fat: 1g)

Total for the day: Calories: 1430; Protein: 114g; Carbohydrates: 152g; Fat: 40g

Day 4:

- Breakfast: 1/2 cup egg whites, 1/2 cup spinach, 1/2 cup cooked quinoa, 1/4 avocado (Calories: 300; Protein: 22g; Carbohydrates: 21g; Fat: 14g)

- Snack: 1 small peach, 1/4 cup raw almonds (Calories: 150; Protein: 4g; Carbohydrates: 13g; Fat: 11g)

- Lunch: 4 oz lean ground turkey, 1 cup steamed green beans, 1/2 cup cooked brown rice (Calories: 330; Protein: 32g; Carbohydrates: 36g; Fat: 7g)

- Snack: 1 small banana, 2 tablespoons natural peanut butter (Calories: 220; Protein: 5g; Carbohydrates: 23g; Fat: 14g)

- Dinner: 4 oz grilled sirloin steak, 1 cup roasted sweet potato, 1 cup sautéed kale (Calories: 400; Protein: 28g; Carbohydrates: 41g; Fat: 14g)

- Snack: 1/2 cup low-fat cottage cheese, 1/2 cup sliced cucumber (Calories: 60; Protein: 10g; Carbohydrates: 4g; Fat: 1g)

Total for the day: Calories: 1460; Protein: 101g; Carbohydrates: 138g; Fat: 47g

Day 5:

- Breakfast: 3 egg whites, 1 whole egg, 1/2 cup cooked oatmeal, 1/2 cup mixed berries (Calories: 312; Protein: 28g; Carbohydrates: 36g; Fat: 7g)

- Snack: 1 small apple, 1 tablespoon almond butter (Calories: 150; Protein: 3g; Carbohydrates: 20g; Fat: 8g)

- Lunch: 4 oz grilled chicken breast, 1 cup mixed vegetables (zucchini, bell pepper, onion), 1/2 cup quinoa (Calories: 350; Protein: 34g; Carbohydrates: 35g; Fat: 6g)

- Snack: 2 rice cakes, 2 oz canned tuna, 1 tablespoon hummus (Calories: 150; Protein: 15g; Carbohydrates: 18g; Fat: 3g)

- Dinner: 4 oz grilled salmon, 1 cup roasted asparagus, 1/2 cup brown rice (Calories: 400; Protein: 30g; Carbohydrates: 35g; Fat: 16g)

- Snack: 1/2 cup low-fat cottage cheese, 1/2 cup sliced strawberries (Calories: 80; Protein: 10g; Carbohydrates: 8g; Fat: 1g)

Total for the day: Calories: 1442; Protein: 110g; Carbohydrates: 152g; Fat: 41g

Day 6:

- Breakfast: 1/2 cup egg whites, 1/2 cup spinach, 1/2 cup cooked steel-cut oats, 1/4 cup blueberries (Calories: 300; Protein: 22g; Carbohydrates: 36g; Fat: 6g)

- Snack: 1 small peach, 1/4 cup raw almonds (Calories: 150; Protein: 4g; Carbohydrates: 13g; Fat: 11g)

- Lunch: 4 oz grilled chicken breast, 1 cup steamed broccoli, 1/2 cup brown rice (Calories: 350; Protein: 34g; Carbohydrates: 35g; Fat: 6g)

- Snack: 1 small banana, 2 tablespoons natural peanut butter (Calories: 220; Protein: 5g; Carbohydrates: 23g; Fat: 14g)

- Dinner: 4 oz grilled sirloin steak, 1 cup roasted Brussels sprouts, 1/2 cup quinoa, mixed greens salad with 1/4 avocado, 1/4 cup cherry tomatoes, 2 tablespoons balsamic vinaigrette (Calories: 400; Protein: 28g; Carbohydrates: 14g; Fat: 26g)

- Snack: 1/2 cup low-fat cottage cheese, 1/2 cup sliced cucumber (Calories: 60; Protein: 10g; Carbohydrates: 4g; Fat: 1g)

Total for the day: Calories: 1480; Protein: 108g; Carbohydrates: 125g; Fat: 58g

Day 7:

- Breakfast: 1/2 cup egg whites, 1/2 cup spinach, 1/2 cup cooked quinoa, 1/4 avocado (Calories: 300; Protein: 22g; Carbohydrates: 21g; Fat: 14g)

- Snack: 1 small apple, 1 tablespoon almond butter (Calories: 150; Protein: 3g; Carbohydrates: 20g; Fat: 8g)

- Lunch: 4 oz lean ground turkey, 1 cup mixed vegetables (zucchini, bell pepper, onion), 1/2 cup cooked brown rice (Calories: 330; Protein: 32g; Carbohydrates: 36g; Fat: 7g)

- Snack: 2 rice cakes, 2 oz canned tuna, 1 tablespoon hummus (Calories: 150; Protein: 15g; Carbohydrates: 18g; Fat: 3g)

- Dinner: 4 oz grilled salmon, 1 cup roasted asparagus, 1/2 cup quinoa (Calories: 400; Protein: 30g; Carbohydrates: 35g; Fat: 16g)

- Snack: 1/2 cup low-fat cottage cheese, 1/2 cup sliced strawberries (Calories: 80; Protein: 10g; Carbohydrates: 8g; Fat: 1g)

Total for the day: Calories: 1440; Protein: 112g; Carbohydrates: 138g; Fat: 49g

*This meal plan is based on an active female with a height of 5'6. This plan is only for reference and should not be taken as dietary advice. Please consult your healthcare provider before starting any new diet.