top of page

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.

2,236 views1 comment

Recent Posts

See All

1 Comment


Starting this tomorrow! Xoxo

Like
bottom of page