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Bikini Body Meal Plan

About this Meal Plan

SHOPPING LIST

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Notes for this week

If you’re looking to build a lean, strong, summer-ready body, look no further. With my Bikini Body Meal Plan, you get the most effective approach when it comes to feeling energized, confident, strong, and ready for the season of sun and fun. I believe that everything leading to great health, energy, and performance begins with […]

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Bikini Body Meal Plan

Week 1 Shopping List

* If you went already shopping ahead of time with your STOCK UP YOUR KITCHEN SHOPPING LIST then you already have most of the ingredients listed here. Just make sure you don't buy the things that you already have at home twice.

Meat, Dairy & Eggs:

10 Eggs
8 oz Shredded Cheese (mozzarella, cheddar, or a mix of both)
3 oz Parmesan (shaved)
8 oz Feta, crumbled
4 slices Bacon
¼ lb (4 oz) Ground Beef
4 oz Chicken Breast (boneless, skinless)
8 oz Chicken Thighs (boneless, skinless)
12 large Shrimps (peeled and deveined)
Grass Fed Butter
2 oz Heavy Cream
2.6 oz (1/3 cup) Cheddar Cheese, shredded

Produce:

1 Large Zucchini
1 Large Sweet Potato
3 Large Asparagus Spears
1 Yellow Onion
16 oz Mixed Greens
4 oz Raspberries (fresh or frozen)
2 Shallots + 2 large shallots (4 total)
1 Red Bell Pepper
9 Garlic Cloves
1 Jalapeno
2-3 Avocados
48 oz (6 cups) Spinach
5 Tomatoes
2.6 oz (1/3 cup) chopped Mango (fresh or frozen)
16 oz Brussels Sprouts (chopped)
Grape Tomatoes (20) (about 6 oz)
16 oz Pre-Mixed, raw, store-bought Veggie Slaw (made from shredded carrots, broccoli, cabbage, & kale)
1 and 1/2 cups (12 oz) Broccoli Florets
2 cups (16 oz) Strawberries (frozen)
1 Banana (split in half and freeze when you bring it home from the store)

Fresh Herbs:

Cilantro
Basil (about 1.5 cups worth)
Parsley (about ¾ cup worth)
Mint (about ½ cup worth)

Spices:

Salt
Pepper
Chili Powder
Cumin
Onion Powder
Garlic Powder
Oregano
Smoked Paprika
Lemon Pepper Seasoning

Nuts/Seeds:

4 oz (1/2 cup) Roasted Pine Nuts
4 oz (1/2 cup) raw walnuts
2 oz (1/4 cup) Unsweetened Coconut Flakes
2 oz (1/4 cup) Chia Seeds (whole, black)

Condiments/Other:

One 5-6 oz can of Diced Tomatoes & Green Chiles (Rotel is a good brand)
15 oz ( a little over under 2 cups) unsweetened Coconut Milk
2 oz (1/4 cup) unsweetened Almond Milk
1/2 cup (4 oz)Kombucha, fruit flavored (opt for a flavor low in sugar; under 8g per 8 oz)
Goat Kefir 1/2 cup (4 oz)
2 oz Paleo Granola (no oats; if not available, replace with 2 oz of raw, mixed nuts and seeds)
Mayo (Primal Kitchen Primal Mayo is a good brand)
Pure Vanilla Extract
*6 oz of bone broth (plus more if choosing to sip on more in between meals) (only if you are not making it at home from scratch; if you are making it at home, you will need the following ingredients: grass-fed butter 3 medium carrots, peeled and cut into chunks 1 medium onion, chopped 3 celery ribs, chopped 1 leek, chopped 3 bay leaves 2-4 rosemary leaves 5-6 garlic cloves 1 TSP black pepper 1 TSP salt 2 TBSP apple cider vinegar 4 lbs beef or chicken bones)

Breads, Grains, & Legumes:

4 oz (1/2 cup) Rolled Oats
Sourdough Bread

Stock Your Kitchen:

Avocado Oil
White Wine Vinegar
Olive oil
Swerve Sweetener
Honey (optional)
Matcha (green tea) Powder
Coconut Oil
MCT Oil (optional)
Mayo (I like Primal Mayo)
Maca Powder(optional)

Portion Sizes: A self-awareness “habit” is a very effective tool that will help you to automatically ingest the right calorie amount for YOU. If you don't allow yourself to get a little hungry and/or you eat too much (more than 80% full) chances are, you won't lose any weight or burn fat. Remember that the portion sizes in this meal plan are big enough to accommodate most people even the really active individuals. If your goal is fat loss, you have to be able to stop yourself from overeating. If you eat slowly, you’ll notice when you’re comfortably full and that’s when you need to stop. Always aim to be 80% full.
Rate your hunger: Imagine a scale that goes from 1 to 5

Starving
Pretty Hungry (feeling hunger pangs)
Neutral
Comfortably Full (80 % full)
Overly Full and Uncomfortable

When you start feeling hunger pangs, drink a glass of water. Wait. Still feeling pretty hungry? If the answer is yes, then it’s a good time to eat something. Eat slowly and keep checking in with yourself to rate your hunger level. If you eat too quickly, then you’re not giving your satiety hormones enough time to signal the brain that you’re actually full. That’s why when we eat quickly we often end up overeating .

I recommend to stick with just the 3 main meals a day and allow your body to have those few hours in between meals to digest. If you have a craving for sweets or get hungry outside of the meals, have a snack I have included in the snack options. Before you go shopping please remember to add the simple ingredients of the snacks to your shopping list. I recommend snacks that are low in carbs and sugar and this is why: carbs turn into sugar in your bloodstream and sugar spikes your insulin levels and signals the body to store fat.
Remember to drink plenty of water and mineral-rich beverages (like salty bone broth) to stay hydrated.
Can't eat the whole meal? Made extra leftovers? You can try freezing the leftovers for later use. That way, if you're suddenly in a rush, are too tired to cook, or don't have a lot of time to prepare a meal, you can just reheat them. (Note: This is only if the directions don't tell you to "save and store the leftover portion(s) for later.")
If one of the meals is too big or too small for you, feel free to tweak the portion sizes. Some people like to make multiple servings of a recipe, so if you decide to do this, multiply a recipe by the number of extra servings you want to make. For instance, if a recipe normally makes 1 portion, and you want to make 3, multiply it by 3.