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Bikini Body Meal Plan
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 […]
Bikini Body Meal Plan
Week 2 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:
- 6 Eggs
- 3 oz Parmesan Cheese (shredded)
- 11 large Cooked Shrimp
- 2 oz Sour Cream
- 4 oz Flank Steak
- Grass Fed Butter (4 oz)
- 8 oz Chicken Breast (two 4 oz fillets total)
- 5 thick slices of Bacon
- 8 oz Mozzarella Cheese (low moisture, part-skim) (shredded)
- 1 oz Cream Cheese (Philadelphia Original)
- 6 oz Feta Cheese (full fat) (crumbled)
Produce:
- 12 oz Cauliflower Rice (fresh or frozen)
- 8 oz Cauliflower Florets (fresh or frozen)
- 6 oz Brussels Sprouts (thinly sliced)
- 3 Avocados
- 2 Small Red Bell Peppers
- 1 Small Yellow Bell Pepper
- 3 Lemons
- 1 Lime
- 2 Medium Sweet Potatoes
- 8 oz cup Corn (frozen)
- 1 Red Onion
- 1 Shallot
- 5 Garlic Cloves
- 24 oz Broccoli Florets (fresh or frozen)
- 1 knob of Ginger
- 2 Bananas (note: after buying, peel & cut the banana in half; put in a safe container & store in the freezer)
- 40 oz Spinach (5 cups)
- 8 oz Swiss Chard
- 2 oz Berries of choice (fresh or frozen)
- 1 Medium Heirloom Tomatoes
- 1 Small Zucchini
- 1 Small Cucumber
- 4 oz Butternut Squash Cubes/Pieces (fresh or frozen)
- 1 Large Celery Stalk
- 16 oz Kale
- 4 oz Mango (fresh or frozen)
- 8 oz Blueberries (fresh or frozen)
- 8 oz Mixed Power Greens
Fresh Herbs:
- Basil
- Dill
- Chives (or green onions)
- Tarragon
- Oregano
- Cilantro
- Rosemary
- Sage
Spices:
- Salt and Pepper
- Black Pepper
- Garlic Powder
- Oregano (dried)
- Cumin
- Cinnamon
- Cayenne Pepper (optional)
- White Miso Seasoning
Nuts/Seeds:
- Toasted/Roasted Sesame Seeds (optional)
- 2 oz Roasted/Salted Pumpkin Seeds (pepitas)
- 2 oz Hemp Seeds
- 1 oz Raw Walnut pieces (or buy a very small bag)
- 1 oz Flax Seeds (or buy a very small bag)
Condiments/Other:
- 8 oz Almond Milk (unsweetened)
- 8 oz Coconut Water
- Mayo (Primal Kitchens Primal Mayo is best)
- 12 oz unsweetened Coconut Milk
- Green Tea (bags)
- Tamari or Soy Sauce (low sodium)
- Sake (or Sherry)
- Fish Sauce
- Dijon Mustard
- Worcestershire Sauce
- Low Sugar Ketchup
- Canned Green Olives (pitted)
- Pure Vanilla Extract (optional)
- 8 oz of bone broth (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:
- 8 oz Black Beans, canned
- Sourdough Bread
- 2 oz Buckwheat Groats (dry)
Stock Your Kitchen
- Coconut Flour
- Avocado Oil (7 oz/
- Olive oil
- Sesame Oil (optional)
- Coconut Oil
- MCT Oil (optional)
- Balsamic Vinegar
- Arrowroot Powder
- Honey (optional; or stick with eyrthritol/Swerve)
- Maple Syrup (optional; or stick with eyrhtritol/Swerve)
- Swerve (Erythritol sweetener)
- 4 oz chicken or beef Stock (or Better Than Bouillon)
- 2 oz Unsweetened Shredded/Flaked Coconut
- Blanched Almond Flour (4 oz)
- Green Tea (bags)
- Ground Chia Seeds
- Matcha Powder
- Sake (or Sherry)
- 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. 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
- 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.
- 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.
Please purchase this Meal Plan to get full access.
Please purchase this Meal Plan to get full access.
Please purchase this Meal Plan to get full access.
Please purchase this Meal Plan to get full access.
Please purchase this Meal Plan to get full access.
Please purchase this Meal Plan to get full access.
Please purchase this Meal Plan to get full access.
