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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 4 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:
- 8 Eggs
- 6 oz Gouda Cheese (grated)
- 6 thin slices of Gouda Cheese
- 4 oz Feta Cheese (crumbled)
- 12 oz Mozzarella Cheese (shredded)
- 2.6 oz Parmesan Cheese (shredded)
- 4 oz Ground Beef
- 2 oz Heavy Cream
- Sour Cream
- 2 oz Mexican Cheese Mix (cheddar & mozzarella) (finely shredded)
- Grass Fed Butter
- 1 whole Chicken Leg
- 11 large Cooked Shrimps
Produce:
- 22 Asparagus stalks (fresh or frozen)
- 1 Zucchini
- 4 Large Leaves of Chard (can go with any variety- red, yellow, rainbow, green-just make sure you're using soft leaves!)
- 1 Cucumber
- 2 Red Bell Peppers
- 1 Medium Tomato
- 3-4 Small Avocados + 1 Medium
- 16 oz Cauliflower Rice (fresh or frozen)
- 4 oz Broccoli Florets (fresh or frozen)
- 5 Garlic Cloves
- 8 oz Shiitake Mushrooms
- 1/3 cup (2.6 oz) Brown Mushrooms
- 1 Shallot
- 3 Bananas (note: after buying, peel & cut 2 of the bananas in half and put them in a safe container & store in the freezer; keep the other banana on the counter)
- 4 oz Pineapple (fresh or frozen)
- 4 oz Frozen Peaches
- 4 oz Kale
- 1 Orange
- 1 Kiwi
- 2 oz Raspberries (fresh or frozen)
- 32 oz Spinach (4 cups)
- 4 Lemons
- 1 large Carrot
- 1 Yellow Onion
- 10 oz Romaine lettuce
- 4 oz Cooked Butternut Squash Pieces/Chunks (fresh or frozen)
- 8 Asparagus stalks
- 6 oz Brussels Sprouts
- 1 Celery Stalk
- 2 Green Onions
- 4 oz peas (frozen)
- 5 Cherry Tomatoes (about 1/2 cup)
- 3 medium Beets
- 1 small Fennel Bulb, with leaves
Fresh Herbs:
- Basil
- Oregano
- Parsley
- Cilantro
- Chives (or more green onions)
- Dill
- Rosemary
Spices:
- Salt
- Black Pepper
- Ground Cumin
- Ginger (ground)
- Cinnamon
- Coriander (ground)
- Cayenne
- Allspice
- Ground Cloves
- Garlic Powder
- Onion Powder
- 1 Bay Leaf
Nuts/Seeds:
- 2 oz Roasted/Salted Pumpkin Seeds (pepitas)
- 1 oz Almonds (sliced)
- 1 oz Chia Seeds
- Unsweetened, Shredded Coconut Flakes
- 1 oz Macadamia Nuts
- 1 oz Pine Nuts
Condiments/Other:
- 18 oz Almond Milk (unsweetened)
- 16 oz Coconut Milk (unsweetened)
- 3.5 oz Coconut Cream
- 4 oz Coconut Water
- Tomato Sauce (low sugar; I like RAOS)
- Better Than Bouillon (Chicken or Vegetable) (1 TSP)
- Mayo (Primal Mayo is good)
- 2 oz (1/4 cup) Mixed Dried Fruit (cranberries, raisins & dates)
- 3 oz Marinated Artichoke Hearts (canned or in a glass jar)
- Pure Vanilla Extract
- 1 4-8 oz jar of Dill Pickles (shredded) (if you can't find this, just get a small jar and shred the pickles when it's time to make the recipe)
- Dijon Mustard
- 10 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:
- Sourdough
- 8 oz Chickpeas/Garbanzo Beans (canned)
- 4 oz Amaranth (dry)
- 2 oz Brown Rice (dry) (or 1 cup/8 oz of cooked Brown Rice)
- 6 oz Rolled Oats (dry)
Stock Your Kitchen
- Blanched Almond Flour
- Psyllium Husk
- Baking Soda
- Avocado Oil
- Olive Oil
- Honey (optional; can substitute with liquid stevia)
- Maple Syrup (optional; can substitute with liquid stevia)
- Swerve Sweetener (Erythritol)
- Balsamic Vinegar
- Apple Cider Vinegar
- Vanilla Paleo Protein Powder (or other Vanilla Flavored Low Carb Protein Powder)
- Matcha Powder
- MCT Oil (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. 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.
