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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 6 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
- Grass Fed Butter (4 oz)
- 4 oz Mozzarella Cheese (shredded)
- 2.6 oz Mozzarella Cheese Balls
- 12 oz Parmesan Cheese (shredded/grated)
- 1 oz Blue Cheese (crumbled)
- 4 oz Feta Cheese (full fat) (crumbled)
- 1 slice Provolone Cheese
- 1 slice Swiss Cheese
- 3 strips of Bacon
- 6 Large Cooked Shrimps
- 2 oz Greek Yogurt (plain; unsweetened)
Produce:
- 1 Green Onion
- 28 oz (3 1/2 cups) Kale
- 16 oz Broccoli florets (fresh or frozen)
- 1 Scallion
- 4-5 Lemons
- 6.5 oz Cherry Tomatoes
- 1 Small Zucchini
- 1 Medium + 2 regular size Avocados (3 total)
- 28 oz Spinach (3.5 cups)
- 4 Yellow Onions
- 5 Garlic Cloves + 1 Whole Head of Garlic
- 8 oz Brown Mushrooms (chopped/sliced)
- 8 oz Strawberries (frozen)
- 1 Small Cucumber
- 1 small Eggplant (enough to yield 4 oz of slices)
- 2 large Sweet Potatoes
- 16 oz Arugula
- 1 Red Bell Pepper
- 8 oz Mixed Berries (frozen)
- 2 Bananas (take 1 of them, break it in half, and freeze it; leave the other on the counter)
- 8 oz Frozen Blueberries
Fresh Herbs:
- Chives
- Parsley
- Basil (1 and ¼ cup) (10 oz)
- Oregano
- Thyme
Spices:
- Salt and Pepper
- Cinnamon
Nuts/Seeds:
- 2 oz Pine Nuts
- 2 oz Raw Cashews
- 1 oz Almonds (sliced)
- 2 oz Pistachios
- 1 oz Pecans
- Unsweetened Coconut Flakes
- 1 oz Hemp Seeds
Condiments/Other:
- Chicken or Vegetable Better Than Bouillon
- Dijon Mustard
- 1 Can (14 oz) Palmini Pasta (or 1 and 1/2 Medium Size Zucchinis)
- Tamari Or SoySauce (low sodium) (optional)
- Pure Vanilla Extract
- 10 oz Almond Milk (unsweetened)
- 12 oz Coconut Milk (unsweetened)
- Canned Green Olives
- 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:
- 10 oz Farro (dry)
- 4 oz Chickpeas/Garbanzo Beans (canned)
- 4 oz Farro (dry)
- 2 oz Quinoa (uncooked)
- 4 oz Amaranth (dry)
- 4 oz Polenta/Corn Grits
Stock Your Kitchen
- Coconut Oil
- MCT Oil (optional)
- Olive Oil
- Matcha (green tea) Powder
- Avocado Oil
- Honey (optional; can substitute with liquid stevia)
- Swerve Sweetener (Erythritol)
- Maple Syrup (optional; can substitute with liquid stevia)
- Balsamic Vinegar
- Dry White Wine (like Chardonnay)
- 2 oz Blanched Almond Flour
- 1 oz Coconut Flour
- Baking Powder
- Raw Cacao Powder
- 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.
