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    90 Day Bikini Upto 140LB

    Uploaded by

    Breann Ellington
    The document outlines a 90 day bikini meal plan for women weighing between 100-140 pounds. It provides three sample daily meal plans for high, moderate, and low carb days with calorie and macronutrient breakdowns. Each meal plan lists individual food items or ingredients, portion sizes, and corresponding protein, carb, fiber, fat, and calorie content. The daily goals across the three plans average 1525 calories with 133g protein, 192g carbs, and 25g fat.

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    © All Rights Reserved
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    90 Day Bikini Upto 140LB

    Uploaded by

    Breann Ellington
    221 views21 pages
    The document outlines a 90 day bikini meal plan for women weighing between 100-140 pounds. It provides three sample daily meal plans for high, moderate, and low carb days with calorie and macronutrient breakdowns. Each meal plan lists individual food items or ingredients, portion sizes, and corresponding protein, carb, fiber, fat, and calorie content. The daily goals across the three plans average 1525 calories with 133g protein, 192g carbs, and 25g fat.

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    90+Day+Bikini+Upto+140LB

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    The document outlines a 90 day bikini meal plan for women weighing between 100-140 pounds. It provides three sample daily meal plans for high, moderate, and low carb days with calorie and macronutrient breakdowns. Each meal plan lists individual food items or ingredients, portion sizes, and corresponding protein, carb, fiber, fat, and calorie content. The daily goals across the three plans average 1525 calories with 133g protein, 192g carbs, and 25g fat.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    221 views21 pages

    90 Day Bikini Upto 140LB

    Uploaded by

    Breann Ellington
    The document outlines a 90 day bikini meal plan for women weighing between 100-140 pounds. It provides three sample daily meal plans for high, moderate, and low carb days with calorie and macronutrient breakdowns. Each meal plan lists individual food items or ingredients, portion sizes, and corresponding protein, carb, fiber, fat, and calorie content. The daily goals across the three plans average 1525 calories with 133g protein, 192g carbs, and 25g fat.

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    HIGH CARB DAY CALORIE REQUIREMENTS


    Daily Intake 1540

    MACRONUTRIENTS
    (%) (cal) (g)

    Carbohydrates 50 770 193

    Protein 35 539 135

    Fats 15 231 26

    MOD CARB DAY CALORIE REQUIREMENTS


    Daily Intake 1540

    MACRONUTRIENTS
    (%) (cal) (g)

    Carbohydrates 30 462 116

    Protein 35 539 135

    Fats 35 539 60

    LOW CARB DAY CALORIE REQUIREMENTS


    Daily Intake 1350

    MACRONUTRIENTS
    (%) (cal) (g)

    Carbohydrates 10 135 34

    Protein 40 540 135

    Fats 50 675 75

    WWW.RUDYMAWER.COM 1
    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    DAILY GOAL
    Protein Carbohydrates Fats Calories

    133 192 25 1525

    BREAKFAST (9AM) EGGS & BACON


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Whole Eggs 2 12 0 0 8 120

    Low Fat Turkey Bacon 75g 17 1 0 2 90

    Kale 100g 3 10 2 1 61

    Tomatoes 75g 0 3 0 0 12

    Reduced Sugar Ketchup 1 tbsp 0 3 0 0 12

    Butter Spray - 0 0 0 0 0

    Total 32 17 2 11 295

    LUNCH (1PM) CHICKEN & POTATO


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Potato (Mashed) 150g 3 30 6 0 132

    Chicken Breast 80g 23 0 0 3 119

    Broccoli 100g 1 7 3 0 32

    Carrot 100g 1 10 3 0 44

    Total 28 47 12 3 327

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    PRE-WORKOUT (3PM) SHAKE & FRUIT


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Fruit 1 Piece 0 25 2 0 100

    BCAA 5g 5 0 0 0 20

    Creatine 5g 0 0 0 0 0

    Beta Alanine 3g 0 0 0 0 0

    L-Citrulline 6g 0 0 0 0 0

    Total 30 28 2 2 250

    POST WORKOUT (5PM) CHOCOLATE BANANA SHAKE


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Banana 1 scoop 1 27 3 0 112

    PB2 Powder 1 Piece 10 6 4 3 91

    100% Cocoa Powder 5g 0 2 1 1 17

    Unsweetened Almond Milk 300ml 1 1 0 0 8

    Low Fat Greek Yoghurt


    200g 20 8 0 0 112
    (Total Fage 0%)

    Total 32 4 8 4 340

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    EVENING MEAL (8PM) ASIAN TUNA & ASPARAGUS


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Tuna Steak 120g 28 0 0 6 166

    Rice 65g 3 50 2 1 221

    Asparagus 50g 1 2 1 0 12

    Onion 30g 0 3 1 0 12

    Peppers 30g 0 2 1 0 8

    Lemon 1/2 0 2 1 0 8

    Light Soya Sauce 2 tbsp 0 0 0 0 16

    Total 36 59 6 7 443

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    DAILY GOAL
    Protein Carbohydrates Fats Calories

    127 193 26 1514

    BREAKFAST (9AM) VEGGIE OMELETTE WITH BEANS


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Whole Eggs 2 14 0 0 8 128

    Spinach 1 cup 1 3 1 0 16

    Tomatoes 75g 0 3 0 0 12

    Black Beans 200g 10 20 12 0 120

    2% Cheese 30g 3 1 1 4 52

    Total 28 27 14 12 328

    LUNCH (1PM) SWEET CHILLI CHICKEN


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    White Rice 40g 4 34 2 0 152

    Chicken Breast 100g 25 0 0 2 118

    Sweet Chilli Sauce 2 tbsp 2 10 0 1 57

    Vegetables (2 portions) 2 cup 0 5 5 0 20

    Total 31 49 7 3 347

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    PRE-WORKOUT (3PM)
    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Fiber One Bar 1 Bar 1 15 5 3 90

    BCAA 5g 5 0 0 0 20

    Creatine 5g 0 0 0 0 0

    Beta Alanine 3g 0 0 0 0 0

    L-Citrulline 6g 0 0 0 0 0

    Total 6 15 5 3 111

    POST WORKOUT (5PM) MUSELI


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Whey w/ Water 1 scoop 25 3 0 1 121

    Muesli 45g 5 30 3 3 167

    Unsweetened Almond Milk 300ml 1 1 0 0 8

    Total 31 34 3 4 296

    EVENING MEAL (8PM) SWEET POTATO & BEEF


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Mashed Sweet Potato 300g 6 60 9 0 264

    Lean Ground Beef 3% 90g 22 0 0 3 115

    Lettuce 100g 2 5 3 0 28

    Canned Tomatoes 1 cup 1 3 0 1 25

    Spices 1 tsp 0 0 0 0 0

    Total 31 68 12 5 432

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    DAILY GOAL
    Protein Carbohydrates Fats Calories

    137 178 31 1539

    BRUNCH (11AM) FRIED EGGS & VEGGIES


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Whole Eggs 4 24 0 0 16 240

    Spinach 1 cup 1 3 1 0 16

    Tomatoes 75g 0 3 0 0 12

    BCAA 5g 5 0 0 0 20

    Total 30 6 1 16 288

    PRE WORKOUT (3PM) OATMEAL WITH BERRIES


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Oatmeal 40g 7 32 6 4 192

    Unsweetened Almond Milk 300ml 1 4 0 3 47

    Low Fat Greek Yoghurt 200g 20 8 0 0 112


    (Total Fage)

    Stevia Sweetner 1 tsp 0 0 0 0 0

    Cinnamon Pinch 0 0 0 0 0

    BCAA 5g 5 0 0 0 20

    Creatine 5g 0 0 0 0 0

    Beta Alanine 3g 0 0 0 0 0

    L-Citrulline 6g 0 0 0 0 0

    Blueberries 200g 2 18 6 0 80

    Total 35 67 12 7 451

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    POST WORKOUT (5PM) FLAPJACK & SHAKE


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Protein Flapjack 1 20 30 2 6 254

    Fruit 1 Piece 0 20 2 0 80

    BCAA 5g 5 0 0 0 20

    Total 25 50 4 6 354

    EVENING MEAL (8PM) GRILLED FISH


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Potatoes 230g 6 40 6 0 184


    White Fish
    200g 34 0 0 2 154
    (grilled in garlic & herbs)

    Peas 75g 4 11 4 0 60

    Tomatoes (Roasted) 100g 1 4 1 0 20

    Kale 1 cup 2 8 2 0 28

    Total 47 60 13 2 446

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    DAILY GOAL
    Protein Carbohydrates Fats Calories

    133 111 57 1489

    BREAKFAST (7AM) SCRAMBLED EGGS


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85

    Whole Eggs 3 18 0 0 12 180

    Fat Free Cheese 10g 3 1 0 0 16

    Mushrooms 75g 2 2 0 0 16

    Total 27 18 3 13 297

    LUNCH (11AM) SHRIMP SALAD


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Shrimp 150g 22 0 0 1 97

    Peppers 75g 1 4 2 0 20

    Mixed Salad Half Bag 0 2 0 0 8

    Avocado Half 1 2 2 16 156

    Spices 1 tsp 0 0 0 0 0

    Total 24 8 4 17 281

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    PRE WORKOUT (3PM) WHEY & NUTS


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    BCAA 5g 5 0 0 0 20

    Almonds 30g 7 2 4 16 180

    Creatine 5g 0 0 0 0 0

    Beta Alanine 3g 0 0 0 0 0

    L-Citrulline 6g 0 0 0 0 0

    Total 12 2 4 16 200

    POST WORKOUT (5PM) CARAMEL RICE CAKES & SHAKE


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Protein Nut Butter 30g 12 4 2 8 136

    Caramel Rice Cakes 3 3 33 0 0 144

    Whey w/ Water 1 Scoop 24 2 0 1 113

    Total 39 39 2 9 393

    EVENING MEAL (8PM) SWEET POTATO FRIES & CHICKEN


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Sweet Potato (Mashed) 200g 4 40 5 0 176

    Chicken Breast 100g 25 0 0 2 118

    Broccoli 50g 2 4 2 0 24

    Hot Sauce 1-2 tsp 0 0 0 0 0

    Total 31 44 7 2 318

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    DAILY GOAL
    Protein Carbohydrates Fats Calories

    154 102 55 1519

    BREAKFAST (10AM) OATMEAL & BERRIES


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Oatmeal 30g 11 26 3 2 166

    Raspberries 100g 1 12 7 1 61

    0% Fairlife Milk 300ml 15 9 0 0 96

    BCAA 5g 5 0 0 0 20

    Total 32 47 10 3 343

    LUNCH (2AM) TUNA & SWEETCORN WRAPS


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Canned Tuna 1 can 24 0 0 1 105

    Flatout Low Carb Wraps 2 wraps 20 14 17 4 172

    Spinach 100g 3 4 2 0 28

    Corn 100g 2 12 2 2 74

    Tomatoes 75g 0 3 0 0 12

    Pepper 75g 1 4 2 0 20

    Low Fat Mayonnaise 2 tbsp 0 1 0 12 112

    Total 50 38 23 15 351

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    PRE WORKOUT (3PM)


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    BCAA 5g 5 0 0 0 20

    Creatine 5g 0 0 0 0 0

    Beta Alanine 3g 0 0 0 0 0

    L-Citrulline 6g 0 0 0 0 0

    Total 0 0 0 0 20

    POST WORKOUT (5PM) CREAM OF RICE


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    0% Fairlife Milk 300ml 15 9 0 0 96

    Whey 1 Scoops 25 3 0 1 121

    Total 40 12 0 1 217

    EVENING MEAL (8PM) CHICKEN SALAD


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Chicken Breast 150g 34 0 0 3 163

    Mixed Leaf Salad 150g 2 5 3 0 28

    Red Peppers 1 1 6 2 0 28

    Tomatoes 75g 0 3 0 0 12

    Reduced Fat Parmesan 2 tsp 1 2 0 1 21

    Feta Cheese 50g 9 1 0 21 229

    Olive Oil 1 tbsp 0 0 0 11 99

    Balsamic Vinegar 1 tbsp 0 2 0 0 8

    Total 47 19 5 39 588

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    DAILY GOAL
    Protein Carbohydrates Fats Calories

    146 104 61 1549

    BREAKFAST (10AM) PROTEIN PANCAKES


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Oats 35g 5 20 4 2 118

    Whey 1/2 scoop 12 1 0 1 61

    Egg White 100ml 10 1 0 0 44

    Cottage Cheese 2% 50g 6 2 0 2 50

    Sugar Free Maple Syrup 2 tsp 0 5 0 0 20

    Butter 10g 0 0 0 9 81

    Blueberries 100g 1 11 3 0 48

    Total 33 29 7 14 374

    LUNCH (2PM) CHEESE & TOMATO OMELETTE


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Whole Eggs 4 24 0 0 16 240

    Tomatoes 50g 0 2 0 0 8

    Dried Mixed Herbs 1 tsp 0 0 0 0 0

    2% Cheese 50g 11 3 0 12 164

    Total 35 5 0 28 412

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    PRE WORKOUT (3PM)


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    BCAA 5g 5 0 0 0 20

    Creatine 5g 0 0 0 0 0

    Beta Alanine 3g 0 0 0 0 0

    L-Citrulline 6g 0 0 0 0 0

    Total 0 0 0 0 20

    POST WORKOUT (5PM) BERRY YOGHURT


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Strawberries 100g 1 6 4 1 37

    Blueberries 100g 1 5 2 0 24
    Low Fat Greek Yoghurt
    200g 20 8 0 0 112
    (Total Fage 0%)
    Almond Milk 300ml 1 9 0 3 67

    Stevia Sweetner 1 tsp 0 0 0 0 0

    BCAA 5g 5 0 0 1 20

    Total 28 28 6 5 260

    EVENING MEAL (8PM) STEAK & WEDGES


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Steak 170g 40 0 0 15 295

    Spinach 75g 1 3 1 0 16

    Mushroom 100g 3 3 1 0 24

    Tomatoes 75g 0 3 0 0 12

    Sweet Potato 150g 1 33 4 0 136

    Total 48 31 8 15 483

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    DAILY GOAL
    Protein Carbohydrates Fats Calories

    133 43 73 1361

    BREAKFAST (10AM) EGGS, BACON & AVOCADO


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Whole Eggs 3 18 0 0 12 180

    Lean Bacon 2 (30g) 9 1 0 8 112

    Avocado Half 1 3 3 15 151

    Total 28 4 3 35 443

    LUNCH (2PM) SHRIMP SALAD


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Shrimp 200g 30 0 0 1 129

    Mixed Leaf Salad 150g 2 2 3 0 16

    Waldens Farm Salad Dressing 1-2 tbsp 0 0 0 0 0


    Additional Salad Veg
    options: Tomato, Celery,
    75g 0 10 5 0 40
    Pepper, Cucumber, Carrot
    etc

    Total 32 12 8 5 185

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    PRE WORKOUT (3PM)


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    BCAA 5g 5 0 0 0 20

    Creatine 5g 0 0 0 0 0

    Beta Alanine 3g 0 0 0 0 0

    L-Citrulline 6g 0 0 0 0 0

    Total 0 0 0 0 20

    POST WORKOUT (5PM) PB PUDDING & SIDE OF NUTS


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Nut Butter 30g 8 4 2 15 183

    Cottage Cheese (2%) 200g 24 7 0 6 178

    100% Cocoa Powder 1 tbsp 0 2 1 1 17

    Total 32 13 3 22 378

    EVENING MEAL (8PM) STEAK FAJITAS


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Lean Steak 170g 40 0 0 15 295

    Onion 50g 0 5 1 0 20

    Lettuce 75g 0 2 2 0 8

    Peppers 75g 1 4 2 0 20

    Salsa 2 tbsp 0 3 0 0 12

    Mexican Spices 1-2 tsp 0 0 0 0 0

    Total 41 14 5 15 355

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    DAILY GOAL
    Protein Carbohydrates Fats Calories

    137 40 74 1374

    BREAKFAST (10AM) WHEY & NUTS


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Whey 1 Scoop 25 3 0 1 121

    Nuts 30g 7 2 3 15 171

    Total 32 5 3 16 292

    LUNCH (2PM) EGG SALAD


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Whole Eggs 5 30 0 0 20 300

    Mixed Leaf Salad 150g 0 2 3 0 8


    Waldens Farm Ranch
    1-2 tbsp 0 0 0 0 0
    Salad Dressing
    BCAA 5g 5 0 0 0 20
    Additional Salad Veg
    options: Tomato, Celery,
    200g 0 7 5 0 28
    Pepper, Cucumber, Carrot
    etc

    Total 37 15 8 20 356

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    PRE WORKOUT (3PM)


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    BCAA 5g 5 0 0 0 20

    Creatine 5g 0 0 0 0 0

    Beta Alanine 3g 0 0 0 0 0

    L-Citrulline 6g 0 0 0 0 0

    Total 0 0 0 0 20

    POST WORKOUT (5PM) STRAWBERRY CHOC PUDDING


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Strawberries 100g 0 4 4 0 16

    100% Cocoa Powder 1 tbsp 0 2 1 1 17


    Low Fat Greek Yoghurt
    250g 14 8 0 0 132
    (Total Fage 0%)
    Nuts 30g 6 2 3 16 176

    Stevia 1 tsp 0 0 0 0 0

    Total 31 16 8 17 341

    EVENING MEAL (8PM) BUNLESS BURGERS


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Chicken Pattys 120g 30 2 0 4 164

    Onion 50g 0 2 1 0 8

    Lettuce 50g 0 0 1 0 0

    Peppers 75g 1 2 2 0 12

    Salsa 2 tbsp 0 3 0 0 12

    Low-fat Mayo 1 tbsp 0 1 0 5 49

    Cheese Slice 2 8 0 0 12 140

    Total 19 10 4 21 385

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    DAILY GOAL
    Protein Carbohydrates Fats Calories

    130 51 70 1354

    BREAKFAST (9PM) YOGURT & NUTS


    Ingredients Amount Protein Carbs Fibre Fats Kcal
    Low Fat Greek Yoghurt
    200g 24 6 0 0 120
    (Total Fage 0%)
    Sugar Free Flavdrops
    1 tbsp 0 0 0 0 0
    (Flavouring)
    Nuts 30g 7 3 3 17 193

    Stevia 1 tsp 0 0 0 0 0

    Total 31 9 3 17 313

    LUNCH (2PM) CHOCOLATE PB SMOOTHIE


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Unsweetened Almond Milk 300ml 1 1 0 3 35

    100% Cocoa Powder 1 tbsp 0 2 1 1 17

    Peanut Butter 30g 7 4 2 16 188

    Low Fat Cottage Cheese 200g 24 8 0 6 182

    Stevia 1 tsp 0 0 0 0 0

    Waldens Chocolate Sauce 1 tbsp 0 0 0 0 0

    Total 32 15 3 26 422

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    90 DAYS BIKINI MEAL PLAN - 100LB - 140LB

    PRE WORKOUT (3PM)


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    BCAA 5g 5 0 0 0 20

    Creatine 5g 0 0 0 0 0

    Beta Alanine 3g 0 0 0 0 0

    L-Citrulline 6g 0 0 0 0 0

    Total 0 0 0 0 20

    POST WORKOUT (5PM) WHEY & CHOCOLATE


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Whey 1 Scoop 25 3 0 1 121

    85% Dark Chocolate 2 Squares 5 6 4 13 161

    Total 30 9 4 14 282

    EVENING MEAL (8PM) SAUSAGE WRAPS


    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Lean Turkey Sausage 150g 30 5 2 9 177

    Flatout Low Carb Wraps 1 9 6 7 2 78

    Tomato 100g 1 3 1 0 16

    Scrambled Eggs 1 6 0 0 4 60

    Side Salad & Vegetables 1 Bowl 0 10 5 0 40

    Total 37 18 15 13 337

    WWW.RUDYMAWER.COM 20

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