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Phase

 1:  Cassey's  Bikini  Meal  Plan


I  will  be  eatng  this  pretty  much  every  single  day  for  the  next  few  weeks.  I  will  have  one  YOLO  meal  a  week  as  a  substitution  for  one  of  these  meals  to  keep  my  sanity!  For  water,  I  will  be  intaking  1.5  
gallons  a  day.  Please  remember  that  this  is  a  very  restrictive  meal  plan  that  is  designed  to  get  me  ready  for  my  fitness  bikini  competition,  so  if  you  feel  like  this  does  not  suit  your  lifestyle  or  if  you  
have  different  goals,  take  a  look  at  the  meals  you  like  on  here  or  on  blogilates.com/recipe-­‐index  to  inspire  healthy  eating  suited  for  you!

Food Items Serving Calories Protein (g) Fat (g) Carbs (g) Sugars (g) Fiber (g)

Meal 1: Oatmeal, Egg Whites, & Broc!


Oats, Rolled, regular or quick or instant, cooked, without salt 0.25 x cup dry 37 2 1 6 0 1

Chicken Egg, egg white, cooked, no added fat 0.5 x cup (8.6 oz) 63 13 0 1 1 0

Broccoli, boiled, drained, no salt added 1 x stalk, medium, 7-1/2" - 8" long (6.3 oz) 63 4 1 13 3 6

Note: Cook oats in water, make egg whites on frying pan


with PAM, steam broc. Season with soy sauce, tabasco, or
sriracha. Total: 163 19 2 20 4 7
Meal 2: Protein Pancake (inspired by TIU)
Banana, raw 1 x medium [7" to 7-7/8" long, 6.6 oz as purchased] (4.2 oz) 105 1 0 27 14 3

Chicken Egg, egg white, cooked, no added fat 0.33 x cup (8.6 oz) 42 9 0 1 1 0

100% Whey Protein Powder, Chocolate or Vanilla 1 x scoop (1.1 oz) 130 23 2 3 1 1

Note: Mix protein powder, eggs, and mashed banana in a


bowl with about 1/4 cup water to reach pancake batter
consistency and then spray skillet with PAM and pour batter
into small circles. Flip after about 30 sec on one side. Total: 277 33 3 31 16 4
Meal 3: Post Workout Meal
Sweet Potato, baked in skin, no salt added, edible portion 1 x medium, 2" dia, 5" long, raw (4 oz) 103 2 0 24 10 4

100% Whey Protein Powder, Chocolate or Vanilla 1 x scoop (1.1 oz) 130 23 2 3 1 1

Note: Eat this after your workout. It does not really have to
be your third meal. Total: 233 25 3 27 11 5
Meal 4: Sweet Potato, Broc & Chicken!
Sweet Potato, baked in skin, no salt added, edible portion 1 x medium, 2" dia, 5" long, raw (4 oz) 103 2 0 24 10 4

Broccoli, boiled, drained, no salt added 1 x stalk, medium, 7-1/2" - 8" long (6.3 oz) 63 4 1 13 3 6

Breast Split, baked no skin 4 x oz (1 oz) 160 32 2 0 0 0

Note: Bake or steam all to keep as many nutrients as


possible! Season with soy sauce, tabasco, or sriracha. Total: 326 39 3 37 12 10
Meal 5: Handrolls!
Lettuce, cos or romaine, raw, edible portion 8 x leaf outer (1 oz) 38 3 1 7 3 5

Sea Vegetable, Nori, Sushi, Toasted 5 x sheet (0.1 oz) 50 5 0 0 0 5

Breast Split, baked no skin 3 x oz (1 oz) 120 24 1 0 0 0

Mushrooms, shiitake, cooked, no salt added 0.5 x cup, pieces (5.1 oz) 41 1 0 10 3 2

Note: You can get nori (dried seaweed sheets) at any asian
supermarket for about $1.00 for 10 pieces. You'll want to
slightly wet these then fill with the lettuce (and any other
veggies) strips of chicken breasts, and sauteed mushrooms.
Then roll it up. You may use a mixture of soy sauce &
sriracha with lemon as your dipping sauce! Total: 249 33 2 18 6 11
Meal 6: Chicken & Broc with Side Salad
Chicken Egg, whole, hard-boiled 1 x large (1.8 oz) (1.8 oz) 78 6 5 1 1 0

Spinach, raw, edible portion 4 x cup (1.1 oz) 28 3 0 4 1 3

Broccoli, boiled, drained, no salt added 1 x stalk, medium, 7-1/2" - 8" long (6.3 oz) 63 4 1 13 3 6

Breast Split, baked no skin 4 x oz (1 oz) 160 32 2 0 0 0

Note: 1st dish - Steam chicken and broc. Then boil 1 egg ,
chop up, and serve over a bed of baby spinach. That's dish
2. Total: 329 46 9 18 4 9
Any time Snacks
Almonds, raw 20 x almond 139 5 12 5 1 3

Total: 139 5 12 5 1 3

Daily Total: 1716 200 34 156 54 49

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