Meal Plan For Bikini Body


Finally, an easy to follow meal plan for bikini body you can use to make eating healthy a piece of cake (pardon the pun!). Ellen Fisher said, “The bikinis are an amazing workout, that you can wear anywhere anytime.” This is awesome! I have always loved beach parties and water slides but these things tend to harm my body rather than help it. Most of the time I would be wearing a glamorous bikini as well as shorts to protect my butt from the sunburn caused by the spray from the water slide. This has made me consider buying a bikini.


The key to defined abs? Watching what you eat. Here’s how to make it easy

The Bikini Abs Diet Plan

If you overindulge in the kitchen, no amount of exercise will matter. In order to help you see results more quickly, we asked Jaclyn Sklaver, who also developed our bikini abs workout, to provide us with a sensible diet. Sklaver claims that this diet “works nicely with what you are doing at the gym.” You’ll have somewhat greater carb and calorie counts to fuel your exercises on days when you’re doing more intense strength training. On days of rest or pure cardio, the amount of carbs and calories decreases somewhat to aid in weight loss. Please note that the sample menus and meals provided here are based on an individual weighing 135 pounds. In approximately a month, if you follow the instructions, you’ll be bikini-proud.


Lifting Day

(Higher carbs)


4 large egg whites

2 slices turkey bacon

1 Ezekiel bread English muffin

1⁄2 avocado

Calories: 407, Protein: 27g, Carbs: 36g, Fat: 15g


1⁄4 cup slow-cooked apple cinnamon oatmeal (See recipe, following.)

Add 4 cooked egg whites to the cooked oatmeal

1 tbsp peanut butter

Calories: 365, Protein: 27g, Carbs: 38g, Fat: 11g 


6 oz plain 2% Greek Yogurt

1⁄2 cup blueberries

1 packet stevia

Calories: 142, Protein: 18g, Carbs: 17g, Fat 4g


1 cup steel cut oats

4 cups water

1 large apple, diced 1⁄2 tsp cinnamon


2 slices of Ezekiel bread

1⁄4 cup (2 large) egg whites

1⁄2 tbsp coconut oil

Cinnamon, to taste

Soak the bread in the egg whites, then cook in a pan with coconut oil.

Calories: 279, Protein: 20g, Carbs: 32g, Fat: 9g 

Non-lifting Day

(Lower Carbs)


4 oz lox

1 low carb wrap

1⁄4 avocado, sliced

Calories: 242, Protein: 28g, Carbs: 14g, Fat: 10g


6 oz nonfat plain Greek yogurt

1 oz nuts (about 20 almonds)

1 packet stevia

Calories: 285, Protein: 23g, Carbs: 13g, Fat: 14g


4 Egg whites (scrambled or make into an omelet)

1⁄2 avocado

2 slices of tomato

Calories: 177, Protein: 20g, Carbs: 9g, Fat: 13g


1 scoop whey protein

2 tbsp peanut butter

Water and ice in blender

Calories: 320 Protein: 34g, Carbs: 7g, Fat: 16g 


(For higher carb days, add 1/2 cup cooked quinoa, rice, or sweet potatoes.)


4 oz canned tuna

1 low-carb wrap

1⁄4 avocado

25 veggie sticks (cut up celery, carrots, peppers)

Calories: 300, Protein: 34g, Carbs: 19g Fat: 12g


4 oz grilled/baked salmon

1 cup steamed broccoli or other veggies

Calories: 347, Protein: 30g, Carbs: 28g, Fat: 13g


4 oz 93% lean ground turkey

Zucchini noodles (use a Spiralizer or slice zucchini very thin and steam or sauté)

1⁄2  cup light marinara sauce

1⁄2  tbsp avocado oil

Calories 375, Protein: 32g, Carbs: 18g, Fat: 20g


4 oz grilled chicken breast

1 cup mixed salad greens

1⁄2 cup sliced tomato

1⁄4 cup chickpeas

1 oz olive oil

1 tbsp balsamic vinegar

Calories: 325, Protein: 31g, Carbs: 18g, Fat: 16g


4 oz grilled chicken, chopped, or 4 oz tuna canned in water

1 cup diced cucumbers 

1⁄2 cup diced tomatoes

1 oz extra-virgin olive oil

1 tbsp red-wine vinegar

Calories 269, Protein: 28g, Carbs: 8g, Fat: 15g

Cook on low for 4 hours. Makes 8 servings


5 oz canned tuna

1/8 avocado

1⁄2 cup salsa

1 tbsp sliced almonds

Calories: 249, Protein: 34g, Carbs: 7g, Fat: 17g


4 oz 93% lean ground turkey

1⁄4  cup sliced peppers

1⁄4  cup sliced onions

1⁄2 cup crushed tomatoes

Chili powder

Calories 180, Protein: 18g, Carbs: 15g, Fat: 5.5g


These mini meals help you stay energized on either high- or low-carb days.


4 oz 2% cottage cheese

1 medium apple

or 1⁄2 cup berries

Calories: 182, Protein: 15g, Carbs: 25g, Fat: 3g


2 tbsp high-protein PB

1 medium apple, sliced

Calories: 310, Protein: 14g, Carbs: 27g, Fat: 19g


2.5 oz tuna packet

1⁄2  cup sliced cucumbers

1⁄2  cup diced tomatoes

Calories: 118, Protein: 16g, Carbs: 9g, Fat: 1.5g



1 scoop chocolate casein protein

1⁄4 cup egg white

1⁄4 cup unsweetened almond


16 blueberries

Mix together and place in mini cupcake baking pan.

Calories: 207, Protein: 29g, Carbs: 14g, Fat: 4g


1 scoop casein powder

1 tbsp nut butter (Add 1⁄2 cup berries for higher-carb days)

Slowly add water until pudding is thick.

Calories: 218, Protein: 26g, Carbs: 7g, Fat: 10g


16 oz cottage cheese

4 tbsp powdered peanut butter

2 packets stevia

1 tbsp vanilla extract

Blend until thick. (Makes 4 4-oz servings)

Calories: 112, Protein: 12g, Carbs: 10g, Fat: 3g


(Higher Carb)


3 large egg whites plus 1 whole egg on an Ezekiel bread English muffin topped with 1/8 avocado

Calories: 407, Protein: 27g, Carbs: 36g, Fat: 10g


1 scoop whey protein plus 1 tbsp peanut butter, 1⁄2 cup berries, and 1 cup unsweetened almond milk; blend with ice

Calories: 240, Protein: 30g, Carbs: 25g, Fat: 10g

5 oz canned tuna on low-carb wrap with 1⁄2 avocado, lettuce, and 2 slices of tomatoes plus 20 sliced veggie sticks

Calories: 272, Protein: 24g, Carbs: 20g, Fat: 14g


4 oz grilled chicken, 1 cup quinoa, 1 cup zucchini sautéed in 1 tbsp olive oil

Calories: 430, Protein: 34g, Carbs: 40g, Fat: 18g


Casein cupcakes topped with 1 tbsp nut butter

Calories: 310, Protein: 30g, Carbs: 17g, Fat: 12g

Total: 1,659 calories, 145g protein, 138g carbs, 64g fat


(Lower Carb)


4 oz. lox plus 1⁄2 avocado in low-carb wrap

Calories: 295, Protein: 28g, Carbs: 14g, Fat: 18g 


6 oz. plain, nonfat Greek yogurt with 1⁄2 cup berries and 1⁄2 oz nuts; sweetened with 1 packet stevia

Calories: 214, Protein: 23g, Carbs: 20g, Fat: 8g


5 oz grilled salmon plus 1/8 avocado over mixed greens with 1 tbsp extra-virgin olive oil and 2 tbsp balsamic vinegar

Calories: 375, Protein: 32g, Carbs: 18g, Fat: 20g


4 oz 93% lean ground turkey over 1 cup of zoodles topped with 1⁄2 cup light tomato sauce and 1 tbsp avocado oil

Calories: 354, Protein: 26g, Carbs: 13g, Fat: 14g


20g casein pudding with 1⁄2 tbsp mini chocolate chips and 1 tbsp peanut butter

Calories: 279, Protein: 27g, Carbs: 12g, Fat: 13g

Total: 1,517 calories, 136g protein, 77g carbs, 73g fat 


Remember: It’s never too late to get started, because you’re just 14 days away from your bikini body!

First some general tips:

  • Drink at least 2-3 liters (10-13 cups) of water a day.
  • Try to have a big breakfast, a reasonable lunch, and a small dinner. Also try not to eat anything after 8 pm, as that cuts out the typical TV snack, instead opt to go to bed early.
  • Devise a workout plan together with your Personal Trainer to support your diet and to tone your body.
  • Don’t just spend hours doing cardio work, instead lift weights to boost your metabolism and fat burning.
  • Take cold showers surprisingly, they can help your body burn fat faster.
  • Aim for at least 8 hours of sleep a day – the more, the better.
  • Avoid alcohol and caffeine.
  • Use small plates – they will make your smaller portions look bigger.
  • Chew well, chew long and take your time eating, which is best done consciously – not while watching TV or working.

Below are some optional meal options that you can combine to create some balanced, wholesome meal plans. Just keep in mind to eat amounts that are not too large. The options mentioned are flexible and you should choose one from each category, not all of them. Just take a look at your bikini photos from the previous summer when you’re in danger of reverting to unhealthy eating patterns. You will feel more motivated as a result of this.



  • Smoothie
  • Avocado
  • One slice of rye bread
  • Poached or baked/shirred eggs
  • Cooked oats with fresh fruits such as bananas


  • Fresh fruits such as, watermelons, pears, mangos, strawberries or apples
  • Nuts and raisins
  • Greek yogurt
  • Hummus
  • Vegetable sticks, like carrots and bell-peppers


  • Salad with very little dressing
  • Sushi, hand-rolled with a few drops of soy sauce
  • Baked potato with yogurt


  • One fresh fruit such as a kiwi, orange or an apple
  • Celery
  • A handful of almonds
  • Red beets


  • Cooked chicken breast
  • Brown rice with vegetables
  • Fresh tuna salad
  • Black bean salad
  • Spinach with egg
  • Fish with broccoli

After 14 days, you will begin to see very tangible results. Enjoy the summer in your new beach body and remain motivated for even more success! Feel free to share this simple diet plan with your friends.

What Should You Eat if You Are Dieting for a Bikini Competition?

Competitions in fitness and figure are distinct from bikini competitions. You don’t need to strike any certain postures; simply be yourself as you stroll onstage like a model wearing a two-piece suit, high heels, and jewelry. The ideal bikini competitors are tight, curvaceous, and fit rather than too muscular. Your physical appearance, composure, and personality are used by the judges to assign you a score. You can obtain optimal muscle tone by dedicating time in the gym, but what you eat is equally crucial to building a winning physique.

Clean Eating

Bikini contestants are required to consume a clean diet, which means avoiding overly processed foods in favor of unprocessed, all-natural goods. Skinless chicken breast, egg whites, flank steak, white fish, tofu, and low-fat dairy products are among the most common lean proteins. A bikini competitor’s diet also heavily emphasizes leafy greens like kale, romaine, and broccoli as well as small amounts of fruit, particularly berries and apples. Essential carbohydrates are found in small amounts in sprouted grain bread, quinoa, oats, and other whole grains. Ashley Kurtenbach, a bikini competitor, names some of the most crucial items as eggs, high-protein bread, oatmeal, fish, venison, turkey, sweet potatoes, brown rice, and spinach.

Calories and Nutrients

When you eat a variety of whole, unprocessed foods, you generally get a solid array of vitamins and minerals to support healthy skin and hair, which are essential for looking good on stage. Protein is front and center in a bikini-competitor’s diet. NPC National Bikini Competitor Fitness Model Michelle Hanson reports eating protein at every meal: eggs at breakfast, with just a 1/2-cup serving of oatmeal and a 1/4 cup of fruit; high-protein Greek yogurt, peanut butter and whey protein as snacks; and vegetables with 3 to 4 ounces of chicken or fish at lunch and dinner. Protein augments the work these competitors perform at the gym by helping to build long, lean muscles and enhance recovery. Limiting carbohydrates reduces bloating, which enables competitors to appear leaner, and keeps their calorie count in check. Bikini competitors watch their caloric intake, because too many calories lead to weight gain. But avoid overly restricting calories, which can cause loss of muscle and energy. The exact number of calories you need to maintain a lean physique and adequate energy without gaining weight depends on your metabolism, activity level and size.

Meal Timing

Bikini competitors consume five moderately sized meals a day during the off-season. Without notably boosting daily calorie consumption, the number of meals per day rises to six or seven as competition approaches. According to Hanson, at least one meal needs to be had within 30 minutes of a workout in the gym. Clean eating is crucial throughout the six weeks leading up to a competition. Avoid cheat meals and snacks, especially ones that are high in sugar and trans fats.

Supplemental Foods

Whey protein is frequently used by bikini competitors to enhance their diets of complete foods. After a workout, whey protein is especially beneficial since it digests fast and contains all the amino acids required to support muscle growth and recovery. Additionally, it is a quick and reasonably low-calorie source of protein for times in between meals. Whey protein drinks and snacks are reportedly a part of Hanson and Kurtenbach’s regular food routines.

What I ate to lose 40 pounds on Noom

I started Noom in 2021 despite having serious doubts about yet another weight loss plan, and I ended up losing (and keeping off) 40 pounds.

Although I give Noom credit for helping me lose weight, improving my health also requires prior motivation. My doctor suggested that after my operation in April 2021, my weight may have contributed to my health problem. The problem might come up again if I don’t lose weight. That inspired me to lose weight, but I believe the program might not have been as effective for me if I had begun Noom against my doctor’s advise.

In earlier posts, I went into great detail about what Noom is as a weight loss program, how it differs from Weight Watchers, and whether I thought it was worthwhile. After all of that, “Well, what did you eat?” is the most frequent query I receive now that I’ve dropped weight. It’s an easy transition to discuss Noom’s classification of foods as Green, Yellow, and Red.

  • Green foods are the least calorie-dense, which is important terminology in Noom, including fruits, vegetables, and whole grains
  • Yellow foods are where you’ll find lean proteins, like salmon and ground turkey
  • Red foods include most foods with added sugars or high-saturated fats

Please note that I am neither a dietician or a medical professional. My doctor and I discussed what I should eat before I started using Noom, and we both agreed that I needed to eat more protein. I also had a conversation with a licensed dietician for this piece in order to gain insight and suggestions for anyone else trying to reduce weight.

Is Noom a Diet?

Yes, Noom is a diet, it needs to be said again. The business positions itself as more than a diet, and I agree that the program is more than just a diet. But it would also be negligent of me to ignore the fact that foods are arranged according to color, much like a stoplight, and that categorizing things in that way can be upsetting to certain people.

Mia Syn, MS, RD, a registered dietitian and nutrition expert for Forbes, offered advice on how to deal with food culture triggers during an on-air interview.

“Make choices based on pleasure and nourishment rather than utilizing food as a way of diet, focus on how food makes you feel, “She remarked.

Instead of focusing on calorie counts, meal plans, or eating schedules, Syn advised paying attention to your hunger and yearning signs. Instead of classifying food as “good” or “bad,” abandon food standards and adopt a “all foods fit” philosophy.

Noom makes a concerted effort to avoid assigning a grade to any dish, good or bad. The approach is based on psychology and the idea that categorizing foods as good or bad can be harmful since doing so makes people feel like they are failing at their goals and increases their likelihood of giving up on their efforts to improve their health.

When I previously tried to reduce weight, I personally struggled with this. I would forgo ice cream, french fries, and all the other foods I adored because “I was eating less. And as soon as I consumed them while on a diet, I would yo-yo and binge on all the foods I had been missing. It was comforting to discover that I wasn’t alone and that this was a typical occurrence.

What to consider before starting a diet program

Numerous businesses promote their weight loss initiatives as “lifestyle changes,” and in theory, this is possible. However, not everyone can sustain a calorie deficit for an extended period of time, and weight-loss programs may cause people to obsess about monitoring calories.

Weight loss programs like WW (previously known as Weight Watchers) and Noom can be an excellent place to start, according to Syn, if you’re trying to reduce weight. These, according to her, are methods of gaining knowledge about “food, nutrition, portion control, and meal planning for weight management. Knowing this can help you make lifelong, informed food decisions.

On Noom, you eat in a calorie deficit (fewer calories consumed than burned off), but that doesn’t imply you have to stick to a daily calorie intake of 1,200. According to Syn, you can lose weight without tracking calories if you have trouble with it. A licensed dietician, for instance, can show you how to create satiating meals that satisfy your nutritional demands, the author advises.

Noom Green Foods

Because they have the fewest calories, green foods, according to Noom, should make up the majority of your diet. That implies they are often high in nutrients but low in calories. You can see why fruits and vegetables are frequently used in this context.

A short and non-exhaustive list of Noom green foods includes:

  • Green beans
  • Asparagus
  • Cucumbers
  • Zucchini
  • Blueberries
  • Strawberries
  • Skim milk
  • Almond milk
  • Rolled oats
  • Shrimp
  • Egg whites
  • Tofu

The majority of meals won’t be entirely green; even a salad will typically have some yellow foods (proteins) and red foods (dressing). After experimenting with the TikTok viral feta spaghetti, I came up with my own favorite green and yellow meal. I chose to roast tomatoes together with my favorite vegetable, zucchini, because I enjoyed how the roasted tomatoes almost made their own sauce. I eat this with red lentil or chickpea pasta that is high in protein. I enjoy the texture of both red lentils and chickpeas, which are two simple methods to increase protein without putting much effort into it.

I also found another quick fix to get in veggies and fruit easily: Drink them. After seeing a video about drinking your veggies on TikTok, I tweaked the recipe and now I blend a drink that includes:

  1. 2 cups of water
  2. Half a cucumber
  3. 1 cup of frozen pineapple
  4. A squeeze of lemon juice
  5. 1 Tbsp of ginger

How to eat more fruits and vegetables

Eating more fruits and veggies can be challenging at first, if you’re anything like me. Syn advises including mild-tasting vegetables (such spinach or riced cauliflower) in a smoothie if you constantly feel as though you aren’t getting the recommended daily quantity of fruits and vegetables.

Vegetables can sometimes be injected in even sneakier methods, such as by blending them into macaroni and cheese, pasta sauces, or by adding them to ground beef for burgers. A fantastic substitute for pasta, according to Syn, is to spiralize them into noodles. Zucchini, sweet potatoes, and carrots work well to make spiralized noodles at home. Additionally, spaghetti squash can be used in classic pasta meals like my baked feta pasta.

Noom Yellow Foods

Generally speaking, yellow meals have more calories per serving than green foods, which indicates they either contain more calories or fewer nutrients. The majority of yellow foods are low-fat cheeses, carbohydrates, and lean meats. Yellow foods will make up a sizable portion of your diet, particularly if you’re trying to increase your protein intake.

Some Noom yellow foods include:

  • Olives
  • Avocado
  • English muffins
  • Hummus
  • Chickpeas
  • Edamame
  • Tuna
  • Turkey
  • Eggs
  • 1-2% milk
  • Low-fat yogurt

Most meals won’t be entirely yellow or green (though plenty of meals can be all Red). Most days, a simple avocado toast baked with Dave’s Killer Bread was my favorite breakfast. If I felt like it, I might just season with Everything But the Bagel or add an egg.

I was shocked to discover that the Simply Cheeto Puffs and other “healthy” chip-type snacks, like them, were classified as yellow foods. The pre-portioned Cheetos were a game-changer for me because they helped me control my snacking urges and they actually taste excellent.

If you enjoy snacking, it’s simple to include items that are yellow and green in your regular snacks. Syn suggests “roasted seaweed sheets, roasted chickpeas, or air-fried vegetarian chips” if you’re looking for snack ideas. Roasted seaweed sheets are robust in crisp and savory umami flavor but low in calories. You’ll feel fuller sooner and longer thanks to the fiber and plant protein in roasted chickpeas.

Noom Red Foods

Red foods are the least nutrient-dense and highest in calories. While on Noom, you are not prohibited from eating anything, but red meals have a stricter calorie limit than green and yellow foods. Moderation is key when consuming these meals. Red meat is regarded as a red food even if many of them include extra carbohydrates and fats. It should come as no surprise that frequent eating of red meat has been associated with an increased risk of type 2 diabetes, coronary heart disease, stroke, and a number of malignancies, particularly colon cancer.

Some Noom red foods include:

  • Steak
  • Bacon
  • Butter
  • Full-fat cheese
  • Cookies
  • Cake
  • Olive oil
  • White bread
  • Coffee creamer

Every every day I’ve been dieting on Noom, I’ve had ice cream. Is it consistently a sizable bowl of Oreo ice cream topped with sprinkles and chunks of cookie dough? No. I especially enjoy Yasso bars, which are a yellow food rather than a red one (my favorite diet snack is a fudge brownie). But I’ve also had a lot of ice creams with red labels, such as Jeni’s (the Middle West Whiskey & Pecans flavor is to die for).

I increased my weekly intake of coffee with added sugar after a few months on Noom. I basically thought of those coffees as one of my three snacks and tried to keep the calories under 250. But occasionally I was able to fit in my favorite cold foam drink with sweet cream, a real food snack, and still stay inside my daily calorie limit.

How to stick to a diet

On a weight loss journey, it can be challenging to stay motivated, especially when the things you’re eating start to get uninteresting. Even while TikTok is not at all an instructional medium and should be regarded with a lot of salt, there are pros using it. I follow numerous licensed personal trainers, wellness coaches, and registered dieticians. While I am inspired by people like these, I have also stayed in touch with my doctor to discuss what is best for my general health.

Try rewarding yourself with something other than food to help you stay motivated when you’re trying to lose weight. “A spa day at home, getting yourself flowers, or something bigger like taking a weekend getaway,” suggests Syn.

It’s crucial to understand that you can make healthy food decisions without frequenting pricy supermarkets when trying to reduce weight. Pricey “superfood” ingredients are not the solution to health or longevity, Syn warns in particular. In fact, given that you can order food online for pickup or delivery, she suggests Walmart as a fantastic alternative for cheap, healthy food options.

When it comes to choosing meals for your diet, balance is what you want to emphasize. The “whole food ingredients” Syn suggests emphasizing are “vegetables, fruit, low-fat dairy, whole grains, nuts, seeds, legumes, and lean protein. Any grocery store, including less expensive ones like Walmart and ALDI, sells all of these things.

Before and After Noom

My main lesson from Noom was how to regulate my portion sizes. I also discovered how to enjoy eating fruits and vegetables rather than seeing them as a duty. Even better, in my perspective, is that I have discovered balance in my daily diet and have learnt how to quit devouring certain foods. I still consume ice cream and potato chips, but I also consume entire grains, good fats, a lot of protein, and enough of water.

I discovered the foundation I required to achieve because Noom doesn’t restrict diets or categorize any foods as undesirable. I maintained my weight loss after decreasing 40 pounds for five months, even while traveling. I traveled to Nashville, New Orleans, and Chicago, all of which I had planned to visit for the purpose of indulging in food, and I didn’t panic or spiral while having fun. Because I understood when to stop eating (when I was satisfied rather than when my plate was empty) and how much food to order, I didn’t panic (small or medium, instead of the biggest portions they offered). I could eat deep-dish pizza and beignets without exceeding my calorie limit.

What I credit diet adherence to is being able to include ice cream in my daily diet, whether it was a sizable dish of Oreo ice cream or an 80-calorie Yasso bar. If you had told me that ten years ago, I would have labeled you a liar since I could still eat the stuff I love and yet lose weight. I now speak about Noom and portion control to everyone who would listen because I now know better.

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