FEMALE – BIKINI BODY
Based on 60KG / 132Lbs Female
Please Note: MY247PT has sourced specialist dietary plans, macronutrient calculation guidelines and all nutrition knowledge from a Registered Dietitian.
This is a Base line eating plan, it is recommended to start with this and then see how your weight fluctuates. If you decrease in weight then you know you are in a calorie deficit, if it increases then you are overeating and in a surplus.
I recommend using this eating plan initially and then hiring a good online coach or nutritionist to progress from here.
BREAKFAST
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| Egg – 2 Large |
148 |
13 |
1 |
10 |
– |
| Haddock – 170 g |
218 |
37 |
– |
7 |
– |
| Cooked Broccoli – 100 g |
54 |
2 |
7 |
3 |
3 |
| Cooked Asparagus (from Fresh) – 60 g |
23 |
1 |
2 |
1 |
1 |
| White Potatoes (Flesh and Skin) – 150 g |
105 |
3 |
24 |
– |
3 |
| TOTAL |
400 |
43 |
33 |
11 |
7 |
Snacks throughout day
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| English Fat Free Greek Yoghurt – 170 g |
94 |
13 |
10 |
– |
– |
| Peanut Butter – 20 g |
118 |
5 |
4 |
10 |
1 |
| Puffed Rice Cake – 2 serving (9g) |
70 |
1 |
15 |
1 |
1 |
| TOTAL |
282 |
19 |
29 |
11 |
2 |
Post Workout
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| Sour Dough Bread – 25 g |
69 |
2 |
13 |
1 |
1 |
| Unsalted Butter Stick – 5 g |
36 |
– |
– |
4 |
– |
| Blueberries – 100 g |
57 |
1 |
14 |
– |
2 |
| Avocado – 50 g |
80 |
1 |
5 |
8 |
4 |
| TOTAL |
390 |
17 |
33 |
23 |
7 |
LUNCH
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| Tesco Salmon Fillets – 1 servings of 1 fillet |
270 |
25 |
– |
19 |
– |
| Mixed Salad Greens – 100 g |
17 |
2 |
3 |
– |
2 |
| Vinegar (Cider) – 2 tbsp |
6 |
– |
– |
2 |
– |
| Snow or Sugar Snap Peas – 100 g |
42 |
3 |
– |
8 |
– |
| Flax Seeds – 5 g |
27 |
1 |
1 |
1 |
1 |
| Cooked Broccoli – 50 g |
27 |
1 |
4 |
2 |
2 |
| TOTAL |
389 |
32 |
16 |
23 |
8 |
DINNER
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| Tesco Skimmed Milk – 200 ml |
70 |
7 |
10 |
– |
– |
| Dates – 30 g |
85 |
1 |
23 |
– |
2 |
| TOTAL |
155 |
8 |
33 |
0 |
2 |
DAILY TOTALS
| Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
| Total |
1616 |
119 |
144 |
68 |
28 |
| CLIENT DAILY TOTAL |
1650 |
124 |
144 |
64 |
30 |
