FEMALE BIKINI BODY
Based on 60KG / 132Lbs Female

Please Note: Broly Labs 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.

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Break fast
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
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
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
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
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