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EBZ - Amazon S3 · XXX SVEZNBXFS DPN EBZ EJFU QMBO. 90 DAYS BIKINI MEAL PLAN - 150LB ... LUNCH (1PM) SWEET CHILLI CHICKEN Ingredients Amount Protein Carbs Fibre Fats Kcal ... Mixed

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  • 㤀 搀愀礀挀栀愀氀氀攀渀最攀戀椀欀椀渀椀

    眀眀眀⸀爀甀搀礀洀愀眀攀爀⸀挀漀洀

    㜀 搀愀礀 搀椀攀琀 瀀氀愀渀

  • 90 DAYS BIKINI MEAL PLAN - 150LB

    WWW.RUDYMAWER.COM 1

    HIGH CARB DAY CALORIE REQUIREMENTSDaily Intake

    Carbohydrates

    Protein

    Fats

    1650

    50

    35

    15

    825

    578

    248

    208

    144

    28

    MACRONUTRIENTS (%) (cal) (g)

    MOD CARB DAY CALORIE REQUIREMENTSDaily Intake

    Carbohydrates

    Protein

    Fats

    1650

    30

    35

    35

    495

    578

    578

    124

    144

    64

    MACRONUTRIENTS (%) (cal) (g)

    LOW CARB DAY CALORIE REQUIREMENTSDaily Intake

    Carbohydrates

    Protein

    Fats

    1350

    10

    40

    50

    135

    540

    675

    34

    135

    75

    MACRONUTRIENTS (%) (cal) (g)

  • DAILY GOAL

    90 DAYS BIKINI MEAL PLAN - 150LB

    WWW.RUDYMAWER.COM 2

    Protein Carbohydrates Fats Calories

    158 195 27 1655

    BREAKFAST (9AM) EGGS & BACONIngredients 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 & POTATOIngredients 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

  • 90 DAYS BIKINI MEAL PLAN - 150LB

    WWW.RUDYMAWER.COM 3

    PRE-WORKOUT (3PM) SHAKE & FRUITIngredients Amount Protein Carbs Fibre Fats Kcal

    Whey 1 scoop 25 3 0 2 130

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

    Total 32 4 8 4 340

  • 90 DAYS BIKINI MEAL PLAN - 150LB

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    EVENING MEAL (8PM) ASIAN TUNA & ASPARAGUSIngredients 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

    Light Soya Sauce 2 tbsp 0 0 0 0

    8

    16

    Total 36 59 6 7 443

  • DAILY GOAL

    90 DAYS BIKINI MEAL PLAN - 150LB

    WWW.RUDYMAWER.COM 5

    Protein Carbohydrates Fats Calories

    152 201 28 1664

    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 CHICKENIngredients 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 3-4 tbsp 2 15 0 1 77

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

    Total 31 54 7 3 367

    BREAKFAST (9AM) VEGGIE OMELETTE WITH BEANS

  • 90 DAYS BIKINI MEAL PLAN - 150LB

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    PRE-WORKOUT (3PM) SHAKE & FRUITIngredients Amount Protein Carbs Fibre Fats Kcal

    Whey 1 scoop 25 3 0 2 130

    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 31 18 5 5 241

    POST WORKOUT (5PM) MUSELIIngredients 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

    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

    EVENING MEAL (8PM) SWEET POTATO & BEEF

  • DAILY GOAL

    90 DAYS BIKINI MEAL PLAN - 150LB

    WWW.RUDYMAWER.COM 7

    Protein Carbohydrates Fats Calories

    157 181 32 1640

    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 BERRIESIngredients Amount Protein Carbs Fibre Fats Kcal

    Oatmeal 40g 7 32 6 4 192

    Unsweetened Almond Milk 300ml 1 4 0 3 47

    Cinnamon Pinch 0 0 0 0 0

    Low Fat Greek Yoghurt(Total Fage)

    200g 20 8 0 0 112

    Stevia Sweetner 1 tsp 0 0 0 0 0

    Blueberries 200g 2 18 6 0 80

    Beta Alanine 3g 0 0 0 0 0

    L-Citrulline 6g 0 0 0 0 0

    Creatine 5g 0 0 0 0 0

    BCAA 5g 5 0 0 0 20

    Total 35 67 12 7 451

    BRUNCH (11AM) FRIED EGGS & VEGGIES

  • 90 DAYS BIKINI MEAL PLAN - 150LB

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    POST WORKOUT (5PM) FLAPJACK & SHAKEIngredients Amount Protein Carbs Fibre Fats Kcal

    Protein Flapjack 1 20 30 2 6 254

    Fruit 1 Piece 0 2530 2 0 80

    Whey 1 scoop 25 3 0 1 121

    Total 45 58 4 7 455

    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Potatoes 230g 6 40 6 0 184

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

    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

    EVENING MEAL (8PM) GRILLED FISH

  • DAILY GOAL

    90 DAYS BIKINI MEAL PLAN - 150LB

    WWW.RUDYMAWER.COM 9

    Protein Carbohydrates Fats Calories

    149 114 66 1646

    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 SALADIngredients 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

    BREAKFAST (7AM) SCRAMBLED EGGS

  • 90 DAYS BIKINI MEAL PLAN - 150LB

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    PRE WORKOUT (3PM) WHEY & NUTSIngredients Amount Protein Carbs Fibre Fats Kcal

    Whey 1 scoop 25 3 0 2 130

    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 32 5 4 18 310

    POST WORKOUT (5PM) CARAMEL RICE CAKES & SHAKEIngredients Amount Protein Carbs Fibre Fats Kcal

    Nut Butter 30g 8 4 2 15 183

    Caramel Rice Cakes 3 3 33 0 0 144

    Whey w/ Water 1 Scoop 24 2 0 1 113

    Total 35 39 2 16 440

    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

    EVENING MEAL (8PM) SWEET POTATO FRIES & CHICKEN

  • DAILY GOAL

    90 DAYS BIKINI MEAL PLAN - 150LB

    WWW.RUDYMAWER.COM 11

    Protein Carbohydrates Fats Calories

    142 134 58 1626

    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 WRAPSIngredients 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

    Low Fat Mayonnaise 2 tbsp 0 1 0 8 76

    Pepper 75g 1 4 2 0 20

    Total 42 38 23 15 315

    BREAKFAST (10AM) OATMEAL & BERRIES

  • 90 DAYS BIKINI MEAL PLAN - 150LB

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    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 RICEIngredients Amount Protein Carbs Fibre Fats Kcal

    Cream of Rice 40g 2 32 0 1 145

    Almond Milk 300ml 1 9 0 3 67

    Whey 1 Scoops 25 3 0 1 121

    Total 28 44 0 5 333

    EVENING MEAL (8PM) CHICKEN SALADIngredients 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

    Olive Oil 1 tbsp 0 0 0 14

    229

    126

    Total 47 19 5

    Balsamic Vinegar 1 tbsp 0 2 0 0 8

    39 615

  • DAILY GOAL

    90 DAYS BIKINI MEAL PLAN - 150LB

    WWW.RUDYMAWER.COM 13

    Protein Carbohydrates Fats Calories

    149 119 61 1621

    BREAKFAST (10AM) PROTEIN PANCAKESIngredients 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 OMELETTEIngredients 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

  • 90 DAYS BIKINI MEAL PLAN - 150LB

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    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 YOGHURTIngredients Amount Protein Carbs Fibre Fats Kcal

    Strawberries 100g 1 6 4 1 37

    Blueberries 100g 1 5 2 0 24

    Low Fat Greek Yoghurt(Total Fage 0%) 200g 20 8 0 0 112

    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 & WEDGESIngredients 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 Wedges (2-3 sprays of Butter Spray,

    sprinkling of Sea Salt)

    200g 4 48 6 0 208

    Total 48 31 8 15 555

  • DAILY GOAL

    90 DAYS BIKINI MEAL PLAN - 150LB

    WWW.RUDYMAWER.COM 15

    Protein Carbohydrates Fats Calories

    133 43 73 1361

    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 SALADIngredients 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 Vegoptions: Tomato, Celery,

    Pepper, Cucumber, Carrotetc

    75g 0 10 5 0 40

    Total 32 12 8 5 185

    BREAKFAST (10AM) EGGS, BACON & AVOCADO

  • 90 DAYS BIKINI MEAL PLAN - 150LB

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    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 NUTSIngredients Amount Protein Carbs Fibre Fats Kcal

    Nut Butter 30g 8 4 2 15 183

    100% Cocoa Powder 1 tbsp 0 2 1 1 17

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

    Total 32 13 3 22 378

    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

    EVENING MEAL (8PM) STEAK FAJITAS

  • DAILY GOAL

    90 DAYS BIKINI MEAL PLAN - 150LB

    WWW.RUDYMAWER.COM 17

    Protein Carbohydrates Fats Calories

    137 40 74 1374

    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 SALADIngredients 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 Salad Dressing 1-2 tbsp 0 0 0 0 0

    BCAA 5g 5 0 0 0 20

    Additional Salad Vegoptions: Tomato, Celery,

    Pepper, Cucumber, Carrotetc

    200g 0 7 5 0 28

    Total 37 15 8 20 356

    BREAKFAST (10AM) WHEY & NUTS

  • 90 DAYS BIKINI MEAL PLAN - 150LB

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    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 PUDDINGIngredients 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(Total Fage 0%) 250g 14 8 0 0 132

    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 BURGERSIngredients 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

    Cheese Slice 2 8 0 0 12 140

    Low-fat Mayo 1 tbsp 0 1 0 5 49

    Total 19 10 4 21 385

  • DAILY GOAL

    90 DAYS BIKINI MEAL PLAN - 150LB

    WWW.RUDYMAWER.COM 19

    Protein Carbohydrates Fats Calories

    130 51 70 1354

    Ingredients Amount Protein Carbs Fibre Fats Kcal

    Low Fat Greek Yoghurt(Total Fage 0%) 200g 24 6 0 0 120

    Sugar Free Flavdrops(Flavouring) 1 tbsp 0 0 0 0 0

    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 SMOOTHIEIngredients 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

    BREAKFAST (9PM) YOGURT & NUTS

  • 90 DAYS BIKINI MEAL PLAN - 150LB

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    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 & CHOCOLATEIngredients 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 WRAPSIngredients 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