Your 7-day bikini diet

Your 7-day diet

Follow this eating plan from Louise for 30 days, alongside your workouts and you’ll soon see results without feeling deprived or ravenous

MONDAY

BREAKFAST:

Eggs on toast 2 large poached eggs served on 1 slice wholemeal bread with 2 grilled tomatoes.

SNACK: 1 mini pot of reduced- fat hummus with a handful of sugar snap peas.

LUNCH:

Chilli chicken and peanut salad Combine 1 cooked chicken breast, 4 handfuls young leaf spinach, 4 radishes (chopped), 4 tomatoes (chopped), 72 cucumber (chopped) and 72 tbsp chopped peanuts. Dress with 1 tbsp sesame oil. juice of Vs a lime and 7? red chilli (optional).

SNACK:

1 apple and 12 almonds.

DINNER:

Chilli prawn stir-fry Mix together Vs tbsp groundnut oil, chopped garlic and ginger. Using this oil mix, stir-fry 100g prawns, thinly sliced red and yellow pepper, broccoli, mangetout and bok choy (optional). Add 1 tbsp reduced-salt soy sauce. Serve with extra green vegetables, sprinkled with 72 tsp sesame seeds.

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TUESDAY

BREAKFAST:

Yoghurt crunch Mix together 150g Greek yoghurt, a handful of berries and 1 tbsp granola. Optional extras are a dash of semi-skimmed milk (to loosen) and 72 tsp stevia.

SNACK:

Berry smoothie Blend 200g Greek yoghurt with 100g frozen summer berries, 1 tsp stevia and 100-200 mi water.

LUNCH:

Asian salmon salad Combine 4 handfuls young leaf spinach with 100g salmon (poached,grilled or ready cooked). Add 2 sliced spring onions, radish, a handful cooked broccoli and a handful cooked mangetout. Dress with 1 tbsp sesame oil and juice of 7s a lime and 72 red chilli (optional).

SNACK:

1 mini pot reduced-fat hummus with sugar snap peas.

DİNNER:

Prada chickenCombine in a tin foil parcel:1 chicken breast or 2 lean thighs, 8 cherry tomatoes, basil leaves,2 tsp reduced-fat pesto, pepper, handful spinach and mangetout. Bake at 180 aC/gas mark 4 for 30 minutes or until tender. Serve with green salad dressed with 72 tbsp olive oil and squeeze of fresh lemon.

Your 7 day bikini diet

WEDNESDAY

BREAKFAST:

Vitality smoothie Blend together 150g Greek yoghurt with Vs frozen banana, handful of frozen summer berries, handful of blueberries, 1 tbsp oats and 100-200 ml water.

SNACK: % cup of edamame beans with a sprinkling of sea salt.

LUNCH:

Smoked mackerel pâte and crudites Blend 2 smoked mackerel fillets, juice of 7s lemon, ‘A cup Greek yoghurt, 74 cup low-fat cream cheese and black pepper. Stir in some chopped flat leaf parsley. For a single portion, serve 72 cup of the pâte with crudites (cucumber, red and yellow peppers, celery and sugar snap peas).

SNACK:

1 pear, 2 slices Parma ham.

DİNNER:

Cod and dill parcels Combine in a foil parcel: 100g cod, handful of broccoli, 2 tbsp peas, handful of spinach, juice of 72 lemon, capful of white wine, pinch of fresh dill (optional), salt and pepper. Bake at 180°C/gas mark 4 for 30 minutes or until tender. Serve with a rocket salad, dressed in 72 tbsp olive oil and squeeze of fresh lemon.

Your 7 day bikini diet

THURSDAY

BREAKFAST:

Morning smoothie Blend 1 scoop vanilla or chocolate protein powder, 2 ice cubes frozen espresso, Vs tsp cocoa, 1/2 frozen banana, 100ml skimmed milk and water to taste.

SNACK:

1 slice ham and 1 apple.

LUNCH:

Antipasto salad Add 4 slices lean cured beef, 1 beef tomato (sliced), 4 large olives and 2 artichoke hearts to young leaf spinach and rocket. Dress with 1 tbsp balsamic vinegar and 1 tsp reduced-fat pesto.

SNACK:

1/4 cup edamame beans with sea salt.

DİNNER:

Skinny green soup Soften 2 large sliced onions in 2 tbsp olive oil. Add 1.5 litres chicken stock,1 head broccoli, 3 cups peas, 3-4 handfuls sliced kale and 4 cups frozen spinach. Simmer until the broccoli is just tender and add 2 tbsp reduced-fat pesto or a handful of fresh basil and blend. Add 14 cup edamame beans or W shredded chicken breast for protein.

Your 7 day bikini diet

FRIDAY

BREAKFAST:

Fruit sundae Add dash of milk and vanilla paste to 150g Greek yoghurt and 14 tsp stevia. Layer with blueberries and raspberries, then add juice of 1 passionfruit and 1 tbsp granola.

SNACK:

125g pot low-fat plain yoghurt with 14 tsp stevia, 14 tsp vanilla and 2 walnuts.

LUNCH:

Goat’s cheese salad Add 75g soft goat’s cheese to a salad of young leaf spinach, Î/2 cucumber (sliced). 6 cherry tomatoes, 1 beetroot (sliced), 1 cup cooked broccoli. Top with 1/2 tbsp toasted pine nuts, ’/s tbsp walnut oil and juice of 1/2 lemon.

SNACK:

1 energy bar.

DİNNER:

Steak and green beans Spray a small fillet steak with olive oil, season and pan-fry on a hot griddle. Stir-fry a handful each of green beans and savoy cabbage in ‘/? tbsp olive oil, 1 clove of garlic and a splash of water, Serve with a rocket salad and 1 tsp reduced-fat pesto and lemon juice.

Your 7 day bikini diet

SATURDAY

BREAKFAST:

Vanilla and peach smoothie Blend together 1 frozen peach, 150g of Greek yoghurt, 1/2 tsp vanilla paste, 1/s tsp stevia, ice and 100ml water.

SNACK:

3 small oatcakes with low-fat cottage cheese, salt, pepper and Tabasco.

LUNCH:

Grilled calamari Add 1 packet ready cooked calamari rings to a tomato salad. Add 1 small packet sugar snap peas and salad dressing or lemon juice if desired.

SNACK:

1 apple and 12 almonds.

DİNNER:

Lemony lamb Marinade 100g lean lamb in 2 cloves garlic, juice of 1 lemon and salt and pepper for 20-60 minutes.Grill under a hot grill until brown and tender. Serve with two portions of steamed vegetables.

Your 7 day bikini diet

SUNDAY

BREAKFAST:

Tofu scramble Dice !4 cup smoked tofu and scramble with 1 whole egg.2 egg whites, 6 diced cherry tomatoes, 1 spring onion and 14 red pepper. Serve with chopped coriander or flat-leaf parsley.

SNACK:

1 crisp bread topped with cottage cheese, salt and pepper

LUNCH:

Three-bean salad Mix Vi cup each cannellini beans, chickpeas and black-eyed beans with 3 chopped tomatoes, 1 sliced spring onion, 14 cup peas and dress with 1 tbsp balsamic vinegar, 1 tsp reduced-fat pesto and season.

SNACK:

1 pear and 2 slices lean Parma ham.

DİNNER:

Grilled goats cheese in Portobello mushrooms Cook 1 large Portobello mushroom for 5 minutes. Add 1 slice goat’s cheese and grill for 2 minutes. Add to rocket and young leaf spinach. Dress with 1 tbsp balsamic vinegar and 1 tsp pesto.

Your 7 day bikini diet

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