The Bikini Files Part 1: The Ultimate Bikini Diet Plan

Welcome to the the Bikini Files Part One: The Ultimate Bikini Diet Plan. With just two weeks to go, there’s no putting it off any longer; nutritionalist, Stephanie Preston has whipped up a meal plan to help you lose those extra pounds in no time. Find out more in the ultimate bikini diet plan.

You’ve booked your holiday, you’ve bought a bikini, maybe you’ve even started to pack your suitcase, but still you’re dreading hitting the beach. Sounds familiar? Don’t panic! It’s never too late to get into shape, particularly if you have the thought of stripping off on the beach to motivate you.
We’ve teamed up with top nutritionist Stephanie Preston to bring you a bikini diet plan that will make sure you look and feeling amazing.

The rules

1. Drink more water. Drinking plenty of water helps to keep skin well hydrated in the sun, flush out toxins, reduce the appearance of cellulite, and even helps the body burn its calories more efficiently.
2. Three meals a day, no snacks. There’s no flexibility on this.
3. No grains – that means no rice, pasta, oats, rye, couscous, wheat, quinoa, bread, pizza, pastries, biscuits or cakes.
4. No beans – so forget lentils, chickpeas, kidney beans, baked beans, hummus and dhal.
5. Restrict fruit. Your maximum is one portion of berries per day.
6. No alcohol. None. Not even on weekends. And no caffeine either. Unless you want to keep that cellulite.
7. 50-100g lean protein at every meal, such as white fish, oily fish, skinless chicken or turkey, lean beef and lamb, eggs, cheese, tofu or Quorn. Try to add nuts,seeds etc into meals to ensure you get your trace elements.
8. Vegetables are unlimited, except for root vegetables such as potatoes, turnips and parsnips and those which are high in sugar, such as beetroot, sweetcorn and sweet potato, which are all banned. Increasing the amount of vegetables eaten overall will ensure you get essential vitamins and minerals as well as aiding weight loss. and try to have a wider variety of foods to ensure getting all the trace elements e.g. nuts,seeds etc

While this may seem quite difficult at a glance, we’ve come up with this meal plan to help you along your way. And remember, if you have more than two weeks, you can loosen up on the rules slightly (include some healthy snacks such as fruit, nuts, carrots with dip etc) and include some exercise to keep you toned and fit. But if you’ve left it to the last minute – check yourself into our bikini bootcamp:

Example Menu

Breakfast | Pick one one the following each day:

Mushroom Omelette Thinly slice 100g mushrooms and fry in a non-stick pan with a little olive oil. When the mushrooms are browned, remove and keep warm. Then mix together 1 whole egg and 2 egg whites and cook in the pan. Top half with mushrooms and 25g crumbled feta. Fold.

Yoghurt and fruit Stir 50g fresh fruit – either a combination of berries or melon (no banana) into a pot of live natural yoghurt. Add a squeeze of agave nectar to flavour.

No-grain pancakes with blueberries Mix 50g low-fat cream cheese with 1 egg, then add ½ tbsp vanilla whey protein powder and ¼ tsp baking powder. Pour the batter into a pan and brown underneath, flip, then top with blueberries.

Scrambled tofu with tomato Add 1 tbsp of olive oil to a heated pan, and saute garlic and onions for about a minute until the onions start to get wet looking. Toss in some cubed tomato and mix everything together for about another minute so the tomato can get soft. Crumble some extra firm tofu into the pan and mix. Continue to cook until the tofu begins to look reddish from the tomato. Season with black pepper and serve.

Berry smoothie Whiz together 1 scoop vanilla whey protein powder, 50g blueberries and a cup of water in a blender until frothy.

Lunch | Pick one of the following each day:

Greek salad Unlimited cubed cucumber, tomato, red onion, black olives and green peppers. Add 50g feta and mix, before serving on a plate. Splash with olive oil and black pepper to taste.

Brocolli with soy and Brazil nuts Break the broccoli into florets and steam for 4-5 minutes. Toss with raw baby spinach leaves once cooked. Crush garlic and whisk with sesame oil and soy sauce. Drizzle over warm broccoli and add 5 crushed Brazil nuts.

Raw vegetable crudites with chickpea-free hummus Put 1 medium courgette (peeled and chopped), ½ cup tahini, two cloves garlic, 1 tbsp lemon juice and ¼ tbsp cumin powder in a blender and whiz until smooth. Serve with capsicum, celery and carrot sticks.

Bread-free goats cheese open sandwich Toast a slice of bread-free bread (mix 150g ground almonds, 1 tsp baking powder, 2 tbsp olive oil, 2 eggs; microwave on high, uncovered, for 2-3 minutes or until firm to touch). Top with 50g slice of goat’s cheese and melt under a grill. Serve with spinach and baby tomatoes.

Chicken and avocado salad Shred a cooked chicken breast (or 50g cheese if you’re vegetarian) on top of ½ bag of mixed leaves. Serve with half a sliced avocado, a generous sprinkling of celery, chopped black olives and balsamic vinaigrette.

Salad nicoise with tofu mayo Cook 100g tuna steak for 3 minutes on each side in a hot pan. Or, if you’re vegetarian, cook 50g of halloumi. Serve on top of ½ small bag of mixed salad leaves, 6 quartered cherry tomatoes and a 3cm chunk of cucumber (sliced). Tofu mayo: in a blender, put 250g tofu, 1 tbsp Dijon mustard, juice of ½ lemon and ½ tsp cayenne pepper; whiz until smooth. Serve 1 large tbsp.

Carrot and Cabbage soya salad Grate one large carrot and ½ large Japanese radish into a bowl. Add shredded cabbage and toss thoroughly. For the dressing, whisk 1 tbsp mustard, ½ clove garlic, 2 tbsp red wine vinegar and 3 tbsp soya milk together. Pour over the salad and serve.

Dinner | Pick one of the following each day:

Moroccan lamb with fennel Trim the fat from 200g lamb fillet (or  use a Quorn fillet if you’re vegetarian) and marinate in dressing (¼ tsp cumin, ¼ tsp thyme, small bunch mint, juice of ½ lemon, ½ tsp agave nectar and 1 tbsp olive oil – save a little for later). Cut 2 fennel bulbs into chunks and boil for 2 minutes. Drain, coat with remaining dressing and roast at 160°C for 15 minutes. Meanwhile, coat lamb with cooking spray and fry for 10 minutes. Serve with wilted spinach.

Green chicken curry Blend cauliflower to rice texture then cook in bamboo steamer. Fry ½ chopped onion. Add clove of garlic (crushed), 1 tsp grated ginger, ¼ tsp ground turmeric, 1 tsp curry powder and ½ tbsp fish sauce. Add chicken breast cubes (or Quorn), brown, add 200g coconut milk and broccoli. Simmer for 15 minutes.

Fillet steak with cauliflower mash Cut a cauliflower into florets and cook in boiling water until tender, then mash. Add pepper and 1 tbsp natural yogurt. Set aside. Heat a griddle pan, spray 100g fillet steak on both sides (vegetarian option: large portobello mushroom) and cook for 3 minutes each side (or to suit). Onions optional.

Chilli and lime squid with zucchini ‘noodles’ Use a vegetable peeler to make long ribbons from two medium zucchinis. Wilt in a pan of boiling water, drain and set aside. Fry 100g squid rings (or tofu) in a non-stick pan until tender and opaque. Squeeze the juice of 1 lime on top and stir in zucchini noodles with ¼ deseeded and chopped red chilli. Serve with parsley.

Prawn and vegetable spring rolls Mix ½ clove garlic (crushed), ½ red chilli (chopped), 2 tsp agave nectar, juice ½ lime, small carrot (grated), ½ cup beansprouts, 100g prawns (or tofu) and 1 bunch each mint and coriander. Take a sushi wrapper, add 2 tsp prawn mixture and roll. Seal with hot water. Repeat. Serve with dipping sauce.

Tandoori chicken kebabs with sides Cut a skinless chicken breast (or tofu) into chunks, smear with a low-fat marinade and chill for 1 hour. Serve with cauliflower ground to couscous texture with 1 bunch each parsley and coriander, juice of 1 lemon, pepper and 1 tsp cayenne pepper. Grill the chicken on skewers and serve with a dollop of raita.

Click here for PART TWO: BIKINI WAX SURVIVAL GUIDE

Click here for PART THREE: HOW TO BEAT RAZOR BURN

Click here for PART FOUR: HOW TO GET RID OF CELLULITE 

Click here for PART FIVE: FIND THE PERFECT BIKINI BODY FOR YOUR SHAPE

About the author

Kate

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