Bikini Model Diet Plans

Bikini Model Diet Plan – 3 Phase Diet Plan for Maintaining Bikini Model Fitness

Bikini Model Diet Plan – 3 Phase Diet Plan for Maintaining Bikini Model Fitness

Achieving a Bikini Model type physique is a mean task with usually no guarantees, but there are certain niche Diet Plans that can be incorporated to help you achieve your goal.

With plenty of diet fads and sketchy diet supplements, it usually is an arduous task as to guess which one is the right one, but we’ve got just the thing for you.

This diet plan is focussed on cutting down on fat while retaining the muscles.

This plan is quite easy to follow with the whole plan divided into three phases, each lasting a period of 4 weeks.

Each phase consists of three daily snacks and three daily meals, basically dividing bigger meals into smaller ones so that it’s easier to process the food intake.

The focus would be on reducing calories after each phase of the plan while keeping the protein intake at a constant.

The going might get tough as each phase passes, but the results will be worth it.

Weeks 1-4 – Phase 1 Of Bikini Model Diet Plan

Phase 1 Bikini Model Diet Plan

There are 3 different meals and 3 different snacks mentioned here and each one is absolutely important. Also, remember to consume at least 4 liters (approximately 4 glasses) of water every day.

Sodium and Potassium are also an integral requirement, so any condiments high on those and low on calorie (like hot sauce) would be of great help.

Also remember to check the food swaps, as they will help you in avoiding the monotony of having the same food every day.

  • Breakfast

Start off with 10 almonds and follow it up with 4 egg whites. Avoid the yolk part of the egg as it has a lot of calories. Follow it up by taking 1/3 cup (uncooked) of instant oatmeal.

  • Brunch (Snack)

Brunch can be a bit heavier than breakfast, so we start with 125 grams of skinless and boneless chicken breast. 75 grams of boiled sweet potato to go with that

And approximately 15 grams of walnut.

  • Lunch

Since breast is the leanest portion of chicken, we’d start off with 125 grams of skinless, boneless chicken breast along with ½ a glass of long-grain brown rice coupled with a cup of chopped and steamed broccoli.

  • Midday Meal (Snack)

Since it’s only a snack, we’d like to keep this meal a bit light. We start with 1 scoop of whey protein with ½ of a large banana and 1 tablespoon of peanut butter.

  • Evening Smoothie (snack)

Evening snack should be relatively light as the dinner would be on the heavier side. So, 1 and a ½ scoop of whey protein isolate.

  • Dinner

Dinner is one of the most important meals of the day, but the calorie count should be kept on the lower side. Hence, 150 grams of cod (fish) is recommended, along with a chapatti or white corn tortilla and 1 cup of sliced bottle gourd, boiled.

A salad is to be prepared and consumed along with the above combination and it will include 2 cups of mixed greens, 10 crushed-almonds, ¼ cup of cherry tomatoes, ¼ cup of red onion and 2 tablespoons of balsamic vinegar to top it off.

Weeks 5-8 – Phase 2 Of Bikini Model Fitness

Phase 2 Bikini Model Diet Plan

As mentioned earlier, the calorie intake would decrease in subsequent phases, so in this particular phase we are going to crop up some of the calories and are going to keep the protein intake steady. This helps the body metabolism to remain high and muscle tissue consistent.

  • Breakfast

50 grams of chicken breast with 3 egg whites and 1/3 cups of (uncooked) instant oatmeal.

  • Brunch (Snack)

100 grams of boneless, skinless chicken breast coupled with 1/ cup of long-grain brown rice.

  • Lunch

100 grams of boneless, skinless chicken breast along with 1 cup of boiled black-eyed peas and 1 cup of steamed and chopped broccoli.

  • Midday Meal (Snack)

100 grams of boneless, skinless chicken with 2 white corn tortillas/2 chapattis and 30 grams of avocado.

  • Evening Smoothie (Snack)

1 scoop of whey protein along with 1 tablespoon of flaxseeds.

  • Dinner

100 grams of cod along with 50 grams of avocado. As usual, the presence of salad is necessary and it would include 2 cups of mixed greens, ¼ cup tomato, ¼ cup onions, 2 tablespoons of balsamic vinegar and ½ tablespoon of extra-virgin olive oil.

Weeks 9-12 – Phase 3 Of Bikini Model Body

Phase 3 Bikini Model Diet Plan

This phase is to further reduce the intake of calories as well as reduce a bit of the protein intake although healthy fat intake would remain study so that it could fuel your muscles.

Remember to stay hydrated and focused. We would also be removing the evening shake from this phase.

  • Breakfast

5 egg whites along with the standard 1/3 cups of instant oatmeal.

  • Brunch (snack)

100 grams of skinless, boneless chicken breast along with a cup of raw green beans and 10 almonds.

  • Lunch

100 grams of skinless, boneless chicken breast coupled with 1/3 cup of long-grain brown rice. This time the lunch will include a salad consisting of 2 cups of mixed greens, ¼ cup of tomato, ¼ cup of onion and 1 tablespoon of balsamic vinegar.

  • Midday Meal (Snack)

100 grams of skinless, boneless chick and approximately 75 grams of boiled sweet potato along with 15 grams of walnuts.

  • Dinner

100 grams of skinless, boneless chicken breast along with 30 grams of avocado and 10 almonds.

As seen in the previous 2 phases, dinner includes a salad in this one which would incorporate 2 cups of mixed greens, ¼ cup of cherry tomatoes, ¼ cups of yellow onion and 2 tablespoons of balsamic vinegar.

Food Swap

Since it is quite difficult to have the same food every day for around 12 weeks, you can always swap the food item within its own category. For example, Chicken can be interchanged with turkey.

POULTRY: Chicken (100gm), Turkey (100gm)

FISH: Tilapia(100gm), Pollock(100gm), Haddock(100gm), Cod(100gm)

CARBS: Brown Rice (½ cup), Sweet Potato (100gm), Yam(100gm)

VEGGIES: Asparagus, Broccoli, Spinach, Brussel Sprouts, Green Beans. (a cup each)

This is the 3 phase Bikini Model Diet Plan, if you follow all the tips carefully you will get the beautiful Bikini Model Fitness and Body.

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