This is the follow-up to the anti-cellulite post I wrote last week. I have put together a simple-to-follow meal plan with tips and supplements to give you a bikini body in 30 days!
When embarking on any new detox or meal plan, it is always best to prepare the body so it will be less of a shock and you won’t find yourself battling withdrawal symptoms or craving the wrong foods.
I would strongly recommend cutting out sugar, coffee, and alcohol slowly, 3-2 weeks before starting the bikini diet. I would also like to emphasise that I do not believe in diets as they do not work. What I strongly believe in is healthy eating.
By leading a healthy and active lifestyle and looking after your internal organs, you will have an abundance of energy, and when you start to look good, you will also start to feel more confident.
Useful tips and advice
As mentioned previously, for this diet to be effective, I strongly suggest avoiding certain foods and following these rules:
- No alcohol
- No sugar
- No cakes, pies, sweets, chocolates, white pasta/bread/rice, no cheeses
- No ready-made meals
- No fizzy drinks
- No sodium-based table salts. Use Himalayan salt or nori flakes to season.
- If you crave coffee, have just one black coffee a day or try dandelion root coffee, which is very good for the liver.
- Add spirulina or wheatgrass to green vegetable juices.
- Add bee pollen, chia and flaxseeds to smoothies.
- Add pomegranate, sunflower, pumpkin and sesame seeds to salads.
- Make sure half of your plate consists of vegetables or salad.
- Protein should be eaten at every meal to help balance blood sugar levels.
- Protein and complex carbs on your plate should be the size of your fist and no bigger.
- It is important to exercise every day.
- Drink 2 litres of distilled water daily.
Make sure to include the following in your meal plan:
- Broccoli
- Kale
- Asparagus
- Cabbage
- Garlic
- Onions
- Rocket
- Dandelion root
- Chicory
- Endive
- Brussels sprouts
- Swiss chard
- Artichoke.
The Meal Plan
The Bikini Diet meal plan is as follows:
Monday
Breakfast: Warm water and lemon. After 20 minutes, carrot, apple and celery juice.
Half a melon. 2 cups of detox tea.
Snack: 10 strawberries, 5 almonds.
Lunch: My summer salad, which you can find under recipes. Have it with either grilled fish, chicken or tofu.
Snack: chia pudding with berries
Dinner: Steamed asparagus with cold-pressed virgin olive oil, nori flakes and pepper with a poached egg.
Tuesday
Breakfast: Warm water and lemon. Beetroot and apple juice.
Snack: Smoothie: mango, spinach, avocado, coconut water and Sun Warrior vegan protein powder.
Lunch: Quinoa with avocado, cherry tomatoes, spring onion, coriander, pumpkin, sesame and sunflower seeds in cold-pressed virgin olive oil and tamari soy sauce. You can have grilled fish, chicken, chickpeas or tofu with the quinoa salad.
Snack: 2 tablespoons of homemade hummus (check under recipes) with carrot sticks.
Dinner: Spinach omelette with steamed vegetables.
Wednesday
Breakfast: Warm water and lemon. Vegetable juice: Spinach, cucumber, apple, a little ginger, chia and flax seeds, 1 teaspoon of spirulina and coconut water.
1 -2 slices of watermelon. 2 cups of detox tea.
Snack: 1 apple, 5 almonds.
Lunch: Buckwheat or quinoa wrap ( recipe for the wrap is: 2 tablespoons of either quinoa or buckwheat flour, 100ml water, 1 egg and Himalayan salt. Mix all ingredients. Grease a pan with coconut oil and place on low heat, then pour the batter and make your crepe with spinach, avocado, cucumber, alfalfa sprouts and cold-pressed virgin olive oil and tamari sauce.
Snack: 10 strawberries with 2 tablespoons of coyo coconut plain yoghurt topped with bee pollen
Dinner: Baked wild salmon with garlic and dill and half a plate of steamed pak choi.
Thursday
Breakfast: Water and lemon. Detox smoothie: Kale, spinach, 2 apples, 5 sprigs of coriander, 5 sprigs of parsley, juice of 1 lemon, and coconut water.
1-2 slices of watermelon. 2 cups of detox tea.
Snack: blueberries, 5 walnuts.
Lunch: A fistful of steamed brown rice, a fistful of lentils sauteed in olive oil with cherry tomatoes, garlic and chilli. Eat with half a plate of steamed vegetables.
Snack: 2 spirulina protein balls (see under recipes).
Dinner: Chicken or tofu stir fry with vegetables.
Friday
Breakfast: Warm water and lemon. Vegetable juice: dandelion greens, fennel, apple, cucumber, chia and flax seeds and a tablespoon of wheatgrass and coconut water.
Snack: cherries, 5 walnuts
Lunch: Baked sweet potato with homemade guacamole (see under recipes) and half a plate of salad.
Snack: 10 strawberries with a tablespoon of quinoa flakes, 1 tablespoon of bee pollen in almond milk and coyo coconut yoghurt.
Dinner: Steamed fish with steamed vegetables.
Saturday
Breakfast: Warm water and lemon. Smoothie: Kefir with strawberries, blueberries and chia and flax seeds. 2 cups of detox tea.
Snack; Apple and almonds
Lunch: Zucchini spaghetti sauteed in olive oil with garlic, chilli, cherry tomatoes, nori flakes and pepper.
Snack: An avocado with cherry tomatoes, olive oil, apple cider vinegar, salt and pepper
Dinner: Vegetable skewers with chicken or tofu.
Sunday
Breakfast: Warm water and lemon. Smoothie: watermelon with mint, chia and flax seeds and baobab powder. 2 cups of detox tea.
Snack: cherries, 5 almonds.
Lunch: Grilled chicken and salad.
Snack: sweet potato wedges baked with olive oil, salt and pepper.
Dinner: Roasted Mediterranean vegetables with either fish or tofu.
Meal Plan Supplements
Take a good strength probiotic before breakfast. This will strengthen your immune system, aid digestion and give you a flat tummy.
Take a good multivitamin suitable for your age and gender.
If you are experiencing sugar cravings and are finding the meal plan difficult to stick to, try taking the mineral chromium 200mcg twice daily in between meals. Once it kicks in, it really does help with sugar cravings.
L-carnitine is good as it helps the body to produce energy from fat. Take 500mg twice a day, thirty minutes before meals.
The herb Gotu Kola is fantastic for cellulite, probably the best. Take 500mg twice a day with food.
If you are on any type of medication, please consult your doctor before embarking on any new meal plan and before taking supplements.
I hope the above helps you to achieve your desired bikini body.
Ready to Start Your Nutrition and Wellness Journey?
If you need a little help getting back on track after your holiday, reach out. I work with women over 40 who want to build a healthy, sustainable lifestyle, without diets, guilt, or extremes. If that sounds like something you need, let’s talk.
As a Nutritional Therapist and Health Coach, I work with individuals who are ready to heal not just their eating habits, but their relationship with their whole self.
If you’re ready to make lasting changes and need personalised guidance, I’m here to help. Whether you’re looking to balance hormones, improve digestion, boost energy, or manage your weight sustainably, I offer a range of health coaching packages tailored to your unique needs.
Let’s work together to create a health & wellness plan that supports your health goals and fits into your lifestyle. Get in touch today to discuss your needs or explore my coaching packages to find the best option for you.
Your health is your greatest asset – let’s make it a priority!
👉 Contact me today to start your journey to better health.
👉 Explore my coaching packages to find the right fit for you.