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

匀䠀伀倀倀䤀一䜀 䰀䤀匀吀

90 DAY BIKINI FISH & VEGETARIAN PLAN

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PROTEIN SOURCESIngredients Amount Protein Carbs Fibre Fats Kcal

100g 22 0 0 7 151Turkey

100g 23 0 0 1 101Veal (3%)

100g 22 0 0 3 115Pork

100g 22 0 0 3 115Beef (3%)

100g 22 0 0 5 133Beef (5%)

100g 24 0 0 9 177Steak

100g 33 11 2 26 410Beef Jerky

100g 15 0 0 0 60Prawn (Shrimp; uncooked)

100g 20 0 0 13 197Salmon (uncooked)

100g 17 0 0 2 86White Fish (uncooked)

100g 23 0 0 5 137Tuna (uncooked)

1 egg 6 0 0 4 60Egg

100ml 10 1 0 0 44Egg Whites (Liquid)

1.5 candrainedweight(~170g)

36 0 0 1 153Canned Tuna

100g 25 1 0 2 122Turkey Bacon

100g 14 10 2 9 177Lean Turkey Sausages

Chicken 100g 23 0 0 1 101

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100g 25 0 0 40 460Low Fat Cheese

100g 12 4 0 3 91Cottage Cheese (2%)

100g 10 4 0 0 56Low Fat Greek Yoghurt(0% Total Fage)

100ml 0 3 0 1 21Almond Milk(Unsweetened)

100g 26 13 0 1 165Fat Free Cheese

100g 16 8 0 1 105Fat Free Cream Cheese

100g 8 2 0 5 85Tofu

100ml 5 3 0 0 32O% Fairlife Milk

100ml 3 5 0 2 502% Dairy Milk

1 20 30 2 6 254Protein Flapjack

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CARBOHYDRATESIngredients Amount Protein Carbs Fibre Fats Kcal

100g 7 82 3 1 365White Rice (uncooked)

100g 8 77 4 3 367Brown Rice (uncooked)

100g 2 18 0 2 80Potato (uncooked)

100g 2 20 3 0 88Sweet Potato (uncooked)

100g 8 80 3 2 370Pasta (uncooked)

100g 8 80 8 6 406Rice Pasta

100g 13 73 3 2 362Cous cous

100g 14 64 7 6 366Quinoa

100g 14 56 11 7 343Oatmeal

100g 6 90 2 1 393Puffed Rice

100g 4 86 3 5 405Children's Cereal

100g 11 67 7 6 366Muesli

1 cake 1 6 0 0 28Rice Cakes

1 cake 1 11 0 0 48Caramel Rice Cakes

1 Slice 4 15 3 1 857 Sprouted Ezikiel Bread

100g 8 54 3 7 311Tortilla Wraps (White)

100g 8 50 4 1 241Baguette

100g 5 10 6 0 60Black Beans

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FRUITSIngredients Amount Protein Carbs Fibre Fats Kcal

100g 4 11 6 0 60Red Kidney Beans

100g 5 18 6 0 92Refried Beans

100g 6 16 7 3 115Chickpeas (Tinned)

100g 6 81 1 0 348Cream of Rice

1 1 27 3 0 112Banana

1 0 25 4 0 100Apple

100g 11 13 1 0 56Pineapple

100g 1 6 4 1 37Strawberries

1 1 10 2 0 44Orange

100g 1 12 7 1 61Raspberries

100g 1 11 3 0 48Blueberries

100g 0 12 5 0 48Cranberries (Fresh)

100g 0 9 1 0 36Melon (Honeydew)

1 1 11 2 0 48Kiwi

100g 0.5 17 1.8 0.3 73Mangos

100g 1 5 2 0 24Rhubarb

1 1 26 4 0 108Grapefruit

100g 1 11 2 0 48Apricots (Fresh)

1 1 5 3 2 42Lemon

1 0 5 2 0 20Lime

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VEGETABLESIngredients Amount Protein Carbs Fibre Fats Kcal

100g 5 15 5 0 40Broccoli

100g 0 25 4 0 80Green Peas

100g 2 4 2 0 24Asparagus

100g 1 6 3 0 28Aubergine

100g 2 7 3 0 36Green Beans

100g 1 12 7 1 60Leek

100g 3 3 1 0 24Mushrooms

100g 2 5 3 0 28Cauliflower

100g 3 3 1 1 33Zucchini

100g 10 10 5 5 125Edamame

100g 3 9 4 0 48Brussel Sprouts

100g 3 10 2 1 61Kale

100g 3 26 2 0 116Artichoke

100g 1 6 3 0 28Cabbage

100g 2 4 2 0 24Swiss Chard

100g 1 12 2 0 52Butternut Squash

100g 1 6 2 0 28Turnip

100g 1 18 5 0 76Parsnips

100g 3 4 2 0 28Spinach

100g 1 3 2 0 16Lettuce

100g 1 3 2 0 12Cucumber

100g 1 10 3 0 44Carrot

100g 1 3 2 0 16Celery

100g 1 5 2 0 24Bell Pepper

90 DAY BIKINI FISH & VEGETARIAN PLAN

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100g 2 10 3 0 48Beetroot

100g 1 10 2 0 44Onion

100g 1 4 1 0 20Tomatoes

100g 2 12 2 2 74Corn

FATSIngredients Amount Protein Carbs Fibre Fats Kcal

100g 28 13 8 49 605Peanut Butter

100g 22 5 12 59 639Almond Butter

100g 14 12 7 68 716Walnuts

100g 18 27 3 44 576Cashew Nuts

100g 20 21 10 47 587Almonds

100g 8 14 9 76 772Macademia Nuts

100g 7 10 21 68 680Desiccated Coconut

100g 18 42 34 32 528Chia Seeds

100g 18 29 27 42 566Flaxseed (Seeds)

Oils (Olive, Nuts,Macadamia, Coconut Oil

etc)

100g 13 38 15 45 60985% Dark Chocolate

1 tsp 0 0 0 5 45

1/2 tbs 0 0 0 7 63

1 tbsp 0 0 0 14 126

100g 1 4 3 15 155Olives

100g 8 14 6 10 24Hummus

100g 2 9 7 15 179Avocado (without stone)

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SUPPLEMENTSIngredients Amount Protein Carbs Fibre Fats Kcal

1 Scoop 25 3 0 1 121Whey Protein

1 0 0 0 1 9Omega 3

1 scoop 0 30 0 0 120Intra-MD

100g 0 91 0 0 364Dextrose

10g 5 0 0 0 20BCAA

5g 0 0 0 0 0Creatine

3g 0 0 0 0 0Beta Alanine

6g 0 0 0 0 0L-Citrulline

CONDIMENTSIngredients Amount Protein Carbs Fibre Fats Kcal

1 tsp 0 0 0 0 0 Hot SauceHot Sauce

1 tbsp 0 3 0 0 30Low Fat Ranch

100g 0 2 0 0 8Canned Tomatoes

1 tsp 0 1 0 0 40Low Fat Mato

1 tsp 0 4 0 0 16Brown Sauce

1 tsp 0 0 0 0 8Light Soy Sauce

1/2 cup 3 13 1 2 82Light Tomato Pasta Sauce

1 tsp 0 0 0 0 0Walden Farm SaladDressing (multipleflavours available)

3-4 tbsp 2 15 0 1 77Sweet Chilli Sauce

1 tsp 0 0 0 0 8Mexican & Chinese Spices

Heinz Low Sugar TomatoKetchup

1 tbsp 0 1 0 0 4

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60ml 0 7 0 0 28Sugar Free Maple Syrup

1 tbsp 0 2 1 1 17100% cocoa

PInch 0 0 0 0 0Cinnamon

2 tbsp 0 3 2 2 50PB2

2 tsp 0 2 0 0 8Balsamic Vinegar

2 tsp 1 2 0 1 21Reduced Fat Parmesan

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SEASONINGSSpice Good for:

Sweet mixture of cinnamon, clove & nutmeg- used in baked goods.

Mostly used in Italian Cooking- best with pasta, tomatoes, chicken.

Adds an earthy flavour to dishes- good in meat dishes, stocks, sauces.

All Spice

Basil

Bay Leaf

Widely used in Indian cooking. Great when combined with cloves or cinnamon in baked products.Cardamon

From red chilli peppers. Adds a heat to your dishes.Cayenne Pepper

Good in smoothies and chia puddings-nutritious and add texture.Chia Seeds

Mild to Hot- can be used in a range of savoury dishes to add heatChilli Powder

Sweet, aromatic flavour. Great in both sweet and savoury dishes.Chives

Adds an earthy flavour to dishes- good in meat dishes, stocks, sauces.Cinnamon

Sweet, warming spice- compliments slow cooked meat and baked products.Cloves

Commonly used in chilli or curry dishesCorriander

Hot, earthy flavour. Commonly used in Middle Eastern cooking- goodon meat and fish.Cumin

Tangy flavour, good with fish and seafood.Dill

Aniseed flavour- found in Chinese Five Spice, many curries andgood with fish dishes.Fennel Seeds

Sweet spice. Used in Indian cooking, yoghurts, vegetables and sauces.Fenugreek

Used in cuisines worldwide, particularly Italian. Also has many health benefits.Garlic

Sweet, tangy flavour. Used a lot in Jamaican cooking- meats and cakes.Ginger

Cool, refreshing flavour. Used in drinks, with lamb and desserts.Mint

Hot, pungent flavour. Used in sauces. Powdered Mustards

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Nutty, warm, spicy flavour-best in cakes, white sauces, creamed spinach.

Nutty, creamy, cheese flavour-a common cheese substitute.

Commonly used in Italian cuisine. Pasta, meat, tomatoes.

Nutmeg

Nutritional Yeast

Oregano

From dried rep peppers- ranges from sweet to hot.Used in dips, tagines, with eggs.Paprika

Slightly peppery flavour. Used as a garnish, particularly good inwhite sauce on fish.Parsley

A common seasoning for all savoury dishes.Peppercorns

Aromatic flavour. Commonly used with meat, casseroles and roasted potatoes.Rosemary

Used in Indian cuisine- a deep burnt orange colour, sweet flavour.Very expensive.Saffron

Slightly bitter, minty flavour. Good in stuffing or meat dishes.Sage

Nutty flavour. Array of uses-crackers, salads, seafoods.Sesame Seed

Liquorice flavour. Used in baking and stocks.Star Anise

Sweet aniseed/ vanilla flavour- key in French cuisine.Good with poultry, eggs and cheese.Tarragon

Sweet, earthy flavour. Good with Mediterranean vegetables,pork, fish and lamb.Thyme

Yellow to Orange colour- used to colour food. Commonly used in curry dishes.Tumeric