ebz...xxx sveznbxfs dpn ebz ejfu qmbo. 90 day bikini fish & vegetarian plan high carb day calorie...
TRANSCRIPT
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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
㜀 搀愀礀 搀椀攀琀 瀀氀愀渀
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90 DAY BIKINI FISH & VEGETARIAN PLAN
HIGH CARB DAY CALORIE REQUIREMENTSDaily Intake
Carbohydrates
Protein
Fats
1750
50
35
15
875
613
263
219
153
29
MACRONUTRIENTS (%) (cal) (g)
MOD CARB DAY CALORIE REQUIREMENTSDaily Intake
Carbohydrates
Protein
Fats
1750
30
35
35
525
613
613
131
153
68
MACRONUTRIENTS (%) (cal) (g)
LOW CARB DAY CALORIE REQUIREMENTSDaily Intake
Carbohydrates
Protein
Fats
1500
10
40
50
150
600
750
38
150
83
MACRONUTRIENTS (%) (cal) (g)
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90 DAY BIKINI FISH & VEGETARIAN PLAN
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DAILY GOALProtein Carbohydrates Fats Calories
155 219 30 1766
Total 29 32 5 10 334
BREAKFAST (9AM) SCRAMBLED EGGSIngredients Amount Protein Carbs Fibre Fats Kcal
2 12 0 0 8 120
100ml 10 1 0 0 44
1 Slice 4 15 3 1 85
100g 3 10 2 1 61
75g 0 3 0 0 12
1 tbsp 0 3 0 0 12
Whole Eggs
Egg White
7 Sprouted Ezikiel Bread
Kale
Tomatoes
Reduced Sugar Ketchup
Butter Spray - 0 0 0 0 0
Total 29 52 17 8 396
LUNCH (1PM) VEGGIE MINCEIngredients Amount Protein Carbs Fibre Fats Kcal
150g 3 30 6 0 132
25g 6 2 0 6 86
100g 15 5 6 2 98
100g 5 15 5 0 80
Potato (Mashed)
2% Cheese
Quorn Mince (add tbspTomato Purée)
Green Beans
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90 DAY BIKINI FISH & VEGETARIAN PLAN
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Total 30 28 2 2 250
PRE-WORKOUT (3PM) SHAKE & FRUITIngredients Amount Protein Carbs Fibre Fats Kcal
1 scoop 25 3 0 2 130
2 Piece 0 0 2 0 100
5g 5 25 0 0 20
5g 0 0 0 0 0
3g 0 0 0 0 0
6g 0 0 0 0 0
Whey
Fruit
BCAA
Creatine
Beta Alanine
L-Citrulline
Total 36 48 8 4 372
POST WORKOUT (5PM) CHOCOLATE BANANA SHAKEIngredients Amount Protein Carbs Fibre Fats Kcal
1 1 27 3 0 112
25g 10 6 4 3 91
1 tbsp 0 2 1 1 17
300ml 15 9 0 0 96
100g 10 4 0 0 56
Banana
PB2 Powder
100% Cocoa Powder
Fairlife 0% Milk
Low Fat Greek Yoghurt(Total Fage 0%)
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90 DAY BIKINI FISH & VEGETARIAN PLAN
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Total 31 59 6 6 414
EVENING MEAL (8PM) TUNA STEAK & ASPARAGUSIngredients Amount Protein Carbs Fibre Fats Kcal
100g 23 0 0 5 137
65g 3 50 2 1 221
50g 1 2 1 0 12
30g 0 3 1 0 12
Tuna Steak (season withblack pepper and olive
oil)
Rice
Asparagus
Onion
Peppers 30g 0 2 1 0 8
Lemon 1/2 0 2 1 0 8
Light Soya Sauce 2 tbsp 4 0 0 0 16
CAPLABS 1x Green Tea, 1x Scoop BCAA
Whey Protein or Food
CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:
Pre-Workout:
Post Workout:
Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
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DAILY GOALProtein Carbohydrates Fats Calories
166 213 32 1804
Total 36 45 16 9 405
BREAKFAST (9AM) VEGGIE OMELETTE WITH BEANS Ingredients Amount Protein Carbs Fibre Fats Kcal
2 14 0 0 8 128
1 cup 1 3 1 0 16
75g 0 3 0 0 12
2 slices 4 15 3 1 85
200g 10 20 12 0 120
30g 7 4 0 0 44
Whole Eggs
Spinach
Tomatoes
7 Sprouted Ezikiel Bread
Black Beans
2% Cheese
Total 21 70 7 12 472
LUNCH (1PM) SWEET CHILLI SALMONIngredients Amount Protein Carbs Fibre Fats Kcal
60g 4 50 2 1 225
75g 15 0 0 10 150
3-4 tbsp 2 15 0 1 77
2 cup 0 5 5 0 20
White Rice
Salmon
Sweet Chilli Sauce
Vegetables (2 portions)
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90 DAY BIKINI FISH & VEGETARIAN PLAN
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Total 33 35 6 2 290
EVENING MEAL (8PM) BERRY PUDDINGIngredients Amount Protein Carbs Fibre Fats Kcal
200g 20 8 0 0 112
200g 2 22 6 0 96
50g 6 2 0 2 50
100ml 5 3 0 0 32
Pinch 0 0 0 0 0
Low Fat Greek Yoghurt(Total Fage 0%)
Berries
Cottage Cheese 2%
O% Fairlife Milk
Cinnamon
Stevia Sweetner 1 tsp 0 0 0 0 0
Total 45 42 3 4 384
POST WORKOUT (5PM) MUSELI Ingredients Amount Protein Carbs Fibre Fats Kcal
1 scoop 25 3 0 1 121
45g 5 30 3 3 167
300ml 15 9 0 0 96
Whey
Muesli
0% Fairlife Milk
Total 31 21 4 5 240
UNTITLEDIngredients Amount Protein Carbs Fibre Fats Kcal
1 scoop 25 3 0 2 130
1 bar 1 18 4 3 90
5g 5 0 0 0 20
5g 0 0 0 0 0
3g 0 0 0 0 0
6g 0 0 0 0 0
Whey
Fiber One Bar
BCAA
Creatine
Beta Alanine
L-Citrulline
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
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CAPLABS 1x Green Tea, 1x Scoop BCAA
Whey Protein or Food
CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:
Pre-Workout:
Post Workout:
Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
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DAILY GOALProtein Carbohydrates Fats Calories
157 208 34 1766
Total 30 6 1 16 288
BRUNCH (11AM) FRIED EGGS & VEGGIESIngredients Amount Protein Carbs Fibre Fats Kcal
4 24 0 0 16 240
1 cup 1 3 1 0 16
75g 0 3 0 0 12
5g 5 0 0 0 20
Whole Eggs
Spinach
Tomatoes
BCAA
Total 35 67 12 7 471
PRE WORKOUT (3PM) OATMEAL WITH BERRIESIngredients Amount Protein Carbs Fibre Fats Kcal
35g 7 28 6 4 176
300ml 1 9 0 3 67
200g 2 22 6 0 96
Oatmeal
Unsweetened AlmondMilk
Blueberries
200g 20 8 0 0 112Low Fat Greek Yoghurt(Total Fage)
1 tsp 0 0 0 0 0Stevia Sweetner
Pinch 0 0 0 0 0Cinnamon
5g 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
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90 DAY BIKINI FISH & VEGETARIAN PLAN
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Total 47 77 13 3 523
EVENING MEAL (8PM) GRILLED FISH Ingredients Amount Protein Carbs Fibre Fats Kcal
300g 6 54 6 0 240
200g 34 0 0 2 154
75g 4 11 4 0 60
Potatoes
White Fish (grilled ingarlic & herbs)
Peas
100g 1 4 1 0 20
1 cup 2 8 2 1 49
Tomatoes (Roasted)
Kale
Total 45 58 4 8 484
POST WORKOUT (5PM) FLAPJACK & SHAKE Ingredients Amount Protein Carbs Fibre Fats Kcal
1 20 30 2 6 254
1 Piece 0 25 2 0 100
1 Scoop 25 3 0 2 130
Protein Flapjack
Fruit
Whey
CAPLABS 1x Green Tea, 1x Scoop BCAA
Whey Protein or Food
CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:
Pre-Workout:
Post Workout:
Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
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Total 27 17 7 17 329
LUNCH (11AM) SHRIMP SALAD Ingredients Amount Protein Carbs Fibre Fats Kcal
150g 22 0 0 1 97
50g 3 9 3 0 48
75g 1 4 2 0 20
Half Bag 0 2 0 0 8
Half 1 2 2 16 156
1 tsp 0 0 0 0 0
Shrimp
Peas
Peppers
Mixed Salad
Avocado
Spices
DAILY GOALProtein Carbohydrates Fats Calories
156 128 67 1739
Total 35 22 3 13 345
BREAKFAST (7AM) SCRAMBLED EGGSIngredients Amount Protein Carbs Fibre Fats Kcal
1 Slice 4 15 3 1 85
3 18 0 0 12 180
50g 8 4 0 0 48
10g 3 1 0 0 16
7 Sprouted Ezikiel Bread
Whole Eggs
Fat Free Cream Cheese
Fat Free Cheese
75g 2 2 0 0 16Mushrooms
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90 DAY BIKINI FISH & VEGETARIAN PLAN
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Total 35 39 2 16 440
POST WORKOUT (5PM) CARAMEL RICE CAKES & SHAKE Ingredients Amount Protein Carbs Fibre Fats Kcal
30g 8 4 2 15 183
3 3 33 0 0 144
1 Scoop 24 2 0 1 113
Nut Butter
Caramel Rice Cakes
Whey w/ Water
Total 27 45 17 3 315
EVENING MEAL (8PM) SWEET POTATO FRIES & CHICKENIngredients Amount Protein Carbs Fibre Fats Kcal
200g 4 40 5 0 176
150g 21 1 10 3 115
50g 2 4 2 0 24
Sweet Potato (Mashed)
Quorn Chicken Pieces
Broccoli
1-2 tbsp 0 0 0 0 0Hot Sauce
Total 32 5 4 18 310
PRE WORKOUT (3PM) WHEY & NUTSIngredients Amount Protein Carbs Fibre Fats Kcal
1 scoop 25 3 0 2 130
30g 7 2 4 16 180
5g 0 0 0 0 0
3g 0 0 0 0 0
6g 0 0 0 0 0
Whey
Almonds
Creatine
Beta Alanine
L-Citrulline
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
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CAPLABS 1x Green Tea, 1x Scoop BCAA
Whey Protein or Food
CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:
Pre-Workout:
Post Workout:
Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
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Total 53 34 17 20 528
LUNCH (2AM) TUNA & SWEETCORN WRAPIngredients Amount Protein Carbs Fibre Fats Kcal
1.5 can 36 0 0 1 153
1 wrap 10 7 8 2 86
100g 3 4 2 0 28
100g 2 12 2 2 74
75g 0 3 0 0 12
75g 1 4 2 0 20
Canned Tuna
Flatout Low Carb Wraps
Spinach
Corn
Tomatoes
Pepper
50g 1 3 3 7 79Avocado
2 tbsp 0 1 0 8 76Low Fat Mayonnaise
DAILY GOALProtein Carbohydrates Fats Calories
165 133 65 1777
Total 32 47 10 8 388
BREAKFAST (10AM) OATMEAL & BERRIES Ingredients Amount Protein Carbs Fibre Fats Kcal
30g 11 26 3 2 166
100g 1 12 7 1 61
300ml 15 9 0 0 96
1 tsp 0 0 0 5 45
Oatmeal
Raspberries
0% Fairlife Milk
MCT/ Coconut Oil
5g 5 0 0 0 20BCAA
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90 DAY BIKINI FISH & VEGETARIAN PLAN
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Total 23 39 17 36 572
EVENING MEAL (8PM) BLACK BEAN & FETA SALADIngredients Amount Protein Carbs Fibre Fats Kcal
200g 10 20 12 0 120
150g 2 5 3 0 28
1 1 6 2 0 28
75g 0 3 0 0 12
2 tsp 1 2 0 1 21
50g 9 1 0 21 229
Black Beans
Mixed Leaf Salad
Red Peppers
Tomatoes
Reduced Fat Parmesan
Feta Cheese
1 tbsp 0 0 0 14 126Olive Oil
1 tbsp 0 2 0 0 8Balsamic Vinegar
Total 5 0 0 0 20
PRE WORKOUT (3PM) Ingredients Amount Protein Carbs Fibre Fats Kcal
5g 5 0 0 0 20
5g 0 0 0 0 0
3g 0 0 0 0 0
BCAA
Creatine
Beta Alanine
6g 0 0 0 0 0L-Citrulline
Total 52 13 0 1 269
POST WORKOUT (5PM)Ingredients Amount Protein Carbs Fibre Fats Kcal
300ml 15 9 0 0 96
1.5scoops 37 4 0 1 173
0% Fairlife Milk
Whey
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90 DAY BIKINI FISH & VEGETARIAN PLAN
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CAPLABS 1x Green Tea, 1x Scoop BCAA
Whey Protein or Food
CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:
Pre-Workout:
Post Workout:
Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
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Protein Carbohydrates Fats Calories
- - - -
Total 33 29 7 14 374
BREAKFAST (10AM) PROTEIN PANCAKES
DAILY GOAL
Ingredients Amount Protein Carbs Fibre Fats Kcal
35g 5 20 4 2 118
1/2 scoop 12 1 0 1 61
100ml 10 1 0 0 44
50g 6 2 0 2 50
2 tsp 0 5 0 0 20
10g 0 0 0 9 81
Oats
Whey
Egg White
Cottage Cheese 2%
Sugar Free Maple Syrup
Butter
100g 1 11 3 0 48Blueberries
Total 29 5 0 24 352
LUNCH (2AM) CHEESE & TOMATO OMELETTEIngredients Amount Protein Carbs Fibre Fats Kcal
3 18 0 0 12 180
50g 0 2 0 0 8
1 tsp 0 0 0 0 0
Whole Eggs
Tomatoes
Dried Mixed Herbs
50g 11 3 0 12 1642% Cheese
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90 DAY BIKINI FISH & VEGETARIAN PLAN
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Total 41 36 10 17 461
POST WORKOUT (5PM) BERRY YOGHURT & SHAKEIngredients Amount Protein Carbs Fibre Fats Kcal
100g 1 6 4 1 37
100g 1 5 2 0 24
200g 20 8 0 0 112
300ml 1 9 0 3 67
1 tsp 0 0 0 0 0
Strawberries
Blueberries
Low Fat Greek Yoghurt(Total Fage 0%)
Almond Milk
Stevia Sweetner
2 Squares 5 6 4 13 16185% Dark Chocolate
1/2 Scoop 13 2 0 0 60Whey
Total 5 0 0 0 20
PRE WORKOUT (3PM) Ingredients Amount Protein Carbs Fibre Fats Kcal
5g 5 0 0 0 20
5g 0 0 0 0 0
3g 0 0 0 0 0
BCAA
Creatine
Beta Alanine
6g 0 0 0 0 0L-Citrulline
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
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Total 44 58 8 9 489
EVENING MEAL (8PM) GRILLED SHRIMP, HALLOUMI & WEDGES Ingredients Amount Protein Carbs Fibre Fats Kcal
200g 30 0 0 1 129
30g 6 1 0 8 100
200g 4 48 6 0 208
75g 1 3 1 0 16
Shrimp
Halloumi Cheese
Sweet Potato Wedges (2-3sprays of Butter Spray,sprinkling of Sea Salt)
Spinach
100g 3 3 1 0 24Mushroom
75g 0 3 0 0 12Tomatoes
CAPLABS 1x Green Tea, 1x Scoop BCAA
Whey Protein or Food
CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:
Pre-Workout:
Post Workout:
Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
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Protein Carbohydrates Fats Calories
146 42 80 1472
DAILY GOAL
Total 28 4 3 27 371
BREAKFAST (10AM) EGGS, BACON & AVOCADOIngredients Amount Protein Carbs Fibre Fats Kcal
3 18 0 0 12 180
2 (30g) 9 1 0 8 112
50g 1 3 3 7 79
Whole Eggs
Lean Bacon
Avocado
Total 39 7 4 5 229
LUNCH (2PM) SHRIMP SALADIngredients Amount Protein Carbs Fibre Fats Kcal
1 6 0 0 4 60
200g 30 0 0 1 129
200g 3 7 4 0 40
1-2 tbsp 0 0 0 0 0
Whole Egg
Shrimp
Mixed Leaf Salad
Waldens FarmSalad Dressing
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90 DAY BIKINI FISH & VEGETARIAN PLAN
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Total 5 0 0 0 20
PRE WORKOUT (3PM) Ingredients Amount Protein Carbs Fibre Fats Kcal
5g 5 0 0 0 20
5g 0 0 0 0 0
3g 0 0 0 0 0
BCAA
Creatine
Beta Alanine
6g 0 0 0 0 0L-Citrulline
Total 44 18 6 31 527
POST WORKOUT (5PM) PB PUDDING & SIDE OF NUTSIngredients Amount Protein Carbs Fibre Fats Kcal
300g 30 8 0 0 152
30g 8 4 2 15 183
1 tbsp 0 2 1 1 17
30g 6 4 3 15 175
Low Fat Greek Yoghurt(Total Fage 0%)
Nut Butter
Mixed Leaf Salad
100% Cocoa Powder
Crushed Hazelnut
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
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CAPLABS 1x Green Tea, 1x Scoop BCAA
Whey Protein or Food
CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:
Pre-Workout:
Post Workout:
Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA
Total 35 13 5 17 345
EVENING MEAL (8PM) MAHI MAHI Ingredients Amount Protein Carbs Fibre Fats Kcal
170g 33 0 0 3 159
100g 1 6 3 0 28
75g 1 4 2 0 20
2 tbsp 0 3 0 0 12
1 tbsp 0 0 0 14 126
1-2 tsp 0 0 0 0 0
Mahi Mahi
Cabbage Slices
Peppers
Salsa
Olive Oil
Mexican Spices
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90 DAY BIKINI FISH & VEGETARIAN PLAN
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Protein Carbohydrates Fats Calories
143 59 84 1564
DAILY GOAL
Total 5 0 0 0 20
PRE WORKOUT (3PM) Ingredients Amount Protein Carbs Fibre Fats Kcal
5g 5 0 0 0 20
5g 0 0 0 0 0
3g 0 0 0 0 0
BCAA
Creatine
Beta Alanine
6g 0 0 0 0 0L-Citrulline
Total 32 5 3 16 292
BREAKFAST (10AM) WHEY & NUTSIngredients Amount Protein Carbs Fibre Fats Kcal
1 Scoop 25 3 0 1 121
30g 7 2 3 15 171
Whey
Nuts
Total 38 7 4 20 360
LUNCH (2PM) EGG SALADIngredients Amount Protein Carbs Fibre Fats Kcal
5 30 0 0 20 300
200g 3 7 4 0 40
1-2 tbsp 0 0 0 0 0
Whole Eggs
Mixed Leaf Salad
5g 5 0 4 0 20BCAA
Waldens Farm RanchSalad Dressing
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
WWW.RUDYMAWER.COM 23
Total 37 24 9 31 523
EVENING MEAL (8PM) BUNLESS BURGERSIngredients Amount Protein Carbs Fibre Fats Kcal
2 28 16 5 14 302
50g 0 2 1 0 8
50g 0 0 1 0 0
75g 1 2 2 0 12
2 tbsp 0 3 0 0 12
1 tbsp 0 1 0 5 49
Chickpea Burgers
Onion
Lettuce
Peppers
Salsa
Low-fat Mayo
Cheese Slice 2 8 0 0 12 140
POST WORKOUT (5PM) STRAWBERRY CHOC PUDDINGIngredients Amount
Total:
Protein Carbs Fibre Fats Kcal
150g 0 7 5 0 28
1 tbsp 0 2 1 1 17
Strawberries
100% Cocoa Powder
1 tsp 0 2 1 1 17Stevia
30g 6 2 3 16 176Nuts
36 23 9 17 389
300g 30 12 0 0 168Low Fat Greek Yoghurt
(Total Fage 0%)
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
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CAPLABS 1x Green Tea, 1x Scoop BCAA
Whey Protein or Food
CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:
Pre-Workout:
Post Workout:
Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
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DAILY GOALProtein Carbohydrates Fats Calories
150 56 76 1508
Total 37 15 3 17 361
BREAKFAST (9PM) YOGURT & NUTSIngredients Amount Protein Carbs Fibre Fats Kcal
30g 7 3 3 17 193
1 tsp 0 0 0 0 0
100% Cocoa Powder
Fairlife 0% Milk
1 tbsp 0 0 0 0 0Sugar Free Flavdrops
(Flavouring)
300g 30 12 0 0 168Low Fat Greek Yoghurt
(Total Fage 0%)
Total 32 15 3 26 422
LUNCH (2PM) CHOCOLATE PB SMOOTHIEIngredients Amount Protein Carbs Fibre Fats Kcal
1 tbsp 0 2 1 1 17
30g 7 4 2 16 188
200g 24 8 0 6 182
1 tsp 0 0 0 0 0
300ml 1 1 0 3 35Unsweetened AlmondMilk
100% Cocoa Powder
Peanut Butter
Low Fat Cottage Cheese
Stevia
1 tbsp 0 0 0 0 0Waldens Chocolate Sauce
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
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POST WORKOUT (5PM) WHEY & CHOCOLATEIngredients Amount Protein Carbs Fibre Fats Kcal
1.5 Scoop 37 5 0 2 186
2 Squares 5 6 4 13 161
Total: 42 11 4 15 347
Whey
85% Dark Chocolate
Total 34 15 9 18 358
EVENING MEAL (8PM) VEGGIE SAUSAGESIngredients Amount Protein Carbs Fibre Fats Kcal
2 17 7 5 5 141
100g 3 3 1 0 24
2 12 0 0 8 120
1 tsp 0 0 0 0 45
150g 2 5 1 0 28
Veggie Sausages
Tomato
Scrambled Eggs
MCT/ Coconut Oil
Side Salad & Vegetables
Total 5 0 0 0 20
PRE WORKOUT (3PM) Ingredients Amount Protein Carbs Fibre Fats Kcal
5g 5 0 0 0 20
5g 0 0 0 0 0
3g 0 0 0 0 0
6g 0 0 0 0 0
BCAA
Creatine
Beta Alanine
L-Citrulline
-
90 DAY BIKINI FISH & VEGETARIAN PLAN
WWW.RUDYMAWER.COM 27
CAPLABS 1x Green Tea, 1x Scoop BCAA
Whey Protein or Food
CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:
Pre-Workout:
Post Workout:
Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA
-
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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90 DAY BIKINI FISH & VEGETARIAN PLAN
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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
-
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
90 DAY BIKINI FISH & VEGETARIAN PLAN
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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
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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
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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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