The Bikini Abs Diet Plan

All the workouts in the world won’t make a difference if you overdo it in the kitchen. That’s why we asked Jaclyn Sklaver, who also created our bikini abs workout, to give us a smart diet that will help you see results faster. “This diet meshes perfectly with what you are doing at the gym,” says Sklaver. On higher-intensity strength days, you’ll have slightly higher carb and calorie counts to fuel your workouts. On rest or pure-cardio days, the carb and calories fall slightly to help you cut fat faster. Note the sample menus and meals here are based on a 135-pound female, so adjust as needed. Follow along and you’ll be bikini proud in about one month. (Get the Bikini Abs Exercises here.)

SEE ALSO: The Bikini Abs Workout Program

 

BREAKFAST

 

 

Lifting Day

(Higher carbs)

 

GREEK YOGURT WITH BERRIES

6 oz plain 2% Greek Yogurt

1⁄2 cup blueberries

1 packet stevia

Calories: 142, Protein: 18g, Carbs: 17g, Fat 4g

SLOW-COOKED APPLE CINNAMON OATMEAL

1 cup steel cut oats

4 cups water

1 large apple, diced 1⁄2 tsp cinnamon

FRENCH TOAST

2 slices of Ezekiel bread

1⁄4 cup (2 large) egg whites

1⁄2 tbsp coconut oil

Cinnamon, to taste

Soak the bread in the egg whites, then cook in a pan with coconut oil.

Calories: 279, Protein: 20g, Carbs: 32g, Fat: 9g 

 

Non-lifting Day

(Lower Carbs)

 

LOX AND AVOCADO WRAP

4 oz lox

1 low carb wrap

1⁄4 avocado, sliced

Calories: 242, Protein: 28g, Carbs: 14g, Fat: 10g

YOGURT AND NUTS

6 oz nonfat plain Greek yogurt

1 oz nuts (about 20 almonds)

1 packet stevia

Calories: 285, Protein: 23g, Carbs: 13g, Fat: 14g

EGG WHITES AND AVOCADO

4 Egg whites (scrambled or make into an omelet)

1⁄2 avocado

2 slices of tomato

Calories: 177, Protein: 20g, Carbs: 9g, Fat: 13g

PEANUT BUTTER PROTEIN SHAKE

1 scoop whey protein

2 tbsp peanut butter

Water and ice in blender

Calories: 320 Protein: 34g, Carbs: 7g, Fat: 16g 

SEE ALSO: Make Eating Salad More Fun and Filling

 

LUNCH/DINNER

(For higher carb days, add 1/2 cup cooked quinoa, rice, or sweet potatoes.)

 

TUNA WRAP

4 oz canned tuna

1 low-carb wrap

1⁄4 avocado

25 veggie sticks (cut up celery, carrots, peppers)

Calories: 300, Protein: 34g, Carbs: 19g Fat: 12g

SALMON PLATE

4 oz grilled/baked salmon

1 cup steamed broccoli or other veggies

Calories: 347, Protein: 30g, Carbs: 28g, Fat: 13g

GROUND TURKEY & ZOODLES

4 oz 93% lean ground turkey

Zucchini noodles (use a Spiralizer or slice zucchini very thin and steam or sauté)

1⁄2  cup light marinara sauce

1⁄2  tbsp avocado oil

Calories 375, Protein: 32g, Carbs: 18g, Fat: 20g

GRILLED CHICKEN SALAD

4 oz grilled chicken breast

1 cup mixed salad greens

1⁄2 cup sliced tomato

1⁄4 cup chickpeas

1 oz olive oil

1 tbsp balsamic vinegar

Calories: 325, Protein: 31g, Carbs: 18g, Fat: 16g

CHICKEN OR TUNA SALAD

4 oz grilled chicken, chopped, or 4 oz tuna canned in water

1 cup diced cucumbers 

1⁄2 cup diced tomatoes

1 oz extra-virgin olive oil

1 tbsp red-wine vinegar

Calories 269, Protein: 28g, Carbs: 8g, Fat: 15g

Cook on low for 4 hours. Makes 8 servings

TUNA SALSA

5 oz canned tuna

1/8 avocado

1⁄2 cup salsa

1 tbsp sliced almonds

Calories: 249, Protein: 34g, Carbs: 7g, Fat: 17g

BEAN-LESS TURKEY CHILI

4 oz 93% lean ground turkey

1⁄4  cup sliced peppers

1⁄4  cup sliced onions

1⁄2 cup crushed tomatoes

Chili powder

Calories 180, Protein: 18g, Carbs: 15g, Fat: 5.5g

SEE ALSO: Natural Energy Boosting Foods

 

DAYTIME SNACKS

 

These mini meals help you stay energized on either high- or low-carb days.

COTTAGE CHEESE AND FRUIT

4 oz 2% cottage cheese

1 medium apple

or 1⁄2 cup berries

Calories: 182, Protein: 15g, Carbs: 25g, Fat: 3g

PB AND APPLE

2 tbsp high-protein PB

1 medium apple, sliced

Calories: 310, Protein: 14g, Carbs: 27g, Fat: 19g

TUNA AND VEGGIES

2.5 oz tuna packet

1⁄2  cup sliced cucumbers

1⁄2  cup diced tomatoes

Calories: 118, Protein: 16g, Carbs: 9g, Fat: 1.5g

 

EVENING SNACKS

 

CASEIN CUPCAKES

1 scoop chocolate casein protein

1⁄4 cup egg white

1⁄4 cup unsweetened almond

Milk

16 blueberries

Mix together and place in mini cupcake baking pan.

Calories: 207, Protein: 29g, Carbs: 14g, Fat: 4g

CASEIN PUDDING

1 scoop casein powder

1 tbsp nut butter (Add 1⁄2 cup berries for higher-carb days)

Slowly add water until pudding is thick.

Calories: 218, Protein: 26g, Carbs: 7g, Fat: 10g

PEANUT BUTTER MOUSSE

16 oz cottage cheese

4 tbsp powdered peanut butter

2 packets stevia

1 tbsp vanilla extract

Blend until thick. (Makes 4 4-oz servings)

Calories: 112, Protein: 12g, Carbs: 10g, Fat: 3g

SEE ALSO: Super Fast Slimdown Plan 

 

Sample Menus: Lifting Day

(Higher Carb)

 

BREAKFAST

3 large egg whites plus 1 whole egg on an Ezekiel bread English muffin topped with 1/8 avocado

Calories: 407, Protein: 27g, Carbs: 36g, Fat: 10g

SNACK

1 scoop whey protein plus 1 tbsp peanut butter, 1⁄2 cup berries, and 1 cup unsweetened almond milk; blend with ice

Calories: 240, Protein: 30g, Carbs: 25g, Fat: 10g

5 oz canned tuna on low-carb wrap with 1⁄2 avocado, lettuce, and 2 slices of tomatoes plus 20 sliced veggie sticks

Calories: 272, Protein: 24g, Carbs: 20g, Fat: 14g

DINNER

4 oz grilled chicken, 1 cup quinoa, 1 cup zucchini sautéed in 1 tbsp olive oil

Calories: 430, Protein: 34g, Carbs: 40g, Fat: 18g

EVENING SNACK

Casein cupcakes topped with 1 tbsp nut butter

Calories: 310, Protein: 30g, Carbs: 17g, Fat: 12g

Total: 1,659 calories, 145g protein, 138g carbs, 64g fat

 

Cardio/ Rest Day

(Lower Carb)

 

BREAKFAST

4 oz. lox plus 1⁄2 avocado in low-carb wrap

Calories: 295, Protein: 28g, Carbs: 14g, Fat: 18g 

SNACK

6 oz. plain, nonfat Greek yogurt with 1⁄2 cup berries and 1⁄2 oz nuts; sweetened with 1 packet stevia

Calories: 214, Protein: 23g, Carbs: 20g, Fat: 8g

LUNCH

5 oz grilled salmon plus 1/8 avocado over mixed greens with 1 tbsp extra-virgin olive oil and 2 tbsp balsamic vinegar

Calories: 375, Protein: 32g, Carbs: 18g, Fat: 20g

DINNER

4 oz 93% lean ground turkey over 1 cup of zoodles topped with 1⁄2 cup light tomato sauce and 1 tbsp avocado oil

Calories: 354, Protein: 26g, Carbs: 13g, Fat: 14g

EVENING SNACK

20g casein pudding with 1⁄2 tbsp mini chocolate chips and 1 tbsp peanut butter

Calories: 279, Protein: 27g, Carbs: 12g, Fat: 13g

Total: 1,517 calories, 136g protein, 77g carbs, 73g fat 

SEE ALSO: 12 Weeks to a Competition Body Diet Plan