Here is my Bikini Meal Plan for the next few weeks. Remember that this may not suit your lifestyle and personal dietary needs, as it is designed to help me lean out for a fitness Bikini competition and is therefore pretty restrictive and to many of you, bland! If you are not going to engaging in a similar activity, simply use the meal plan to inspire overall healthy eating.
Bikini Meal Plan
CLICK HERE to view the full screen plan and print.
<3 Cassey
Hey ladies ;)
I’m new to pilates and I’m trying to get into Bikini shape, plus I’d also like to look into fitness competitions… I’m starting on this meal plan and already really eat really healthy, but as for constant water drinking, any inspirational words or guidance is welcomed.
Thank you-
Katy
katherinekenimer@yahoo.com
I aim for 2 glasses with every meal and carry a bottle of water around with me everywhere (:
How do I get the other phases?
Hey I am unable to download this. Can someone please email this meal plan to sushmachowdary@hotmail.com? Thank you!!
do you still need it?
Can you send it to micsmith90@gmail.com also.
hey Cassey, i was wondering, which meal plan can i use with the monthly work out ?
Hi Cassey,
I am competiting in my first bikini competition in June 2013. I am 5’5 and weigh 130 lbs. My trainer has given me a meal plan that consists of 1118 calories /day. Looking at your meal plan makes me think that I am not eating enough food to giveme the energy to workout – I do 30 mins of cardio in the morning and 1hr of weights with my trainer at night. Needless to say, I am very hungry. Do you think he has me on such a low calorie meal because I have weight to lose?
that i would believe because a person trying to stay at their normal weight and size at your height would eat 2000 calories a day.
I do not think that you are getting enough to eat in my opinion. I do know that you should not dip anywhere under 1200 calories a day. With the deficit you create working out that is just not enough fuel for your body. I am guessing the main thing they are trying to do is get you to drop body fat. It just sounds like it’s not being done in the healthiest manner.
Hi Cassey,
If I was to do this, but sub Chicken with Tofu, and the Whey protein for Raw/Vegan (I use Sun Warrior) Protein would that still be safe?
Hi Cassey!!! First of all I want to say that you are great !!!keep doing what you do because you are such an inspiration for many of us!!!!!!!!!!!My name is Christina Ros and I’m Pilates instructor because of you !! Lol yeeee that’s right you inspired me to worked hard and do what I really love like sport and healthy lifestyle!!!!!!! I live in The Netherlands but in April im coming to LA and I was thinking that maby we could meet??and possible do the video together?? It would be amazing if I could meet you……! Looking forward to your reply! Greetings Christina Ros
You’re going to be drinking 1.5 GALLONS of water Cassey?? ;) I think you meant 1.5 litres<3 Otherwise you're going to have to pee…. a lot…
Knowing Cassey & her obsession with water she probably does mean Gallons :)
how much do you workout for this? btw i love you so much, you are probably the best thing that ever happened to me and you r just beautiful!x
Hi Cassey (or anyone else with good advice…Danielle???) I am trying to print this out. As it appears above of course is way too small. But when I click on the link under the food plan for: CLICK HERE to view the full screen plan and print. It shows up as 3 pages long and off to the side of the printer preview. So even if I printed all 3 pages it seems to be cut in half. I tried to program my printer at 75% and 50% and it still appears off screen. Any advice how you all printed this would be appreciated!
Thanks Cassey, you are a-MAY-zing! :-D
Hey so when it says one broccoli stalk is that the stem or the florets or both? Is that a silly question ?
I think it’s both! x
Is there anything you can subsitute for sweet potatoes? Everything else sounds amazing.
Hey, I’m a vegetarian what is the best thing to substitute for the chicken?
Should we be eating as often as you considering we are not training as crazy as you and burning as many calories?
no, don’t. Cassy’s a professional fitness trainer and instructor. she needs more calories or else she wouldn’t even have the energy to workout. how much you need is based on your age, your height, and your weight at the moment. normally it’s 1200. but if you are chubbier, then obviously more. but if you are short like me, 5 ft 2. then around 1100 is about it for a good weight loss. don’t forget to work out work out work out!
Can we drink coffee or tea while following this meal plan?
i think you can drink tea because it has zero calories (just don’t add any sugar), but don’t have any coffee; it’s packed with sugar :( x
you can try drinking your coffee black with no sugar or milk…
what is a YOLO meal?
YOLO = You Only Live Once
for example some sweert it means that you cheat :)
Cassey! It would be super duper awesome of you if you could include your grocery list as well! :D
Thanks for sharing. I think the only thing that turns me off is the broccoli for breakfast!
All the best with it. I am sure you’re body will see the changes very soon xx
I love the plan! I will modify it according to my needs, but i’ll certainly stick to those nori rolls. you got me SO addicted to them! they are super yum and super clean!
I can’t believe i never used nori sheets for anything else than sushi, duh! :)
I love the the simplicity of the menu!!! I am not a big fan of cooking at all (and I noticed while Cassey is great at making culinary style-cooking and making them pretty, like that video she did while back on fruits appetizers, main course, etc, she also been doing some simple and under 10-minutes cooking)…LOVE IT!!! THANKS Cassey for making my life less complicated!!! And I have also been uploading Oct daily workouts as listed on calendar so if anyone wanna see it….feel free to give me a shout :)
Is adding no salt seasonings to the chicken okay? I love to add garlic powder, lemon pepper, and cayenne to my baked chicken.
Yes, it should be ok as long as it contains no or less salt. I think for Cassey as she is competing, she will have to watch out for the salt intake as it can create more water weight but for us, we can modify it
hi cassie, thanks for sharing your meal plan! i was wondering if maybe you could do a post about food prep? it’s something i struggle with, leading me to eat whatever is convenient sometimes :/
i’m sure you’ve probably already written about the topic, but i guess i’m curious about food prep in regards to this particular meal plan. since you are super busy, how are you able to make sure that you do everything that you need to do to do well?
thanks!
Oh, I have a post on food prep. I just don’t know how Cassie feels about me posting my info here…
http://thefitnessbuffet.com/1/post/2012/10/how-to-prep-for-the-work-week.html
Hope she’s okay with this! Hope it helps!
thanks for sharing!
Thank you so much Cassey!! Wooo that’s a lot of food but I assume you’ll be ‘cutting’ later?
Just wondering is there a reason for only eating the sweet potatoe after a workout? I workout in the a/m before breakfast – In that case would I switch my meals around?
Thank you again :)!
i don’t think 1700 cals/day is that much considering that she’s working out like a crazy person (in a good way) and lifting heavy :)
1700 calories is hardly a lot of food. You should be eating, at the bare minimum, 1200 calories a day, and that’s for if you’re not doing anything but sitting on the couch all day. If you go to the gym for an hour and burn 500 calories on the treadmill you’re already at 1700. The deficit is already in the 1200. The easy was to see this is if you go on the website http://www.myfitnesspal.com They set you up at 1200 calories, but if you work out you eat back what you work out.
Challenge ACCEPTED!
I thought you were vegan?
Nope, she was never vegan. She did a vegan challenge before though. She talks about eating white fish all the time lol.
YAY!!!!!!
I wish you could get nori sheets at Kroger’s or Walmart, because there isn’t any place close to me that sells them. :/
I really want to try those handrolls, they sound good :)
I know it sounds crazy, but have you tried ordering them on ebay or amazon?? Now days people order things online including food and I have no doubts they would carry them
do you make a shake with the protein powder for meal 4? sorry, lol , i know it’s probably an obvious answer. i just want to make sure. thx and good luck!!
you mean meal 3 right? yeah i’m pretty sure this is a shake :)
I think Cassey once mentioned she uses water to make the shake.
I usually use skimmed milk and then just take a little less powder than suggested to make up for the extra cals :) this way the shake’s probably got a little less protein but i don’t mind as a) i’m not competing and b) i’m eating lots of other high-protein foods.
Am I the only one who can’t see anything?? Lol
i can’t get it to work either, comes up as blank or a broken webpage :(
hmm probly cos i’m at work tho… firewall might be stopping it from working.. bit of a bugger that as i don’t have a printer at home :(
Do you eat each one of the meals every day? Or only one of the meals for the day…
I think she mentioned eating all of the meals above every single day except one day for YOLO meal.
You eat all of that every day, so every meal every day.
Thank you!
yeeeahhhh im in!!
probably really late but i still wanna win the neon hoodie!
yay! :)