BIKINI BODY PLAN

FOUR WEEK MEAL PLAN

REMEMEBER: This is neither a slimming nor a bulking plan Whether you lose weight or gain it
depends on calories in versus calories out! The meals are HEALTY <3 & designed to give you lots
of energy and nutrition per gram. Each dish is packed with vitamins, minerals and fibre; and
weve made the whole meal plan varied, plant-based and mostly allergy-free for optimal health.

MEAL OPTION 1 OPTION 2 OPTION 3 OPTION 4 OPTION 5 OPTION 6
BREAKFAST Cinnamon Silken tofu Crunchy Protein Healthy Tropical
overnight bowl yoghurt pot pancakes porridge Chia pud
oats



LUNCH Soy sauce Quinoa Stir Fry Falafel Chilli Protein
tofu salad wrap avocado on smoothie
toast

DINNER Lentil and Baked Vegan chilli Tofu Butternut Proper
chickpea peppers scramble squash fry-up
curry soup
.
SNACK DIY trail Protein Popcorn Hummus Protein Fruit with
mix shake and guac biscuits nut or
with seed
crudites butter




HOW TO MAKE:

BREAKFAST OPTIONS:


Protein pancakes:
Mix up some Orgran NoEgg egg replacer powder, banana, protein powder and soy milk. Play
around with measurements until you find a consistency youre happy with. The mix is best fried
in a little coconut oil and topped with lemon juice, fresh berries and a drizzle of low sugar fruit
syrup such as date syrup or Sweet Freedom.

Silken tofu bowl:
This silken tofu protein smoothie breakfast bowl recipe is super delicious, sweet and satiating
with ridiculous macros of something like 90% protein. Blend a 350g block of silken tofu, 100g
frozen strawberries, a big scoop of vegan protein powder, 150ml plant-based milk and some
energy-boosting maca.

Tropical chia pot:
Mix 40g chia seeds with 150ml coconut milk overnight. In the morning, add some flaked or
desiccated coconut on top, and some tropical fruit like mango, pineapple or berries.

Crunchy yoghurt pot:
Scoop the contents of a pot of plain Alpro yoghurt into a bowl and mix in a big scoop of vegan
protein powder for thickness. Then, top with a little organic low-sugar granola and berries.

Cinnamon oats:
Soak 40g organic oats in 150ml soy milk and some water overnight with half an apple and
sprinkle of cinnamon

Healthy porridge:
Heat 40g oats with 150ml soy milk and some water until thick, then pour into a bowl and
sprinkle on ground linseed or add Udos Oil, as well as pumpkin seeds, walnuts and berries.

LUNCH OPTIONS:

Soy sauce tofu:
Chop a packet of drained Cauldron tofu and marinade in soy sauce or gluten-free tamari,
sunflower seeds, ginger, garlic, and lemongrass. Gently arrange in a deep baking tray and bake
at 200 degrees for 25 minutes, until golden brown round the edges. Serve with steamed
broccoli, sweet potato and avocado

Quinoa salad:
Mix up some cold cooked lentils and quinoa with some sweetcorn, finely chopped red pepper,
tomatoes, beetroot, red onion, spinach and black olives. Pour in a little extra virgin olive oil and
the juice of half a lemon, some walnuts and pumpkin seeds, then season to taste.

Stir fry:
Use a wok to fry a finely chopped red onion in a little extra virgin coconut oil. Add some soy or
tamari sauce with a drained and chopped block of firm tofu and carefully cook for ten minutes.
Add in mushrooms, red peppers, carrots and beansprouts. Cook for another 5-10 minutes.
Serve with steamed broccoli and brown rice.

Falafel wrap:
Spread a large tablespoon of reduced fat hummus on a wholemeal wrap and then add three
Cauldron falafels, a handful of spinach, avocado, peppers and some hot sauce. Carefully wrap
together folding the bottom over first. Serve with a side salad if desired.

Chilli avocado on toast:
Pop a fresh slice of wholemeal, granary sourdough or rye bread in the toaster, then top with
half an avocado, a little chilli-infused extra virgin olive oil and a squeeze of lemon.

Protein smoothie:
Pop a scoop of protein powder and a scoop of oats in your blender with a whole banana or half
an avocado (to create a creamy texture), a big handful of frozen spinach and some frozen
berries with 200ml soy milk and some water. Add a spoon of nut butter or some nuts if you like
as well. Then blitz!

DINNER OPTIONS:

Lentil and chickpea curry:
Fry off a finely chopped red onion in a little extra virgin coconut oil. Add in a chopped clove of
garlic, salt, pepper, turmeric, cumin and chilli. Pour in a drained tin of chickpeas, some cooked
lentils and a tin of chopped tomatoes. Stir and simmer for 15 minutes. Serve with 40g brown
rice and 50g lightly steamed broccoli.

Vegan chilli:
Fry a finely chopped red onion in a little extra virgin coconut oil, then add in a tin of chopped
tomatoes, paprika, chilli, a tin of kidney beans and some sweetcorn. You can add in vegan
mince such as Frys Family Foods for extra protein. Cook for 20 minutes. Serve with 40g cooked
brown rice.

Proper fry-up:
Grill or bake one Linda McCartney sausage, heat half a tin of reduced sugar & salt baked beans,
steam a large handful of spinach and add a small slice of sourdough or rye bread. Lightly fry
mushrooms and tomatoes with half a teaspoon of extra virgin coconut oil for the side.

Tofu scramble:
Drain a block of firm tofu, chip into 3cm cubes then slice thinly. Marinade in a mix of nutritional
yeast, turmeric, cumin, paprika, water salt, and pepper. Fry in some coconut oil with some
finely chopped onion and mushrooms until cooked. Serve with steamed dark green veg,
avocado and a healthy carb of choice (it could even be a wholemeal pitta!).

Butternut squash soup:
Roast peeled and chopped squash with shallots until soft throughout. When slightly cool, blend
with water to desired thickness, as well as salt, pepper and chilli to taste. You can add some
coconut milk for creaminess too. Top with pumpkin seeds and serve with a slice of sourdough.

Baked peppers:
Core and clean out two large red bell peppers and put in a small deep baking tray. Fill with half-
cooked and seasoned quinoa, kidney beans and red onion. Cover with tin foil and bake at 180
degrees for half an hour. Serve with a spinach and tomato salad.



SNACK OPTIONS:

Popcorn:
Choose a medium bag of salted or sweetened popcorn such as Propercorn.

DIY trail mix:
Mix unsalted Brazil nuts, walnuts and almonds with sunflower and pumpkin seeds, some dried
fruit like raisins or cranberries and flaked coconut to fill a third of a sandwich bag.

Dark chocolate:
Opt for dairy-free and 70% cocoa or more, such as Lindt. Have just two squares if you can!

Hummus and guac with crudites:
Chop up some cucumber, celery and carrots into crudites and eat with 50-100g of hummus and
some guacamole. To make the guacamole, mash an avocado with lemon juice, finely chopped
red onion and chillies.

Protein-packed biscuits:
Mix up 100g vegan protein with 100g oats in a large bowl. Add chopped dried fruit or dark
chocolate, chia seeds, crushed walnuts and a little coconut oil. Pour in plant milk to desired
dough-like consistency, then shape into cookies on a tray and bake for 25 minutes at 180
degrees.

Fruit with nut or seed butter:
Chop a green apple or a banana into slices and serve with a big scoop of nut or seed butter.



Exercise Plan
Goal Fat loss & Toning
Weeks 1 + 2 are to be performed 3x per week and are for a beginners introduction to weight
training. Weeks 3 + 4 is an intermediate to advanced plan that can be progressed upon even
after the four-week challenge is complete.

WEEKS 1 & 2

Core Workout
(To be performed 2x per week after your upper or lower body workout)

Exercise: Walk Outs

Sets: 3
Reps: 8-12
Rest: 30 seconds

Exercise: Sit Ups

Sets: 3
Reps: 8-12
Rest: 30 seconds

Exercise: Mountain Climbers

Sets: 3
Reps: 8-12
Rest: 30 seconds



Upper body Day (1x per week)

Exercise: Seated Dumbbell Shoulder Press

Sets: 3
Rest: 90 seconds

Exercise: Tricep Push Downs

Sets: 4
Rest: 60 seconds

Exercise: Side - Lateral Raises

Sets: 3
Rest: 60 seconds

Exercise: Face Pull

Sets: 3
Rest: 60 seconds


Exercise: Pull Over
Sets: 3
Rest: 60 seconds

Leg Day(1x Per week)

Exercise: Squats holding 8kg Kettle bell

Sets: 3
Reps: 12
Rest: 60 seconds between sets

Exercise: Walking lunges
Sets: 3
Rest: 60 seconds between sets

(weight 5kg in each hand)

Exercise: Cable Deadlift
Sets: 3
Rest: 60 seconds between sets

(weight 10kg)


Exercise: Wall sits
Sets: 3
Hold for: 40 seconds
Rest: 20 seconds between sets

WEEKS 3 & 4 ADVANCED PLAN

Core Workout:
(To be performed 3x per week at the beginning or end of your upper/lower body workout
days)

Exercise: Russian Twists

Sets: 3
Reps: 8-12
Rest: 45 seconds



Exercise: Cable Crunches
Sets: 3
Reps: 8-12
Rest: 45 seconds

Exercise: Sit ups

Sets: 3
Reps: 8-12
Rest: 45 seconds

(holding 5kg weight plate)

Upper body Day (2x per week)

Exercise: Arnold Press

Sets: 3
Rest: 60 seconds

(Perform in the same way as a shoulder press, but rotate your arms medially so that your
elbows are pointing forwards and your weights meet in front of your face)

Exercise: Tricep Push Downs
Sets: 4
Rest: 40 seconds

SUPERSET WITH

Exercise: Side - Lateral Raises into shoulder press

Sets: 3
Rest: 40 seconds

Exercise: Face Pull

Sets: 3
Rest: 60 seconds

(UP THE WEIGHT EACH SET)

Exercise: Pull Over

Sets: 3
Rest: 60 seconds

Leg Day(2x Per week)

Exercise: Back Squats

Sets: 4
Reps: 12
Rest: 40 seconds between sets
(Start with just the 20kg bar and work at adding on weights)

Exercise: Walking lunges
Sets: 4
Rest: 30 seconds between sets

(weight 5kg in each hand)

SUPERSET WITH

Exercise: Wall sits
Sets: 4
Rest: 30 seconds between sets

(with a 5kg plate on your knees)



Exercise: Bulgarian lunge
Sets: 3 (on each leg)
Rest: 60 seconds

(with 5kg dumbbells in each hand)