When you are looking forward to wearing your new bikini, but feel a little intimidated due to recent junk food cheats...we've all been there..Thankfully, a week of balanced eating should get you right back on track to your next beach outing in a bikini. This menu is easy to make, and is packed with protein, complex carbs, fruits and vegetables, whole grains and low fat dairy that will not only taste delicious, be super easy and quick to make, but also will keep you balanced, energized and hydrated, which are the key ingredients to losing weight in a healthy way, and maintaining a great diet without suffering. 

 

Day 1:

Breakfast: 1 cup cooked oats (2/3 cup dry) topped with 1 cup blueberries, served with 1 cup nonfat milk
Lunch: Grilled chicken salad: 2 cups romaine lettuce, 2 ounces (a little less than 1/2 cup) sliced grilled chicken, 1/4 cup rinsed and drained canned chickpeas and 2 tablespoons oil and vinegar dressing (2 teaspoons olive oil plus 4 teaspoons balsamic vinegar)
Snack: 1 cup plain lowfat yogurt topped mixed with 4 tablespoons chopped almonds and 1/2 cup (16) seedless grapes
Dinner: Steak fajita: Sauté 4 ounces sliced sirloin, 1/2 chopped onion, and 1 chopped tomato in 2 teaspoons olive oil and sprinkle with garlic powder. Place mixture in 1 large whole-wheat flour tortilla. Top with 1/4 cup shredded cheddar cheese, fold, and microwave for 60 to 90 seconds until cheese is melted.

 

 

 

Day 2:

Breakfast: 1 cup shredded wheat topped with 7 halves or 2 tablespoons chopped walnuts, and 1/2 cup (4 large) sliced strawberries, served with 1 cup nonfat milk
Lunch: 1 small whole-wheat pita, toasted, filled with 2 tablespoons hummus, 2 ounces chopped skinless chicken breast, and 1 sliced cucumber
Snack: 1 1/4 cups Berries
Dinner: 4 ounces grilled sirloin with 1 cup broccoli sautéed with onion and garlic powder in 2 teaspoons olive oil, and a baked 6-ounce sweet potato topped with 2 tablespoons nonfat Greek yogurt

 



Day 3:

Breakfast: 1 cup cooked oats topped with 1/2 cup (4 large) sliced strawberries, served with 1 cup nonfat milk

Lunch: Turkey wrap: 1 slice Swiss cheese; 2 slices each turkey, lettuce, tomato, and avocado; and 1 teaspoon mayonnaise wrapped in 1 small whole-wheat tortilla

Snack: 1 1/4 cups Berries

Dinner: 1 cup cooked whole-wheat pasta topped with 2 ounces (a little less than 1/2 cup) sliced skinless grilled chicken, 1 cup sweet peppers sautéed in 2 teaspoons olive oil, and 2 tablespoons grated Parmesan cheese

 

 

 

Day 4:

Breakfast: 1 scrambled egg, 1 toasted English muffin topped with 1 teaspoon vegetable oil spread or butter, 1/2 grapefruit, and 1 cup nonfat milk

Lunch: 1 cup chopped romaine lettuce and 1/2 sliced cucumber topped with 5 ounces drained canned tuna (packed in water) and 2 tablespoons oil and vinegar dressing (2 teaspoons olive oil and 4 teaspoons balsamic vinegar)

Snack: 1 cup nonfat Greek yogurt topped with 1 cup (8 large) sliced strawberries

Dinner: Chicken and rice bowl: Sauté 2 ounces sliced chicken breast, 1/2 chopped onion, and 1 chopped tomato in 2 teaspoons olive oil and sprinkle with garlic powder. Place in a bowl and combine with 1/4 cup rinsed and drained canned low-sodium black beans, 4 teaspoons guacamole, 1/4 cup shredded cheddar cheese, and 1 cup cooked brown rice.



 

Day 5:

Breakfast: 1 cup shredded wheat topped with 7 halves or 2 tablespoons chopped walnuts, served with 1/2 grapefruit and 1 cup nonfat milk.

Lunch: Turkey melt: 2 slices toasted whole-wheat bread, 2 romaine leaves, 2 slices tomato, 2 ounces turkey breast, and 1 slice melted Swiss cheese

Snack: 1 apple and 1 cup nonfat Greek yogurt topped with 7 halves or 2 tablespoons chopped almonds

Dinner: Pan-Seared Salmon with Mushrooms and Spinach over Sesame Brown Rice

 

 

 

 

Day 6:

Breakfast: 1 toasted whole-wheat English muffin topped with 1 tablespoon natural peanut butter, and half of a sliced banana sprinkled with cinnamon.

Lunch: Chicken Salad, 5 Triscuits, and 1 cup nonfat milk.

Snack: 1 sliced cucumber and 2 tablespoons hummus

Dinner: Black bean fajita: Lightly sauté 1/2 cup each chopped tomato and onion in 2 teaspoons canola oil. Place in 1 large whole-wheat flour tortilla with 1/2 cup rinsed and drained canned low-sodium black beans and 1/4 cup shredded cheddar cheese, roll up, and heat in the microwave for 1 1/2 to 2 minutes.

 



Day 7:

Breakfast: 1 slice whole-wheat toast with 1 teaspoon vegetable oil spread or butter, served with homemade green smoothie. 

Lunch: Turkey sandwich: 2 slices turkey breast, 1 slice Swiss cheese (melted, if desired), 2 romaine leaves, 2 slices tomato, and 1 teaspoon mayonnaise on 2 slices toasted whole-wheat bread

Snack: 5 Triscuits topped with 2 tablespoons natural peanut butter

Dinner: Bean quesadilla: Spray a pan with nonstick cooking spray and set over medium heat. Slice 1 large whole-wheat tortilla in half and place one piece in the pan to heat for a few minutes. Spread 1/2 cup rinsed and drained canned low-sodium black beans evenly over top. Top with 1/4 cup shredded cheddar cheese, 1/2 cup each chopped tomato and onion, and the other tortilla half. Flip and heat for 1 to 2 minutes. Remove from heat, cut into 4 pieces, and add 1 dollup nonfat Greek yogurt to each piece.