12-WEEK FIT BODY

BIKINI PROGRAM

PHASE 1 1

WEEKS 1-3
12-WEEK FIT BODY BIKINI PROGRAM
PHASE 1
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2

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PHASE 1

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12-WEEK FIT BODY BIKINI PROGRAM

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CONTENTS
7 Gym Workouts
9 Home Workouts
11 Nutrition Plan #1
20 Nutrition Plan #2

3
12-WEEK FIT BODY BIKINI PROGRAM
PHASE 1
12-WEEK FIT BODY BIKINI PROGRAM PHASE 1 4
I’m so excited for you guys to dive right into this program and get your booty in gear! But before we get into too
much nitty gritty, let me explain a few key points of the program first!

Phase 1 Nutrition • Always do your lifting first if you combine it in the

same workout as your cardio.
You have two delicious meal plans to rotate through for
this phase or you are welcome to track your own macros
• If you choose to split your lifting and cardio into two
using the starting macros that are listed in the main
separate sessions, to keep each session shorter, it’s
eBook. You’ll notice as you go through this program that
best to do your cardio first thing in the morning on
the meal plans get more simple and basic as you move
an empty stomach and then lifting later in the day.
through the phases. This was deliberate and should help
But if it’s much better for your schedule to do it the
with results!
opposite way, you can. It’s not a deal breaker. If you
ever do any sort of workout on an empty stomach,
Macro and Cardio Manipulation make SURE you are drinking BCAAs during that
Each phase you will look back at your results and possibly fasted workout! This is very important and can help
add some cardio and/or drop calories. For this first phase prevent muscle loss due to not being fueled for your
you’ll start with your prescribed macros and meal plans. workout.
In each subsequent phase, I will tell you how to adjust
the program based on your results.
Gym Workouts vs. Home Workouts
I have given you both gym workouts and home workouts.
Warm Up/Cool Down They’re very similar so if you need to switch back and
Your warm up and cool down are so important to forth between the gym and working out at home, you
prevent injury, minimize soreness, and increase mobility totally can! Either option will work!
to ensure you have proper form in your exercises!
Follow the instructions below before every single lifting
workout!
Make Sure You Push It!
There’s something called progressive overload and it is
probably the most important aspect of lifting weights
General Warm Up - Right when you get to the gym,
when it comes to getting results! What it means is
start with 2-3 minutes on a cardio machine to get blood
simple: make sure you’re always challenging yourself and
flowing. This can be a light/moderate intensity. If it’s
working to increase your weight when you feel ready.
an upper body day, try to use the rower or an elliptical
A good rule of thumb is that if you could have lifted
where your arms are involved in the movement. You can
that weight for 2-3 more reps, increase your weight for
use any machine on a lower body day.
the next set. In certain workouts you will decrease the
5
number of reps in each set. In that case you will increase
Cool down - Finish each workout by stretching the body 12-WEEK FIT BODY BIKINI PROGRAM
your weights! It’s a no-brainer to keep you progressing.
part you worked.

Scheduling
I will give you a suggested schedule for each phase but
feel free to adapt it to your own life. You do not have to
follow it exactly. Here are a couple things to note:
PHASE 1
 All different set and rep schemes have their place in a well-rounded workout program and we will move through a
little bit of everything over the these 12 weeks! We will also be utilizing supersets and circuits to keep you moving
during your workouts! Rest periods should always be approximately 60 seconds. Make sure you time these and don’t
take too long between sets to keep your workouts efficient and effective!

SUGGESTED SCHEDULE
You can set up your schedule however you’d like, but make sure you take at least 48 hours off between ab workouts
and 72 hours off between the two leg workouts. Here is an example:

Monday - Legs
Tuesday - Shoulder/Ab Circuits
Wednesday - METCON
Thursday - Back/Biceps/Abs
Friday - Glute Circuits
Saturday - Shoulders/Chest/Triceps
Sunday - Off

You can do your HIIT cardio any days of the week.

Cardio Plan
HIIT CARDIO
We are using the cardio portion of this program to help shape your legs and glutes, so it’s important that you vary
your exercises and push yourself hard! Feel free to create your own workouts, use workouts you find online, or
rotate through the examples below. The only stipulations are that you must push yourself as hard as you possibly
can for 60 seconds to about 3 minutes. Each work interval should be followed by a 60-second rest. You may choose
to use a cardio machine and simply sprint/go as hard as you possibly can for 60 seconds, followed by a 60-second
rest, or you can create circuit workouts like the ones below. If you do create circuits, each exercise should be very
difficult and a cardio based move. Do not work in lower intensity moves such as sit-ups, for example, like many “HIIT
workouts” do. I want each move to be very difficult and high-intensity.

PHASE 1 CARDIO
Everyone will start with 20 minutes of HIIT 3x/week - the METCON workout does NOT count as one of these
6

three HIIT sessions. Technically, you’re doing four days a week of cardio but the METCON is written out with your
PHASE 1

lifting workouts and will be the same each week of the phase.
12-WEEK FIT BODY BIKINI PROGRAM
GYM WORKOUTS CIRCUIT 2
Legs Alternating Front Raises - 12 reps each arm
Perform 3 rounds of each superset completing the reps
Lateral Raises - 15 reps
listed. Rest as little as possible between exercises. Rest
Stability Ball Crunches - 20 reps
for 60-90 seconds between each round of the superset.
Battle Ropes, alternating arm slams - 50 each arm
SUPERSET 1
CIRCUIT 3
Kettlebell Squats to Deadlifts - 15 reps
Landmine Press - 10 each arm
Abductor Machine, leaning forward - 15 reps
Kettlebell Upright Row - 12 reps
Hanging Leg Raises - 15 reps
SUPERSET 2*
Medicine Ball Slams - 15 reps
Reverse Lunges, step off step/box, go low - 12 reps
Single Leg Bridges - 12 reps
CIRCUIT 4
*Complete both exercises on your right leg and then
Cable Single Arm Lateral Raise - 12 reps
both exercises on your left leg for one round.
Barbell Overhead Press combo*
Russian Twists - 20 reps each side
SUPERSET 3
Power Jacks - 25 reps
Any Glute Kickback Machine - 12 reps
*Right arm/left arm/both arms x10 reps and then both
Hyperextension Over Stability Ball - 15 reps
arms x5 reps
SUPERSET 4
Seated Leg Curl, heavy - 8 reps each leg
Straight Leg Deadlift, focus on the stretch - 15 reps
METCON (Metabolic Conditioning)
SUPERSET 5 Do one full round starting with exercise 1. Then start
Single Leg Leg Press - 10 reps each leg with exercise 2 and go through exercise 10. Then start
Pause Sumo Leg Press* - 15-20 reps with exercise 3 going through exercise 10 etc. Try not to
*Do not change the weight from your single leg weight. rest between exercise. Rest as needed between rounds,
The weight will feel light which is why we are doing high trying to keep rest times minimal.
rep and holding for a 1-2 count pause at the bottom of
each rep. Exercise 1: 25 Mt Climbers, each leg
Exercise 2: 6 T Push-Ups, 3 reps each side
Shoulder/Ab Circuits Exercise 3: 20 Plank Jacks
7
Exercise 4: 8 Skaters, each side
Perform 3 rounds of each circuit completing the reps 12-WEEK FIT BODY BIKINI PROGRAM
Exercise 5: 10 Jump Squats
listed. Rest as little as possible between exercises. Rest
Exercise 6: 25 Butt Kicks, each leg
for 60-90 seconds between each round of the circuit.
Exercise 7: 5 Burpees
Exercise 8: 50 Jump Rope Hops
CIRCUIT 1
Exercise 9: 25 High Knees, each leg
Barbell Overhead Press - 8-10 reps
Exercise 10: 10 Pop Squats
Bent Over Reverse Flies - 12 reps
Alt V-Ups - 10 reps each side
Alternating Kettlebell Clean and Press, single arm - 10
reps each arm
PHASE 1
 Back/Biceps/Abs Shoulder/Chest/Triceps
Perform 3 rounds of each superset completing the reps Perform 3 sets of each superset completing the reps
listed. Rest as little as possible between exercises. Rest for listed. Rest as little as possible between exercises. Rest
60-90 seconds between each round of the superset/circuit. for 60-90 seconds between each round of the superset/
circuit.
SUPERSET 1
Single Arm Lat Pulldown - 12 reps SUPERSET 1
Cable Curls - 15 reps Overhead Press - 10 reps
Plate Overhead Tricep Extension - 15 reps
SUPERSET 2
Straight Arm Lat Pulldown - 15 reps SUPERSET 2
Barbell 28’s* - 28 Arnold Press, alt arms - 10 reps
*7 reps bottom half of bicep curl, 7 reps top half of bicep Reverse Crunches, on bench - 15 reps
curl, 7 full bicep curl reps, 7 reps bottom half bicep curl
SUPERSET 3
SUPERSET 3 Lateral Raises w/ 2 rest pauses* - 12 reps
Bent Over Barbell Row - 8-10 reps Cable Triceps Kickbacks - 12 reps
Bicycle Crunches - 20 reps each side *Choose a weight where you max out around 12 reps.
Plank Twists - 20 reps each side When you hit your max, rest for 5 seconds and then go
to failure again. Rest for 5 seconds and then go to failure
CIRCUIT one more time.
Cable Row w/ Rope*- 12 reps
Crunch Machine - 20 reps SUPERSET 4
SB Froggies - 15 reps Lateral Raise Machine, thumbs down - 15 reps
*Anchor the cable at waist height. Chest Fly Machine - 15 reps

CIRCUIT
Glute Circuits Tricep Pushdowns, straight bar/rope - 10/10/10 increas-
Perform 3 sets of each circuit completing the reps listed. ing weight each time*
Rest as little as possible between exercises. Rest for 60- Cable Chest Press - 15 reps
90 seconds between each round of the circuit. Cable Crunch - 20 reps
*Choose a light weight for your first 10 reps. Without
CIRCUIT 1 resting add weight and complete 10 more reps. Without
Single Leg Bridge w/ foot elevated - 15 reps resting add weight again and complete 10 more reps.
Straight Leg Deadlift - 12 reps The first 10 should just get you “warm”. The second 10
Banded Jump Squats - 15 reps should start to feel hard. It should be very difficult to get
through the last 10. That is one set.
8

CIRCUIT 2
PHASE 1

Smith Machine Double Squats* - 8 reps

Banded Side Step Squats - 10 reps each side
Pop Squats onto Step - 10 reps
12-WEEK FIT BODY BIKINI PROGRAM

*Go all the way down in your squat, come half way up,
go all the way back down, and then all the way up. This is
one rep.

CIRCUIT 3
Banded Reverse Hypers* on Bench - 25 reps
Donkey Kick on Smith Machine (or leg curl) - 15 reps
Abductor Machine, sitting straight up - 15 reps
*Lean over the top of an incline bench
HOME
WORKOUTS
Equipment needed: Booty bands, one long band (handles optional), step, dumbbells of varying weights, stability ball,
jump rope

Legs CIRCUIT 1
Equipment needed: Dumbbells, Step, Booty Band
Overhead Press - 8-10 reps
Bent Over Reverse Flies - 12 reps
Perform 3 rounds of each superset completing the reps
Alt V-Ups - 10 reps each side
listed. Rest as little as possible between exercises. Rest
Single Arm Alternating Dumbbell Clean and Press - 10
for 60-90 seconds between each round of the superset.
reps each arm
SUPERSET 1
CIRCUIT 2
Dumbbell* Squats to Deadlifts - 15 reps
Alternating Front Raises - 12 reps each arm
Banded Abductors, leaning forward - 15 reps
Lateral Raises - 15 reps
*Use one single dumbbell hanging between your legs
Stability Ball Crunches - 20 reps
Plank Shoulder Taps - 25 each arm
SUPERSET 2*
Reverse Lunges, step off step/box, go low - 12 reps
CIRCUIT 3
Single Leg Bridges - 12 reps
Front Press - 10 each arm
*Complete both exercises on your right leg and then
Upright Row - 12 reps
both exercises on your left leg for one round.
Lying Leg Raises - 15 reps
Squat Thrusts - 15 reps
SUPERSET 3
Banded Glute Kickbacks - 20 reps
CIRCUIT 4
Hyperextension Over Stability Ball - 15 reps
Single Arm Lateral Raise, alternating arms - 12 reps
Overhead Press Combo*
SUPERSET 4
Russian Twists - 20 reps each side
Stability Ball Leg Curl - 8 reps each leg
Power Jacks - 25 reps
Straight Leg Deadlift - 15 reps
*Right arm/left arm/both arms x10 reps and then both
arms x5 reps
9
SUPERSET 5
Bulgarian Split Squat - 10 reps each leg 12-WEEK FIT BODY BIKINI PROGRAM

Bent Over Bulgarian Split Squat - 10 reps METCON (Metabolic Conditioning)

*Complete both exercises on your right leg and then Equipment needed: Jump Rope
both exercises on your left leg for one round.
Do one full round starting with exercise 1. Then start
Shoulder/Ab Circuits with exercise 2 and go through exercise 10. Then start
with exercise 3 going through exercise 10 etc. Try not to
Equipment needed: Dumbbells, Stability Ball
rest between exercise. Rest as needed between rounds
trying to keep rest times minimal.
Perform 3 rounds of each circuit completing the reps
listed. Rest as little as possible between exercises. Rest
PHASE 1

Exercise 1: 25 Mt Climbers, each leg

for 60-90 seconds between each round of the circuits.
Exercise 2: 6 T Push-Ups, 3 reps each side
 Exercise 3: 20 Plank Jacks Banded Side Step Squats - 10 reps each side
Exercise 4: 8 Skaters, each side Pop Squats onto Step - 10 reps
Exercise 5: 10 Jump Squats *Go all the way down in your squat tapping your glutes on
Exercise 6: 25 Butt Kicks, each leg the step, come half way up, go all the way back down to
Exercise 7: 5 Burpees tap glutes on step and then all the way up. This is one rep.
Exercise 8: 50 Jump Rope Hops
Exercise 9: 25 High Knees, each leg CIRCUIT 3
Exercise 10: 10 Pop Squats Banded Reverse Hypers* - 25 reps
Banded Clam Shells - 15 reps
Back/Biceps/Abs Banded Abductors, upright - 15 reps
Equipment needed: Dumbbells, Stability Ball, Long Band *Lean over the top of a stability ball

Perform 3 rounds of each superset completing the reps Shoulder/Chest/Triceps

listed. Rest as little as possible between exercises. Rest for Equipment needed: Dumbbells
60-90 seconds between each round of the superset/circuit.
Perform 3 sets of each superset completing the reps listed.
SUPERSET 1 Rest as little as possible between exercises. Rest for 60-90
Banded Single Arm Lat Pulldown - 12 reps seconds between each round of the superset/circuit.
Hammer Curls - 15 reps
SUPERSET 1
SUPERSET 2 Overhead Press - 10 reps
Bent Over Straight Arm Lat Pull - 15 reps Overhead Tricep Extension - 15 reps
28’s* - 28
*7 reps bottom half of bicep curl, 7 reps top half of bicep SUPERSET 2
curl, 7 reps full bicep curl, 7 reps bottom half bicep curl Seated Arnold Press, alt arms - 10 reps
Reverse Crunches - 15 reps
SUPERSET 3
Dumbbell Row, underhand - 8-10 reps SUPERSET 3
Bicycle Crunches - 20 reps each side Lateral Raises w/ 2 rest pauses* - 12 reps
Plank Twists - 20 reps each side Tricep Kickbacks - 12 reps
*Choose a weight where you max out around 12 reps.
CIRCUIT When you hit your max, rest for 5 seconds and then
Banded Row - 12 reps go to failure again. Rest for 5 seconds and then go to
Weighted Stability Ball Crunch - 20 reps failure one more time.
Stability Ball Froggies - 15 reps
SUPERSET 4
Lateral Raises, thumbs down - 15 reps
10

Glute Circuits Chest Flies - 15 reps

PHASE 1

Equipment needed: Dumbbells, Step, Booty Bands

CIRCUIT
Perform 3 sets of each circuit completing the reps listed.
Skull Crushers - 10/10/10 increasing weight each time*
Rest as little as possible between exercises. Rest for 60-
12-WEEK FIT BODY BIKINI PROGRAM

Chest Press - 15 reps

90 seconds between each round of the circuit.
Weighted Full Crunches - 15 reps
CIRCUIT 1
*Choose a light weight for your first 10 reps. Without resting,
Single Leg Bridge w/ foot elevated - 15 reps
add weight and complete 10 more reps. Without resting, add
Straight Leg Deadlift - 12 reps
weight again and complete 10 more reps. The first 10 should
Banded Jump Squats - 15 reps
just get you “warm”. The second 10 should start to feel hard.
It should be very difficult to get through the last 10. That is
CIRCUIT 2
one set.
Double Squats to Step* - 8 reps
NUTRITION
PLAN #1
Shopping List
NOTE: This is what you’ll need at the store to prepare for this meal plan.
Keep in mind you may already have many of these items and you may have
leftovers after one day on this plan. Make sure you check your fridge and
cupboards before you shop! Also, what you need to buy will depend on if
you’re making the recipe or using the meal plan chart/sub list, so plan ac-
cordingly!

PRODUCE BAKING
Zucchini Baking Powder
Roma Tomatoes Slivered Almonds
Corn Peanut Butter
Strawberries Pancake Mix
Bananas Powdered Peanut Butter
Bell Peppers (Red/Orange) Cocoa
Garlic Cloves Stevia

DAIRY OTHER
Shredded Pepper Jack Cheese Oats
Cheddar or Colby Jack Cheese Jasmine Rice
Vanilla Flavored Greek Yogurt Toaster Pastries
Egg Whites Whole Wheat Wrap
Unsweetened Almond Milk Guacamole
Spreadable Cheese Wedge Rice Cakes (Plain)

11
Low-Fat Cottage Cheese
12-WEEK FIT BODY BIKINI PROGRAM
PROTEIN
Turkey Breast
96/4 Lean Ground Beef
PHASE 1
 Meal Prep Guide
This is your complete how-to guide to meal prep for the Phase 1, Plan 1 meal plan! This is assuming you will be eating
this plan for the entire week and only prepping for 1 person. It also assumes you’ll be using the recipes. If you choose
to use the basic foods from the chart adjust your meal prep accordingly. Also, if you’re prepping for your family,
adjust the prep accordingly. The meal prep will take place on Sunday assuming you’ll be following the plan and
starting on Monday. Feel free to make any scheduling adjustments you need to!

SUNDAY
Step 1:
Stuffed peppers - We will be doubling the filling recipe to make 8 servings. You’ll make the full recipe including
peppers to last you for 4 nights. Halfway through the week you’ll prep new peppers and fill them for the rest of the
week.
Cook a double portion of the ground beef, zucchini, tomato and cheese mixture according to the recipe directions.
Finish the recipe by prepping 4 full peppers according to the recipe directions. Freeze half of the ground beef
mixture for later in the week.
Portion your serving of meal 5 into containers and keep in the fridge.

Step 2:
Prep 7 servings of protein pancakes according to package directions.
Weigh the entire stack of pancakes on your food scale and divide by 7. That is the weight of each serving.
Portion out your pancakes so each portion matches that weight and put in baggies. It’s ok to tear a pancake into
pieces so you can get the right weight.
Keep 2-3 servings in the fridge and put the rest in the freezer.
While pancakes are cooking, slice enough strawberries for 3-4 days. Also, cut up any veggies you’d like for snacks for
the first half of the week and for your turkey wrap. Keep in baggies in the fridge.

Step 3:
Prep 7 servings of banana soft serve post-workout meal according to the recipe. You may have to make a couple
batches depending on the size of your blender.
Portion into 7 containers and keep in the freezer. Thaw for about 30 minutes before eating. This step can be skipped
and made fresh each day if you prefer. The recipe will taste different made fresh vs frozen, so try it both ways to see
what you prefer!

Step 4:
Prep 7 days worth of freezer fudge and portion into containers. Keep in the freezer. Thaw for 15 minutes or so
before eating. This step can be skipped and made fresh each day if you’d prefer.
12

WEDNESDAY
PHASE 1

• Take ground beef mixture out of freezer to thaw.

• Slice strawberries for meal 1, and chop veggies for snacks and for meal 3 for the rest of the week.
12-WEEK FIT BODY BIKINI PROGRAM

THURSDAY
• Prep peppers according to the recipe for the rest of the week.

NIGHTLY
• Prep your turkey wrap for the next day.
• Take protein pancakes out of the freezer.
• Portion out your meal 4 so it’s ready to go.
13 12-WEEK FIT BODY BIKINI PROGRAM PHASE 1
 Plan 1, Under 135 lbs
SUPPLEMENTS CARBS PROTEIN FAT RECIPE/IDEA MACROS

1 scoop IdealLean Idea: Sub in 1/2 c protein powder

243 cals/2g
MEAL 1/ L-Carnitine AND 1 pancake mix. Have berries on the
35g oats AND 1/2 c egg fat/33g
PRE- serving Burner OR 1-2 side. Can make these in advance
125g strawberries whites carbs/20g
WORKOUT scoops IdealLean Pre- and keep in resealable zip-top bags
protein
Workout in the freezer.

DURING 1 scoop IdealLean

WORKOUT BCAAs

1 serving IdealLean 336 cals/7g

MEAL 2/
Krill Oil AND 1 serving 1 toaster pastry 25g IdealLean 1 c unsweetened fat/42g
POST- Monkey Soft Serve
IdealLean Multi- (200 cals) Protein almond milk carbs/23g
WORKOUT
Vitamin protein

1 light spreadable
cheese wedge 227 cals/9g
1 whole wheat Idea: Make a wrap with cheese,
1 serving IdealLean 60g turkey (35 cals) AND fat/25g
MEAL 3 wrap or tortilla guacamole, turkey and any free
Burner breast 35g pre-made carbs/21g
(80-100 cals) veggies you’d like.
guacamole (40 protein
cals)

Idea: Try topping cottage cheese

with banana and almonds and have 233 cals/8g
115g low-
2 plain rice cakes 8g slivered rice cakes on the side. You can also fat/29g
MEAL 4 fat cottage
AND 30g banana almonds crumble the rice cakes and sprinkle carbs/15g
cheese
over the cottage cheese or top the protein
rice cakes with the cottage cheese.

BETWEEN 1 scoop IdealLean

MEALS BCAAs

255 cals/14g
24g cheddar
1 serving IdealLean 115g 96/4 lean fat/0g
MEAL 5 or Colby Jack Stuffed Peppers
Krill Oil ground beef carbs/31g
cheese
protein

Idea: Stir together protein powder,

14

peanut butter, 2 packets stevia

(optional), dash salt, 1/4 tsp. baking
PHASE 1

powder (to add volume) and 2g

168 cals/6g
cocoa. Add up to 1 1/2 -2 tbsp.
1 serving IdealLean 25g IdealLean fat/5g
MEAL 6 12g peanut butter water adding a little at a time until
Nighttime Probiotic Protein carbs/23g
it’s brownie batter consistency.
12-WEEK FIT BODY BIKINI PROGRAM

protein
Keep in the freezer until ready
to eat or at least 30 minutes to
harden. Let thaw for 10 minutes
before eating.

Total: 1462 cals/46g fat/134g carbs/133g protein

Recipes, Under 135 lbs
MONKEY SOFT SERVE
100g banana, frozen
12g powdered peanut butter
5g cocoa
1-2 pkts stevia
1-2 tbsp. almond milk
1 container vanilla flavored Greek yogurt (80 cals)
5g Chocolate Peanut Butter IdealLean Protein
8g peanut butter

Mix all ingredients together in a high power blender. Add ice if desired to
make it thicker. Can also add 1/4 tsp. xanthan gum to thicken if desired.
Serve and enjoy!

STUFFED PEPPERS
4 red or orange bell peppers
1 lb 96/4 lean ground beef
4 cloves garlic
2 large zucchinis
2 roma tomatoes
96g pepper jack cheese, shredded

Preheat oven to 350 degrees. Line baking sheet with foil for easy clean up.
Dice zucchini and tomatoes. Cut peppers in half discarding stems and seeds.

Bring a large pot of water to a boil and boil the peppers for 2-3 minutes so
they are slightly cooked. Place on baking sheet cut side up.

Warm up a skillet and spray with cooking spray. Sauté garlic for about 1
minute until toasted. Add ground beef and cook until cooked through and

15
crumbled. Add zucchini and tomatoes and cook for a few minutes until
heated through. Stir 48g cheese into your beef mixture and remove from 12-WEEK FIT BODY BIKINI PROGRAM
heat.

Fill each pepper half with 1/8 of the beef mixture. For the most accuracy,
weigh the entire beef mixture and divide by 8. Fill each pepper with that
amount of beef mixture. Top each pepper with 6g cheese.

Cover the baking dish with foil and bake for 25 minutes. Remove the foil and
continue baking for 10-15 more minutes or until the cheese is toasted. Enjoy
1 full bell pepper (2 halves) for your meal. Recipe serves four.
PHASE 1
 Plan 1, 135-165 lbs
SUPPLEMENTS CARBS PROTEIN FAT RECIPE/IDEA MACROS

1 scoop IdealLean Idea: Sub in 1/2 c protein powder

243 cals/2g
MEAL 1/ L-Carnitine AND 1 pancake mix. Have berries on the
35g oats AND 1/2 c egg fat/33g
PRE- serving Burner OR 1-2 side. Can make these in advance
125g strawberries whites carbs/20g
WORKOUT scoops IdealLean Pre- and keep in resealable zip-top bags
protein
Workout in the freezer.

DURING 1 scoop IdealLean

WORKOUT BCAAs

1 serving IdealLean 355 cals/7g

MEAL 2/
Krill Oil AND 1 serving 1 toaster pastry 30g IdealLean 1 c unsweetened fat/41g
POST- Monkey Soft Serve
IdealLean Multi- (200 cals) Protein almond milk carbs/28g
WORKOUT
Vitamin protein

1 light spreadable
cheese wedge 253 cals/9g
1 whole wheat Idea: Make a wrap with cheese,
1 serving IdealLean 85g turkey (35 cals) AND fat/26g
MEAL 3 wrap or tortilla guacamole, turkey and any free
Burner breast 35g pre-made carbs/26g
(80-100 cals) veggies you’d like.
guacamole (40 protein
cals)

Idea: Try topping cottage cheese

with banana and almonds and have 279 cals/12g
115g low-
2 plain rice cakes 16g slivered rice cakes on the side. You can also fat/30g
MEAL 4 fat cottage
AND 30g banana almonds crumble the rice cakes and sprinkle carbs/16g
cheese
over the cottage cheese or top the protein
rice cakes with the cottage cheese.

BETWEEN 1 scoop IdealLean

MEALS BCAAs

333 cals/14g
24g cheddar
1 serving IdealLean 115g 96/4 lean fat/17g
MEAL 5 60g jasmine rice or Colby Jack Stuffed Peppers
Krill Oil ground beef carbs/33g
cheese
protein

Idea: Stir together protein powder,

16

peanut butter, 2 packets stevia

(optional), dash salt, 1/4 tsp. baking
PHASE 1

powder (to add volume) and 2g

229 cals/10g
cocoa. Add up to 1 1/2-2 tbsp.
1 serving IdealLean 30g IdealLean 20g peanut fat/6g
MEAL 6 water adding a little at a time until
Nighttime Probiotic Protein butter carbs/29g
it’s brownie batter consistency.
12-WEEK FIT BODY BIKINI PROGRAM

protein
Keep in the freezer until ready
to eat or at least 30 minutes to
harden. Let thaw for 10 minutes
before eating.

Total: 1680 cals/53g fat/152g carbs/152g protein

Recipes, 135-165 lbs
MONKEY SOFT SERVE
100g banana, frozen
12g powdered peanut butter
5g cocoa
1-2 pkts stevia
1-2 tbsp. almond milk
1 container vanilla flavored Greek yogurt (80 cals)
10g Chocolate Peanut Butter IdealLean Protein
8g peanut butter

Mix all ingredients together in a high power blender. Add ice if desired to
make it thicker. Can also add 1/4 tsp. xanthan gum to thicken if desired.
Serve and enjoy!

STUFFED PEPPERS
4 red or orange bell peppers
1 lb 96/4 lean ground beef
4 cloves garlic
1 large zucchini
2 roma tomatoes
100g canned corn
160g jasmine rice, cooked
96g pepper jack cheese, shredded

Preheat oven to 350 degrees. Line baking sheet with foil for easy clean up.
Dice zucchini and tomatoes. Cut peppers in half discarding stems and seeds.

Bring a large pot of water to a boil and boil the peppers for 2-3 minutes so
they are slightly cooked. Place on baking sheet cut side up.

Warm up a skillet and spray with cooking spray. Sauté garlic for about 1
minute until toasted. Add ground beef and cook until cooked through and

17
crumbled. Add zucchini, tomatoes, corn and rice and cook for a few minutes
12-WEEK FIT BODY BIKINI PROGRAM
until heated through. Stir 48g cheese into your beef mixture and remove
from heat.

Fill each pepper half with 1/8 of the beef mixture. For the most accuracy,
weigh the entire beef mixture and divide by 8. Fill each pepper with that
amount of beef mixture. Top each pepper with 6g cheese.

Cover the baking dish with foil and bake for 25 minutes. Remove the foil and
continue baking for 10-15 more minutes or until the cheese is toasted. Enjoy
1 full bell pepper (2 halves) for your meal. Recipe serves four.
PHASE 1
 Plan 1, Over 165 lbs
SUPPLEMENTS CARBS PROTEIN FAT RECIPE/IDEA
MACROS

1 scoop IdealLean Idea: Sub in 2/3 c protein powder

315 cals/3g
MEAL 1/ L-Carnitine AND 1 pancake mix. Have berries on the
45g oats AND 3/4 c egg fat/40g
PRE- serving Burner OR 1-2 side. Can make these in advance
125g strawberries whites carbs/29g
WORKOUT scoops IdealLean Pre- and keep in resealable zip-top bags
protein
Workout in the freezer.

DURING 1 scoop IdealLean

WORKOUT BCAAs

1 serving IdealLean 389 cals/7g

MEAL 2/
Krill Oil AND 1 serving 1 toaster pastry 35g IdealLean 1 c unsweetened fat/44g
POST- Monkey Soft Serve
IdealLean Multi- (200 cals) Protein almond milk carbs/33g
WORKOUT
Vitamin protein

1 light spreadable
cheese wedge 293 cals/12g
1 whole wheat Idea: Make a wrap with cheese,
1 serving IdealLean 85g turkey (35 cals) AND fat/28g
MEAL 3 wrap or tortilla guacamole, turkey and any free
Burner breast 70g pre-made carbs/27g
(80-100 cals) veggies you’d like.
guacamole (80 protein
cals)

Idea: Try topping cottage cheese

with banana and almonds and have 297 cals/12g
115g low-
2 plain rice cakes 16g slivered rice cakes on the side. You can also fat/34g
MEAL 4 fat cottage
AND 50g banana almonds crumble the rice cakes and sprinkle carbs/17g
cheese
over the cottage cheese or top the protein
rice cakes with the cottage cheese.

BETWEEN 1 scoop IdealLean

MEALS BCAAs

333 cals/14g
24g cheddar
1 serving IdealLean 115g 96/4 lean fat/17g
MEAL 5 60g jasmine rice or Colby Jack Stuffed Peppers
Krill Oil ground beef carbs/33g
cheese
protein

Idea: Stir together protein powder,

18

peanut butter, 2 packets stevia

PHASE 1

(optional), dash salt, 1/4 tsp. baking

powder (to add volume) and 2g
275 cals/12g
cocoa. Add up to 1 1/2-2 tbsp.
1 serving IdealLean 35g IdealLean 24g peanut fat/9g
MEAL 6 water adding a little at a time until
Nighttime Probiotic Protein butter carbs/34g
12-WEEK FIT BODY BIKINI PROGRAM

it’s brownie batter consistency.

protein
Keep in the freezer until ready
to eat or at least 30 minutes to
harden. Let thaw for 10 minutes
before eating.

Total: 1900 cals/60g fat/172g carbs/173g protein

Recipes, Over 165 lbs
MONKEY SOFT SERVE
100g banana, frozen
12g powdered peanut butter
5g cocoa
1-2 pkts stevia
1-2 tbsp. almond milk
1 container vanilla flavored Greek yogurt (80 cals)
20g Chocolate Peanut Butter IdealLean Protein
8g peanut butter

Mix all ingredients together in a high power blender. Add ice if desired to
make it thicker. Can also add 1/4 tsp. xanthan gum to thicken if desired.
Serve and enjoy!

STUFFED PEPPERS
4 red or orange bell peppers
1 lb 96/4 lean ground beef
4 cloves garlic
1 large zucchini
2 roma tomatoes
100g canned corn
160g jasmine rice, cooked
96g pepper jack cheese, shredded

Preheat oven to 350 degrees. Line baking sheet with foil for easy clean up.
Dice zucchini and tomatoes. Cut peppers in half discarding stems and seeds.

Bring a large pot of water to a boil and boil the peppers for 2-3 minutes so
they are slightly cooked. Place on baking sheet cut side up.

Warm up a skillet and spray with cooking spray. Sauté garlic for about 1
minute until toasted. Add ground beef and cook until cooked through and

19
crumbled. Add zucchini, tomatoes, corn and rice and cook for a few minutes
12-WEEK FIT BODY BIKINI PROGRAM
until heated through. Stir 48g cheese into your beef mixture and remove
from heat.

Fill each pepper half with 1/8 of the beef mixture. For the most accuracy,
weigh the entire beef mixture and divide by 8. Fill each pepper with that
amount of beef mixture. Top each pepper with 6g cheese.

Cover the baking dish with foil and bake for 25 minutes. Remove the foil and
continue baking for 10-15 more minutes or until the cheese is toasted. Enjoy
1 full bell pepper (2 halves) for your meal. Recipe serves four.
PHASE 1
 NUTRITION
PLAN #2
Shopping List
NOTE: This is what you’ll need at the store to prepare for this meal plan.
Keep in mind you may already have many of these items and you may have
leftovers after one day on this plan. Make sure you check your fridge and
cupboards before you shop! Also, what you need to buy will depend on if
you’re making the recipe or using the meal plan chart/sub list, so plan ac-
cordingly!

PRODUCE BAKING
Cantaloupe Brown Sugar
Strawberries Cinnamon
Avocado Almonds
Gold Potatoes Vanilla
Chopped Carrots Stevia
Raspberries Pure Maple Syrup
Broccoli Sugar-Free, Fat-Free Cheesecake Pudding Powder

DAIRY OTHER
Unsweetened Almond Milk Plain Rice Cakes
Low-Fat Cottage Cheese Oats
Light Dressing Quinoa
Eggs Whole Wheat or Rice Crackers
String Cheese Salsa
Cheddar Cheese
20

Plain Fat-Free Greek Yogurt

PHASE 1

PROTEIN
Tilapia
Chicken
12-WEEK FIT BODY BIKINI PROGRAM

Turkey Bacon
Meal Prep Guide
This is your complete How-To guide to meal prep for the Phase 1, Plan 2 meal plan! This is assuming you will be
eating this plan for the entire week and only prepping for 1 person. It also assumes you’ll be using the recipes. If you
choose to use the basic foods from the chart, adjust your meal prep accordingly. Also, if you’re prepping for your
family, adjust the prep accordingly. The meal prep will take place on Sunday assuming you’ll be following the plan
starting on Monday. Feel free to make any scheduling adjustments you need to!

SUNDAY
Step 1: Cook your chicken for meal 6 in the crock pot according to the recipe directions. Cook a week’s worth at
once. You will freeze half of it for later in the week.
Step 2: Grill your chicken/fish for meal 3. You can cook a full week’s worth at once and freeze half or grill new meat
on Wednesday/Thursday.
Step 3: Cook a pot of quinoa for the week. You’ll freeze half of it for later in the week.
Step 4: Slice berries for 3-4 days worth of lunches.
Step 5: Hard boil all the eggs you’ll need for the week for your meal 4.
Step 6: Portion crackers for your meal 4 in baggies.
Step 7: Make sure you don’t forget about your meat on the grill! ;-)
Step 8: Assemble 4 servings of overnight oats for your post-workout meal.
Step 9: Assemble a week’s worth of frozen yogurt for your meal 6 in 7 separate containers. I prefer to make this
recipe fresh each night and eat it before it’s fully frozen. You can do this either way.
Step 10: Portion out your crock pot chicken, grilled chicken/fish, and quinoa for 4 days. Freeze the rest.

WEDNESDAY
• Take your meat and quinoa out of the freezer and thaw.

THURSDAY
• Assemble 3 servings worth of overnight oats for your post-workout meal.
• Portion your meat and quinoa into 3 portions for the rest of your week.
• Slice 3 days worth of berries for your lunches.

NIGHTLY

21
• Slice avocado and assemble meal 3 salads for the next day.
12-WEEK FIT BODY BIKINI PROGRAM

Meals made fresh at the time of eating:

Meal 1
Meal 5 - cook potatoes and veggies fresh each night and assemble your loaded potato
Meal 6 (you can prep this in advance if you’d like)
PHASE 1
 Plan 2, Under 135 lbs
SUPPLEMENTS CARBS PROTEIN FAT RECIPE/IDEA MACROS

1 scoop IdealLean
Idea: Crumble up your rice cake 120 cals/4g
MEAL 1/ L-Carnitine AND 1 25g IdealLean
1 c unsweetened like cereal. Mix up the protein and fat/19g
PRE- serving Burner OR 1-2 2 plain rice cakes Protein (any
almond milk almond milk and pour your “protein carbs/22g
WORKOUT scoops IdealLean Pre- flavor)
milk” over the “cereal”. protein
Workout

DURING 1 scoop IdealLean

WORKOUT BCAAs

1 serving IdealLean 276 cals/5g

MEAL 2/ 30g oats AND 115g low-
Krill Oil AND 1 serving Maple and Brown Sugar Overnight fat/41g
POST- 200g canteloupe fat cottage
IdealLean Multi- Oats carbs/19g
WORKOUT (70 cals any fruit) cheese
Vitamin protein

15g any light Idea: Assemble a salad with spring 240 cals/9g
85g tilapia
1 serving IdealLean 40g quiona and dressing (25 mix, arugula (or any free veggies) fat/17g
MEAL 3 or chicken,
Burner 40g strawberries cals) AND 30g and top with berries, quinoa, fish/ carbs/25g
grilled
avocado chicken, avocado and dressing. protein

241 cals/12g
12 whole wheat or
1 egg, hard Idea: Snack mix! This is a great grab fat/17g
MEAL 4 rice crackers (90 1 string cheese
boiled and go snack! carbs/14g
cals)
protein

BETWEEN 1 scoop IdealLean

MEALS BCAAs

150g gold potato 85g chicken 320 cals/8g

1 serving IdealLean and 40g chopped AND 1 slice 12g cheddar fat/29g
MEAL 5 Chicken Loaded Baked Potato
Krill Oil carrots with your turkey bacon cheese carbs/30g
veggies (35 cals) protein
22

Idea: Add 1-2 pkts stevia and 2g

sugar-free fat-free cheesecake
207 cals/6g
PHASE 1

200g plain pudding powder to the yogurt and

1 serving IdealLean 12g almonds, fat/16g
MEAL 6 40g raspberries fat-free Greek stir. Stir in raspberries and nuts.
Nighttime Probiotic slivered carbs/23g
yogurt Freeze for 30 minutes until it’s the
protein
consistency of frozen yogurt. Enjoy
12-WEEK FIT BODY BIKINI PROGRAM

after thawing for 5-10 minutes.

Total: 1485 cals/44g fat/139g carbs/133g protein

Recipes, Under 135 lbs
MAPLE AND BROWN SUGAR OVERNIGHT OATS
30g oats
1/3 c almond milk
1/2 tsp. vanilla
1 pkt stevia (opt)
5g brown sugar
15g pure maple syrup
1/8 tsp. cinnamon

In a mason jar stir together oats, almond milk and vanilla. In a separate bowl
stir together brown sugar, cinnamon and syrup and pour over the oats in the
jar. Have 115g cottage cheese on the side or stir it into your oats to make it
higher volume!

CHICKEN LOADED BAKED POTATO

Cook 1 lb chicken breast in a crock pot with 1 c salsa over low heat for 6-8
hours or high heat for 4-6 hours. Pull chicken apart with two forks or a hand
mixer.

Poke holes in 150g gold potato and microwave for 4-6 minutes. Flip and
continue microwaving until soft throughout.

Steam broccoli and carrots in the microwave with a little water for 2-3
minutes or until cooked to desired amount.

Slice the top off the potato and squeeze the sides so the insides of the potato

23
open up. Top with broccoli, 85g chicken, 1 slice crumbled turkey bacon (35
cals) and 12g cheese. Put under the broiler for about 1-2 minutes or until 12-WEEK FIT BODY BIKINI PROGRAM
cheese begins to toast. Enjoy the potato also eating the top you cut off. For
added flavor mash IdealFit Honey Butter Herb Seasoning and 1/2 tbsp. fat-
free sour cream into your potato!
PHASE 1
 Plan 2, 135-165 lbs
SUPPLEMENTS CARBS PROTEIN FAT RECIPE/IDEA MACROS

1 scoop IdealLean
Idea: Crumble up your rice cake 250 cals/4g
MEAL 1/ L-Carnitine AND 1 30g IdealLean
1 c unsweetened like cereal. Mix up the protein and fat/26g
PRE- serving Burner OR 1-2 3 plain rice cakes Protein (any
almond milk almond milk and pour your “protein carbs/27g
WORKOUT scoops IdealLean Pre- flavor)
milk” over the “cereal”. protein
Workout

DURING 1 scoop IdealLean

WORKOUT BCAAs

1 serving IdealLean 276 cals/5g

MEAL 2/ 30g oats AND 115g low-
Krill Oil AND 1 serving Maple and Brown Sugar Overnight fat/41g
POST- 200g canteloupe fat cottage
IdealLean Multi- Oats carbs/19g
WORKOUT (70 cals any fruit) cheese
Vitamin protein

15g any light Idea: Assemble a salad with spring 289 cals/11g
85g tilapia
1 serving IdealLean 60g quiona and dressing (25 mix, arugula (or any free veggies) fat/22g
MEAL 3 or chicken,
Burner 40g strawberries cals) AND 45g and top with berries, quinoa, fish/ carbs/26g
grilled
avocado chicken, avocado and dressing. protein

314 cals/17g
12 whole wheat or
2 eggs, hard Idea: Snack mix! This is a great grab fat/18g
MEAL 4 rice crackers (90 1 string cheese
boiled and go snack! carbs/21g
cals)
protein

BETWEEN 1 scoop IdealLean

MEALS BCAAs

150g gold potato 85g chicken 320 cals/8g

1 serving IdealLean and 40g chopped AND 1 slice 12g cheddar fat/29g
MEAL 5 Chicken Loaded Baked Potato
Krill Oil carrots with your turkey bacon cheese carbs/30g
veggies (35 cals) protein
24

Idea: Add 1-2 pkts stevia and 2g

sugar-free fat-free cheesecake
221 cals/6g
PHASE 1

225g plain pudding powder to the yogurt and

1 serving IdealLean 12g almonds, fat/17g
MEAL 6 40g raspberries fat-free Greek stir. Stir in raspberries and nuts.
Nighttime Probiotic slivered carbs/26g
yogurt Freeze for 30 minutes until it’s the
protein
consistency of frozen yogurt. Enjoy
12-WEEK FIT BODY BIKINI PROGRAM

after thawing for 5-10 minutes.

Total: 1670 cals/51g fat/153g carbs/149g protein

Recipes, 135-165 lbs
MAPLE AND BROWN SUGAR OVERNIGHT OATS
30g oats
1/3 c almond milk
1/2 tsp. vanilla
1 pkt stevia (opt)
5g brown sugar
15g pure maple syrup
1/8 tsp. cinnamon

In a mason jar stir together oats, almond milk and vanilla. In a separate bowl
stir together brown sugar, cinnamon and syrup and pour over the oats in the
jar. Have 115g cottage cheese on the side or stir it into your oats to make it
higher volume!

CHICKEN LOADED BAKED POTATO

Cook 1 lb chicken breast in a crock pot with 1 c salsa over low heat for 6-8
hours or high heat for 4-6 hours. Pull chicken apart with two forks or a hand
mixer.

Poke holes in 150g gold potato and microwave for 4-6 minutes. Flip and
continue microwaving until soft throughout.

Steam broccoli and carrots in the microwave with a little water for 2-3
minutes or until cooked to desired amount.

Slice the top off the potato and squeeze the sides so the insides of the potato
open up. Top with broccoli, 85g chicken, 1 slice crumbled turkey bacon (35
cals) and 12g cheese. Put under the broiler for about 1-2 minutes or until

25
cheese begins to toast. Enjoy the potato also eating the top you cut off. For
added flavor mash IdealFit Honey Butter Herb Seasoning and 1/2 tbsp. fat- 12-WEEK FIT BODY BIKINI PROGRAM
free sour cream into your potato!
PHASE 1
 Plan 2, Over 165 lbs
SUPPLEMENTS CARBS PROTEIN FAT RECIPE/IDEA MACROS

1 scoop IdealLean
Idea: Crumble up your rice cake 274 cals/4g
MEAL 1/ L-Carnitine AND 1 35g IdealLean
1 c unsweetened like cereal. Mix up the protein and fat/28g
PRE- serving Burner OR 1-2 3 plain rice cakes Protein (any
almond milk almond milk and pour your “protein carbs/31g
WORKOUT scoops IdealLean Pre- flavor)
milk” over the “cereal”. protein
Workout

DURING 1 scoop IdealLean

WORKOUT BCAAs

1 serving IdealLean 276 cals/5g

MEAL 2/ 30g oats AND 115g low-
Krill Oil AND 1 serving Maple and Brown Sugar Overnight fat/41g
POST- 200g canteloupe fat cottage
IdealLean Multi- Oats carbs/19g
WORKOUT (70 cals any fruit) cheese
Vitamin protein

15g any light Idea: Assemble a salad with spring 338 cals/14g
85g tilapia
1 serving IdealLean 80g quiona and dressing (25 mix, arugula (or any free veggies) fat/27g
MEAL 3 or chicken,
Burner 40g strawberries cals) AND 60g and top with berries, quinoa, fish/ carbs/27g
grilled
avocado chicken, avocado and dressing. protein

314 cals/17g
12 whole wheat or
2 eggs, hard Idea: Snack mix! This is a great grab fat/18g
MEAL 4 rice crackers (90 1 string cheese
boiled and go snack! carbs/21g
cals)
protein

BETWEEN 1 scoop IdealLean

MEALS BCAAs

200g gold potato 85g chicken 391 cals/11g

1 serving IdealLean and 40g chopped AND 1 slice 20g cheddar fat/38g
MEAL 5 Chicken Loaded Baked Potato
Krill Oil carrots with your turkey bacon cheese carbs/33g
veggies (35 cals) protein
26

Idea: Add 1-2 pkts stevia and 2g

225g plain sugar-free fat-free cheesecake
253 cals/6g
PHASE 1

fat-free Greek pudding powder to the yogurt and

1 serving IdealLean 12g almonds, fat/17g
MEAL 6 40g raspberries yogurt AND stir. Stir in raspberries and nuts.
Nighttime Probiotic slivered carbs/34g
10g IdealLean Freeze for 30 minutes until it’s the
protein
Protein consistency of frozen yogurt. Enjoy
12-WEEK FIT BODY BIKINI PROGRAM

after thawing for 5-10 minutes.

Total: 1846 cals/57g fat/169g carbs/165g protein

Recipes, Over 165 lbs
MAPLE AND BROWN SUGAR OVERNIGHT OATS
30g oats
1/3c almond milk
1/2 tsp. vanilla
1 pkt stevia (opt)
5g brown sugar
15g pure maple syrup
1/8 tsp. cinnamon

In a mason jar stir together oats, almond milk and vanilla. In a separate bowl
stir together brown sugar, cinnamon and syrup and pour over the oats in the
jar. Have 115g cottage cheese on the side or stir it into your oats to make it
higher volume!

CHICKEN LOADED BAKED POTATO

Cook 1 lb chicken breast in a crock pot with 1 c salsa over low heat for 6-8
hours or high heat for 4-6 hours. Pull chicken apart with two forks or a hand
mixer.

Poke holes in 200g gold potato and microwave for 4-6 minutes. Flip and
continue microwaving until soft throughout.

Steam broccoli in the microwave with a little water for 2-3 minutes or until
cooked to desired amount.

Slice the top off the potato and squeeze the sides so the insides of the potato
open up. Top with broccoli, 85g chicken, 1 slice crumbled turkey bacon (35
cals) and 20g cheese. Put under the broiler for about 1-2 minutes or until

27
cheese begins to toast. Enjoy the potato also eating the top you cut off. For
added flavor mash IdealFit Honey Butter Herb Seasoning and 1/2 tbsp. fat- 12-WEEK FIT BODY BIKINI PROGRAM
free sour cream into your potato!
PHASE 1