Sunday, August 24, 2014

bikini model diet meal plan

hey there Jenn here,

I've gotten a lot of traffic from my previous blog pertaining to this so i figured id do another one to help those ladies out there that cant afford an expensive nutritionist. I have put together a daily meal plan/guide to go off of to help you get healthy and in shape!!!

*keep in mind your suppose to intake roughly 2000 calories a day, but eat as many good calories as you want i.e. apples, just keep track of bad calories i.e. brownies.

*and use portion control, no portion should be larger than your hand, so if you were having grilled chicken and steamed broccoli the chicken should be no larger than your fist, same goes for the broccoli.



*use this as a guide fit in what you prefer or what fits your lifestyle...

*you should eat 4-7 times a day, this helps your metabolism...

   breakfast
   snack
   lunch
   snack
   dinner
   dessert

*don't eat anything 2 hours before your bedtime

*and you should do some form of exercise for atleast an hour a day and 3x a week, i.e. walk a mile, dance, ride your bike, play basketball, anything that is active...

Calories in Common Foods

FoodSizeCalories
Apple1 small (4 oz.)80
Banana1 medium (6 oz.)101
Grapeeach2
Mango1 (8 oz.)135
Orange1 (4 oz.)71
Pear1 (5 oz.)100
Peach1 (6 oz.)38
Pineapple1 cup80
Strawberry1 cup53
Watermelon1 cup45
Asparagus1 cup, boiled36
Bean curd4 oz.81
Broccoli1 cup40
Carrots1 cup45
Cucumbereach30
Eggplant1 cup, boiled38
Lettuce1 cup7
Tomato1 cup29
Beef, regular, cooked1 slice (2 oz.)120
Chicken, cooked1 slice (2 oz.)95
Egglarge79
Fish, Catfish, cooked2 oz.80
Pork, cooked1 slice (2 oz.)130
Shrimp, cooked2 oz.70
Bread, regular1 slice (1 oz.)75
Butter1 table spoon102
Caesar salad1 serving (3 cups)360
Cheeseburger1 (McDonald Medium)360
Chocolate1 oz.150
Corn1 cup, cooked140
Hamburger1 (McDonald Medium)280
Pizza1 slice180
Potato (uncooked)1 (6 oz.)120
Rice, cooked1 cup225
Sandwich1 (6" Subway)310
Beer, regular1 can or bottle150
Coca-Cola Classic1 cup97
Diet Coke1 cup3
Milk, low-fat (1%)1 cup104
Milk, low-fat (2%)1 cup121
Milk, whole1 cup150
Orange Juice / Apple Cider1 cup115
Yogurt, low-fat1 cup200
Yogurt, non-fat1 cup150

Calories Burning Rate of Common Exercises

The following are the hourly calorie burning rates of common exercises in normal intensity. Intensity has very significant impact on the calorie burning rate.
Activity (1 hour)125 lbs person155 lbs person185 lbs person
Golf (Using Cart)210260310
Walk240300360
Kayaking300370440
Softball/Baseball300370440
Swimming360440530
Tennis420520620
Running480600710
Bicycling480600710
Football480600710
Basketball480600710
Soccer480600710

Various food items you can use...

Breakfast:

-eggs/omletes (most say egg whites are good for diets but its so gross, and will discourage someone trying to diet, so go ahead and keep that yolk there's not enough to do any damage anyways)
-toast (preferably whole grain wheat toast)
-any fruit (apples are the best for you)
-oatmeal
-yogurt
-smoothie
-multi grain pancakes/waffles
-cereal >>> frosted mini wheat, fiber one, raisen bran, kashi, (webMD said these were some of the top ten healthiest/yummiest cereals)

Snack:

-nuts
-fruit
-veggies
-yogurt
-pesto
-salsa
-guacamole
-edamame
-popcorn
-peanut butter
-honey
-shrimp w/cocktail sauce
-cheese
-rice
-granola bar
-hummus
-turkey jerky
-cool whip

Lunch:

-salad (don't use store bought dressing make your own, i.e. vinegar and oil, and try to use the darker green lettuce, such as romaine or spinach)
-turkey sandwich/wrap (try not to use mayo, use guac spread or pesto instead)
-turkey burger
-tuna sandwhich/wrap
-grilled chicken panini
-bean and rice burrito
-BLT

Dinner:

-grilled chicken
-pork tenderloin
-steak
-shrimp
-salmon
-stuffed bell peppers
-fish
-mussels
-pasta (use whole grain or use more veggies and less pasta, remember portion control)
-steak burrito
-sweet and sour pork
-soup
-salad
-soup

and a couple recipes to get ya started...

breakfast-->

strawberry parfait: strawberries, Greek yogurt, granola, blueberries, mix it all together in a cup!!!

turkey English muffin sandwich: egg, turkey, cheese, tomato, english muffin, guacamole, toast muffin, fry the egg and put on the muffin with the turkey, tomato, cheese, and guac!!!

snack-->

veggies w/hummus: pick your fave veggie and pick up some hummus from your grocery store!!!
(or if you want to make your own hummus)...
hummus recipe- 4 garlic cloves, 2 cups canned chickpeas, drained, liquid reserved, 1 1/2 teaspoons kosher salt, 1/3 cup tahini (sesame paste), 6 tablespoons freshly squeezed lemon juice (2 lemons)
2 tablespoons water or liquid from the chickpeas, 8 dashes hot sauce

edamame and sea salt

salsa and chips: take a tortilla, rip it up into chips, bake tortilla chips in oven; chop up some tomatos, onions, jalapeno, lime juice, cilantro, and serano chili pepper, mix it all up!!!

pesto dip: 2 cups fresh basil leaves, packed, 1/2 cup freshly grated Parmesan-Reggiano or Romano cheese, 1/2 cup extra virgin olive oil, 1/3 cup pine nuts or walnuts, 3 medium sized garlic cloves, minced, Salt and freshly ground black pepper to taste

lunch-->

tuna wrap: 1 can of tuna, tortilla, lemon juice, spinach, tomatos, and wrap it all up!

BLT: flatbread, mayo, pesto, arugula (or any lettuce you prefer) tomato, and bacon (turkey bacon for even more healthy), place on hot pan to toast the outsides and done!

chicken goat cheese quesadilla: tortilla, goat cheese, mont/jack cheese, olive oil, onion, corn, pepper, chicken, and cilantro, pop in the microwave 20-30sec!!!

dinner--> 

Pancit Bihon (filipino noodles):
8 ounces “Excellent” brand rice sticks (or angel hair pasta if you cant find)
2-3 pieces chicken thighs or drumsticks
1 small green cabbage (shredded in 1/2 inch pieces)
2-3 medium carrots (either shredded or chopped thinly crosswise)
1 small onion (finely chopped)
2 cloves garlic (minced)
1/2 pound shrimp (shelled and deveined)
1 tablespoon canola oil
2 tablespoons dark soy sauce
1 tablespoon fish sauce (optional, add 1 tablespoon soy sauce  if not adding fish sauce)
Freshly ground black pepper

Boil chicken in 4 cups of water to make the stock. Once cooked, shred the chicken meat into thin strips. Discard the bones and set the stock aside.
Heat a large wok to medium-high heat (a regular pan will work). Add canola oil. Stir fry the garlic and onions until the onions turn clear. Be careful not to burn the garlic. Add the shredded chicken pieces and shrimp (if using). Once the shrimp turns pink, add cabbage and carrots. Lightly stir fry 2-3 minutes. Pour the mixture onto a bowl and set aside.
Pour the chicken stock into the heated wok. Once it starts boiling, turn the heat down to medium. Add rice sticks, soy sauce, and fish sauce. Boil for another 5 minutes or so until there is approximately 1/4 cup stock left. Add the meat mixture back into the wok. Lightly stir fry until all the liquid has evaporated. Add freshly ground pepper to taste.

Friday, May 16, 2014

gluten free, bikini model diet plan

hey there Jenn here,

people always ask me how I stay so skinny, mostly good genes, but I do have a particular diet that really helped loose my baby weight, and has kept me thin without any serious exercise...

and my diet is gluten free as well
and inspired by models diet plans

breakfast items
-eggs
-toast (wheat)
-oatmeal
-fruit
-oats cereal

lunch items
-peanut butter and banana sandwich (or honey or jelly instead of banana)
-turkey sandwich w/minimal mayo (add lettuce, tomato, etc.)
-salad (don't use store bought salad dressing use olive oil and vinegar, or a homemade dressing)
-bean and mozz cheese and wild rice burrito (I like mine w/tabasco but any salsa you prefer/guac or sour cream)
-chicken fajitas
-chicken teriyaki and wild rice

snack items
-avocado slices with sea salt
-edamame and sea salt
-cucumbers in vinegar and oil
-apples and peanut butter
-sliced fruit
-smoothie/protein shake
-granola bar/protein bar


(above- blonde, me pregnant 200lb, below- me now 130lb)




for more recipes and tips to get skinny fast check out this ebook!!! it really helped me!!!



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