WWW.THEBIKINIBLEND.COM
the
bikini
blend.
28 DAY
PLAN
THE HEALTHY EATING PLAN FOR WEIGHT LOSS
ABOUT THE PLAN
The Bikini Blend Slim & Tone Plan is designed to
support you in losing weight while achieving a
more energised, fulfilled and healthy life. To put
it simply, fads and the diet industry mentality
don’t work, which is why The Bikini Blend’s team
of nutrition and health experts have created this
program; as a tool for positive lifestyle changes
that give you real and lasting results.
You don’t have to suffer, do strenuous exercise,
or go hungry to get amazing outcomes. By using a
rounded approach to weight loss, along with the
Slim & Tone Blend, Cleanse Blend and Beauty Blend,
you can address the real causes of weight problems,
ditch digestive discomfort and excess kilos, detox
your system and improve your skin condition whilst
enjoying truly nourishing meals and shakes.
* This healthy eating plan is to be used in conjunction
with The Bikini Blend food supplements for best results.
WHAT YOU’LL NEED:
Suggested food supplements to use alongside this eating plan:
1 x 28 day Slim
& Tone Blend
(required)
1 x 28 day
Cleanse Blend
(recommended)
1 x 28 day
Beauty Blend
(recommended)
SAVE over 20% + get a FREE Shaker Bottle
when you BUY our 28 day Bikini Body Bundle
SHOP: WWW.THEBIKINIBLEND.COM
During this 28 day eating plan, try to follow the
same routine everyday - that means weekends too!
We recommend spacing meals approximately 3 hours apart so
you can feel satisfied throughout the day. When we go longer
than 3 hours without eating, our levels of the stress hormone
cortisol rise. And high cortisol levels signal the body to
store fat in the abdominal region. Keep in mind that people
who skip meals have the highest cortisol levels of all!
DAILY MEAL ROUTINE:
BREAKFAST
- 1 scoop (30g) Slim & Tone Blend
- Handful leafy greens such as spinach or kale (must use blender)
- 2 teaspoons (10g) Cleanse Blend (optional but recommended)
- Handful low-sugar fruit such as blueberries or raspberries
- 2 teaspoons (10g) Beauty Blend (optional but recommended)
- 1/2 cup water or preferred milk
Add all the ingredients to your shaker or blender and combine for breakfast
MID-MORNING SNACK
Keep it small. Examples: Acai bowl, Half a small avocado with
lemon juice and pink salt, Frozen coconut pack, Kale chips
LUNCH
A Slim & Tone Nourishing Wholefood Meal following this formula:
1. Fill half your plate with greens and dark leafy and/or non starchy vegetables
(raw, steamed, baked or sautéed in coconut oil) For example: Spinach, kale,
lettuce, silverbeet, cabbage Broccoli, zucchini, cauliflower, Brussels sprouts
2. Chose a fist size piece of high quality protein. Example options include:
Eggs, Chicken, Fish, Tempe, Beans
3. Chose a wholefood carbohydrate approx. ½-1 cup depending on activity level.
Examples: Quinoa, Brown rice, Millet, Baked pumpkin or sweet potato
4. Add a healthy fat source, such as: 1 tablespoon coconut oil, ½ avocado, 1 tbsp
flaxseeds, 2 tablespoons extra virgin olive oil, a handful of nuts and seeds
5. Optional: Complement your meal with: Spices, Herbs, Himalayan or sea salt,
Pepper, Lemon/lime juice, Fermented foods
MID-AFTERNOON SNACK
Keep it small. Examples: Small handful of nuts or seeds, Raw vegetables with
dip (hummous, guacamole, nut butters), Coconut yoghurt with a few berries
DINNER
A Slim & Tone Nourishing Wholefood Meal following the same guidelines as at lunch.
EVENING
Try to avoid eating after dinner to let the body digest and prepare for a restful
sleep. Following the plan you should feel full and satisfied. However, if you want
something extra and you’ve been good (or being naughty), see our Treat Ideas.
BREAKFAST IDEAS
310
Kcal
R
IXI
L
E
Y
EAUT
B
WHIZZ:
1 scoop (30g) cacao Slim & Tone Blend
1 ripe banana
1 cup frozen blueberries
2 teaspoons (10g) Beauty Blend
1/2 cup preferred milk
330
Kcal
CHOC ROC
WHIZZ:
1 scoop (30g) cacao Slim & Tone Blend
1 large banana
1/4 avocado
2 teaspoons cacao powder
2 teaspoons (10g) Cleanse Blend
1/4 cup raspberries
2 teaspoons (10g) Beauty Blend
1/2 cup preferred milk
Top with sprinkling cacao nibs (optional)
365
Kcal
TROPICAL
DREAM
WHIZZ:
1 scoop (30g) vanilla Slim & Tone Blend
Handful frozen mango
1 banana
2 teaspoons (10g) Cleanse Blend
2 teaspoons (10g) Beauty Blend
2 tablespoons greek yogurt
1/2 cup coconut milk
Top with frozen raspberries (optional)
290
Kcal
GREEN GODDESS
WHIZZ:
1 scoop (30g) vanilla Slim & Tone Blend
Large Handful fresh spinach
2 teaspoons (10g) Cleanse Blend
1/4 avocado
2 tablespoons greek yogurt
1/2 cup (coconut) water
Top with sprinkling hemp seeds (optional)
LUNCH IDEAS
381
Kcal
ON
N/BAC O
E
K
C
I
T
CH
/TOMA
O
D
A
C
AVO
(serves 2)
INGREDIENTS:
3 slices bacon, diced
2 boneless, trimmed skinless chicken thighs
1/2 teaspoon salt
1 tbsp fresh rosemary
3 cups romaine lettuce, chopped
1/2 cup watercress
1/2 cup halved cherry tomatoes
3 tablespoons chopped red onion
1 small avocado, sliced
For the rosemary vinaigrette:
1 tsp dijon mustard
4 tsp olive oil
2 tbsp red wine vinegar
1/2 tsp fresh rosemary
1/4 teaspoon salt
METHOD:
1. Cook bacon until crispy, about 7 minutes. Drain the fat and set aside.
2. Season chicken with salt and rosemary, cook in skillet over medium-high heat
until golden and cooked through, about 5 minutes on each side.
3. Make a bed of the romaine and watercress in a large serving bowl or platter
(or divide between 2 plates). Scatter the cherry tomatoes, red onion and bacon on top.
4. Slice the avocado, sprinkle with pinch of salt and arrange on salad.
Slice the chicken thighs and add to the salad.
5. To make the rosemary vinaigrette, in a small bowl whisk the ingredients.
Pour over the salad and serve right away.
332
Kcal
INGREDIENTS:
1/2 cup of cooked organic quinoa
1/2 cup of baked pumpkin
85g of organic tofu pan-fried in coconut oil
1/2 avocado mashed
2 tablespoons of natural yoghurt
2 tablespoons of pumpkin seeds
/TOFU
QUINOA
VOCADO
A
/
N
I
K
P
PUM
METHOD:
Add the quinoa to a bowl, followed by the pumpkin and tofu.
Top with avocado mash, yoghurt and pumpkin seeds.
DINNER IDEAS
338
Kcal
SPINACH
SALMON/
FETA
QUINOA/
(serves 2)
INGREDIENTS:
½ cup walnuts
2 tablespoons coconut oil
½ small onion, finely chopped
2 cloves garlic, finely minced
1 large courgette, sliced
2 cups cooked quinoa
4 handfuls fresh baby spinach, chopped
2-4 tablespoons olive oil
juice from half a lemon
finely chopped fresh parsley
½ cup feta cheese, crumbled
salt and pepper
cooked salmon, broken into pieces
METHOD:
1. In a large frying pan, toast walnuts over medium-low heat for about 10 minutes
until they are fragrant. Remove walnuts to a large bowl.
2. Heat coconut oil in pan over medium heat. Add onions and cook until translucent,
about 3 minutes. Add garlic and courgette and cook until garlic is fragrant.
The onions, garlic and courgette don’t need to be cooked all the way through.
3. Add cooked quinoa, baby spinach, and green onions to bowl. Drizzle with 2
tablespoons olive oil, lemon juice, sprinkle with chopped parsley, about ¼
teaspoon of salt (to start) and a sprinkling of pepper. Toss gently to combine.
4. Add feta cheese and salmon, and toss again only to incorporate the feta and salmon.
384
Kcal
ER
RIAND O
O
C
/
F
AT
BEE
R/TOM
E
B
M
U
CUC
(serves 2)
INGREDIENTS:
Dressing
½ tsp sliced chili + 2 garlic cloves
1 tbsp coriander stems, chopped
2 tbsp fish sauce + 3 tbsp lime juice
1 tbsp coconut oil
Salad
220g good quality beef steak, at room temperature
½ tbsp coconut oil
Salt and pepper
2 cups mixed lettuce leaves
¼ cup cherry tomatoes, halved
¼ small red onion, very finely sliced
½ cucumber, cut into slices (about ⅓ cup)
¼ cup coriander leaves, lightly packed
¼ cup mint leaves, lightly packed
1 tbsp peanuts, roughly chopped
METHOD:
1. Place the chili, garlic, coriander stems and a small pinch of salt into a mortar
and pestle. Grind until a smooth paste forms.
2. Add the remaining Dressing ingredients. Adjust sugar, lime juice and fish sauce to taste.
3. Drizzle the beef with ½ tbsp of olive oil on both sides, then sprinkle with a good pinch
of salt and pepper. Preheat a skillet over high heat until screaming hot and smoking.
4. Cook the beef to your liking. Remove the beef from the skillet onto a plate.
Loosely tent with foil and set aside for 10 minutes to rest.
5. Slice the beef thinly and place in a bowl with the remaining Salad ingredients.
6. Pour over Dressing and toss gently. Sprinkle with peanuts and garnish with
extra coriander and mint leaves.
SNACK IDEAS
152
Kcal
AN
” VEG
Y
E
S
E
“CHE
CHIPS
KALE
(serves 2-4)
INGREDIENTS:
2 tablespoons coconut oil
1/3 cup raw cashews
1/2 lemon, juiced
3/4 cup nutritional yeast
2 tablespoons soy sauce
2 teaspoons Dijon mustard
2 garlic cloves
1 bunch curly kale, stems removed
and broken up into 2-inch pieces
2 teaspoons (10g) Cleanse Blend
METHOD:
1. Preheat oven to 200ºF. Line 2 baking sheets with parchment paper.
2. In a food processor, grind coconut oil and cashews together until mixture resembles
peanut butter. Add and process all remaining ingredients except for kale.
3. In a large, clean, and dry bowl, combine cheesy mixture with kale. With your fingers,
rub cheese mixture into kale leaves until each piece is thoroughly coated.
4. Bake for 1 hour or until kale is dry and crisp; there should be no moistness.
5. Sprinkle over Cleanse Blend powder for extra green goodness!
207
Kcal
Y
BEAUT
BOWL
(serves 2)
INGREDIENTS:
For The Smoothie:
2 Cups Blueberrries
1 Cup Cubed Mango
1 Banana
⅓ Cup Chopped Celery (or one stalk)
¾ Cup Cucumber (or one mini cucumber)
1 Whole Kiwi, skinned
2 teaspoons (10g) Beauty Blend
1½ Cups Coconut Water
For The Topping( all optional):
½ Cup Blueberries
1 Whole Kiwi, skinned and diced
2 Teaspoons Hemp Seeds
½ Cup Pecan Cherry Granola
METHOD:
1. Blend the smoothie ingredients together for 30 seconds, or until smooth,
and divide into two bowls.
2. We’ve topped the bowl with granola, fresh kiwi, blueberries, and hemp seeds
- but use your creativity!
TREAT IDEAS
172
Kcal
per
square
N
ROTEI
P
W
A
R
ERS
SNICK
INGREDIENTS:
For the Nougat:
125g raw cashews, soaked in water overnight
2TBS coyo (coconut yoghurt) or coconut milk
1tsp vanilla Slim & Tone Blend
or vanilla essence.
For the Peanut Caramel:
3/4 cup crunchy peanut butter
(100% peanuts, no added sugar)
For the Chocolate:
1 cup of chocolate coconut butter
3/4 cup of coconut nectar or 100% maple syrup
1 scoop (30g) cacao Slim & Tone Blend
1/4 cup of raw cacao powder
1 cup of organic coconut oil
METHOD:
1. In a small saucepan, gently melt the chocolate coconut butter, coconut oil, cacao
Slim & Tone Blend, nectar and raw cacao, over a low heat, stirring until smooth.
Take off the heat and pour half of the mixture into a small baking dish or container
lined with baking paper. Place in the freezer for at least 10 minutes.
2. In a food processor, blitz the cashews, vanilla protein/essence & coyo until a smooth
paste forms. Spread the nougat over the chocolate base and place back into the freezer.
3. Wipe the food processor clean and then blitz the peanut butter until a smooth
consistency. Spread over the nougat layer and place back in the freezer.
4. Lastly, pour the remaining chocolate mixture over the top of the layers and place in
the fridge to set for at least 4 hours.
5. Slice into rectangles, dust with extra cacao and store in an airtight container in
the fridge. Makes approx 16 squares.
106
Kcal
per
ball
INGREDIENTS:
2 Tbsp of melted coconut oil
1/3 cup of walnuts
1/3 cup dry roasted almonds
1/3 cup of sultanas
½ cup of medjool dates chopped and pitted
1/3 cup of organic shredded coconut
1 scoop (30g) vanilla Slim & Tone Blend
N
ROTEI
P
W
A
R
BALLS
METHOD:
1. Blend all of the ingredients except the shredded coconut in a food processor until
a fine crumble consistency.
2. Using your fingers, gently roll mixture in to even size balls and roll in shredded
coconut. Place in fridge and allow 1-2 hours to set. Makes approx. 8 balls.
EXERCISE
There is no need for strenuous weights or heavy respiratory workouts
in order to achieve a slimmer and more toned body. The key is to make
exercise enjoyable - not a chore – and to incorporate it into the
foundation of your daily lifestyle. Aim to move your body in some way
everyday for at least 30 minutes during the plan. This can be anything
from gentle stretching, walking or yoga, swimming, running or rock
climbing, the aim’s to get your blood flowing and heart pumping.
- We recommend High Intensity Interval Training (HIIT) for a super
effective fat loss workout. Aim to complete 1 HIIT workout 3 x per
week. Remember to consume 1 x Slim & Tone shake after workouts for
muscle recovery.
EXAMPLE HIIT WORKOUT
WORKOUT TIME: 25 MIN // NO REST BETWEEN EXERCISES // REPEAT X 2
SQUAT THRUSTS
WORK: 1:00
REST: 0:30
TIP: MAINTAIN GOOD POSTURE
HIP THRUSTS
WORK: 1:00
REST: 0:30
TIP: SQUEEZE GLUTES AT TOP
BURPEES
WORK: 1:00
REST: 0:30
TIP: MOVE FAST
KNEE UPS
WORK: 1:00
REST: 0:30
TIP: KEEP CORE TIGHT
REVERSE CRUNCHES
WORK: 1:00
REST: 0:30
TIP: KEEP LOWER BACK TO FLOOR
JUMP SQUATS
WORK: 2:00
REST: 0:30
TIP: JUMP FROM HEELS
WEIGHT LOSS TIPS
Be creative with your
food – the Nourishing
Wholefood Meal guidelines
provided on this plan
offer an easy formula for
many different delicious
variations that are just
waiting to be made!
Get a friend involved and
do the program together.
It’s great to have someone
to keep you accountable,
be an exercise buddy and
try out new nourishing
recipes together with.
Up your protein intake.
Here’s why you need it to
slim down: protein keeps your
metabolism humming, controls
your appetite, helps you
develop and maintain lean
muscle and improves your
fitness performance.
Drink more water. It is kind
of a magical substance: It
nourishes your skin. It helps
keep your poops regular(!).
And it’s essential for people
who work out, because your
muscles need it to stay
energized (and to function).
Not sleeping enough - less
than seven hours of sleep per
night - can reduce and undo
the benefits of dieting. It
is recommended that adults
have around 8 hours of
quality sleep each night
for optimum wellbeing.
Follow hara hachi bu, or eat
until you’re 80% full. This
Japanese term literally means
“belly 80 percent full,” and
refers to a way of eating
that’s practiced by the
residents of Okinawa, Japan.
Never miss a Monday! You may
not have the most effective
and productive workout on a
Monday, but psychologically
this one is huge. Don't
underestimate the powder of
consistency and momentum in
building habits.
Stress has a highly acidifying
effect on the body and may
contributeto excess fat
storage anddifficulty losing
weight. Some techniques to
include in your day-to-day
living, such as deep
breathing, yoga or meditation.
FOODS YOU SHOULD EAT MORE OF
EGGS
BROCCO
LI
IT
FRU
E
P
A
R
G
BROWN
RICE
SALMON
NUTS &
SEEDS
T
GUR
O
Y
K
GREE
AVOCAD
O
QUINOA
IES
BLUEBERR