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11
Day
the menu plan
h.e.l.p.
bikini
BODY
guide
BREAKFAST: BOWL OF OATS
½ cup oats
½ cup of low fat milk
10–15g WPI (protein powder – optional)
1 cup berry mix
SNACK
½ tbsp peanut butter
2 cups celery & carrot
LUNCH: CHICKEN AND RICE SALAD
¾ cup brown rice
80g cooked chicken
40g low fat cheese
1 cup fresh salad mix
SNACK
1 banana
DINNER:
100g cooked lean beef
½ cup cooked quinoa
1 cup green vegetables
1½ tsp olive oil
40g low fat feta