The Bikini Body Motivation & Habits Guide by Itsines, Kayla -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Notice Note from Kayla Introduction My Method Part 1: Motivation

My Mission Motivation Value Expectancy The Problem The Solution Planning your Goals Checklist Summing up Motivation

Part 2: Habits

Habits Understanding your Habits Common Habits Summing up Habits

Part 3: Nutrition and Meal Plans

“Good” Nutrition Macronutrients Micronutrients Getting the Energy Balance Right An Overview of Food Allergies and Intolerances Exploring Vegetarian and Vegan Diets Nutritional Considerations for Vegans and Vegetarians Herbs Spices Legumes Superfoods Dining Out Summing Up Nutrition My Meal Plans Week One Week Two Week Three Week Four

Part 4: Recipes: The Meal Plan

A Week One Day 1

Blueberry Pancakes Rice Crackers with Arugula & White Bean Dip Lettuce Cups Chocolate & Banana Mousse Pistachio-crusted Salmon with Zesty Quinoa

B Week One Day 2

Chocolate & Mint Smoothie Bowl Trail Mix Cajun Chicken Wrap Pita Triangles with Baba Ganoush Chickpea, Tomato & Kale Soup

C Week One Day 3

Avocado, Feta & Pomegranate Toast Topper Chai & Pear Parfait Black Rice Sushi Flatbread with Cranberry & Cottage Cheese Healthy Parmigiana & Salad

D Week One Day 4

Tomato & Spinach Frittata Matcha Yoghurt & Muesli Pumpkin & Feta Bruschetta Rice Crackers with Beetroot & Yoghurt Dip Chopped Salad

A Week One Day 5

Berry Porridge Salmon & Cucumber on Rice Cakes Open Chicken Burger Iced Chocolate Beef Pho

B Week One Day 6

Carrot Smoothie Bowl Banana & Peanut Butter Stack Roasted Eggplant Pasta Salad Pita Triangles with Beetroot Dip Seafood Pizza

C Week One Day 7

Banana & Almond Ricotta Toast Topper Pine-lime Smoothie Quinoa Tabouli Salad Rice Crackers with Minted Yoghurt Sweet Potato Spaghetti

D Week Two Day 1

Egg & Bean Smash Frushi Tuna Pita Pocket Caprese Salad Lamb Tagine

A Week Two Day 2

Spiced Apple & Ricotta Wrap Rice Crackers with Pumpkin Hummus Five Bean Salad Mango Swirl Thai Green Curry

B Week Two Day 3

Chia Breakfast Bowl Citrus & Chia Seed Salad Taquitos Mushroom Pâté with Crispbreads Tandoori Chicken Pizza

C Week Two Day 4

Canteloupe, Walnut & Goat’s Cheese Toast Topper Banana & Berry Smoothie Chicken & Wild Rice Salad Raisin Bread Toast with Ricotta Steak with Potato & Fennel Salad

D Week Two Day 5

Breakfast Hash Crispbreads with Blueberries & Ricotta Chicken Quesadilla Bell Pepper & Bocconcini Bruschetta Fish with Asparagus & Citrus Soba Salad

A Week Two Day 6

Acai Pancake Bites Pita Triangles with Mexican Salsa Edamame Plate Iced Coffee Coconut-crumbed Chicken & Salad

B Week Two Day 7

Mango Smoothie Bowl Pear & Pistachios Salmon & Salad Roll Rice Crackers with Spinach Dip Chicken, Spinach & Ricotta Cannelloni

C Week Three Day 1

Chocolate Overnight Oats “Mulled” Fruit & Spiced Yoghurt Sweet Potato & Chickpea Orzo Salad Pita Triangles with Garlic & Cilantro Yoghurt Shrimp & Vegetable Asian Omelette

D Week Three Day 2

“Green Eggs” Acai Yoghurt & Muesli Smoked Salmon Open Sandwich Crispbreads with Cottage Cheese & Tomato Salsa Stuffed Sweet Potato

A Week Three Day 3

Grilled Peach Toast Topper Egg & Tomato Rice Cakes Pickled Vegetable Salad Salted Caramel Yoghurt Satay Beef Skewers with Rice & Vegetables

B Week Three Day 4

Berry Beet Smoothie Bowl Mango, Mint & Macadamia Salad Fattoush Salad Salmon & Cucumber on Rice Cakes Moroccan Chickpea Burger

C Week Three Day 5

Sweet Rice Breakfast Pudding Lemon & Blueberry Parfait Chicken & Salad Roll Crispbreads with Cottage Cheese & Chives Chicken & Succotash

D Week Three Day 6

Asparagus Bruschetta Apple “Doughnuts” Freekeh Salad Pita Triangles with Beetroot & Yoghurt Dip Waldorf Salad

A Week Three Day 7

Fig & Muesli Breakfast Bowl Tuna & Tomato Rice Cakes Beef Pita Pocket Ricotta & Cherry Mousse Chickpea & Spinach Curry

B Week Four Day 1

Chocolate Smoothie Bowl Strawberries & Coconut Turkey & Goat’s Cheese Pasta Salad Pita Triangles with Mexican Salsa Lentil Dhal

C Week Four Day 2

Quinoa Porridge with Coconut Ricotta Cookie Dough Smoothie Chicken Fajitas Flatbread with Cranberry & Cottage Cheese Salt & Pepper Squid

D Week Four Day 3

Spinach & Goat’s Cheese Omelette Vanilla Yoghurt & Muesli Beetroot Couscous Salad Bell Pepper & Bocconcini Bruschetta Asian-style Pork with Orange & Avocado Salad

A Week Four Day 4

Date & Banana Porridge Rice Crackers with Pumpkin Hummus Mason Jar Salad Strawberry Swirl Steak Sandwich

B Week Four Day 5

Coconut Smoothie Bowl Raspberries with Chocolate Sauce Tuna Sandwich Rice Crackers with Beetroot Hummus Chicken, Mushroom & Semi-dried Tomato Risotto

C Week Four Day 6

Mango & Coconut Bircher Crackers with Cheese & Fruit Paste Puttanesca Pasta Salad Raisin Bread Toast with Ricotta Roast Vegetable Salad

D Week Four Day 7

Fried Egg Toast Topper Crispbreads with Blueberries & Ricotta Warm Chicken Salad Pita Triangles with Spinach, Cheese & Chive Dip Thai Shrimp Salad

Swap-out Recipes

A Breakfast Swap-Outs

Berry Parfait with Maple Yoghurt Banana Split Overnight Oats Spiced Ricotta Toast with Pear Mixed Berry Quinoa Parfait

B Breakfast Swap-Outs

Acai Smoothie Bowl Green Smoothie Bowl Cherry Smoothie Bowl

C Breakfast Swap-Outs

Banana & Almond Pancakes Tropical Overnight Oats Black Rice Breakfast Pudding DIY Muesli

D Breakfast Swap-Outs

Pumpkin Smash on Toast Zucchini & Feta Fritter Burger Breakfast Mezze Baked Eggs

A Lunch Swap-Outs

Quinoa Sushi Vietnamese Shrimp Salad Chicken Pita Pocket

B Lunch Swap-Outs

Moroccan Lamb & Chickpea Salad Club Sandwich Mini Quiche & Salad Roast Pumpkin Pasta Salad

C Lunch Swap-Outs

Chicken & Couscous Salad Chicken Skewers with Vietnamese Noodle Salad Moroccan Beef Bowl Chicken & Soba Noodle Soup

D Lunch Swap-Outs

Savoury French Toast Chicken Salad Basket Zesty Jar Salad Tuna & Chickpea Salad

A Dinner Swap-Outs

Pumpkin & Shrimp Laksa Greek Orzo & Chicken Salad Gado Gado Bowl Seafood Stir-fry Cauliflower & Lentil Pilaf

B Dinner Swap-Outs

Sweet Potato Gnocchi Beetroot & Goat’s Cheese Tart Pork & Corn Tacos Pumpkin Soup with Cheesy Bread Spaghetti & Meatballs Seafood Soup

C Dinner Swap-Outs

Tex-Mex Steak & Salad Thai Fish Cakes & Asian Slaw Hearty Roast Cauliflower Pizza Spiced Chickpea Tagine with Cauliflower Rice

D Dinner Swap-Outs

Jambalaya Superfood Salad Eggplant Tagine Persian Chicken & Rice Salad Matcha Pistachio Bliss Balls Peanut Butter & Chocolate Protein Balls Chocolate & Goji Bliss Balls Chocolate & Avocado Mousse Apple Pie Cookies Chocolate & Coconut Bars Chocolate Orange Tart Healthy Chocolate Crackles Healthy Berry Crumble Flourless Chocolate Cake Mug Cake Waffles Blueberry & Lemon Yoghurt Topping Coconut Citrus Topping

Food Group Sample Serving Size Uncooked to Cooked

Part 5: Workouts

28-Day Workout Guide 28-Day Workout Planner Exercise Glossary

Thank you 28-Day Workout Guide Index Downloadables About the author Newsletter Sign-up Contents Copyright

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