㤀　搀愀礀挀栀愀氀氀攀渀最攀戀椀欀椀渀椀

眀眀眀⸀爀甀搀礀洀愀眀攀爀⸀挀漀洀

㜀 搀愀礀 搀椀攀琀 瀀氀愀渀

90 DAY BIKINI FISH & VEGETARIAN PLAN

HIGH CARB DAY CALORIE REQUIREMENTSDaily Intake

Carbohydrates

Protein

Fats

1750

50

35

15

875

613

263

219

153

29

MACRONUTRIENTS (%) (cal) (g)

MOD CARB DAY CALORIE REQUIREMENTSDaily Intake

Carbohydrates

Protein

Fats

1750

30

35

35

525

613

613

131

153

68

MACRONUTRIENTS (%) (cal) (g)

LOW CARB DAY CALORIE REQUIREMENTSDaily Intake

Carbohydrates

Protein

Fats

1500

10

40

50

150

600

750

38

150

83

MACRONUTRIENTS (%) (cal) (g)

WWW.RUDYMAWER.COM 1

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 2

DAILY GOALProtein Carbohydrates Fats Calories

155 219 30 1766

Total 29 32 5 10 334

BREAKFAST (9AM) SCRAMBLED EGGSIngredients Amount Protein Carbs Fibre Fats Kcal

2 12 0 0 8 120

100ml 10 1 0 0 44

1 Slice 4 15 3 1 85

100g 3 10 2 1 61

75g 0 3 0 0 12

1 tbsp 0 3 0 0 12

Whole Eggs

Egg White

7 Sprouted Ezikiel Bread

Kale

Tomatoes

Reduced Sugar Ketchup

Butter Spray - 0 0 0 0 0

Total 29 52 17 8 396

LUNCH (1PM) VEGGIE MINCEIngredients Amount Protein Carbs Fibre Fats Kcal

150g 3 30 6 0 132

25g 6 2 0 6 86

100g 15 5 6 2 98

100g 5 15 5 0 80

Potato (Mashed)

2% Cheese

Quorn Mince (add tbspTomato Purée)

Green Beans

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 3

Total 30 28 2 2 250

PRE-WORKOUT (3PM) SHAKE & FRUITIngredients Amount Protein Carbs Fibre Fats Kcal

1 scoop 25 3 0 2 130

2 Piece 0 0 2 0 100

5g 5 25 0 0 20

5g 0 0 0 0 0

3g 0 0 0 0 0

6g 0 0 0 0 0

Whey

Fruit

BCAA

Creatine

Beta Alanine

L-Citrulline

Total 36 48 8 4 372

POST WORKOUT (5PM) CHOCOLATE BANANA SHAKEIngredients Amount Protein Carbs Fibre Fats Kcal

1 1 27 3 0 112

25g 10 6 4 3 91

1 tbsp 0 2 1 1 17

300ml 15 9 0 0 96

100g 10 4 0 0 56

Banana

PB2 Powder

100% Cocoa Powder

Fairlife 0% Milk

Low Fat Greek Yoghurt(Total Fage 0%)

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 4

Total 31 59 6 6 414

EVENING MEAL (8PM) TUNA STEAK & ASPARAGUSIngredients Amount Protein Carbs Fibre Fats Kcal

100g 23 0 0 5 137

65g 3 50 2 1 221

50g 1 2 1 0 12

30g 0 3 1 0 12

Tuna Steak (season withblack pepper and olive

oil)

Rice

Asparagus

Onion

Peppers 30g 0 2 1 0 8

Lemon 1/2 0 2 1 0 8

Light Soya Sauce 2 tbsp 4 0 0 0 16

CAPLABS 1x Green Tea, 1x Scoop BCAA

Whey Protein or Food

CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:

Pre-Workout:

Post Workout:

Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 5

DAILY GOALProtein Carbohydrates Fats Calories

166 213 32 1804

Total 36 45 16 9 405

BREAKFAST (9AM) VEGGIE OMELETTE WITH BEANS Ingredients Amount Protein Carbs Fibre Fats Kcal

2 14 0 0 8 128

1 cup 1 3 1 0 16

75g 0 3 0 0 12

2 slices 4 15 3 1 85

200g 10 20 12 0 120

30g 7 4 0 0 44

Whole Eggs

Spinach

Tomatoes

7 Sprouted Ezikiel Bread

Black Beans

2% Cheese

Total 21 70 7 12 472

LUNCH (1PM) SWEET CHILLI SALMONIngredients Amount Protein Carbs Fibre Fats Kcal

60g 4 50 2 1 225

75g 15 0 0 10 150

3-4 tbsp 2 15 0 1 77

2 cup 0 5 5 0 20

White Rice

Salmon

Sweet Chilli Sauce

Vegetables (2 portions)

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 6

Total 33 35 6 2 290

EVENING MEAL (8PM) BERRY PUDDINGIngredients Amount Protein Carbs Fibre Fats Kcal

200g 20 8 0 0 112

200g 2 22 6 0 96

50g 6 2 0 2 50

100ml 5 3 0 0 32

Pinch 0 0 0 0 0

Low Fat Greek Yoghurt(Total Fage 0%)

Berries

Cottage Cheese 2%

O% Fairlife Milk

Cinnamon

Stevia Sweetner 1 tsp 0 0 0 0 0

Total 45 42 3 4 384

POST WORKOUT (5PM) MUSELI Ingredients Amount Protein Carbs Fibre Fats Kcal

1 scoop 25 3 0 1 121

45g 5 30 3 3 167

300ml 15 9 0 0 96

Whey

Muesli

0% Fairlife Milk

Total 31 21 4 5 240

UNTITLEDIngredients Amount Protein Carbs Fibre Fats Kcal

1 scoop 25 3 0 2 130

1 bar 1 18 4 3 90

5g 5 0 0 0 20

5g 0 0 0 0 0

3g 0 0 0 0 0

6g 0 0 0 0 0

Whey

Fiber One Bar

BCAA

Creatine

Beta Alanine

L-Citrulline

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 7

CAPLABS 1x Green Tea, 1x Scoop BCAA

Whey Protein or Food

CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:

Pre-Workout:

Post Workout:

Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 8

DAILY GOALProtein Carbohydrates Fats Calories

157 208 34 1766

Total 30 6 1 16 288

BRUNCH (11AM) FRIED EGGS & VEGGIESIngredients Amount Protein Carbs Fibre Fats Kcal

4 24 0 0 16 240

1 cup 1 3 1 0 16

75g 0 3 0 0 12

5g 5 0 0 0 20

Whole Eggs

Spinach

Tomatoes

BCAA

Total 35 67 12 7 471

PRE WORKOUT (3PM) OATMEAL WITH BERRIESIngredients Amount Protein Carbs Fibre Fats Kcal

35g 7 28 6 4 176

300ml 1 9 0 3 67

200g 2 22 6 0 96

Oatmeal

Unsweetened AlmondMilk

Blueberries

200g 20 8 0 0 112Low Fat Greek Yoghurt(Total Fage)

1 tsp 0 0 0 0 0Stevia Sweetner

Pinch 0 0 0 0 0Cinnamon

5g 5 0 0 0 20BCAA

5g 0 0 0 0 0Creatine

3g 0 0 0 0 0Beta Alanine

6g 0 0 0 0 0L-Citrulline

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 10

Total 47 77 13 3 523

EVENING MEAL (8PM) GRILLED FISH Ingredients Amount Protein Carbs Fibre Fats Kcal

300g 6 54 6 0 240

200g 34 0 0 2 154

75g 4 11 4 0 60

Potatoes

White Fish (grilled ingarlic & herbs)

Peas

100g 1 4 1 0 20

1 cup 2 8 2 1 49

Tomatoes (Roasted)

Kale

Total 45 58 4 8 484

POST WORKOUT (5PM) FLAPJACK & SHAKE Ingredients Amount Protein Carbs Fibre Fats Kcal

1 20 30 2 6 254

1 Piece 0 25 2 0 100

1 Scoop 25 3 0 2 130

Protein Flapjack

Fruit

Whey

CAPLABS 1x Green Tea, 1x Scoop BCAA

Whey Protein or Food

CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:

Pre-Workout:

Post Workout:

Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 11

Total 27 17 7 17 329

LUNCH (11AM) SHRIMP SALAD Ingredients Amount Protein Carbs Fibre Fats Kcal

150g 22 0 0 1 97

50g 3 9 3 0 48

75g 1 4 2 0 20

Half Bag 0 2 0 0 8

Half 1 2 2 16 156

1 tsp 0 0 0 0 0

Shrimp

Peas

Peppers

Mixed Salad

Avocado

Spices

DAILY GOALProtein Carbohydrates Fats Calories

156 128 67 1739

Total 35 22 3 13 345

BREAKFAST (7AM) SCRAMBLED EGGSIngredients Amount Protein Carbs Fibre Fats Kcal

1 Slice 4 15 3 1 85

3 18 0 0 12 180

50g 8 4 0 0 48

10g 3 1 0 0 16

7 Sprouted Ezikiel Bread

Whole Eggs

Fat Free Cream Cheese

Fat Free Cheese

75g 2 2 0 0 16Mushrooms

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 12

Total 35 39 2 16 440

POST WORKOUT (5PM) CARAMEL RICE CAKES & SHAKE Ingredients Amount Protein Carbs Fibre Fats Kcal

30g 8 4 2 15 183

3 3 33 0 0 144

1 Scoop 24 2 0 1 113

Nut Butter

Caramel Rice Cakes

Whey w/ Water

Total 27 45 17 3 315

EVENING MEAL (8PM) SWEET POTATO FRIES & CHICKENIngredients Amount Protein Carbs Fibre Fats Kcal

200g 4 40 5 0 176

150g 21 1 10 3 115

50g 2 4 2 0 24

Sweet Potato (Mashed)

Quorn Chicken Pieces

Broccoli

1-2 tbsp 0 0 0 0 0Hot Sauce

Total 32 5 4 18 310

PRE WORKOUT (3PM) WHEY & NUTSIngredients Amount Protein Carbs Fibre Fats Kcal

1 scoop 25 3 0 2 130

30g 7 2 4 16 180

5g 0 0 0 0 0

3g 0 0 0 0 0

6g 0 0 0 0 0

Whey

Almonds

Creatine

Beta Alanine

L-Citrulline

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 13

CAPLABS 1x Green Tea, 1x Scoop BCAA

Whey Protein or Food

CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:

Pre-Workout:

Post Workout:

Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 13

Total 53 34 17 20 528

LUNCH (2AM) TUNA & SWEETCORN WRAPIngredients Amount Protein Carbs Fibre Fats Kcal

1.5 can 36 0 0 1 153

1 wrap 10 7 8 2 86

100g 3 4 2 0 28

100g 2 12 2 2 74

75g 0 3 0 0 12

75g 1 4 2 0 20

Canned Tuna

Flatout Low Carb Wraps

Spinach

Corn

Tomatoes

Pepper

50g 1 3 3 7 79Avocado

2 tbsp 0 1 0 8 76Low Fat Mayonnaise

DAILY GOALProtein Carbohydrates Fats Calories

165 133 65 1777

Total 32 47 10 8 388

BREAKFAST (10AM) OATMEAL & BERRIES Ingredients Amount Protein Carbs Fibre Fats Kcal

30g 11 26 3 2 166

100g 1 12 7 1 61

300ml 15 9 0 0 96

1 tsp 0 0 0 5 45

Oatmeal

Raspberries

0% Fairlife Milk

MCT/ Coconut Oil

5g 5 0 0 0 20BCAA

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 14

Total 23 39 17 36 572

EVENING MEAL (8PM) BLACK BEAN & FETA SALADIngredients Amount Protein Carbs Fibre Fats Kcal

200g 10 20 12 0 120

150g 2 5 3 0 28

1 1 6 2 0 28

75g 0 3 0 0 12

2 tsp 1 2 0 1 21

50g 9 1 0 21 229

Black Beans

Mixed Leaf Salad

Red Peppers

Tomatoes

Reduced Fat Parmesan

Feta Cheese

1 tbsp 0 0 0 14 126Olive Oil

1 tbsp 0 2 0 0 8Balsamic Vinegar

Total 5 0 0 0 20

PRE WORKOUT (3PM) Ingredients Amount Protein Carbs Fibre Fats Kcal

5g 5 0 0 0 20

5g 0 0 0 0 0

3g 0 0 0 0 0

BCAA

Creatine

Beta Alanine

6g 0 0 0 0 0L-Citrulline

Total 52 13 0 1 269

POST WORKOUT (5PM)Ingredients Amount Protein Carbs Fibre Fats Kcal

300ml 15 9 0 0 96

1.5scoops 37 4 0 1 173

0% Fairlife Milk

Whey

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 15

CAPLABS 1x Green Tea, 1x Scoop BCAA

Whey Protein or Food

CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:

Pre-Workout:

Post Workout:

Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 16

Protein Carbohydrates Fats Calories

- - - -

Total 33 29 7 14 374

BREAKFAST (10AM) PROTEIN PANCAKES

DAILY GOAL

Ingredients Amount Protein Carbs Fibre Fats Kcal

35g 5 20 4 2 118

1/2 scoop 12 1 0 1 61

100ml 10 1 0 0 44

50g 6 2 0 2 50

2 tsp 0 5 0 0 20

10g 0 0 0 9 81

Oats

Whey

Egg White

Cottage Cheese 2%

Sugar Free Maple Syrup

Butter

100g 1 11 3 0 48Blueberries

Total 29 5 0 24 352

LUNCH (2AM) CHEESE & TOMATO OMELETTEIngredients Amount Protein Carbs Fibre Fats Kcal

3 18 0 0 12 180

50g 0 2 0 0 8

1 tsp 0 0 0 0 0

Whole Eggs

Tomatoes

Dried Mixed Herbs

50g 11 3 0 12 1642% Cheese

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 17

Total 41 36 10 17 461

POST WORKOUT (5PM) BERRY YOGHURT & SHAKEIngredients Amount Protein Carbs Fibre Fats Kcal

100g 1 6 4 1 37

100g 1 5 2 0 24

200g 20 8 0 0 112

300ml 1 9 0 3 67

1 tsp 0 0 0 0 0

Strawberries

Blueberries

Low Fat Greek Yoghurt(Total Fage 0%)

Almond Milk

Stevia Sweetner

2 Squares 5 6 4 13 16185% Dark Chocolate

1/2 Scoop 13 2 0 0 60Whey

Total 5 0 0 0 20

PRE WORKOUT (3PM) Ingredients Amount Protein Carbs Fibre Fats Kcal

5g 5 0 0 0 20

5g 0 0 0 0 0

3g 0 0 0 0 0

BCAA

Creatine

Beta Alanine

6g 0 0 0 0 0L-Citrulline

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 18

Total 44 58 8 9 489

EVENING MEAL (8PM) GRILLED SHRIMP, HALLOUMI & WEDGES Ingredients Amount Protein Carbs Fibre Fats Kcal

200g 30 0 0 1 129

30g 6 1 0 8 100

200g 4 48 6 0 208

75g 1 3 1 0 16

Shrimp

Halloumi Cheese

Sweet Potato Wedges (2-3sprays of Butter Spray,sprinkling of Sea Salt)

Spinach

100g 3 3 1 0 24Mushroom

75g 0 3 0 0 12Tomatoes

CAPLABS 1x Green Tea, 1x Scoop BCAA

Whey Protein or Food

CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:

Pre-Workout:

Post Workout:

Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 19

Protein Carbohydrates Fats Calories

146 42 80 1472

DAILY GOAL

Total 28 4 3 27 371

BREAKFAST (10AM) EGGS, BACON & AVOCADOIngredients Amount Protein Carbs Fibre Fats Kcal

3 18 0 0 12 180

2 (30g) 9 1 0 8 112

50g 1 3 3 7 79

Whole Eggs

Lean Bacon

Avocado

Total 39 7 4 5 229

LUNCH (2PM) SHRIMP SALADIngredients Amount Protein Carbs Fibre Fats Kcal

1 6 0 0 4 60

200g 30 0 0 1 129

200g 3 7 4 0 40

1-2 tbsp 0 0 0 0 0

Whole Egg

Shrimp

Mixed Leaf Salad

Waldens FarmSalad Dressing

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 20

Total 5 0 0 0 20

PRE WORKOUT (3PM) Ingredients Amount Protein Carbs Fibre Fats Kcal

5g 5 0 0 0 20

5g 0 0 0 0 0

3g 0 0 0 0 0

BCAA

Creatine

Beta Alanine

6g 0 0 0 0 0L-Citrulline

Total 44 18 6 31 527

POST WORKOUT (5PM) PB PUDDING & SIDE OF NUTSIngredients Amount Protein Carbs Fibre Fats Kcal

300g 30 8 0 0 152

30g 8 4 2 15 183

1 tbsp 0 2 1 1 17

30g 6 4 3 15 175

Low Fat Greek Yoghurt(Total Fage 0%)

Nut Butter

Mixed Leaf Salad

100% Cocoa Powder

Crushed Hazelnut

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 21

CAPLABS 1x Green Tea, 1x Scoop BCAA

Whey Protein or Food

CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:

Pre-Workout:

Post Workout:

Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA

Total 35 13 5 17 345

EVENING MEAL (8PM) MAHI MAHI Ingredients Amount Protein Carbs Fibre Fats Kcal

170g 33 0 0 3 159

100g 1 6 3 0 28

75g 1 4 2 0 20

2 tbsp 0 3 0 0 12

1 tbsp 0 0 0 14 126

1-2 tsp 0 0 0 0 0

Mahi Mahi

Cabbage Slices

Peppers

Salsa

Olive Oil

Mexican Spices

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 22

Protein Carbohydrates Fats Calories

143 59 84 1564

DAILY GOAL

Total 5 0 0 0 20

PRE WORKOUT (3PM) Ingredients Amount Protein Carbs Fibre Fats Kcal

5g 5 0 0 0 20

5g 0 0 0 0 0

3g 0 0 0 0 0

BCAA

Creatine

Beta Alanine

6g 0 0 0 0 0L-Citrulline

Total 32 5 3 16 292

BREAKFAST (10AM) WHEY & NUTSIngredients Amount Protein Carbs Fibre Fats Kcal

1 Scoop 25 3 0 1 121

30g 7 2 3 15 171

Whey

Nuts

Total 38 7 4 20 360

LUNCH (2PM) EGG SALADIngredients Amount Protein Carbs Fibre Fats Kcal

5 30 0 0 20 300

200g 3 7 4 0 40

1-2 tbsp 0 0 0 0 0

Whole Eggs

Mixed Leaf Salad

5g 5 0 4 0 20BCAA

Waldens Farm RanchSalad Dressing

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 23

Total 37 24 9 31 523

EVENING MEAL (8PM) BUNLESS BURGERSIngredients Amount Protein Carbs Fibre Fats Kcal

2 28 16 5 14 302

50g 0 2 1 0 8

50g 0 0 1 0 0

75g 1 2 2 0 12

2 tbsp 0 3 0 0 12

1 tbsp 0 1 0 5 49

Chickpea Burgers

Onion

Lettuce

Peppers

Salsa

Low-fat Mayo

Cheese Slice 2 8 0 0 12 140

POST WORKOUT (5PM) STRAWBERRY CHOC PUDDINGIngredients Amount

Total:

Protein Carbs Fibre Fats Kcal

150g 0 7 5 0 28

1 tbsp 0 2 1 1 17

Strawberries

100% Cocoa Powder

1 tsp 0 2 1 1 17Stevia

30g 6 2 3 16 176Nuts

36 23 9 17 389

300g 30 12 0 0 168Low Fat Greek Yoghurt

(Total Fage 0%)

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 24

CAPLABS 1x Green Tea, 1x Scoop BCAA

Whey Protein or Food

CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:

Pre-Workout:

Post Workout:

Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 25

DAILY GOALProtein Carbohydrates Fats Calories

150 56 76 1508

Total 37 15 3 17 361

BREAKFAST (9PM) YOGURT & NUTSIngredients Amount Protein Carbs Fibre Fats Kcal

30g 7 3 3 17 193

1 tsp 0 0 0 0 0

100% Cocoa Powder

Fairlife 0% Milk

1 tbsp 0 0 0 0 0Sugar Free Flavdrops

(Flavouring)

300g 30 12 0 0 168Low Fat Greek Yoghurt

(Total Fage 0%)

Total 32 15 3 26 422

LUNCH (2PM) CHOCOLATE PB SMOOTHIEIngredients Amount Protein Carbs Fibre Fats Kcal

1 tbsp 0 2 1 1 17

30g 7 4 2 16 188

200g 24 8 0 6 182

1 tsp 0 0 0 0 0

300ml 1 1 0 3 35Unsweetened AlmondMilk

100% Cocoa Powder

Peanut Butter

Low Fat Cottage Cheese

Stevia

1 tbsp 0 0 0 0 0Waldens Chocolate Sauce

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 26

POST WORKOUT (5PM) WHEY & CHOCOLATEIngredients Amount Protein Carbs Fibre Fats Kcal

1.5 Scoop 37 5 0 2 186

2 Squares 5 6 4 13 161

Total: 42 11 4 15 347

Whey

85% Dark Chocolate

Total 34 15 9 18 358

EVENING MEAL (8PM) VEGGIE SAUSAGESIngredients Amount Protein Carbs Fibre Fats Kcal

2 17 7 5 5 141

100g 3 3 1 0 24

2 12 0 0 8 120

1 tsp 0 0 0 0 45

150g 2 5 1 0 28

Veggie Sausages

Tomato

Scrambled Eggs

MCT/ Coconut Oil

Side Salad & Vegetables

Total 5 0 0 0 20

PRE WORKOUT (3PM) Ingredients Amount Protein Carbs Fibre Fats Kcal

5g 5 0 0 0 20

5g 0 0 0 0 0

3g 0 0 0 0 0

6g 0 0 0 0 0

BCAA

Creatine

Beta Alanine

L-Citrulline

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 27

CAPLABS 1x Green Tea, 1x Scoop BCAA

Whey Protein or Food

CAPLABS 1x Green Tea, 2x Omega 3, 1x Probiotic, 1x Blood Sugar, 1x Thyroid & MetabolismAM:

Pre-Workout:

Post Workout:

Evening Supplements CAPLABS Sleep Eazy,1x Scoop BCAA

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 28

PROTEIN SOURCESIngredients Amount Protein Carbs Fibre Fats Kcal

100g 22 0 0 7 151Turkey

100g 23 0 0 1 101Veal (3%)

100g 22 0 0 3 115Pork

100g 22 0 0 3 115Beef (3%)

100g 22 0 0 5 133Beef (5%)

100g 24 0 0 9 177Steak

100g 33 11 2 26 410Beef Jerky

100g 15 0 0 0 60Prawn (Shrimp; uncooked)

100g 20 0 0 13 197Salmon (uncooked)

100g 17 0 0 2 86White Fish (uncooked)

100g 23 0 0 5 137Tuna (uncooked)

1 egg 6 0 0 4 60Egg

100ml 10 1 0 0 44Egg Whites (Liquid)

1.5 candrainedweight(~170g)

36 0 0 1 153Canned Tuna

100g 25 1 0 2 122Turkey Bacon

100g 14 10 2 9 177Lean Turkey Sausages

Chicken 100g 23 0 0 1 101

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 29

100g 25 0 0 40 460Low Fat Cheese

100g 12 4 0 3 91Cottage Cheese (2%)

100g 10 4 0 0 56Low Fat Greek Yoghurt(0% Total Fage)

100ml 0 3 0 1 21Almond Milk(Unsweetened)

100g 26 13 0 1 165Fat Free Cheese

100g 16 8 0 1 105Fat Free Cream Cheese

100g 8 2 0 5 85Tofu

100ml 5 3 0 0 32O% Fairlife Milk

100ml 3 5 0 2 502% Dairy Milk

1 20 30 2 6 254Protein Flapjack

CARBOHYDRATESIngredients Amount Protein Carbs Fibre Fats Kcal

100g 7 82 3 1 365White Rice (uncooked)

100g 8 77 4 3 367Brown Rice (uncooked)

100g 2 18 0 2 80Potato (uncooked)

100g 2 20 3 0 88Sweet Potato (uncooked)

100g 8 80 3 2 370Pasta (uncooked)

100g 8 80 8 6 406Rice Pasta

100g 13 73 3 2 362Cous cous

100g 14 64 7 6 366Quinoa

100g 14 56 11 7 343Oatmeal

100g 6 90 2 1 393Puffed Rice

100g 4 86 3 5 405Children's Cereal

100g 11 67 7 6 366Muesli

1 cake 1 6 0 0 28Rice Cakes

1 cake 1 11 0 0 48Caramel Rice Cakes

1 Slice 4 15 3 1 857 Sprouted Ezikiel Bread

100g 8 54 3 7 311Tortilla Wraps (White)

100g 8 50 4 1 241Baguette

100g 5 10 6 0 60Black Beans

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 30

FRUITSIngredients Amount Protein Carbs Fibre Fats Kcal

100g 4 11 6 0 60Red Kidney Beans

100g 5 18 6 0 92Refried Beans

100g 6 16 7 3 115Chickpeas (Tinned)

100g 6 81 1 0 348Cream of Rice

1 1 27 3 0 112Banana

1 0 25 4 0 100Apple

100g 11 13 1 0 56Pineapple

100g 1 6 4 1 37Strawberries

1 1 10 2 0 44Orange

100g 1 12 7 1 61Raspberries

100g 1 11 3 0 48Blueberries

100g 0 12 5 0 48Cranberries (Fresh)

100g 0 9 1 0 36Melon (Honeydew)

1 1 11 2 0 48Kiwi

100g 0.5 17 1.8 0.3 73Mangos

100g 1 5 2 0 24Rhubarb

1 1 26 4 0 108Grapefruit

100g 1 11 2 0 48Apricots (Fresh)

1 1 5 3 2 42Lemon

1 0 5 2 0 20Lime

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 31

VEGETABLESIngredients Amount Protein Carbs Fibre Fats Kcal

100g 5 15 5 0 40Broccoli

100g 0 25 4 0 80Green Peas

100g 2 4 2 0 24Asparagus

100g 1 6 3 0 28Aubergine

100g 2 7 3 0 36Green Beans

100g 1 12 7 1 60Leek

100g 3 3 1 0 24Mushrooms

100g 2 5 3 0 28Cauliflower

100g 3 3 1 1 33Zucchini

100g 10 10 5 5 125Edamame

100g 3 9 4 0 48Brussel Sprouts

100g 3 10 2 1 61Kale

100g 3 26 2 0 116Artichoke

100g 1 6 3 0 28Cabbage

100g 2 4 2 0 24Swiss Chard

100g 1 12 2 0 52Butternut Squash

100g 1 6 2 0 28Turnip

100g 1 18 5 0 76Parsnips

100g 3 4 2 0 28Spinach

100g 1 3 2 0 16Lettuce

100g 1 3 2 0 12Cucumber

100g 1 10 3 0 44Carrot

100g 1 3 2 0 16Celery

100g 1 5 2 0 24Bell Pepper

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 32

100g 2 10 3 0 48Beetroot

100g 1 10 2 0 44Onion

100g 1 4 1 0 20Tomatoes

100g 2 12 2 2 74Corn

FATSIngredients Amount Protein Carbs Fibre Fats Kcal

100g 28 13 8 49 605Peanut Butter

100g 22 5 12 59 639Almond Butter

100g 14 12 7 68 716Walnuts

100g 18 27 3 44 576Cashew Nuts

100g 20 21 10 47 587Almonds

100g 8 14 9 76 772Macademia Nuts

100g 7 10 21 68 680Desiccated Coconut

100g 18 42 34 32 528Chia Seeds

100g 18 29 27 42 566Flaxseed (Seeds)

Oils (Olive, Nuts,Macadamia, Coconut Oil

etc)

100g 13 38 15 45 60985% Dark Chocolate

1 tsp 0 0 0 5 45

1/2 tbs 0 0 0 7 63

1 tbsp 0 0 0 14 126

100g 1 4 3 15 155Olives

100g 8 14 6 10 24Hummus

100g 2 9 7 15 179Avocado (without stone)

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 33

SUPPLEMENTSIngredients Amount Protein Carbs Fibre Fats Kcal

1 Scoop 25 3 0 1 121Whey Protein

1 0 0 0 1 9Omega 3

1 scoop 0 30 0 0 120Intra-MD

100g 0 91 0 0 364Dextrose

10g 5 0 0 0 20BCAA

5g 0 0 0 0 0Creatine

3g 0 0 0 0 0Beta Alanine

6g 0 0 0 0 0L-Citrulline

CONDIMENTSIngredients Amount Protein Carbs Fibre Fats Kcal

1 tsp 0 0 0 0 0 Hot SauceHot Sauce

1 tbsp 0 3 0 0 30Low Fat Ranch

100g 0 2 0 0 8Canned Tomatoes

1 tsp 0 1 0 0 40Low Fat Mato

1 tsp 0 4 0 0 16Brown Sauce

1 tsp 0 0 0 0 8Light Soy Sauce

1/2 cup 3 13 1 2 82Light Tomato Pasta Sauce

1 tsp 0 0 0 0 0Walden Farm SaladDressing (multipleflavours available)

3-4 tbsp 2 15 0 1 77Sweet Chilli Sauce

1 tsp 0 0 0 0 8Mexican & Chinese Spices

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 34

Heinz Low Sugar TomatoKetchup

1 tbsp 0 1 0 0 4

60ml 0 7 0 0 28Sugar Free Maple Syrup

1 tbsp 0 2 1 1 17100% cocoa

PInch 0 0 0 0 0Cinnamon

2 tbsp 0 3 2 2 50PB2

2 tsp 0 2 0 0 8Balsamic Vinegar

2 tsp 1 2 0 1 21Reduced Fat Parmesan

90 DAY BIKINI FISH & VEGETARIAN PLAN

WWW.RUDYMAWER.COM 35