h$76 9@b@e@ 9f;pbikinibody.s3.amazonaws.com/bbx/bbx_diet21days.pdf · things like eating/drinking...

bikini bodyeATSbikini body

valerie waters

bikini body diet! I am going to keep this really simple for you. You want to lose

weight. I can help. You will be amazed at how quickly this can happen

without starving, without purchasing prepackaged meals or doing crazy

things like eating/drinking only juice, soups or pureed foods. And yes, I

have seen it all. Over the years I have helped many hundreds of people get

in shape. The reasons may change (nude scene, photo shoot, wedding,

beach vacation, etc.) but how to do it does not. I have purposely not gone

into a lot of detail on the why’s and the why not’s - you can get that in

any of my other programs. Here, I’ve simply layed out what you need to

do. Now you need to do it.

! The guidelines and tell you what to eat and what not to eat. The

cliche “everything in moderation” really doesn’t apply here. There are

foods that are definite NO’s for the next 21 days either because they are

TRIGGER foods (meaning once you start it’s hard to stop) or beause once

they’re eliminated, weightloss becomes so much easier. The easiest thing

is to follow my food rules.

1. The No’s

I am asking you to temporarily eliminate certain foods. This actually makes

things much easier for you becuase there are fewer decisions you have to

make. When I say “no pasta” you now don’t even need to look at that part

of the menu. If you do not do this, your results will NOT be spectacular. At

the end of the 21 days it will be your choice to continue on this plan or

move into a little bit more moderate program like Red Carpet Ready. You

may feel so good that you want to keep going and that’s okay.

NO processed foods: cookies, cakes, pasta, frozen meals, fast food,

crackers, cereals, pancake mixes, etc.

NO bread of any kind!

NO alcohol - it’s ONLY 21 days. After that you can have 2 drinks/week

NO sodas

NO sugar

NO Flour - not event whole wheat

2. Toss It.

I always have my clients start with a kitchen purge. The reason is simple. I

don’t want you to be tempted to blow it in a moment of weakness. Those

crackers or cookies that call your name when you’re tired, stressed or sad,

they have to go. I would much rather you have to drive somewhere to have

to fix a sugar craving - at least you have time to change your mind. Most

likely, you won’t feel like leaving the house. So get to it, toss it, give it

away or at the very least, get it out of sight and out of reach. This

includes everything on the NO list and then some...

• Cookies, cakes, candy, chocolate (except dark chocolate), ice cream,

frozen yogurt

• Anything containing wheat: bread, mu!ngs, pasta, frozen diet foods

• Boxed rice mixes, white rice

• Sugar or added sugar (be sure to check the labels) - Processed peanut

butter, jams and jellies, ketchup - most processed foods

• Anything that has a bunch of words you can’t pronounce on the label

• Deli meat that comes in a package

• Sodas (even diet)

• Alcohol

• Fruit Juice

•Milk

•Nothing labeled “low carb” or “fat free”. If they need to label it, it’s filled

with crap you don’t want!

3. Shop

Once your kitchen has been purged, you want to re-stock it with all sorts

of healthy foods, spices and supplements - not only to make getting your

bikini body easier, but much more enjoyable. For now, let’s get started

with the basics:

• Organic Free Range Eggs

• Eggology, or liquid egg whites - this will make breakfast a snap!

•Organic free range chicken thighs or breasts

• Salmon or Halibut (I like to buy fish on the day I’m going to cook it, the

other meats I can freeze)

• 1-2 bags of large, raw, peeled and deveined frozen shrimp

• Frozen blackberries, cherries, mango, pineapple and mixed berries

•Good quality olive oil

• All natural almond and/or peanut butter

• Butter (real butter, not the fake stu")

• Variety of produce such a spinach, lettuce, peppers, onions, zucchini,

mushrooms, tomatoes, asparagus, etc.

• Lemon and limes

• Almonds, Walnuts, Cashews

•Gogi berries

• Raw Cacao

• Sea Salt

• Fresh herbs and spices

That should get you started. If you don’t cook much, don’t over stock. It’s

not hard to stop at the market every couple days when you don’t need a

lot.

4. BE prepared

This is incredibly important. Not being prepared is setting yourself up for

failure. You want to make sure your pantry is purged and re-stocked with

healthy foods. If you make chicken for dinner, make enough for lunch the

next day. If you know that you will be in back to back meetings, have

some almonds and gogi berries with you, or pack a mini cooler if you

know that you’ll be running around all day. Do not assume that healthy

food will be available wherever you go. You MUST plan ahead. The cliche

“Failing to plan is planning to fail” applies. Let “Plan, prep, prepare” be

your new mantra.

5. Eat protien at each meal and snack

This could be debated forever. The reason I recommend this is because in

my experience, this is not only the fastest way to lose weight but it’s best

way to keep you satisfied, perserve lean muscle and keep the weight o"!

Now this doesn’t mean you can eat as much as you want nor will you be

eating pork rinds and deli meat. Your portion of protein for meals will be

about 4 ounces. That portion size should fit inside your palm. If you are

not sure, weigh it. After you’ve weighed enough foods, you will be better

about eyeballing it. Your snack portion will be about 1.5 ounces. A little

protein often, really does go a long way.

6. Eat your veggies!!

This is a diet cliche for a reason. if you want to be thinner, have more

energy, improve the quality of your skin and build up your immune

system, then eat your veggies. These low calorie, nutrional powerhouses

can do all that and more. Plus they fill you up without filling you out.

Choose fresh, in season and locally grown when possible. Keep frozen

veggies on hand for emergencies The key to getting your loved ones to

eat more vegetables with you? Be a little sneaky and add di"erent kinds to

your salads or make soup out of them. Try cooking them in lots of

di"erent ways; roasted, grilled, sauteed or raw. Veggies don’t always have

to be steamed. Your choices are practically limitless.

Get your kids more involved by taking them to the farmers market with

you and let them try the fresh fuits and veggies. The experience of

choosing them might make them more inclined to eat them. The farmers

market will also tell you what’s local and in season. All produce tastes

better when it’s fresh.

7. Drink Water!

This is so incredibly important. I want you to drink 80-100 oz. of pure

water each day. Yes, I know you will need to use the restroom a lot! You

will get used to it. Drinking water will help you lose weight. First o", it will

suppress your appetite and that’s always a good thing. More important, it

helps with fluid retention. Because water is vitally imporant for every

function in your body, if you are not drinking enough, your body will hold

on to water. Simply by drinking more water consistently, your body will

release excess water weight!

8. Fill Up With FIber

Dietary fiber is the indigestible part of plant foods that moves through the

gastrointestinal tract, cleaning it out, aiding elimination, and helping

prevent gastrointestinal disease. Adequate fiber intake has been linked to

reduced risk of obesity, diabetes, high cholesterol, and colon cancer.

Moreover, fiber increases the satiety value of a meal, adding bulk and

substance to help keep you fuller longer. Fiber in food helps you to be

more satisfied on less calories, always a god thing!

Fiber is classified as either soluble or insoluble. Soluble fiber dissolves in

water and can be broken down by bacterial enzymes, while insoluble fiber

cannot. Both types of fiber have di"erent health benefits. Soluble fiber has

a beneficial e"ect on cholesterol and protects against heart disease.

Insoluble fiber may protect against colon cancer. Both types of fiber help

prevent constipation and promote intestinal health.

This plan includes lots of fiberous vegetables but you may still want to

consider adding a fiber supplement. I start each day with a heaping

tablespoon of CHIA SEEDS. You might also consider flax seeds. Regardless

the source, aim for 25 grams of fiber each day.

9. Cook, at least a little

You do not need to be a chef or even a good cook to succeed on this plan.

You will do just fine ordering out or picking up. With that said, I would still

prefer if you learn to cook a little. This gives you so much more control of

what goes into your food and of course into your body. It also gets you into

the habit of weighing your food and controlling your portions. I have

provided you with some simple recipes but feel free to experiment.

Inspiration is everywhere. The worst case scenario is a meal here or there is

not the best tasting, but rarely will it be so bad that a little salsa can’t fix it.

Some meals aren’t so much cooking as they are assembling, like this one:

put 2 giant handfuls of greens in a bowl, add 4 oz of any cooked protein,

such as grilled chicken from the night before, add some veggies, drizzle with

olive oil, squeeze half a lemon, sprinkle a dash of sea salt and toss! Voila!

Dinner!!

10. Choose organic, it’s worth it

As much as possible, choose organic fruits and vegetables. I really do believe

it makes a di"erence. I once heard an analogy that traditionally grown and

chemically sprayed apples were a lot like eating apples sprayed with Raid.

Even if you washed one, would you still want to eat it? I’ve chosen organic

products ever since and I hope you do the same.

11. Meat and Eggs

This plan requires protein. You will be choosing from fish, chicken, turkey,

eggs and beef. We could debate the morality issue of killing animals until

the sun sets in the east but I’m just going to share with you where I stand.

I am an animal lover, but I also believe in the basics of the Paleo theory

that says evolution takes a long time. Given that, I believe we do best

physically, emotionally and energetically when our diets more closely

resemble our hunter/gatherer ancestors, which means I’m going to eat

meat and I will ask you to do the same. I also believe the cliche, “we are

what we eat”. If you eat a bunch of crap, your body won’t run so well and

you won’t feel so good. Doesn’t it make sense that this would also apply

to what you eat, eats?

This is what I would like you to do:

• Respect the animal. They should be raised ethically on their natural diet,

free from hormones and unnecessary antibiotics and with room to move

around

• Respect and support the farmers that raise grass fed cows and cage free

chickens. This is much more expensive for them but they are giving the

animals dignity in life and in death

• Choose wild caught fish, not farm raised. Farm raised fish is like factory

farmed cattle

• Be aware of fish on the endagered list and make a di"erent choice

Please remember, you have a voice and we all count. You cast your vote

everyday at the market with how you spend your grocery money. So please

support the farmers, fisherman and growers that choose to do the thing

most right, as opposed to the thing most profitable. It is good for your

body, it’s good for your soul and it’s good for the planet.

12. Putting it together

I thought it would be helpful if I gave you an example of how I might put

this together. Keep in mind that the snacks are there to help you keep

your blood sugar stable and not let too much time pass between meals.

So, sometimes you will have one in the morning and one in the afternoon

and sometimes, you may have both in the afternoon. It all deends on when

you get up, when you eat breakfast and when you workout.

One of my most typical days looks like this:

5:30 AM - Wake up & make co"ee

5:40 AM - Chia Seeds and Supergreens in Coconut Water

5:55 AM - Cherry Berry Cacao Kapow Smoothi (snack) + 1 cup co"ee

6:30 AM - Client

8:00 AM - Client

9:15 AM - My workout

10:30 AM - Breakfast: Bikini Scramble + 1/2 tomato and 1/3 avocado

11 - 1 PM - Clients

1:30 PM - Lunch: Val’s Speedy Shrimp & Spinach

2-4 PM - Create products & workouts, return phone calls, do interviews

4:30 PM - Snack: Almonds, Gogi Berries, Cacao Nibs

4:30 - 5:30 PM - End of the day o!ce stu"

6 PM - Sometimes Yoga

7 PM - Dinner: Roasted Salmon and Asparagus. I have this a lot because

it’s so easy. Put Salmon and Asparagus on a cookie sheet, drizzle with

olive oil and stick it in the oven at 400 degrees for about 12 minutes. Easy

peasy!

9-10 PM - Chill. Read. Sometimes a little TV.

10:30 PM - Bedtime.

I keep things really simple. I don’t need complicated meals, just yummy,

healthy ones. I need workouts that challenge me but not through

complicated choreography. And I just feel better when I do what I know I

need to do. I feel amazing when I know I made a di"erence. The

testimonials and feeback I get from clients is why I keep doing this. So if

you like your results, please let met knows. I would love to hear from you!

Grilled Chicken Salad

With Parmesan Crisp

It’s never a

question of can

you, but will

you?

-Val

B R E A K F A S T

todays food

Bikini Body Scramble

With Sliced Tomato

L U N C H

Roasted Salmon

With Easy Tomato Sauce (or not)

and Roasted Asparagus

D I N N E R

1/2 cup Greek yogurt + handful of berries + 1 T. slivered almonds

S N A C K 1 S N A C K 2

!"#$$%&'%()*+),-

Turkey & Cheese Roll Up

week 1 1

Salmon Salad

4 oz. leftover roasted salmon on greens (I like arugula), add 1/2 chopped tomato and some chopped red onion.

Dress with fresh lemon juice & olive oil

Eat for the body

you want. Not

for the body you

have.

-Val

B R E A K F A S T

todays food

Sunrise Scramble

(see Bikini Body Express Recipes for this breakfest recipe)

L U N C H

Grilled Chicken Thighs

With Easy Tomato Sauce (leftover)

With grilled veggies

D I N N E R

!"#$%&


2 pieces Turkey Bacon1/2 cup of grapes

1 Celery Stalk (halved) with Almond Butter

week 1 2

You can feel sore

tomorrow or you

can feel sorry

tomorrow. You

choose.

-Val

week 1 3

B R E A K F A S T

todays food

L U N C H

D I N N E R


1 hard boiled egg Almonds, goji berries, dark chocolate covered espresso beans

Cherry Berry Kapow Smoothie

Grilled Chicken Soft Tacos

With Spicy Yogurt Sauce + Salad

Lime Marinated Skirt Sktead

With avocado & grilled onions

Chopped Salad

With lettuce, tomato, avocado & 4 oz. protein (turkey, chicken or fish of your choice)

You will rarely

feel motivated

while sitting on

the couch.

Motivation

follows action,

so get to it!

-Val

B R E A K F A S T

todays food

Poached Egg

On Zucchini & Mushroom Saute

L U N C H

Halibut with Mango Salsa

Add steamed or sauteed broccollini

D I N N E R

!"#$%&


Chocolate Almond Butter Smoothie 1 Small Apple1 String Cheese

4week 1

You may think

others have it

easier but it’s not

true. They’ve just

wrapped their

head around the

fact that to have a

great body, you

have to work for it.

-Val

week 1 5

B R E A K F A S T

todays food

L U N C H

D I N N E R


Bikini Body Scramble (basic)

Add salsa and 1/3 cup of black beans

Turkey Burger (no bun)

Lettuce, tomato, 1 cup of steamed broccoli

Baked Chicken

With sauteed spinach or kale

2 pieces Turkey Bacon+ 3 strawberries

1 KISS SoCal Cleanse protein shake

Taco Salad

You’re one

workout away

from a good

mood.

-Val

B R E A K F A S T

todays food

Fried Egg

On Wilted Spinach & Sliced Tomato

L U N C H

Roasted Cod

With roasted zucchini & onion

D I N N E R

!"#$%&


2 pieces Turkey Bacon1/2 cup of grapes

1/4 cup humms + veggies

6week 1

Sweat, lift,

hydrate,

eat clean, smile,

love, repeat.

-Val

B R E A K F A S T

todays food

L U N C H

D I N N E R


week 1 7

1 Green Goddess Smoothie

Raw Goddess Salad

With Shrimp

4 oz. Chicken Thighs

With sauteed zucchini & mushrooms

2 hard boiled eggs(only 1 yolk!)

1 apple1 tbsp. all natural almond butter

Rest is as

important as the

work. Enjoy your

day off. You’ve

earned it.

-Val

B R E A K F A S T

todays food

L U N C H

Roasted Salmon

With Roasted Cauliflower (this is main go-to recipe)

D I N N E R


!"#$

Turkey Roll Up (3 steamed asparagus spears, rolled up with 1 oz. turkey and a little bit of mustard)

Almonds, Raisins + Dark Chocolate Cacao Nibs


With Mushroom & Zucchini

4 oz. Chicken Thighs

With steamed green beans, 1 cup chopped tomato, drizzled with olive oil, chopped basil & 1 small mozzarella cheese ball

week 2 8

If you don’t

sacrifice for what

you want, what

you want will be

the sacrifice.

-Val

week 2 9

B R E A K F A S T

todays food

L U N C H

D I N N E R


1 Tropical Tango Toxin SoCal Cleanse Smoothie

1/4 cup humms & veggies (cucumbers, peppers, celery)

Poached or Fried Egg

On Sweet Potato Hash

Chicken Fajita Stir Fry

3 oz. Grilled Steak

With mixed grilled vegetables

Grilled Chicken Salad

Start everyday

with 1

tablespoon of

Chia seeds in 4

oz. of Coconut

Water. Your

body will thank

me for it.

-Val

B R E A K F A S T

todays food

1 Egg (any style)

With Spinach & Tomatoes

L U N C H

Turkey Burger

No bun. Enjoy with salad + 1 cup of roasted broccoli

D I N N E R

!"#$%&


2 pieces Turkey Bacon1/2 cup of bluberries

1 Green Goddess SmoothieOR Almonds & Raisins

10week 2

How bad do you

want it?

-Val

week 2 11

B R E A K F A S T

todays food

L U N C H

D I N N E R


6 oz. Greek Yogurt

With blueberries + 1 tbsp. slivered almonds

Lettuce Shrimp Tacos

With green onions and spicy yogurt sauce (for spicy yogurt sauce add 1 tbsp. chipotle pepper adobo sauce to 4 oz. of Greek yogurt)

Grilled or Baked Halibut

With mango salsa

2 hard boiled eggs(only 1 yolk!)

1 small apple1 string cheese

week 2

4 oz. Grilled or Roasted Chicken

With mango salsa & steamed asparagus

Discipline is

doing what you

know needs to

be done, even

though you

don’t feel like

doing it.

-Val

B R E A K F A S T

todays food

Cherry Berry Cacao Smoothie

(half)

L U N C H

Roasted Salmon

And arugula salad

D I N N E R

!"#$%&


Other half of your smoothie from breakfast

1/2 apple1 oz. almonds

week 2 12

BBX in the

morning, BBX in

the evening - it

doesn’t really

matter as long

as it gets done!

-Val

B R E A K F A S T

todays food

L U N C H

D I N N E R


week 2 13

Fajita Stir Fry

With either 4 oz. of chicken, shrimp or steak - serve on romaine lettuce

Roasted Chicken & Cauliflower

1 SoCal Cleanse Smoothie (your choice)

Almonds & Goji Berries

Sunrise Scramble


4 oz. Leftover Roast Chicken

On a salad with tomato and 1/3 avocado and chopped cauliflower

Starchy carbs

will make you

bloated but fiber

will make you

full. Choose

fiberous veggies

like broccoli or

cauliflower and

supplement with

Chia, Flax or

hemp seed.

-Val

B R E A K F A S T

todays food


+ 1/3 Avocado

L U N C H

4 oz. Flank Steak

With sauteed peppers, onions & avocado on the side

D I N N E R

!"#$%&


1 banana + 1 tbsp. of natural almond butter

1.5 oz. chicken + 1/3 cup chopped tomato

14week 2

I am making

myself

unstoppable.

-Nike

What about you?

B R E A K F A S T

todays food

L U N C H

Val’s Easy Shrimp & Spinach Saute

(Sauteed shrimp (8-10) over a bed of wilted spinach - add any spices to your liking)

D I N N E R


!"#$

4 oz. Greek yogurt and sliced strawberries

1 apple1 string cheese

Poached Egg

On sauteed peppers and onions OR on sweet potato hash

3 or 4 Turkey Meatballs

With Easy Tomato Sauce + 1 cup of Steamed Broccoli

week 3 15

Strategy trumps

willpower. What

habit is still

tripping you up?

What new strategy

can you create?

-Val

week 3 16

B R E A K F A S T

todays food

L U N C H

D I N N E R

S N A C K 1 S N A C K 21 1/2 chopped tomato with 2 small mozzarella balls, extra virgin olive oil and a little basil

2 turkey meatballs OR 1.2 oz. turkey or chicken

Chocolate Almond Butter Banana Smoothie

Steak Salad

4 oz. steak on baby greens

Easy Roast Chicken

With roasted veggies + Cauliflower rice

Salad with 4 oz. Roasted Chicken

Add Veggies

B R E A K F A S T

todays food


L U N C H

Pan Seared Halibut

With Easy Tomato Sauce

D I N N E R

!"#$%&


4 oz. Greek Yogurt with 2 crushed Walnuts on top

Turkey Swiss Roll Up1/2 cup of grapes

week 3 17

“There are only

two options

regarding

commitment:

you’re either in or

you’re out. There is

no such thing as

life in-between.”

-Pat Riley

week 3 18

B R E A K F A S T

todays food

L U N C H

D I N N E R


1 Egg (any style)

Over leftoever mushroom & zucchini saute + 1 piece of turkey bacon

Lettuce Chicken Soft Tacos

With cabbage, avocado and salad

Grilled Salmon

With asparagus and arugula salad

1 small apple1 string cheese

3 strawberries1 square dark chocolate (melted)

“It always seems

impossible until its

done.”

-Nelson Mandela

Grilled Salmon Salad

B R E A K F A S T

todays food

L U N C H

Chicken Paillards

With Easy Tomato Sauce and Wilted Spinach

D I N N E R

!"#$%&


1 KISS SoCal Cleanse Smoothie Almonds, Raisins & Cacao

19

Sunrise Scramble


week 3

“Pain is temporary,

quitting lasts

forever.”

-Lance Armstrong

B R E A K F A S T

todays food

L U N C H

D I N N E R


week 3 20

Raw Goddess Salad

With 4 oz. of grilled chicken

Turkey Burger

With a side salad + tomato and onion

Celery and all natural almond butter Leftover Goddess Salad with extra almonds


You don’t get it by

Staring


Wishing


Drooling


Hoping

You don’t get it

Easy

You get by

Getting off your ass

Working for it

Every second

Of every day

For the rest of your life.

-Nike

Roasted or Grilled Salmon

Add Green Beans

B R E A K F A S T

todays food

L U N C H

Val’s Easy Shrimp & Spinach

(Sauteed shrimp (8-10) over a bed of wilted spinach - add any spices to your liking)

D I N N E R

!"#$%&


1 Green Goddess Smoothie Turkey Asparagus Roll Up



21week 3

“What we call the

beginning is often

the end. And to

make an end is to

make a beginning.

The end is where

we start from.”

-T.S. Elliot

h$76 9@b@e@ 9f;pbikinibody.s3.amazonaws.com/bbx/bbx_diet21days.pdf · things like eating/drinking...

Documents