Your ultimate bikini diet meal plan

Follow our meal plan to look fab in your bikini this summer

Your meal plan

You'll lose weight by adopting the rules of the diet created by nutritionist and cellulite reduction specialist Georgios Tzenichristos (click here to see how the diet works), but we've put together a simple diet based on his principles if you'd prefer to follow an organised plan. For the next two weeks, pick one of the breakfasts, lunches and dinners below and eat up to three pieces of fruit daily.

As with all diets, staying hydrated is very important as it boosts the metabolism. Make sure you drink four to five glasses of water a day, as well as decaffeinated coffee and tea (ideally black and definitely with no sugar) and even the odd cup of cocoa. All of these contain antioxidants - high levels of which are linked to reduced quantities of body fat.

Breakfast smoothies

For the perfect start to your day, blend your choice of the following:

● 2-3 pieces or 5-6 handfuls of fruit. Soft fruits such as bananas, berries, peaches, mangos, papaya or fruit tinned in natural juice (drained) are best;

● Small handful of any unsalted nuts such as almonds, Brazils, cashews or pistachios;

● 1 scoop of pure whey protein (try Solgar's Whey to Go, £22.79, www.nutritioncentre.co.uk, 01242 539582). Now add enough water to create a smooth consistency. Before drinking, sprinkle 1tbsp ground flaxseed (available from health stores) over the top.

 

Lunch

Eating a nutrient-rich diet means lunches tend to be salad-based rather than focused around quick-fix takeouts, such as sandwiches. But while all of these lunches need to be made at home, they require no more than five minutes' preparation and can easily be taken to work
in plastic containers. Try:

● Crudités made from celery, carrot, yellow pepper and red pepper and served with a dip made from 75g (3oz) flaked smoked mackerel and mixed with a little low-fat natural yoghurt. Serve with a side salad of spinach and rocket topped with 1tsp each balsamic vinegar and flaxseed oil.

● Salad of green beans, cherry tomatoes, yellow pepper and a little chopped parsley. Top with 75g (3oz) chicken and a dressing made from 1tsp Dijon mustard, 3tsp flaxseed oil, 3tsp lemon juice.

● Salad of cooked and cooled wakame seaweed, cucumber and chopped radish mixed with a handful of sunflower seeds. Top with 75g (3oz) fresh prawns stir-fried with a little garlic.

● Salad of watercress, sliced strawberries and sliced pear. Add a small handful of flaked almonds. Top with balsamic dressing, as before. Serve with 75g (3oz) crab meat (fresh or canned).

● Salad of sliced tomatoes, black olives, basil leaves and celery. Season with black pepper and serve with a finely chopped boiled egg and a handful of walnuts.

● Mixed lettuce leaves with 75g (3oz) tinned salmon, asparagus and a dressing of chopped red pepper, onion and 1tsp flaxseed oil. Serve with 200g (7oz) spinach-based soup and 1tsp low-fat crème fraîche.

● Crudités (as before) with a dip made from 2-3tbsp hummus mixed with 1tsp flaxseed oil. Serve with a side salad containing watercress and celery.

Dinner

The meals below are based mostly around protein and vegetables -
but remember, if you've exercised during the day, you can add a
small (fist-sized) serving of carbohydrates. These should be wholegrain carbs such as brown rice, pasta, sweet potatoes or wholegrain bread or crackers.

● 75g (3oz) any white fish grilled and topped with a sauce of chopped tomato, onion and black olives. Serve with broccoli sautéed with a little olive oil, garlic and a pinch of chilli flakes.

● 75g (3oz) lean grilled steak or chicken served with a selection of grilled vegetables, such as aubergine, courgettes, tomatoes, red pepper and asparagus. Add 1-2tsp avocado.

● 75g (3oz) salmon, trout, sea bass or mackerel served with steamed spinach, mangetout and grilled red pepper. Add 1tsp sesame seeds.

● 75g (3oz) grilled chicken breast and 2tsp avocado served on a salad of lettuce, tomato and onion mixed with a little coriander, some fresh chilli or jalapeno peppers and sprinkled with lime juice.

● 75g (3oz) roast pork, lamb or beef with unlimited savoy cabbage, peas and sweetcorn. Serve with a little apple sauce or horseradish mixed with 1 handful of chopped nuts.

● 75g (3oz) prawns, chicken or tofu stir-fried with mixed vegetables, a little chopped chilli, soy sauce and garlic. Serve with nori squares - make these by toasting a large sheet of nori seaweed until it crisps, then slice and sprinkle over a dash of soy sauce and a sliver of fresh ginger.

● 75g (3oz) of any white fish, grilled and topped with a salsa made with chopped mango, tomato, onion and coriander and a little lime juice. Serve with unlimited spinach and green beans.

 

 

Power up your results

You'll lose weight just by following our diet plan, but for optimum results you also need to exercise. Georgios suggests three to five 40-minute sessions of cardiovascular exercise a week.This could be running, swimming, cycling or brisk walking at a pace that gets your heart beating fast.

Georgios also recommends a technique called skin rolling which, he says, breaks down fat and stimulates fluid release. What you need to do is pinch about an inch of skin right on the surface of your thigh - any deeper and you'll grab muscle not fat - and roll this quite firmly through your fingers. Repeat over as much of your legs as possible for 10 minutes. If that's just too painful, try dry body brushing for 10 minutes instead.

Take a multivitamin/mineral pill (such as Radiance Multi Vitamins & Minerals One a Day, £2.49 for 60 tablets, www.hollandandbarrett.com; 0870 606 6605) and a fish oil supplement (try Boots Omega 3 Fish Oil, £3.99 for 60 capsules, www.boots.com) every day. In studies at the University of South Australia, fish oil was found to increase fat burning and trigger a greater percentage of fat loss - particularly in people who take exercise.

Click here to read how the ultimate bikini diet works.