Your One-Week Pre-Bikini Diet Plan

You’ve been looking forward to your beach vacation since the freeze-you-to-the-core days of February and now it’s a week away—and you’re not sure if you’re more psyched for the sun and fun...or scared because (eek!) time to put on a teeny bikini.

This seven-day menu will help heighten the positive OMG feeling and completely eliminate the negative one. Packed with fruits and vegetables, whole grains, lean protein, lowfat dairy, and healthy fats, it provides a healthy dose of complex carbohydrates to energize you, protein and fiber to fill you up, and water to keep you hydrated and beat bloating. The recipes are super easy to make, don’t require hard-to-find ingredients, and taste absolutely delicious, and they’ll guarantee you head off to the shore feeling your best on the inside and in your favorite swimsuit—and possibly a pound or so lighter.

Click here for the grocery list you can print, and read on for each day’s meals.

Breakfast: 1 cup cooked oats (2/3 cup dry) topped with 1 cup blueberries, served with 1 cup nonfat milk

Lunch: Grilled chicken salad: 2 cups romaine lettuce, 2 ounces (a little less than 1/2 cup) sliced grilled chicken, 1/4 cup rinsed and drained canned chickpeas and 2 tablespoons oil and vinegar dressing (2 teaspoons olive oil plus 4 teaspoons balsamic vinegar)

Snack: 1 cup plain lowfat yogurt topped mixed with 4 tablespoons chopped almonds and 1/2 cup (16) seedless grapes

Dinner: Steak fajita: Sauté 4 ounces sliced sirloin, 1/2 chopped onion, and 1 chopped tomato in 2 teaspoons olive oil and sprinkle with garlic powder. Place mixture in 1 large whole-wheat flour tortilla. Top with 1/4 cup shredded cheddar cheese, fold, and microwave for 60 to 90 seconds until cheese is melted.

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Breakfast: 1 cup shredded wheat topped with 7 halves or 2 tablespoons chopped walnuts, and 1/2 cup (4 large) sliced strawberries, served with 1 cup nonfat milk

Lunch: 1 small whole-wheat pita, toasted, filled with 2 tablespoons hummus, 2 ounces chopped skinless chicken breast, and 1 sliced cucumber

Snack: 1 1/4 cups Blueberry Blast

Dinner: 4 ounces grilled sirloin with 1 cup broccoli sautéed with onion and garlic powder in 2 teaspoons olive oil, and a baked 6-ounce sweet potato topped with 2 tablespoons nonfat Greek yogurt

Breakfast: 1 cup cooked oats topped with 1/2 cup (4 large) sliced strawberries, served with 1 cup nonfat milk

Lunch: Turkey wrap: 1 slice Swiss cheese; 2 slices each turkey, lettuce, tomato, and avocado; and 1 teaspoon mayonnaise wrapped in 1 small whole-wheat tortilla

Snack: 1 1/4 cups Blueberry Blast

Dinner: 1 cup cooked whole-wheat pasta topped with 2 ounces (a little less than 1/2 cup) sliced skinless grilled chicken, 1 cup sweet peppers sautéed in 2 teaspoons olive oil, and 2 tablespoons grated Parmesan cheese

Breakfast: 1 scrambled egg, 1 toasted English muffin topped with 1 teaspoon vegetable oil spread or butter, 1/2 grapefruit, and 1 cup nonfat milk

Lunch: 1 cup chopped romaine lettuce and 1/2 sliced cucumber topped with 5 ounces drained canned tuna (packed in water) and 2 tablespoons oil and vinegar dressing (2 teaspoons olive oil and 4 teaspoons balsamic vinegar)

Snack: 1 cup nonfat Greek yogurt topped with 1 cup (8 large) sliced strawberries

Dinner: Chicken and rice bowl: Sauté 2 ounces sliced chicken breast, 1/2 chopped onion, and 1 chopped tomato in 2 teaspoons olive oil and sprinkle with garlic powder. Place in a bowl and combine with 1/4 cup rinsed and drained canned low-sodium black beans, 4 teaspoons guacamole, 1/4 cup shredded cheddar cheese, and 1 cup cooked brown rice.

Breakfast: 1 cup shredded wheat topped with 7 halves or 2 tablespoons chopped walnuts, served with 1/2 grapefruit and 1 cup nonfat milk.

Lunch: Turkey melt: 2 slices toasted whole-wheat bread, 2 romaine leaves, 2 slices tomato, 2 ounces turkey breast, and 1 slice melted Swiss cheese

Snack: 1 apple and 1 cup nonfat Greek yogurt topped with 7 halves or 2 tablespoons chopped almonds

Dinner: Pan-Seared Salmon with Mushrooms and Spinach over Sesame Brown Rice

Breakfast: 1 toasted whole-wheat English muffin topped with 1 tablespoon natural peanut butter, served with 1 orange and 1 cup nonfat milk

Lunch: BB’s Garlic Chicken Salad, 5 Triscuits, and 1 cup nonfat milk

Snack: 1 sliced cucumber and 2 tablespoons hummus

Dinner: Black bean fajita: Lightly sauté 1/2 cup each chopped tomato and onion in 2 teaspoons canola oil. Place in 1 large whole-wheat flour tortilla with 1/2 cup rinsed and drained canned low-sodium black beans and 1/4 cup shredded cheddar cheese, roll up, and heat in the microwave for 1 1/2 to 2 minutes.

Breakfast: 1 slice whole-wheat toast with 1 teaspoon vegetable oil spread or butter, served with Go Berry With Banana Smoothie

Lunch: Turkey sandwich: 2 slices turkey breast, 1 slice Swiss cheese (melted, if desired), 2 romaine leaves, 2 slices tomato, and 1 teaspoon mayonnaise on 2 slices toasted whole-wheat bread

Snack: 5 Triscuits topped with 2 tablespoons natural peanut butter

Dinner: Bean quesadilla: Spray a pan with nonstick cooking spray and set over medium heat. Slice 1 large whole-wheat tortilla in half and place one piece in the pan to heat for a few minutes. Spread 1/2 cup rinsed and drained canned low-sodium black beans evenly over top. Top with 1/4 cup shredded cheddar cheese, 1/2 cup each chopped tomato and onion, and the other tortilla half. Flip and heat for 1 to 2 minutes. Remove from heat, cut into 4 pieces, and add 1 dollup nonfat Greek yogurt to each piece.