Beach ready in 21 days
Delicious meals plus snacks, along with a easy to follow fitness routine. We’ll get you sleeker, slimmer – and ready to hit the beach ! Follow this 7 days regime for 3 weeks and the result will for sure amaze you. And Look Stunning At Beach.
Sunday | ||
| Upon waking | Water infused with ginger & lemon | |
| 8.30 A.M. | Workout | 10 pushups, 20 barbell squats, 15 lunges, 40 crunches, 30 sec plank, 35 jumping jacks, 5 min jog. |
| Skin care | Cleanse & exfoliate the face. Use a mist to close open pores. Apply moisturizer. | |
| 9.00 AM | Breakfast | Protein salmon (or) 1 bowl oatmeal with sunflower seeds & agave. |
| Mid morning Snack | Seeds (pumpkin, sunflower, chia etc) | |
| Green tea without sugar | ||
| 12.30 P.M. | Lunch | Veg kichidi (or) Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing. |
| Skin care | Do the ‘cheekbonesqueeze.’ Gently pinch your cheeks for a couple of minutes to increase blood flow and give a healthy glow. | |
| 4.00 P.M. | Evening | Nuts (almond, walnuts) |
| Black tea or black coffee | ||
| 6.00 P.M. | Workout | 20 minutes of elliptical. |
| Skin care | Take half a Papaya & smash it. On freshly washed skin apply the Papaya & leave it for 10 minutes. The enzyme action in the Papaya will hydrate the skin. Tone & moisturize. | |
| 7.00 P.M. | Dinner | Skinless chicken breast (or) 1 bowl steamed mix veggies. |
Monday | ||
| Upon waking | Water infused with ginger & lemon | |
| 8.30 A.M. | Workout | 15 pushups, 40 barbell squats, 30 lunges, 20 crunches, 30 sec plank, 25 jumping jacks, 5 min jog. |
| Skincare | Use an oscillating brush moving it in circular motions over the skin to increase blood flow. Provides deep cleansing & gentle exfoliation leaving the skin soft & smooth. CTM regime for face. | |
| 9.00 AM | Breakfast | Rava Idli with sambar (or) Omelet made with 4 egg whites, 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa. |
| Mid morning Snack | 2 tablespoons hummus and 6 baby carrots | |
| Green tea without sugar | ||
| 12.30 P.M. | Lunch | Smoked turkey wholemeal wrap with tomato & red onion salad (or) 1 bowl Brown rice with veggies. |
| Skincare | Apply a fruit mask. | |
| 4.00 P.M. | Evening | Nuts (almond, walnuts) |
| Black tea or black coffee | ||
| 6.00 P.M. | Workout | 40 high knees, 20 climbers |
| Skincare | Relax in an Epsom salt bath to get your circulation flowing. CTM regime for face. | |
| 7.00P.M. | Dinner | Bell pepper – paneer stir fry (or) Shrimp, grilled or sauteed with 1 teaspoon olive oil, salt and 1 teaspoon chopped garlic. |
Tuesday | ||
| Upon waking | Water infused with ginger & lemon | |
| 8.30 A.M. | Workout | 20 pushups, 20 barbell squats, 10 lunges, 30 crunches, 40 sec plank, 35 jumping jacks, 7 min jog. |
| Skincare | Cleanse the face with half milk and half water. Gently rinse off afterwards. The lactic acid in milk brightens the skin. Tone with a mist & apply moisturizer. | |
| 9.00 AM | Breakfast | 1 cup oatmeal with bacon (or) Ragi porridge |
| Mid morning Snack | 1 bowl soup with onions, tomatoes, pepper & celery | |
| 12.30 P.M. | Lunch | Smoked turkey wholemeal wrap with tomato & red onion salad (or) Roasted Corn & Black Bean Tacos |
| Skin care | Mix together one teaspoon of honey and three teaspoons of olive oil in a bowl. This makes a great moisturiser for hand, legs & face. | |
| 4.00 P.M. | Evening | Nuts (almond, walnuts) |
| Black tea or black coffee | ||
| 6.00 P.M. | Workout | 20 minutes of elliptical. |
| Skin care | A DIY home exfoliater for a brighter complexion. Mix together 2tbsp of salt & juice from half a lemon. Rub it across the whole face in circular motions and rinse with warm water. Tone with a mist & moisturize. | |
| 7.00 P.M. | Dinner | Grilled halibut (or) Paneer & spinach dip |
Wednesday | ||
| Upon waking | Water infused with ginger & lemon | |
| 8.30 A.M. | Workout | 16 pushups, 25 barbell squats, 10 lunges, 35 crunches, 45 sec plank, 30 jumping jacks, 8 min jog. |
| Skin care | Use a loofah to brush away the dead skin cells from the body. Always brush upwards towards the heart to get the blood flowing from one side to the other. CTM regime for a face. | |
| 9.00 AM | Breakfast | Protein Quinoa Pancakes (or) Burrito made with 1 tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro. |
| Mid-morning Snack | 1/2 cup fat-free vanilla yogurt with 1 tablespoon chopped walnuts | |
| 12.30 P.M. | Lunch | Smoked turkey wholemeal wrap with tomato & red onion salad (or) Salad made with 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing. |
| Skin care | Do the ‘jawline pinch.’ Gently pinch along the jawline and up around the jawline towards the hairline. Repeat four times. This will elasticise the skin and increase blow flow. | |
| 4.00 P.M. | Evening | Nuts (almond, walnuts) |
| Black tea or black coffee | ||
| 6.00 P.M. | Workout | 40 high knees, 20 climbers |
| Skin care | Steam bath the face. Revive your skin with a home-made face mask. Mix half a cut up cucumber and 1tbsp of yogurt together. Apply onto skin for 15 minutes and rinse. Tone with a mist & apply moisturizer. | |
| Dinner | Fish Tacos (or) 1 bowl steamed mix veggies sprinkled with black pepper powder & salt & garnished with lemon juice. | |
Thursday | ||
| Upon waking | Water infused with ginger & lemon | |
| 8.30 A.M. | Workout | 10 pushups, 35 barbell squats, 10 lunges, 40 crunches, 50 sec plank, 25 jumping jacks, 9 min jog. |
| Skin care | Cleanse the face with half milk and half water. Gently rinse off afterwards. The lactic acid in milk brightens the skin. Tone with a mist & apply moisturizer. | |
| 9.00 AM | Breakfast | Protein Quinoa Pancakes (or) Burrito made with 1 tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro. |
| Mid morning Snack | Avocado, Tomato & Cucumber salad | |
| Green tea without sugar | ||
| 12.30 P.M. | Lunch | Salad with 2 cups romaine lettuce & 1/2 cup sliced grilled chicken. (or) 1 bowl Brown rice with veggies. |
| Skin care | Place two slices of cucumber over the eyes and rest for 15 minutes. Cucumber contains a substance called beta-carotene which acts as an anti-oxidant and great for inflammation. | |
| 4.00 P.M. | Evening | Nuts (almond, walnuts) |
| Black tea or black coffee | ||
| 6.00 P.M. | Workout | 20 minutes of elliptical. |
| Skin care | Cut open half a lemon and sprinkle a small amount of sugar on top. On clean skin rub the lemon straight onto the skin. This will tighten pores and acts as a toner. Tone with a mist & apply moisturizer. | |
| 7.00 P.M. | Dinner | Fish Tacos (or) 1 bowl steamed mix veggies sprinkled with black pepper powder & salt & garnished with lemon juice. |
Day 6 Friday | ||
| Upon waking | Water infused with ginger & lemon | |
| 8.30 A.M. | Workout | 15 pushups, 30 barbell squats, 15 lunges, 35 crunches, 40 sec plank, 25 jumping jacks, 9 min jog. |
| Skin care | Apply a gentle facial scrub and exfoliate. Helps to remove dead skin cells and brighten complexion. Later on tone the skin with a mist. Tone with a mist & apply moisturizer. | |
| 9.00 AM | Breakfast | Besan Chilla (or) Protein salmon |
| Mid morning Snack | Avocado, Tomato & Cucumber salad | |
| Green tea without sugar | ||
| 12.30 P.M. | Lunch | Veg kichidi (or) Skinless chicken breast |
| Skin care | Place two teabags into the fridge and let them cool down for a couple of minutes. Once cooled place them on your eyes and leave for 5 minutes. The caffeine can help shrink blood vessels around the eyes. | |
| 4.00 P.M. | Evening | 8 baked corn chips with 2 tablespoons guacamole. |
| Black tea or black coffee | ||
| 6.00 P.M. | Workout | 40 high knees, 20 climbers |
| Skin care | For a healthy glow mix 3tbsp of orange juice, half a cup of warm honey into a bowl. Leave for 30 minutes and wash off. Tone with a mist & moisturize. | |
| 7.00 P.M. | Dinner | Turkey breast & Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing. (or) 1 bowl steamed mix veggies sprinkled with black pepper powder & salt & garnished with lemon juice. |
Day 7 Saturday (We Know You Are Excited For Beach) | ||
| Upon waking | Water infused with ginger & lemon | |
| 8.30 A.M. | Workout | 20 minutes walking, 20 minutes stretching |
| Skin care | Cleanse the face with organic cleanser. Tone with a mist. Pop your moisturiser into the fridge. Once it is cool pop on under the eyes and massage gently. | |
| 9.00 AM | Breakfast | Protein Quinoa Pancakes (or) Burrito made with 1 tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro. |
| Mid-morning Snack | Avocado, Tomato & Cucumber salad | |
| Green tea without sugar | ||
| 12.30 P.M. | Lunch | Grilled chicken salad with 2 cups romaine lettuce & 1/2 cup sliced grilled chicken with 1 cup low-fat yoghurt. (or) 1 bowl brown rice with veggies. |
| Skin care | Take half a Papaya & smash it. On freshly washed skin apply the Papaya & leave it for 10 minutes. The enzyme action in the Papaya will hydrate the skin. | |
| 4.00 P.M. | Evening | 1/2 cup fat-free cottage cheese with 1/2 cup salsa. |
| Black tea or black coffee | ||
| 6.00 P.M. | Workout | 20 minutes of elliptical. |
| Skin care | Mix a teaspoon of baking soda to your cleanser and apply to the skin. Take off with a cotton pad. Baking soda acts as a great brightening tool for the skin. Tone with a mist & apply moisturizer. | |
| Dinner | Salad made with 3/4 cup cooked Bulgar, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette. (or) 1 bowl veggie soup. | |
- More about fitness regime
2. More about healthy recipes
3. More about skincare
