Step one on your way to looking like BLACKPINK: diet and workout like them! This 3 day challenge is a combination of BLACKPINK members' preferred diets and BLACKPINK dance-inspired workouts.
Blackpink Debrief:
Jennie - No-salt diet. Avocado salad for lunch and porridge for dinner. Cardio workouts.
Rosé - Eats fruits/veggies as snacks. Enjoys yoga/pilates for strength
Lisa and Jisoo - Dance rehearsals = workouts!
Diet: No-salt diet, simple recipes included
Grocery List: cold-pressed juice, 1/2 dozen eggs, chicken breast tenders, 3 avocados, 3 tomatoes, mushrooms, 1 red bell pepper, 2 cucumbers, spinach, green onion, garlic, olive oil, unsalted peanut butter, bananas, old fashioned oatmeal, milk.
Workouts: Daily BLACKPINK cardio dance and strength workouts
DAY 1
Breakfast: Detox Juice/Cold Pressed Juice (~150 cal)
Lunch: Avocado Salad (370 cal)
1 avocado
1 medium tomato
1/2 cucumber
1/4 bell pepper
2 soft boiled eggs
Dressing: (optional)
1 tbsp olive oil
A few drops lime/lemon juice
1 clove garlic
Dry parsley
Workout: 20 Minutes Dance
Post-workout snack: 1 piece of fruit (apple or banana recommended) (100 cal)
Dinner: Mushroom Spinach Oatmeal (or Rice) + Chicken Breast (200 cal)
5 Bella Mushrooms (sautéed)
1-2 cup spinach (sautéed)
1 clove garlic
1/2 cup old fashioned oatmeal with
3/4 cup milk (microwaved/stove-top)
or 1/2 cup rice
2 chicken breast tenders (grilled)
Lemon pepper seasoning (optional)
DAY 2
Breakfast: Detox Juice or fruit (100-150 cal)
Lunch: Avocado Salad (see above recipe) (370 cal)
Workout: 15 Minutes Cardio + Strength
Dinner: Peanut Butter Banana Oatmeal (440 cal)
1 tbsp unsalted peanut butter (or almond butter)
1 sliced banana
1/3 cup old fashioned oatmeal with
1/2 cup milk (microwave or stove-top)
1 tbsp honey (optional)
DAY 3
Breakfast: Detox Juice or Banana (100-150 cal)
Lunch: Avocado Salad (320 cal)
*Replace 2 eggs with 2 chicken tenders
Workout: 25 Minutes Dance Cardio
Dinner: Oatmeal (or rice) + Eggs
1/3 cup oatmeal with 1/2 cup milk
or 1/2 cup rice
2 sunny side up eggs
1 stalk green onion
1-2 cup spinach
5 sautéed mushrooms
CONGRATULATIONS, CHALLENGE COMPLETE!
~Repeat for more pronounced results~
You can find my own 3 day journey and results here (-3+lbs!!):
