How to slim down in 2 months or less?

I've been swimming for about 7 years now (competitive) and from all the swimming i've gotten huge arms, thighs, and calves? (i don't swim anymore, because of personal reasons) What is a good 7 day food chart of what i should be eating. Also, what kind of exercises should i do to slim down my arms,thighs, and calves without building more muscles?