Nutrition

The 12-Week Bikini Competition Diet

Achieve peak performance and look your best with this detailed nutrition plan.

by

Cooked Chicken Breast
Shutterstock

Phase 2: Weeks 5-8

In this phase, you’ll trim calories slightly to help drop body fat, although protein intake will stay steady to make sure your metabolism remains high and you’re not losing muscle tissue along with the fat. Feel free to keep referring to the Food Swaps list on page one. And keep up your fluid intake, drinking at least one gallon of water per day.

Breakfast

  • 3 egg whites
  • 2 oz 99% fat-free ground turkey breast
  • ⅓ cup (uncooked) instant oatmeal

Totals: 214 calories, 29g protein, 19g carbs, 3g fat

Mid-morning Snack

  • 4 oz skinless, boneless chicken breast
  • ⅓ cup long-grain brown rice

Totals: 172 calories, 25g protein, 15g carbs, 2g fat

Lunch

  • 4 oz skinless, boneless chicken breast
  • 1 cup black-eyed peas, boiled
  • 1 cup chopped broccoli, steamed

Totals: 355 calories, 40g protein, 47g carbs, 3g fat

Midday Snack

  • 4 oz 99% fat-free ground turkey breast
  • 2 white corn tortillas
  • 1 oz avocado

Totals: 257 calories, 31g protein, 20g carbs, 6g fat

Dinner

  • 4 oz cod
  • 1½ oz avocado

Salad

  • ½ tbsp extra-virgin olive oil
  • 2 tbsp balsamic vinegar
  • 2 cups mixed greens
  • ¼ cup tomato
  • ¼ cup onion

Totals: 290 calories, 23g protein, 17g carbs, 14g fat

Evening Smoothie

  • 1 scoop whey protein isolate
  • 1 tbsp organic flaxseeds

Totals: 160 calories, 27g protein, 3g carbs, 5g fat

Daily totals:

1,448 calories, 175g protein, 121g carbs, 33g fat

Pages
Comments