The 12-Week Bikini Competition Diet

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



Phase 3: Weeks 9-12

Your carb and protein intake drop a bit more during this phase, reducing your total calories and helping your body dig further into its fat stores. (Healthy fat intake stays steady, though, to help you feel full and to fuel your muscles.) Keep drinking plenty of water so you stay well-hydrated. And don’t forget to swap out for your favorite foods!


  • 5 egg whites
  • ⅓ cup (uncooked) instant oatmeal

Totals: 188 calories, 22g protein, 20g carbs, 2g fat

Mid-morning Snack

  • 4 oz skinless, boneless chicken breast
  • 1 cup raw green beans
  • 10 almonds

Totals: 200 calories, 27g protein, 10g carbs, 8g fat


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

Salad with lunch

  • 2 cups mixed greens
  • ¼ cup tomato
  • ¼ cup onion
  • 1 tbsp balsamic vinegar

Totals: 227 calories, 26g protein, 26g carbs, 2g fat

Midday Snack

  • 4 oz skinless, boneless chicken breast
  • 3 oz sweet potato, boiled or baked, without skin
  • ½ oz English walnuts, shelled

Totals: 258 calories, 26g protein, 17g carbs, 11g fat


  • 4 oz skinless, boneless turkey breast
  • 1 oz avocado
  • 10 almonds

Salad with dinner

  • 2 cups mixed greens
  • ¼ cup cherry tomatoes, quartered
  • ¼ cup yellow onion
  • 2 tbsp balsamic vinegar

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