A critical component for bikini contest prep is the food. It's a super strict diet, but it's also a lot of food. I'm never hungry, eating 5 meals a day, but of course I do get bored eating the same thing over and over. I typically eat the same thing for a few days, then switch it up.
This type of bikini meal plan is designed to help you lose fat while maintaining muscle. My meal plan starts out a little higher in terms of portion sizes, and then we'll cut it back but I'm not sure when yet. My current meal plan equals to about 1,500 calories, 150g protein, 166g carbs, 11g fat. That's with my coffee creamer that I haven't given up. Bad on prep, I know.
BIKINI PREP MEAL PLAN
I put times on the Meal Plan because those are about the times I eat each day. I usually wake up at 5:30 a.m. and have a cup of coffee and work at my computer until 7:00 a.m. when I eat and start getting my son ready for school.
I workout from about 8:30-10 a.m. three days a week, so I eat my second meal after I get home and showered. It's time to eat again about 2:00 p.m. and I'm hungry again so that's when I usually grab a salad and take it with me in the car if I have an errand to run before picking up my son from school.
We eat dinner about 6:00 p.m. together and then a couple hours later I drink a cup of Muscle Egg (flavored liquid egg whites).
Staying on the meal plan and eating every few hours is important, so you have to make sure you pack your food if you won't be at home. You can buy insulated bags that are perfect for that purpose if you can't keep your food in a fridge at home or work. I know lots of people who are crazy for their Six Pack Bags, but I don't have one since I can usually eat at home or just pack 1 or 2 meals in a little insulated bag with a frozen icepack.
Below is another example of a Bikini Prep Meal Plan from Kim Oddo, a popular fitness coach out of California. Most of the Bikini Prep Meal Plans I've found online total about 1,500 calories.
MEASURE YOUR FOOD
Having a measuring cup and food scale is important for getting exactly the right measurements. I use this food scale I bought on Amazon and it works great. It's small too, so it doesn't take up too much room in our kitchen. Even though I can pretty much "eyeball" the amounts by now, I still use the food scale because even a few ounces can make a big difference when you're training to get to a specific goal in a short period of time. My trainer always says, "Don't eyeball your food," so it's stuck in my head.
By the way, you measure your food AFTER it's cooked. Food weighs less after you cook it.
Currently, my typical meals throughout the day look something like this:
Meal 1: Protein Pancake
Meal 2: Mahi Mahi, Potato, Green Beans
Meal 3: Chicken Salad w Cup Carrots
My trainer told me carrots count as a carb, so I count my romaine as my veggie and carrots as my carb in this salad (carrots not pictured).
Meal 4: Chicken, Sweet Potato, Asparagus
Meal 5: Muscle Egg
I have found buying the prepared Chocolate flavored Muscle Egg beats out making my own protein shakes at home for taste and convenience. I can drink a quick cup of Muscle Egg that tastes just like a cup of chocolate milk instead of a bigger shake that I felt like I was choking down. The only downside is that it's expensive. I buy the 4 - 1/2 gallons because they are smaller and keep the open one in the fridge and the other in the freezer until I ready to use it.
I have tried making it from scratch with egg whites, skim milk and sugar free chocolate powder and it's not that bad, but the Muscle Egg was smoother and more convenient than making my own.
I will also do a post about how I save time by prepping my meals in advance. This is a lifesaver and truly the only sane way to each so much food consistently throughout the day. *Update: to read how I prep my meals, go here!
For more like this, check out these posts:
If you try out this meal plan and STICK TO IT, I'd love to hear your results! I found the hardest part at first was eating so much. But after a little while, I could tell when it was time to eat again because I was hungry for the next meal.