So I am officially eight weeks out from my first fitness competition! It’s time to dial in my diet and really get down to business. I’ve been meal prepping with my husband for almost four years now so this is nothing new to me. I practically live out of tupperwares!
This week, I start my cut, which means I need to lose fat, while also keeping all my hard earned muscle intact. My calorie goals this week are 1500 calories. I don’t really go off of calories though. I like to count my macronutrients – proteins, fats, and carbs. (See my Meal Prep: Definition to understand why I count macros!) By counting the macros, the math comes out to the right amount of calories. So my macro goals this week are 140 g of carbs, 160 g of proteins, and 30 g of fats.
I break my day into six meals with carbs in only the first four meals. The last two either have no carbs at all or the carbs come from veggies. Here we go!
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Meal One – Breakfast
Yes, you can be on a diet and still eat pancakes! I stumbled upon this recipe and made it my own and it’s (surprisingly) delicious! Ingredients include:
- 6 egg whites
- 40 g oat flour (made by blending up oats)
- Vanilla extract
Mix to taste. Odd consistency when I pour it on the griddle but it works just fine! Top it off with some sugar-free syrup and one TBSP of fresh ground peanut butter and you’ve got yourself a filling and delicious breakfast!
Meal Two – Post-workout
Post workout smoothie!
I am in looooove with my post-workout smoothie! After exercising, your body needs to restore its’ glycogen and glucose levels. When cutting, you don’t want to eat any processed sugar so I turn to fresh or frozen fruit.This smoothie includes:
- 1 scoop of Rule 1 isolate whey protein Frozen Banana
- 1 scoop creatine unflavored
- 1 scoop fiber
- 1 cup spinach
- 1.5 cups of frozen strawwberries
- 240 mL of unsweetened vanilla almond milk
Blend to perfection! Since post-workout you need the carbs to recover, I added two salt-free rice cakes in for an extra boost.
Meal 3 – Chicken Meal
Meal three and Meal four are interchangeable because they both have carbohydrates in them. Ingredients for this meal per meal are:
- 4 oz chicken breast
- 3 oz sweet potatoes
- 170 g frozen green beans
Since I’m getting closer to the competition, the less salt the better so my choice of spices for chicken are black pepper, garlic powder, onion powder, and italian seasoning. Bake for 20-30 minutes on cookie sheets at 400 degrees until cooked.
Next, I dice the sweet potatoes and then toss them in a plastic bag with cumin, a LOT of cinnamon, and a dash of seasoned salt. Bake for 30-40 minutes at 400 degrees until a fork can glide through them.
Next, VEGGIES! I really like green beans because they are high in fiber and have a lot of volume to them. Those I leave frozen in the containers.
Meal Four – Turkey Meal
My second carb meal of the day includes:
- 3 oz of lean ground turkey
- 30 g dry brown rice
- Mixed green salad
- 2 TBSP fat-free zesty italian dressing or light raspberry vinegrette
My green salad is a combination of spinach and romain lettuce, cucumbers, and green peppers. If you have any other light carb veggies that you like, add them in!
I like to make my turkey burgers very herby so the spices I use are thyme, rosemary, onion powder, and garlic powder. (Can you tell that I really like garlic?). Bake for 20-25 minutes in deep dish at 400 degrees.
At this point, I have four pans in my oven – two chicken, one sweet potatoes, and one deep dish turkey.
Meal Five – Chicken Meal II
This meal is eaten after 5pm, therefore, the only carbs I will get from this meal are from veggies. I use the same chicken as the first meal creating this meal:
- 4 oz chicken breast
- 1 cup broccoli
- 1 cup cauliflower
I don’t cook the veggies because I like to eat this meal cold and so I just let them thaw naturally in the fridge. Easy for on the go!
Meal Six – Casein shake
This is my last meal of the day and I drink it right before bed. I like to mix just a scoop of Dymatize Elite casein in Smooth Vanilla with 8 oz of water (roughly half a blender bottle). Casein is the part of milk protein (whey is the other part) that is slow-digesting so it is really good to have right before you fast overnight. You can also do greek yogurt before bed because it is also a slow digesting protein
Because I am so restrictive on my diet, I need some extra help to get all the micronutrients and vitamins that my body needs.
Daily, I take:
- 2 multivitamin gummies
- 3 yohimbine HCl
- 3 fish oil
- 2 glucosamine
- 2 vitamin C chewables
- 1 biotin chewable
- 3 green tea extract
- 2 CLAs
- 2 apple cider vinegar
- 2 scoops Rule 1 BCAAs
- 1 scoop Rule 1 Lean 5
I am a sponsored athlete of Big Dan’s Nutrition in north Idaho and love everything they offer! You can find all of my supplements on their website linked above and they ship nationally!
And that’s everything I eat in a day! What’s in your fridge?