Danielle's Bikini Competition Meal Plan

Food Items Serving Calories Protein (g) Fat (g) Carbs (g) Sugars (g) Fiber (g)
Meal 1
4 egg whites (365 Every Day Value
Organic Egg Whites) 3/4 cup 100 20 0 0 0 0
Instant Oat Meal (Natures Path
Organic) 1 packet (50 g) 190 8 3 34 1 6

Total: 290 28 3 34 1 6
Meal 2

Whey Protein Shake (french vanilla) 1 scoop 80 15 2 2 1 0

Banana 1 medium 105 1.29 0.39 26.95 14.43 3.1

Total 185 16.29 2.39 28.95 15.43 3.1

Meal 3- Post Work Out
Romain Lettuce 8 leaves 38 3 1 7 3 5
Roasted Chicken 2 oz 60 10 1.5 1 1 0

Total 248 13 2.5 26 16 7

Meal 4
Sweet Potatoe (baked) 103 2 0 24 10 4

Whey Protein Shake (strawberry) 1 scoop 80 15 2 2 1 0

Roasted Turkey 2 oz 50 10 0 0 0 0
Black Beans 1/2 cup 110 8 0.5 23 1 7

Total 343 35 2.5 49 12 11

Meal 5
Salmon 2 oz 120 15 6 0 0 0
Broccoli (fresh chopped, boiled) 1 cup 31 2.57 6.04 0.34 1.55 2.4
Asparagus Spears 5 spears 20 2 0 3 1 1

Total 179 21.01 12.52 4.7 2.07 5.2

Meal 6
Hard Boiled Egg 1 large 78 6.29 5.3 0.56 0.56 0
Tuna (in water) 1/4 cup 50 10 1 1 0 1
Brown Jasmine Rice (Texas Best
Organic Rices) 1/4 cup 170 4 2 32 0 1
Baby Spinach (raw) 4 cups 28 3.44 0.48 4.36 0.52 2.8

Total 326 23.73 8.78 37.92 1.08 4.8

Snack
Apple Sauce (unsweetened) 1/2 cup 60 0 0 15 11 2

Total 60 0 0 15 11 2

Daily Totals 1473 135.59 31.21 176.21 47.06 35.3

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