Dolce Dance

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Bikini Prep Sample Meal Plan

Posted by Lindsay Huitt on February 7, 2014 at 5:30 PM

At my current stage of training the purpose of my diet is to facilitate muscle growth and keep body fat low.  Plus of course giving me adequate energy for my daily tasks of teaching and keeping up with my kids. Here is a sample of a typical day:

Drink 1 gallon of water. Plus some coffee (I like 1/2 cup of 1% in my coffee but later that will have to stop). I sometimes add a packet of Emergen-C to 16oz of water and a little Raw Apple Cider Vinegar. I have also found carbonated soda water with a little juice or flavoring to be a great refreshing treat in place of soda.


6oz of baked sweet potatoes 

1 scoop of chocolate muscle milk in 8-9oz of unsweetend almond milk

coffee with 1/2 cup of 1% milk

Snack: Homemade Carrot Cake Protein Bar (200 calorie serving)


Omelet - 1 whole egg plus 3 egg whites cooked with 1 tsp butter in the pan. Fill omelet with spinach or 1/4 of an avocado.   

6 oz sweet potatoes

Unlimited veggies if I am still hungry

Coffee with milk


4-6 oz of chicken tenderloins or homemade turkey meatloaf muffins

Sauteed veggies or a piece of fruit 



 6 oz of either tilapia, chicken, turkey patty, or a lean cut of beef.


A starch as long as it is no later than 7pm (or about 3 hours before bed time)



Protein shake if I am craving something sweet. Or a small meal like eggs and veggies.


Fruit is allowed 2 times a day. Berries are suggested in the morning and a banana or citrus fruit in the early afternoon following a workout.


I wish I could say that I was following this down to the letter but I am struggling. I have a real love of peanut butter and some times a girl just needs real chocolate. On a good day I pair my peanut butter with celery and use it as one of my snacks. On a bad day I still eat the peanut butter straight from the jar on a spoon! I am not stressing about this however. My focus is nourishing my body and building muscle. I will get better at following the diet but it takes time to build good habits and break the bad ones (like a handful of chocolate chips just cause it's "time for dessert" :roll:).  I have found some new recipes that I love and I am enjoying cooking. Check out my next blog for more on Turkey Meatloaf muffins!

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