A Complete Diet Plan to Look Like a Bikini Competitor in 12 Weeks

If you always wanted to look like a bikini competitor and hit the stage in a shiny posing suit but could never get in the shape for it, this article is for you. You’re mistaken if you think you can get the bikini physique just by training your ass off. No matter how hard you train, you won’t see results until your diet is on point.

We’ve devised this diet plan keeping in mind the training and nutrition requirements of a bikini competitor. This diet plan includes three phases which will help you drop body fat without losing muscle mass. In this plan, you’ll be eating a total of six meals throughout the day.

After every four weeks and at the beginning of every phase, you’ll be dropping the number of calories in your diet. Since the goal is to maintain the muscle mass while losing body fat, there will be no major change in your daily protein intake.

Phase 1: Week 1-4

This is your introductory phase. This phase will give you a taste of the discipline required to become a fitness athlete. Although these first four weeks aren’t very restrictive, they can still be a challenge for girls trying a diet plan for the first time.

Breakfast
4 egg whites
⅓ cup (uncooked) instant oatmeal
10 almonds
Totals: 240 calories, 20g protein, 22g carbs, 8g fat

Mid-morning 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

Lunch
4 oz skinless, boneless chicken breast
½ cup long-grain brown rice
1 cup chopped broccoli, boiled or steamed
Totals: 263 calories, 29g protein, 34g carbs, 3g fat

Midday Snack
1 scoop whey protein isolate
½ large (8″) banana
1 tbsp natural peanut butter
Totals: 271 calories, 29g protein, 19g carbs, 9g fat

Dinner
5 oz cod
1 white corn tortilla
1 cup sliced zucchini, boiled
salad:
2 cups mixed greens
10 almonds, crushed
¼ cup cherry tomatoes, quartered
¼ cup red onion
2 tbsp balsamic vinegar
Totals: 328 calories, 32g protein, 32g carbs, 9g fat

Evening Smoothie
1½ scoops whey protein isolate
Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily totals: 1,518 calories, 174g protein, 124g carbs, 40g fat

[Related article: Best Fat Burning Exercises for Women]

Phase 2 on the next page…

Phase 2: Week 5-8

While you’re on this program, make sure you are drinking plenty of water – at least one gallon a day. In this phase, your calorie intake will go down and so will your fat intake. This will help your body in utilizing its fat resources as energy.

Breakfast
3 egg whites
2 oz 99% fat-free ground turkey breast
⅓ cup (uncooked) instant oatmeal
Totals: 214 calories, 29g protein, 19g carbs, 3g fat

Mid-morning Snack
4 oz skinless, boneless chicken breast
⅓ cup long-grain brown rice
Totals: 172 calories, 25g protein, 15g carbs, 2g fat

Lunch
4 oz skinless, boneless chicken breast
1 cup black-eyed peas, boiled
1 cup chopped broccoli, steamed
Totals: 355 calories, 40g protein, 47g carbs, 3g fat

Midday Snack
4 oz 99% fat-free ground turkey breast
2 white corn tortillas
1 oz avocado
Totals: 257 calories, 31g protein, 20g carbs, 6g fat

Dinner
4 oz cod
1½ oz avocado
salad:
½ tbsp extra-virgin olive oil
2 tbsp balsamic vinegar
2 cups mixed greens
¼ cup tomato
¼ cup onion
Totals: 290 calories, 23g protein, 17g carbs, 14g fat

Evening Smoothie
1 scoop whey protein isolate
1 tbsp organic flaxseeds
Totals: 160 calories, 27g protein, 3g carbs, 5g fat

Daily totals: 1,448 calories, 175g protein, 121g carbs, 33g fat

Click next for the last phase…

Phase 3: Week 9-12

This is the phase where you’ll need to showcase all your dedication. If you have been doing everything right for the past eight weeks, you’re bound to succeed here. Your calorie, fat and protein intake will drop further in this phase to dig deeper into your fat storage. These three weeks will give you the muscle striations and definition you’ve always wanted.

Breakfast
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

Lunch

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

Salad:
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 shelled English walnuts
Totals: 258 calories, 26g protein, 17g carbs, 11g fat

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

Salad:
2 cups mixed greens
¼ cup cherry tomatoes, quartered
¼ cup yellow onion
2 tbsp balsamic vinegar
Totals: 315 calories, 33g protein, 14g carbs, 13g fat

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