Danielle's Bikini Competition Meal Plan

Danielle's Bikini Competition Meal Plan Food Items Meal 1 4 egg whites (365 Every Day Value Organic Egg Whites) Instant Oat Meal (Natures Path Organic)

Serving

Calories

Protein (g)

Fat (g)

Carbs (g)

Sugars (g)

Fiber (g)

3/4 cup

100

20

0

0

0

0

1 packet (50 g)

190

8

3

34

1

6

Total:

290

28

3

34

1

6

1 scoop 1 medium

80 105

15 1.29

2 0.39

2 26.95

1 14.43

0 3.1

Total

185

16.29

2.39

28.95

15.43

3.1

38 60

3 10

1 1.5

7 1

3 1

5 0

248

13

2.5

26

16

7

103

2

0

24

10

4

1 scoop 2 oz 1/2 cup

80 50 110

15 10 8

2 0 0.5

2 0 23

1 0 1

0 0 7

Total

343

35

2.5

49

12

11

2 oz 1 cup 5 spears

120 31 20

15 2.57 2

6 6.04 0

0 0.34 3

0 1.55 1

0 2.4 1

Total

179

21.01

12.52

4.7

2.07

5.2

1 large 1/4 cup

78 50

6.29 10

5.3 1

0.56 1

0.56 0

0 1

1/4 cup 4 cups

170 28

4 3.44

2 0.48

32 4.36

0 0.52

1 2.8

Total

326

23.73

8.78

37.92

1.08

4.8

1/2 cup

60

0

0

15

11

2

Total

60

0

0

15

11

2

1473

135.59

31.21

176.21

47.06

35.3

Meal 2 Whey Protein Shake (french vanilla) Banana

Meal 3- Post Work Out Romain Lettuce Roasted Chicken

8 leaves 2 oz Total

Meal 4 Sweet Potatoe (baked) Whey Protein Shake (strawberry) Roasted Turkey Black Beans

Meal 5 Salmon Broccoli (fresh chopped, boiled) Asparagus Spears

Meal 6 Hard Boiled Egg Tuna (in water) Brown Jasmine Rice (Texas Best Organic Rices) Baby Spinach (raw)

Snack Apple Sauce (unsweetened)

Daily Totals

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