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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

1 packet (50 g)

190

34

Total:

290

28

34

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

103

24

10

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

15

11

Total

60

15

11

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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