If you’re female and want a healthy meal plan to get lean, I can save you lots of $$ and countless hours of research. And I can keep you from ending up with a horrible coach that rips you off and ruins your body. Everyone knows working out is really important but diet is everything! Over the years, I’ve read probably thousands of articles/blogs/etc. on fitness, specifically regarding bikini competitions. And I’ve looked at MANY meal plans. I’ve paid for quite a few too, mostly for my own research purposes. I also went so far as to get a nutrition certification.
I can tell you that 90% of the meal plans I’ve seen are basically the same exact plan. The coach/competitor/whoever may swap a food here and there, but the calorie counts and breakdown of macros is almost identical. Clearly it works if almost every woman in fitness is following this and also prescribing it. But it irritates me that “coaches” charge hundreds of dollars for what amounts to the exact same plan being recycled over and over (not to mention, it’s not actually customized). Most coaches out there SUCK!!!!! Yes, even many of the ones that are “famous” that you think would be really good. Sometimes they are even worse because they have less time to focus on clients and end up giving out cookie cutter plans or, worse, pawning off their job on an assistant.
As far as the generic meal plan, it’s always 5-6 meals that are usually broken down as follows:
4 oz protein (usually chicken, turkey, fish or egg whites)
1/2 cup carbs (sweet potatoes, oats or brown rice)
1-2 cups of veggies (green things – spinach, broccoli, green beans, kale, asparagus, etc)
Add 2 healthy fats per day (~16 g of fat for each) somewhere in the form of olive/coconut oil, avocado or nuts/nut butter (or be a real rebel and eat whole eggs for protein and fat). Stay away from dairy. Limit fruit intake but it’s generally ok to have some berries as your morning carb or with oats. If you’re cutting, only include carbs at 2-3 meals (and eat them early in the day and/or around your workout) instead of all of the ones I listed above. Then add in another fat or two. Boom. Now you too can be a bikini model and/or competitor!!!!
(Ok, I’m being pretty sarcastic in this post but the part about the majority of meal plans looking just like what I’ve listed above is 100% true!! Save your $, trust me.)