Bikini meal prep 101 :: lemon chicken
1 pound chicken breast
3 sprigs Rosemary OR parsley, depending on personal preference
Fresh ground pepper to taste
3-4 sweet potatoes or 1 package frozen yam patties
2-3 bags frozen vegetables of choice
I begin by cleaning the chicken — getting off any extra fat that is still on the breast. I usually cut the chicken into strips or small chunks to cook faster and to distribute and weigh for my meal preps. I measure my proteins after they are done cooking. When the chicken is cleaned and cut I put it all into a large gallon bag with juice of 1 fresh lemon and chopped rosemary or parsley. I marinade for at least 1 hour, but the longer the better !
While you are waiting for the chicken to marinade, you can prepare your sweet potatoes if you would prefer fresh to the frozen yam patties. I wash the sweet potatoes and cut width wise into medallions. This is easier to measure and weigh when finished and ready to add to your meals. I put on a cookie sheet lined with tin foil. Spray with a nonstick cooking spray– ideally the coconut oil kind– and top with you’re favorite seasonings. I love cinnamon !! But if you think that would be odd with the lemon chicken, I would recommend paprika.
Preheat the convection oven to 350F. Cover cake pan in foil– I use a cake pan because baking chicken will result in a lot of juices — you could use a cast iron skillet if you have one large enough for 1 lb of chicken !!
Bake chicken for 20-25 minutes Sweet potatoes will need 30-35 minutes to cook.
Allow chicken to cool. While doing so, begin to add your frozen veggies to your meal prep containers. I weigh out 1 serving size of the frozen veggies into several Tupperware containers. If you have extra fats to spare you can add crushed or slivered almonds to your green beans like the picture above– but I cannot do this in the later stages of prep. After the veggies are added, I place 1 yam patty or 3 oz of sweet potato into each container. Lastly , I weigh out my chicken — usually 4 ounces , but when my calories were at their lowest during the end of prep, I would make meals with only 2 ounces of protein to 1+ serving veggies in order to fill me up.
So your amount in each meal prep will be up to you and where your calories are at in this point of your prep. Enjoy!
I will be posting a series of meal preps I make throughout my BIKINI COMPETITION PREP. Ideally giving those that wish to compete recipe ideas, but they can also be used by those that just want to get healthier and lose some fat. They will be lean, low fat meals — low in calories, and WARNING: they won’t be as fun as some of my previous meal preps! They will be bodybuilder style protein-starch-veggie based, but I thought it would be helpful to share how I prepare the proteins– what I season with and how I cook them. My secret is fresh herbs, marinades, and fresh citrus! With these three items you can make bland proteins such as tilapia, cod, and chicken taste super yummy!
This Week: Tilapia
2 pounds of tilapia , fresh ideally — but defrosted frozen fillets work also!
Lime juice , to taste
Fresh cilantro, or Cilantro paste , found in produce aisle
Fresh ground black pepper, to taste
1 cup Rice/quinoa
1-2 cups reduced sodium broth (or water)
2-3 bags of frozen vegetable of choice
In a gallon ziplock or the bag the tilapia came in, place all the ingredients in and let marinade for at least 1 hour.
While marinating, prepare rice or white quinoa. I prepare mine with reduced sodium chicken broth for a little bit of flavor. I measure my rice/quinoa when it is cooked. I usually throw in at least 1 cup uncooked with recommended amount of water/broth. Brown rice is usually a 1:1 rice to water ratio, while quinoa requires a little more water– follow the directions on the container! I measure out 1/3 cup COOKED rice/quinoa for each meal. If I have any leftovers I feed it to my boyfriend ! 🙂
Preheat convection oven at 350F
Line a cake pan with tin foil. Place the marinaded tilapia onto the foil. Cover the cake pan with additional tin foil. Bake for 20 minutes.
Add 4 oz WEIGHED of tilapia fillet, 1-2 serving of frozen veggies (don’t bother heating them, they will defrost in the fridge and you will reheat when you eat your meal), and 1/3 cup cooked quinoa.
Wednesday–half way through your work week–you’re almost there! What’s one way of helping you energize and push through your hump day? A high intensity interval workout! I always feel extremely energized and motivated after completing a good HIIT workout. This week we will perform each exercise for a total of 1 minute, then rest for 30 seconds. Move on to next exercise once finished with the rest, complete the cycle 1-3 times through!! Rest for 1:30 between the three cycles if needed!! Each cycle should take 9:00 minutes total with rest.
1:00 on, 0:30 rest
- Tuck Jumps
- Goblet Squats (with med ball, dumbell, or kettlebell —weight as heavy or light as you wish)
- Mountain Climbers
If this is too intense for you, feel free to scale down to a 1:1 rest, either work 0:30 and rest 0:30 or work 1:00 and rest for 1:00. That will allow yourself more recovery time. Listen to your body, you know it best! Hope you enjoy this one! It is a burner. Embrace the burn and sweat. You’ll feel great after the suck! Plus, HIIT workouts are great fat burners 🙂 Get After it! Any workouts or questions that you have and would like me to post or include in future blog posts– please comment below!! I love the feedback! 🙂
Here is an unfamiliar topic– reverse dieting. What is that?! Reverse dieting is pretty well known with physique competitors. It is what I am currently doing now that my show has past. Everyone knows that one goes on a “diet” in order to lose body fat/weight, but what about when you have successfully lost the weight you wanted? There is a point where you need to understand that enough is enough–one cannot diet forever. It is fatiguing mentally and physically. But what comes after the diet? A rebound back to old ways? Gaining back every ounce you had lost over the past few months? This doesn’t have to be the case.
Once you are at that realistic goal weight you can then reverse diet to a higher calorie “diet” to maintain this weight or a weight close to it. Continue reading
Vitacost! Everytime I go onto this website I am like a kid in a candy store!
I love love love this website! It has absolutely all the essentials for a healthier lifestyle at unbeatable prices. You can get everything from protein powders and other supplements (amino acids, BCAAs, creatine) to protein bars such as, my favorite, quest bars, and even gourmet grocery items.
They have amazing healthy snack foods no matter your diet or lifestyle. They have paleo snacks (whole foods/nothing processed/no dairy) gluten free, low carb, etc.
Here is a picture of my first vitacost haul: (Not pictured is my second AND third haul…..only weeks after the first 😛 )
My favorite items are:
- Nut butters–“buff bake” snicker doodle flavor and cookie flavor, “Justin’s” honey almond butter. I sent Vitacost a product request for them to look into trying to get Gbutter as well, so we will see 🙂
- Plentils- lentil chips, so tasty if you crave salty!! The serving size is large and the calories and fats are low! I got the garlic Parmesan flavor and margarita pizza flavor! 1 serving is 31 chips! Definitely large enough to curb any chip cravings!
- “The good bean” chickpea snacks. This is the perfect healthy snack with a nice crunch. I take these to work while working night shift and I get the cravings to munch on something. My favorite is the chocolate flavor. It’s delicious! Satisfies my sweet tooth, but not too sweet. I also like the spicy chili lime 😛 It is the perfect amount of spice! It’s got a good kick to it! I’m waiting for my order of sweet cinnamon ! I’ll let you know how it is !
Hey Everyone! The day I had been waiting for finally arrived and went by in a flash! It’s bittersweet feeling! I finally can be less meticulous about diet and training, but I definitely will secretly miss feeling this lean! I had an amazing time my first competition! I thought I would be more nervous or awkward, but the day went by so smooth! All of the alcoholic drinks I turned down while out to dinner, all of the meal preps, all of the cookies refused at work—all worth it! Be prepared, this is going to be a LONG post. I’m going to reflect on the entire process but add in advice for first timers.
This final week flew by. I worked 5 of 6 nights, so it was a lot of work, little play. Luckily I did not need to work out much this final week. I worked out Sunday through Wednesday and took off completely Thursday, Friday, and Show Day (Saturday) Nutrition stayed the same, except I tried limiting dairy products. I didn’t really notice a huge difference, so I am unsure if this was truly necessary. So, I’ll run you through my competition timeline so any first timers may gain a better idea of what to expect. Continue reading
I can’t believe that another week has gone by! Only three weeks shy of my first bikini competition. Progress pictures above. Reflections of this past week are:
1. I have been slacking in the posing practice part– I haven’t been wearing my heels around the house to “get comfortable” walking in them either. That may bite me in the booty later. Goal for the next three weeks is to step up my game and practice, practice, practice!
2. Picking up from last week, I tried to stay around the 1,850 calorie/day diet. I just felt tired. I took a nap EVERY day. By Thursday, it was time to work night shift, and I was a SNAIL. I was moving so sluggishly and falling asleep charting at the computer at 10 pm — only 3 hours into my 12 hour shift. I ended up eating a sticky cinnamon bun topped with candied pecans that was part of a baked good gift basket a patients’ family had brought in. It was the calories and carbohydrates my body needed— I felt rejuvenated and the rest of the shift was a breeze. YES, if I had a healthier, competition prep friendly carbohydrate (like oatmeal) I would have eaten that, but I was stuck at work with just the protein high food I brought.
I’m telling this story because I am not trying to hide the fact that I am human. Continue reading