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Pre-Contest Diet Plan With Healthy Recipes!

Check out this pre-contest diet meal plan with bonus healthy and delicious recipies!

Pre-Contest Meal Plan

Meal One
(7:30 AM-Breakfast)

  • Breakfast Burrito: 4 egg white omelet w/ veggies (mushrooms, peppers, tomatoes, asparagus, etc.) topped w/ tofu cheese in an organic whole-wheat tortilla wrap.
  • Half grapefruit

Then it's off to the gym to train from 8:30-10:00.

Danielle Nagel

Post Workout
(10:15 AM)

Meal Two
(12:00 PM-Lunch)

  • 3-4 oz. Lemon-Rosemary Chicken
  • 1 cup sweet potatoes
  • 1 cup steamed spinach

Meal Three
(3:00 PM)

  • 1 cup mixed greens salad w/ fresh veggies
  • 1 T. Poppy-Seed Vinaigrette
  • 1/2 cup low-fat cottage cheese

Meal Four
(6:00 PM-Dinner)

  • 3-4 oz. 5-Spiced Salmon
  • 1 cup grilled zucchini, squash & mushrooms w/ flaxseed oil
  • 1 cup mixed greens salad
  • 1 T. Orange-Soy Vinaigrette

Meal Five
(8:00 PM/Snack)

  • 1 baked sweet potato (known to curb your sweet cravings) or snack on 2-3 oz. nonfat Chicken Salad

Meal Six
(Before Bedtime-if you're still feeling hungry)

  • Low-Carb Protein Shake

Snacks That Can Be Eaten Between Meals In Small Amounts Are:

  • Rice cakes
  • Celery w/ non-hydrogenated peanut butter
  • Raw veggies w/ nonfat sour cream
  • Nonfat/low sugar organic yogurt
  • Fresh grapefruit or dried fruit & nuts. (Best to eat in AM and early afternoon when lacking energy!)

Avoid At All Costs:

  • Processed foods
  • Anything fried
  • Heavy sauces
  • Dairy products-creams & cheeses
  • Refined sugars
  • Flour " yeast
  • Just about anything fast food: soda, candy, cookies, cakes, breads, pastas, etc.

*If it is coming at you through your car window that's usually a good sign to avoid it!!

Very important! Drink tons of water!

Scientific studies have proven significant weight loss from simply drinking water! Try to consume 1-2 gallons per day! That's 8 oz./hour.

Bonus Recipes

Berry Sensational Shake ///

Ingredients
  • 1 scoop vanilla protein
  • 1/2 cup fresh strawberries
  • 1/2 cup fresh blueberries
  • 1/2 banana
  • Dash of cinnamon
  • 8 oz. cold water or skim milk or nonfat berry yogurt
  • 1/4 cup ice cubes
Directions
  1. Place all ingredients in a blender and blend on high for 1-1 1/2 minutes or until smooth. Serve immediately.


The Energy Booster Shake ///

Ingredients
  • 1 scoop vanilla protein
  • 8 oz. nonfat vanilla yogurt
  • 1/4 cup honey
  • 1 tbsp. Wheat germ
  • 1/2 cup fresh strawberries
  • 1/2 cup fresh cantaloupe, chunked
  • 1/4 cup ice cubes
Directions
  1. Place all ingredients in a blender and blend on high for 1-1 1/2 minutes or until smooth. Serve immediately.


Baked Stuffed Baby Eggplant ///

Ingredients
  • 2 small eggplants
  • 2 teaspoons extra-virgin olive oil, divided
  • 3 garlic cloves, chopped
  • 1/2 cup onion, chopped
  • 1/2 cup bell red pepper, chopped
  • 1 cup brown rice, cooked
  • 1/4 cup water chestnuts, chopped
  • 1 tablespoon fresh basil, chopped
  • 1 tablespoon fresh oregano, chopped
  • 1.4 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 medium tomatoes, peeled and diced
  • 1/2 cup feta cheese, crumbled
Directions
  1. Preheat oven to 400. Cut each eggplant in half lengthwise then make shallow cuts in cut side at 1/2-inch intervals. Brush cut sides with 1 teaspoon olive oil and place eggplants, cut-side down, on greased baking sheet. Bake for 15-20 minutes until tender with fork, remove from oven to cool and reduce oven heat to 350.
  2. In a large skillet, heat remaining oil over medium-high heat until hot. Add garlic, onion and red pepper; saute for one minute until tender. Next, add rice through tomatoes, stir together well.
  3. Scoop out eggplant pulp from each halve leaving 1/2-inch thick shells and set shells aside. Chop pulp, add to rice mixture and mix well. Spoon mixture evenly into eggplant shells, sprinkle with cheese, cover and bake for 20 minutes. Uncover and bake an additional 10 minutes or until lightly browned. Garnish with more fresh basil and feta cheese, if desired. Bon Appetite!


Shopping Tip:

Eggplant comes in dozens of varieties from large to small and purple to white. The most common eggplant is the large, dark purple American eggplant, which is found in our grocery stores all year long. Choose eggplants that have a smooth, shiny, skin and are firm but slightly springy. Store in a cool, dry place and use within two days.

Eggplant Trivia:

  • Did you know that eggplant is a member of the nightshade family along with the potato and tomato?
  • Did you know that the eggplant was originally used as an Oriental ornamental plant before ever used in recipes?
  • Did you know that eggplant got its name from yellow and white-fruited varieties with egg-sized fruits?
  • Did you know that during the 16th Century, northern Europeans called eggplants "mad apples" believing they caused insanity? (I must have eaten a couple last week!)

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About The Author

Danielle is a gourmet chef and a fitness expert. Learn the secrets of cooking healthy. On the fitness scene, Danielle has accomplished a great deal as a nationally ranked obstacle course & fitness athlete.

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