Name: Nicole Moneer
Weight: 121 pounds
Occupation: NASM CPT & C-ISSN & Chek Holistic Lifestyle Coach; IFBB Bikini Olympia competitor
Sponsor(s): Team Bodybuilding.com athlete; Olympian Labs athlete
Even though I stay lean all year, I still go through a small pre-contest phase before most of my shows. This year, I needed to lose roughly six pounds for the IFBB Bikini stage at the 2013 EVLS Prague Pro this weekend. I created these five delicious meals to help me reach that goal. Try them yourself to support your own fat-loss efforts!
I started my pre-contest diet at 121 pounds and gave myself six weeks to lose six pounds. My goal would put me at 115 pounds, my weight at the 2012 Bikini Olympia. I usually base my physique off how I look in the mirror, not the scale, but for this contest, I had a defined six-pound target.
I stuck with my normal weight training 4-5 days each week. Each week I also did an hour of hot yoga, an hour of Pilates, and taught an hour-long cardio kickboxing class. Too much cardio eats muscle, so I limit it. I need all the muscle I can get!
I am still fit at 40! These meals and my workouts help me stay there, so that when I step on the stage in Prague, I'll look and feel my best. I mix up my foods daily. Eating the same foods daily may help you achieve a certain look, but it will have long-term detrimental effects on the gut and overall health. Do you do the same workout daily? I hope not. If so, you eventually get bored and plateau. Don't let that happen to your diet!
Note: I do not measure portion sizes. I eyeball most things. This approach works well for me, my clients, and thousands of others. Give it a shot!
Meal 1 Tomato Basil Omelet
*Sometimes I add onions and organic, antibiotic- and hormone-free pork sausage
- Coat skillet in palm oil.
- In a mixing bowl, whisk 3 whole eggs with salt, pepper, basil, and kelp.
- Slice 10 cherry tomatoes.
- Add everything to a skillet.
- Cook on medium heat to desired doneness.
*If you add the sausage, brown it in a separate pan before adding it to the omelet.
Tomato Basil Omelet PDF (131 KB)
Meal 2 Pork, Pear, and Greens
- 6 oz antibiotic- and hormone-free ground pork
- 1 bunch organic kale
- 1 organic pear
- 1-2 capfuls pumpkin seed oil
- 1-2 capfuls balsamic vinegar
- Pink sea salt
- Tear up kale in a big bowl. Skin and chop pear.
- Mix kale with oil and vinegar in a big bowl and shake.
- Let sit for an hour or more. The kale won't get soggy, I promise!
- Brown pork in a skillet, about 10-12 minutes.
- Top kale with fresh pork.
Pork, Pear, and Greens PDF (150 KB)
Meal 3 Field of Greens
- 6-8 oz pasture-raised veal
- Sea salt
- 3 cups Romaine
- 1 capful macadamia nut oil
- 1 capful balsamic vinegar
- Heat ghee in skillet to coat the pan. Insert veal. Season with salt and chives.
- Brown meat and flip a few times—it cooks pretty quick—on medium heat for about 10 minutes.
- Toss romaine with oil and vinegar; serve immediately.
Field of Greens PDF (162 KB)
Meal 4 Hot Cod
- 4 pieces (12 oz) wild cod (or other white fish)
- Seasoning: sea salt and chili powder
- 10 (or more) halved Cherry tomatoes
- 4 jalapeño peppers
- Palm or coconut oil
*Warning: must be able to handle spicy foods!
- Coat pan with palm or coconut oil.
- Coat cod in salt and chili powder.
- Add to pan.
- Cook 8-12 minutes on medium heat; flip the cod twice and serve!
Hot Cod PDF (138 KB)
Meal 5 Venison chili with organic parsnips
- Peel and slice parsnips into wedges.
- Place in a pie dish. Add butter, rosemary, onion, salt, and pepper with a spoon or ladle.
- Bake at 350 degrees F, covered with foil, for about 35-40 minutes.
*Optional: beans, garlic
- In a skillet, brown ground venison with red onion, sea salt, and chili powder. The venison is tough, so grind it up with a spoon.
- Cook 12-14 minutes.
*I am allergic to garlic, but if you like, add it to the venison.
Venison Chili with Organic Parsnips PDF (150 KB)