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Clean Cook: 5 Pre-Contest Meals From Nicole Moneer

IFBB Bikini pro Nicole Moneer eats clean all year so she never has to diet hard before a show. Try these easy, delicious, and nutritious meals!

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

  1. Coat skillet in palm oil.
  2. In a mixing bowl, whisk 3 whole eggs with salt, pepper, basil, and kelp.
  3. Slice 10 cherry tomatoes.
  4. Add everything to a skillet.
  5. 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)

Nutrition Facts
(without sausage)  
Amount per serving
Calories 186
Total Fat 11 g
Total Carbs 12 g
Protein 10 g

Meal 2 Pork, Pear, and Greens

  1. Tear up kale in a big bowl. Skin and chop pear.
  2. Mix kale with oil and vinegar in a big bowl and shake.
  3. Let sit for an hour or more. The kale won't get soggy, I promise!
  4. Brown pork in a skillet, about 10-12 minutes.
  5. Top kale with fresh pork.

Pork, Pear, and Greens PDF (150 KB)

Nutrition Facts
Amount per serving
Calories 596
Total Fat 37 g
Total Carbs 36 g
Protein 33 g

Meal 3 Field of Greens

View Recipe Here

Meal 4 Hot Cod

View Recipe Here

Meal 5 Venison chili with organic parsnips

View Recipe Here