So you have been scouring the internet in search of that perfect Diet Plan which you could implement in your daily life or compliment with your workout schedule to maintain your fit body.

Our Team here at The Workout Magazine has  distilled the best Diet plans practiced by Fitness Models(so you know they work) which you can copy  as it is in your lifestyle or just mix it up according to your needs and resources.

Below are the exact diet plans these 18 Fitness Models follow:

1 Fitness Trainer Amy Jo’s Diet Plan

Break Fast

1 Cup Greek Yogurt + 1/2 cup of granola or a packet of oatmeal

Snack

2 Pieces of bread + 2 tablespoons of almond butter made in a sandwich

Lunch

Brown rice or Quinoa or barley+ 1 whole egg and 3-4 egg whites All mixed together

+

organic apple

Snack

Protein Shake/nuts

On busy days no snack only dinner

Dinner

Brown rice tortillas

+ asparagus/ hummus

+  Sliced Beef

—————————————————————————————–

wrap the combo up to make fajitas

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OR

She would cook steak or ground beef or chicken and mix it up with mushrooms , peppers, onion.

+

Avocado

She follows this diet even though it may look like she is consuming a lot of carbs, but her explanation is

 

2 Bikini Competitor Ashley Kurtenbach’s Diet Plan

This is what Ashley’s Diet plan looks like

Meal 1: 4 Egg whites and ½ c oatmeal
Meal 2: Whey protein shake and banana
Meal 3: 4 oz. Chicken broccoli/asparagus, brown rice
Meal 4: Natural peanut butter &whey protein shake

Meal 5: 4 oz. Lean Beef, ½ c. Spinach, 4 oz. sweet potato

Meal 6: Natural peanut butter & casein protein shake.

and on top of this when asked what were the top 10 food in her pantry this is what she says

1. Eggs, eggs, and more eggs.
2. P28 bread
3. Oatmeal
4. Deer Meat/Fish
5. Turkey
6. Sweet Potatoes
7. Brown Rice
8. Spinach
9. Pretty much anything Walden Farms makes.
10. Protein though largely not considered a food item but constitutes couple of shelves in her pantry.

 

Source: Ashley Kurtenbach Interview

3 Ingrid Romero’s Diet Plan

Ingrid eats roughly 2500 calories & does only 20-30 mins of cardio a day. This is because her calories come from very lean and clean sources.

She always eats 5-6 meals a day every 3 hrs forcing the body to work and increase its’s metabolism.

Every meal consists protein carbs and fats and this is what each is constituted of

Protein: Chicken, fish  & ground turkey

Carbs: vegetables, & complex carbs

Fats: Avocado, Almonds, Peanut butter etc as they all provide essential fats

She also lets her body treat, but only on sweet potato & drink tons of water throughout the day as well.

Here is her Exact meal plan

BREAKFAST

1/2 cup of oatmeal and 4 egg whites

SNACK

1 apple, 15 almonds and a protein shake

LUNCH

6oz of a lean protein, 1/2 cup brown rice and 1oz  asparagus.

SNACK

4oz of lean protein, 1 piece of fruit

SNACK

2 rice cakes with 1 tbsp of peanut butter and 4 egg whites

DINNER

6 oz of a lean protein, 4oz of sweet potato and 1 cup of veggies.

 

Source: Ingrid Romero Fitness

 

4 Bikini And Fitness Model Kandace Hudspeth’s Diet Plan

• Meal 1: Whey protein, BCAAs, Glutamine (pre workout).
• Meal 2: Protein pancake .
• Meal 3: 5 egg whites and tons of brocslaw (her favorite veggie).
• Meal 4: Chicken meatloaf .
• Meal 5: Whey protein, BCAAs, Glutamine
• Meal 6: Grilled chicken breast and large spinach and cabbage salad with Walden Farms sugar free balsamic dressing.
• Meal 7: Protein Popsicle

Source: Kandace Hudspeth Interview , To know more about Kandace visit her blog

 

5 Fitness Model Lindsey Renee’s Diet Plan

• Meal 1: 4 Egg Whites, 10 pieces of Asparagus & 2 oz. Sweet Potato
• Meal 2: 4 oz. Turkey Breast & 10 pieces of Asparagus
• Meal 3: 3 oz. Lean Red Meat, 2 tbsp. of Red Rice, 3 oz. of Brussels Sprouts, 1 cup of Spinach with Olive Oil & Balsamic Vinegar
• Meal 4: 3 oz. Chicken Breast, 2 oz. Sweet Potato & 2 cups of Green Salad
• Meal 5: 4 oz. Orange Roughy, 1/2 cup Broccoli & 5 pieces of asparagus
• Meal 6: Plain Microwave Popcorn & Platinum Hydro Whey Protein Powder

Source: Interview with Lindsey

6 Personal Trainer and Fitness Instructor Kelly Booth’s Diet Plan

Note: This is the Diet kelly followed in the months when she was competing for women’s figure competition.

Fitness competitions are no child’s play,  the amount of physical and mental work one has to do is very clear just by Kelly’s diet.

She completely stopped eating bread 3 months prior to the competition and limited herself to only 1400 calories/day.

the only foods she would touch are listed below

1. oatmeal (in the morning)
2. eggs
3. chicken
4. protein shakes
5. sweet potatoes
6. broccoli
7. some almond butter or avocado
8. tuna or fish
9. salads (spinach, bell peppers, broccoli, and fat-free dressing with less than 6 grams of sugar)

This diet continued for 6 weeks where there was no cheating allowed, no outside food. the only carbs she could consume were: oatmeal, sweet potato, & brown rice & NO SUGAR

The diet got stricter after those 6 weeks: she could have carbs only twice a week and this all she could eat: banana, sweet potato, oatmeal, almond butter, and green beans. It was because of this, her body fat began to drop.

Source: Sparkpeople.com

7 Fitness Model Bella Falconi’s Diet Plan

Bella Falconi refers to  her diet plan as an “eating habit”. She says If you want to go non-vegetarian; only prefer lean meat like chicken and fish.

She suggests to eat a lot of grains, including brown rice, Quinoa and oats which are her favorite carbs, including sweet potato”

Her daily eating habits are divided in 3 main categories

1. 50% Carbs
2. 30% Proteins
3. 20% Fats

She tries to eat every 3 hours or even less if possible and concentrates her carb intake in morning and early afternoon.

She Generally eats asparagus, broccoli & spinach and Spinach salad with egg whites, mushroom and cherry tomatoes is her favorite

Oats and Ezekiel bread are a must have in her kitchen

2 scoops of whey per day, 1 after training and 1 before bed.

6 meals a day and among those meals there (always) are: oatmeal, raw almonds, 1 banana, organic peanut butter and Greek yogurt!

Source: Trimmed & Toned

 

 

8 Fitness Model Michelle Lewin’s Diet Plan

 

Michelle says healthy foods such as oats, pancakes made up of stevia, unsweetened almond milk, egg whites, protein powder etc. are her most beloved food items.

This is her exact meal plan

Breakfast – Oatmeal with almonds, strawberries, egg white omelet with spinach etc.

Snacks – Pork chops with salad, ham with Swedish crackers etc.

Lunch – Steamed broccoli with olive oil, baked sweet potato, grilled chicken breast, etc.

Dinner – Brown rice with steamed asparagus, grilled salmon etc.

source: Healthy Celeb

 

9 Australian IFBB Bikini Pro Amy Wright’s Diet Plan

Amy focuses on simple, effective, basic, old-school diet style. Listed below

• Meal 1: 100g Chicken, Brown Rice & Greens
• Meal 2: 100g White Fish, Roasted Sweet Potato & Vegetables
• Meal 3: 100g Chicken Or Fish, Greens & An Apple
• Meal 4: 100g Chicken, Brown Rice & Vegetables
• Meal 5: 100g Chicken & Greens
• Meal 6: Egg-White Omelette with Vegetables

Source: Interview with Amy Wright

10 Fitness Model Stephanie Davis’s Diet Plan

Stephanie’s Daily Diet:

• Meal 1: Oatmeal with Coconut Flakes, Honey, 1 glass of Water & 1 serving of BCAA’s
• Meal 2: 1 serving of Nuts (Almonds/Cashews)
• Meal 3: Grilled Chicken or Fish with Potatoes, Vegetables & 1 serving of BCAA’s
• Meal 4: 1 Banana and/or Dextrose
• Meal 5: Whey Protein shake, 1 serving of BCAA’s & Smoked Salmon
• Meal 6: Tuna Salad & Casein Protein

 

Source: Interview With Stephanie

11 Whitney Carlson’s Diet Plan

Whitney eats six clean meals per day with a balance of protein, complex carbohydrates, fats and a lot of vegetables! She tries drink a gallon of water each day & eats as healthy as possible but also allows lets the rein loose sometimes. In order to not have any excuses for later on, she prepares all her food in advance

(Recipes can be found on HeandSheEatClean.com)

Meal 1: Egg Whites and Steel Cut Oats
Meal 2: Homemade Protein Bars
Meal 3: Chicken Chili
Meal 4: Italian Turkey Burgers with Sweet-Sweet Potato Cubes
Meal 5: Salsa Chicken or Protein Shake (this is my post workout meal)
Meal 6: Salsa Chicken or Protein Shake

 

12 Fitness Model Ashley Horner’s Diet Plan

Ashley eats clean and has balanced her lifestyle with things that are maintainable year round. Her diet follows paleo very closely.  Her carbs comprise of sweet potatoes and Coconut Flour, Almond flour & veggies

Breakfast

• Coffee with stevia & almond milk
• Sweet potato pancakes with raw local honey
• 1 small smashed sweet potato
• stevia (optional)
• 2 TBSP Coconut flour
• 3 egg whites

All mixed together for a pancake.

Snack:

Cottage cheese with raw walnuts

Lunch:

Baked sweet potato, lots of veggies and a protein Snack: Homemade high protein muffin (made from coconut flour & I usually add protein scoop to the muffin mix.

Dinner:

A protein and a lot of veggies.
She Drinks water, tea and 20 calorie hot cocoa at night

Source: Trimmed and Toned

13 Pro Fitness Model Jaimie Bernhardt’s Diet Plan

Jaimie’s Daily Diet:

• Meal 1: Egg Whites & 1/4 cup of Oats with Cinnamon
• Meal 2: 4 oz. Chicken & 3 oz. Sweet Potato
• Meal 3: 4 oz. Chicken & 1 cup of Spinach
• Meal 4: 5 oz. Tilapia & 1/4 Avocado
• Meal 5: Prosupps Isolate Protein & 1 tbs of Almond Butter

Source: Interview with Jaimie

 

14 IFBB Pro Bikini Athlete Jessica Arevalo’s Diet Plan

Jessica’s Daily Diet:

• Meal 1: ½ cup Oats, Fruit & 6 Egg Whites
• Meal 2: 6 oz. Red Meat, 4 oz. Yams, ½ cup of Vegetables
• Meal 3: NLA Her Whey Protein, 1 Banana & 1 scoop of Cashew Butter
• Meal 4: 6 oz. Chicken or Fish, ½ cup of Brown Rice, ½ cup of Vegetables (Asparagus/Broccoli)
• Meal 5: 5 oz. Chicken & 4 oz. Yams
• Meal 6: 6 Egg Whites or NLA Her Whey Protein

Source: Interview with Jessica

15 Melissa Bender’s Diet Plan

She never went to gym, did all home workouts and also gives 4 different combinations of meal plans

Breakfast:
Coffee with Organic So Delicious Unsweetened Coconut Milk
100 Calorie Whole Wheat Flat Bread Roll
1 Large Egg
Fresh Baby Spinach (on my egg sandwich)

AM Snack:
Fruit and Nut Trail Mix Bar

Lunch:
2 Cups Baby Spinach with 5 Cherry Tomatoes
2 Cups Baked Spaghetti Squash
4 oz Boneless Skinless Chicken Breast
2 Stalks of Celery with Smucker’s Organic All Natural Peanut Butter (2 Tbsp)
1/2 Cup Black Seedless Grapes

PM Snack:
Green Smoothie (This recipe minus the kiwi: She Hulk Smoothie Recipe)
Included:
1/2 cup almond milk
1/2 cup coconut milk
1 cup 0% Greek Yogurt Plain
2 cups spinach
1 tablespoon almond butter
1/2 Banana

Dinner:
Quinoa Vegetable Pilaf (Quinoa, spinach, cherry tomatos, eggplant, zucchini, onion, tomato, extra virgin olive oil)
Boneless Skinless Chicken Breast with 1 tablespoon cream of chicken soup

Example 2: (2 Weeks out from Competition):

Breakfast:

Coffee with Unsweetened Vanilla Coconut Milk 2 Slices Ezekial Bread with 1 Egg and Baby Spinach Plain 0% fat Greek Yogurt mixed with 2 tablespoons of PB2
AM Snack:

Fit and Active Double Chocolate Protein Meal Bar
Lunch:

4 oz Boneless chicken breast Fresh Baby Spinach with Cherry Tomatoes 5 Stalks of Asparagus (baked with olive oil)1/2 Acorn Squash (baked)2 oz baked sweet potato Granny Smith Apple
After Work Snack:

1 Slice Ezekial Bread 2 Tablespoons Smucker’s Organic Natural Peanut Butter
Dinner: 4 oz baked Chicken 2 oz baked Tilapia Zucchini sauteed in olive oil Sweet Potato Chips

Example 3 (4 Weeks Out for Competition):
Breakfast: Coffee with Unsweetened Almond Milk Egg Sandwich on Whole Wheat 100 Calorie Flat Bread Spinach 1 tablespoon of hummus 1 Homemade Gluten Free Protein Muffin (10/10 Protein Muffin)
AM Snack: Kashi Dark Chocolate Coconut Granola Bar Protein Muffin
Lunch:Salmon Salad with Baby Spinach and cherry tomatoes Granny Smith Apple Greek Yogurt mixed with Almond Butter

After Work Snack: Ezekial Bread with almond butter and half of a banana

Dinner: Tilapia in a Whole Wheat Tortilla with Greek Yogurt (in place of sour cream)Baby Spinach  Salsa Sweet Potato Tortilla Chips

Example 4 (8 Weeks Out from Competition):
Breakfast:
Coffee with Unsweetened Coconut Milk
Maple Brown Sugar Oatmeal with fresh Walnuts
Fit and Active Chocolate Peanut Butter Protein Meal Bar

AM Snack:
1 Slice Whole Wheat Bread
1 Tablespoon Smucker’s Natural Peanut Butter

Lunch:
Crockpot Spinach and Tomato Chicken 1.5 cups
Walnut and Spinach Salad
Granny Smith Apple

After Work Snack:
Peanut Butter Greek Yogurt with dark chocolate chips

Dinner:
Sushi (A mixed combination)

After Dinner Snack:
Almond Coconut Milk
Crunch Cranberry Almond Multi-grain cereal (1 cup)

Source: Bender Fitness

 

16 WBFF Bikini Competitor Andrea Smith’s Diet Plan

Andrea’s  diet right now:

Toast, avocado and egg whites Rice cakes and peanut butter with a protein shake Turkey and sweet potato and veggies Post workout shake with fruit Chicken veggies ( and couscous if weights day)

When asked what were the top 10 foods in her kitchen this is the list she gives

 

• apples
• nuts
• chicken
• cheese
• protein bars
• couscous
• avocado
• dark chocolate
• spinach
• ground turkey

Source: The Athletic Build

17 Fitness Model Laura London’s Diet Plan

• Breakfast: ½ cup old fashioned oatmeal, 2 scrambled eggs or 1 whole egg and 4 whites.
• Mid-Morning Snack: Protein shake or Greek yogurt with berries, nuts, cinnamon and stevia.
• Lunch: Tuna with pineapple salsa and two slices Ezekiel toast with raw coconut oil, steamed green beans.
• Mid-Afternoon Snack: Apple and peanut butter.
• Dinner: Chicken with steamed veggies, ½ sweet potato.

 

Source: Shape Fit

18 IFBB Bikini Pro And Fitness Model Marzia Prince’s Diet Plan

Marzia takes pride in her health and her eating habits. She basically is pro Vegetarian, eats majority of her food raw because of the benefits of enzymes in raw food and cheats with cheese but only handful of times

This is her sample diet plan

• Meal 1: Oatmeal with vegan protein powder & berries with ground flaxseed and multivitamins
• Meal 2: Berry smoothie, a dash of spirulina, filtered water, and vegan protein powder.
• Meal 3: Large salad with veggies, ¾ cup black beans, olive oil/vinegar dressing & sweet potato
• Meal 4: ¼ cup hummus and 2 cups raw veggies
• Meal 5: My fresh enzyme juice (spinach, romaine, celery, parsley, apple, carrots, cucumber, kale)
• Meal 6: spaghetti squash with marina sauce and lentils (YUM!)

Source: Interview with Marzia

 

After going through the diets of all of these fitness models, some of the things are very clear like: its very hard to maintain that perfect curvy sexy body that these fitness models host, as you have to literally eat clean year long with minuscule cheating, and you definitely have to work that effin’ Butt off no substitute for that.

 

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