Recipes for contest dieting are few and far between, but your meals should be created using the following foods:

  1. Grilled Natural chicken cooked on the George Forman Grill

  2. Egg whites

  3. Broccoli and green beans

  4. Brown rice

  5. Sweet potatoes and baked potatoes

  6. Oatmeal

  7. Lean (90-95%) red meat

  8. Natural peanut butter

For seasonings up to 2 weeks out, you can use Mrs. Dash seasonings, or McCormick Grill Mates. From 2 weeks out until the day of the show, you should not use any seasoning.


Serves 6

5 oz. serving: 125 calories, 3 g Fat, 12 g protein, 8 g carbs, 27 mg cholesterol, 212 mg sodium

  1. 2 pounds 92% lean ground beef

  2. 1 can diced tomatoes (14 oz)

  3. 1 can tomato sauce (14 oz)

  4. 1 can pinto beans (14 oz)

  5. 1 can kidney beans (14 oz)

  6. 1 can black beans (14 oz)

  7. 2 packets McCormick’s chili seasoning

  8. 1/2 bulb ground garlic

-brown beef in skillet for aprox 10 minutes. Drain beef

-while the beef is browning, drain, but don’t rinse the beans. Combine the beans and the 2 packets of McCormick’s seasoning in a separate  cooking pot.

-chop the garlic, then combine with beans and seasoning.

-Add the browned beef, bean mixture, tomato sauce, and diced tomatoes to the cooking pot. Bring to boil, then reduce temperature to low and cook for 30 minutes.

Breakfast Burrito:  

42g protein/26g carbs/2 grams fat, 312 calories

  1. 5-6 egg whites

  2. 1/4 cup fat free cheddar cheese

  3. 2 tablespoons salsa

  4. 2 corn tortillas

-Scramble egg whites

-heat tortilla in microwave

-put eggs in tortilla

-top with Salsa and fat free cheese

-heat everything together in microwave if you want the cheese to be melted

Protein Pancakes (can be contest dieting if you don’t use syrup or milk)

52g protein/38g carbs/3g fat, 417 calories WITH MILK, no syrup

47g protein/31g carbs/3g fat, 367 calories WITHOUT MILK, no syrup

  1. 5-6 egg whites

  2. 1 serving Optimum chocolate protein power (or substitute)

  3. 1/2 cup oatmeal

  4. 1/2 cup fat free milk

  5. Sugar free syrup

-mix together all ingredients

-spray pan with fat free PAM

-cook like regular pancakes

-use sugar free syrup

Stay tuned.