Full Day of Eating on 1400 Calories with Macros 40 % Protein 35% Carbs 25% Fat

    Full day of eating for bikini prep from 6 weeks out through show day! The macros are close to 150 grams of protein, 125 grams of carbs, and 40 grams of fat, with a high carb day of 225 grams once a week.


    I’m 2 days away from my second NPC Bikini show in Salt Lake City! My diet hasn’t felt difficult at all. In fact, most of the time, I’m completely satisfied by the amount of food I’m eating.

    Before and after weight loss counting macros

    My Current Macro Diet

    My coach asked me if I preferred he set my macros, or if I rather have a meal plan. I chose macro’s 100%. Although I eat whole foods most of the time, I love the flexibility and freedom that macro counting gives you.

    Everyone will have different macros based on their own body and activity level. You can check your own using my macro calculator here.

    I’m only 5 ft. tall and about 105 lbs. I’ve been able to maintain my weight loss for a full year now! (for last years weight loss, go here)

    But, because I’m small, I don’t need a lot of food. My coach has recommended in these last 6 weeks that I have 150 grams protein, 125 gram of carbs, and 40 grams of fat, with one high carb day of 225 grams of carbs.

    And, I’ve pretty much stuck to this 40/35/25 breakdown for the last 6 weeks. I use a macro diet plate to make sure that I’m eating balanced, whole foods.

    This means,

    • Half of my meal from vegetables.
    • 1/4 of my meal from a whole protein source
    • and 1/4 of my meal from a rich carb source.

    The fats are in a lot of foods, and they don’t need a special section on the plate.

    Macro diet portion plate

    I’m definitely coming in leaner, and I think I’ll be ready for show day!

    full day of eating 1400 calories 40-35-25

    Here’s an example of one of my days and everything I ate that day:


    247 calories, 25 g protein, 27 g carbs, and 2 g fat

    I start everyday with egg whites and oatmeal. I look forward to this more than anything! I’ve loved experimenting with different seasonings for the eggs, and flavor add-ins for my oatmeal. My most recent experiment has been with Jordan’s Skinny Syrups. They are ZERO calories, and there are SO many amazing flavors! For the breakfast on this day, I used the zero calorie caramel syrup.

    • ⁠1 cup egg whites⁠
    • 1/3 cup oats
    • 1 oz caramel skinny syrup (coupon code HEALTHBEET for 10% off)
    • 100 grams bell peppers
    • 1/4 teaspoon feast mode veggie seasoning
    bikini prep diet breakfast


    349 calories, 35 g protein, 33 g carbs, 9 g fat

    For lunch, I’ve been loving chicken, zucchini and onions, plus a sweet potato!

    • 200 g zucchini
    • 60 g onion
    • 5 oz chicken tenders (4 after it’s cooked)
    • 100 g sweet potato
    • Butter spray
    • Kernel seasons Ranch popcorn seasoning⁠
    bikini prep diet lunch

    Mid-day meal/Snack

    446 calories, 50 g protein, 36 g carbs, 16 g fat

    Although I was calling this a snack, it’s actually more calories and protein than my other meals- so now it’s called a mid-day meal. While I was eating three meals a day during my first weight loss phase, right now I eat 4 meals. Also, having a Built Bar in the middle of the day is a TOTAL DESSERT!!

    • 15 g light mayo
    • 30 g avocado
    • 5 oz chicken tenders (4 after it’s cooked)
    • Built Bar 130 calorie bar Use code Healthbeet for 10% off
    bikini prep diet snack


    353 calories 36 g protein, 26 g carbs, and 12 g fat

    And finally, a typical body building meal of ground turkey, asparagus and rice!

    • 1/2 cup white rice⁠
    • I can’t believe it’s not butter spray
    • 6 ounces cooked 93% lean ground turkey⁠ (5 oz after cooked)
    • 1 tsp mustard
    • 150 g asparagus
    bikini prep diet dinner

    Total calories and macros for the day

    1395 calories, 143 g protein, 122 g carbs, and 39 g fat

    You can find more of my past meal plans and full day of eating posts here!

    full day of eating printable for bikini prep


    • Just out of curiosity.. I see you use white rice instead of brown rice. My doc suggested that I stay away from the white starches. What’s your opinion?

      • Brown rice does have more nutrients, but white rice is gentler on the stomach, and I have some digestive issues.


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