Grocery List and Diet Plans – Fitness Figure Competitions


Choosing the best nutrient dense whole foods is the key to building quality lean muscle mass and burning off excess body fat. Below is an idea of the typical foods you would put on your grocery list.

Lean protein or protein alternatives which are high in protein labeled (poultry, fish, lean steak, eggs), green fibrous leafy and non leafy vegetables, tubers, brown and wild rice, quinoa, oats, nonfat yogurt, dry cottage cheese, bananas, almonds, natural peanut or almond butter, sprouted beans, garlic, onions, eggs, avocado, grapefruit, peppers, mushrooms, sprouts, plain rice cakes, raisins or cran raisins, rye bread, olive oil, Udos or flaxseed oil, skim milk, soy nuts and protein powder.

Some of these items may get weaned out as you get closer to your contest such as the dairy and higher sodium veggies, fruits, higher fat nuts and certain starches. You will see this reflected in the below samples. I did not get into detail with spices but that is where peppers, onions, garlic, vinegars and spices without sodium such as Ms. Dash or paprika for example, would come into play.

Sample Diet Plans
Here is what a simple, typical diet may look like off-season and early in pre-season:

7am Breakfast
1-2 slices of rye bread toasted with a tsp of almond butter on each slice
6 egg whites and 2 whole eggs

You can use some onion or other veggies that were listed in groceries including the avocado.

9am Snack
Banana and a serving of nonfat yogurt

12pm Lunch
Protein 4-6 oz or 20-50 grams, 1-2 cup greens, ½ to ¾ cup grain, bean or tuber

2-3pm Snack
Protein drink and some nuts

5-6pm Dinner
4-6 oz protein or 20-50 grams, 1-2 cup greens, ½ to ¾ cup grain, bean or tuber

9pm or so
Protein drink or a cup of dry cottage cheese, some almonds and ½ cup broccoli raw topped with Udos oil and cracked pepper.

Here is what a simple version of a diet may look like during the last few months pre-contest:

7am Breakfast
A serving of oatmeal with 6 egg whites

9am Snack
Protein drink and a half of a yellow grapefruit

12 pm Lunch
Protein (poultry or white fish) 4-6 oz or 20-50 grams, 1-2 cup spinach or green beans, ¼ cup yam.

2-3 pm Snack
Protein drink and 10 almonds

5-6 pm Dinner
Protein (poultry or white fish) 4-6 oz or 20-50 grams, 1-2 cup spinach or green beans, ¼ cup yam.

9pm or so
Protein drink or 4 oz protein of choice with ½ cup green beans or asparagus

Supplement Suggestions
I did not list any supplements other than protein powder and EFA oils to keep it simple but there are some supplements I like and do suggest. Multivitamin and minerals are an excellent start to add to your daily food regimen. I personally like Usana. Glutamine is a great repair product which aids in faster recovery and better optimal muscle growth. Joint aids are very useful for those with joint issues or old joint injuries so do look at things like chondroitin, glucosamine, MSM and combinations of these. Creatine is another great supplement to add to your arsenal and might help you get beyond your limits literally! HMB is another of my favorites but it’s now a grey area supplement and not as popular as 7 years or so ago. There are so many other new products and always more coming out so I say that if you research and have the money then go ahead and try some out! Just try not to experiment during on-season or pre-contest. See the complete Fitness Figure Competitions Guide.


About Author

Linda Cusmano

Linda is a national level fitness and figure pro who dabbles in bodybuilding competitions, obstacle and strength challenges along with fitness model competitions. She is a triple certified elite personal trainer and the owner of Body Rush Personal Training. See my profile page for more information!

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