Tag Archives: Competition Prep Diet

Beef Fried Rice


This is a low-fat version of beef fried rice. I wouldn’t necessarily eat this while prepping because of the soy sauce, but works great as a diet meal.

5 oz. Grass-Fed Top Sirloin (sliced into small pieces)
1/2 cup cooked rice
1 egg white
fresh garlic
chopped green onion
bell pepper
sesame seedssoy sauce

1. Heat tsp of olive oil in pan on medium heat
2. Saute green onion and garlic to taste
3. Add meat, salt, pepper, soy sauce, 1/8 cup water and cover
4. Cook for 3 minutes.
5. Add egg whites and mix meat with it until egg is cooked
6. Add chopped vegetables and cooked rice, mix up, repeat seasonings and cover
7. Cook for 3 more minutes.
8. Serve with sesame seeds

Grass-fed beef tastes better and is more tender than regular beef. It is healthier as well.
Don’t overdo the sesame seeds. They are a source of fat. You could also add chopped peanuts and cayenne pepper to create a more Kung-Pao flavor.

French Fries


I love these! Think you can’t eat great while on a diet? These french fries are better than any I’ve eaten at a restaurant. They taste a little like In n’ Out Burger fries.

as many potatoes as you like (this pic is 4 oz.)
olive oil spray

1. Cut the raw potatoes into thin spears. I like mine crunchier so I cut them thinner.
2. Spray a non-stick pan with olive oil spray
3. Spread out potato spears on tray so they aren’t overlapping
4. Spray spears with a little olive oil spray
5. Shake salt and garlic over spears
6. Put tray in broiler on high
7. Leave in for about 5 minutes. Make sure to check so they don’t burn too much.
8. Eat and enjoy!

To save time, use a mandolin to cut potatoes (but be careful!)
To make crispier, spray after you salt and garlic
Use different seasonings to get different flavors. Even try some cayanne pepper or cracked pepper.
Would be good dipped in mustard since ketchup is a no-no.


Tilapia and Brussel Sprouts


This is something I eat twice a day with I’m carb depleting during 10-day prep. It is not something I would usually eat but there is some reason it tastes really good during that time. I could choose other vegetables but I chose brussel sprouts because they create a nice bitter/sweet flavor with the fish. I honestly believe that if we listen to our body it will tell us what we it needs. When we listen to our emotions, we eat the wrong things which is a form of self-sabotage.

Tilapia and Brussel Sprouts

6-oz Tilapia
6 Brussel Sprouts
1/4 c Chopped Green Onion
1/2 Fresh Lemon cut in wedges
Fresh Garlic
Balsamic Vinegar
Olive Oil

1. Saute Garlic and Green Onion in Olive Oil on medium heat.
2. Squeeze a lemon wedge in pan and generously sprinkle salt and pepper too.3. Lay in Fish and repeat step 2 on top of fish, leaving lemon wedges in pan.
4. Spray with a little balsamic vinegar and cover pan.
5. Cook about 3 minutes while you slice brussel sprouts in 3 slices each.
6. Add brussel sprouts to pan and squeeze lemon and spray with balsamic.
7. Add about 1/8 cup water to pan to steam sprouts.
8. Turn over fish, spray with more balsamic, generously sprinkle salt and pepper and cover pan.
9. Cook another 4-5 minutes then serve.

The balsamic creates a nice sweet taste when it gets a little burnt. The scraping in the pan are the best!
Works well served over rice  – cuts the fishy taste.
When you cook the fish with a lid and add a bit of water, it steams the fish. Just make sure to add the water after you seared it. (Like we did)

Eggs and Potatoes


When you are lucky enough to have a meal that includes eggs and potatoes, here is a quick way to get a fabulous omelette. It’s a long list but only takes under 10 minutes to make.

1. Heat pan with a little spray olive oil.
2. Add some green onions, salt, pepper, garlic and 1/2 cup of frozen o’brien potatoes mix. (Should have colored peppers in it)
3. While the potatoes are thawing in the pan, break them up a little to cook faster.4. Move potatoes to one side of pan and fan out. Spray a little more oil to prepare for the eggs.
5. Pour in one cup of eggs.
6. Add salt, pepper, garlic to flavor.
7. Cover to cook until egg looks pretty firm so you can flip.
8. Flip the egg half over the potato half and cover again to cook more.
9. Flip again to cook a little more if needed.


You can add some salsa on top if you can have tomatoes.
Make sure to check the label on the potatoes for bad ingredients. The closer to only potatoes and bell peppers the better!
Buy 100% Egg Whites, it’s so much easier!

Chocolate Covered Frozen Banana


Here is a great treat recipe when you can’t have an actual banana!

Chocolate Covered Frozen Banana

1. Mix 1/2 scoop chocolate protein powder and 1/2 scoop banana protein powder with six ounces cold water.
2. If you need to have carbs with your meal, add natural or chocolate carb powder to the mix and add a little more water. The less water you add the richer the flavor.
3. Pour into a popsicle mold and freeze.

This also makes a great drink if you don’t want to wait for it to freeze!



Tilapia or Cod Non-Fish Style

Fish is not something I eat unless I have to. I tried everything not to eat it until finally my diet coach, Tad Inoue, said, “Man up and eat the Cod!”

So how do you eat fish when you can’t stand the flavor? Balsamic Vinegar to the rescue!

For some reason, when you put balsamic vinegar on fish, it hides the fish flavor. Here is my recipe for having to eat fish when you don’t want to.

1. Heat a skillet with spray olive oil and saute green onion, salt, pepper and garlic.
2. Turn heat to medium and lay in your fish.
3. Spray the fish with a little more spray olive oil and squeeze on lemon, season with pepper, salt and garlic.
4. Cover to cook for about 5 minutes.
5. Flip fish to cook other side and spray with Balsamic Vinegar.
6. Add veggies around fish and spray with more Balsamic Vinegar.
7. Cover to cook a few more minutes.

I like my fish slightly burned but soft in the middle. The burnt parts are very tasty with a dark flavor from the garlic and vinegar.


When you eat fish with rice, making sure to get a bite of fish and rice together will mask the fish flavor as well.

Chinese Broccoli Beef

Sometimes I wonder if things really taste how I think they do. This recipe is an example of this.

Red Meat and Vegetables can be part of a training diet. And like you know, you have to eat the same thing everyday. When I am in my last ten days before a competition, six ounces of Top Sirloin with Broccoli are my fourth meal of the day, everyday. And, I really don’t care much for red meat! Additionally, my spice choices are limited so jazzing it up can be difficult. Luckily, I’ve found a way to make it not so dense and boring and actually look forward to this meal.

Chinese (sort of) Broccoli Beef

1. Heat a pan on medium with some spray olive oil in it.2. Saute in some minced garlic, green onion, pepper and salt – as much as you like. The more you use, the more the flavor!
3. Add 6 oz of Top Sirloin (I like to use organic or grass fed beef – taste soo much better!)
4. Spray the meat with a few squirts of Balsamic Vinegar, season with more pepper and salt.
5. Cover for a few minutes.
6. Add enough water to cover bottom of pan and add broccoli.
7. Spray with Balsamic Vinegar and recover to steam broccoli.
8. Cook until broccoli is medium green and not much water is left.


To increase “Chinese” flavor, add sesame seeds at end of cooking or add more salt to bring out more flavor.

If you can have soy sauce, replace the Balsamic Vinegar with it.

If you get carbs with this meal, serve over rice.

Note: I add alot of salt to this recipe as I am loading up on salt when this is my meal. It might not be right for you.
Note: Balsamic Vinegar is thought to increase Candida. If you are on a candida-free diet, you might want to avoid it.

Yummy Protein Coffee

protein coffee drink

I really like this as a meal replacement for Starbucks in the morning (or anytime really). This works perfect for those not into eating breakfast in the morning.

1. Get a tall cup
2. Add 1 scoop protein powder (I like to use chocolate of some sort)
3. Add 1 Tbs instant coffee or instant espresso and tsp of Cayenne Pepper (or any hot pepper)
4. Fill it up 1/4 way with cold water and stir until protein is dissolved
5. Fill the rest up with hot water


If you would like it to taste like a Caramel Macchiato, you can use vanilla protein powder instead of chocolate and add sugarfree caramel syrup and cinnamon.

If you need to have carbs with this meal, you could add 1/2 scoop of vanilla or natural carb powder.

If you would like your drink to have a more “dairy” effect, you can use only 3/4 scoop of chocolate protein with 1/4 scoop of vanilla. The vanilla gives it a more milky taste.

Play around with it. It’s the closest your gonna get to Starbucks for a while!

5-Minute Protein Pancake

This is one of our family favorites, even for those not on a special diet. It can be altered to whatever flavor you like in the morning or anytime. It’s great because the cooking time is the time it takes to take your supplements. It’s not messy so you can easily make it and eat it in the car.
Additionally, it can be made larger or smaller based on the grams of protein you require for the meal.

1. Heat a pan on medium with a little spray olive oil in it.

2. In a magic bullet or blender, add:
• 1/2 scoop protein powder – any flavor • 1/2 cup egg whites
• 1/3 cup quick oatmeal (they blend better)
• Tbs water
• Vanilla to taste
• Cinammon to taste

3. Pour in mixture and cover pan with a lid.

4. Wait about 3 minutes or until you smell it cooking.

5. Flip the pancake over. Because it will be about the size of your pan, be careful or it will get messy!

6. Cover again and wait a few more minutes then pull it out.

7. At this point you can either eat it plain or put a little peanut butter on it and fold it up into a taco shape to take with you.

If you will be putting peanut or almond butter on it, choose a protein powder that will add to the flavor. I like to use a banana flavor powder which makes it taste like banana bread.

If you aren’t eating oatmeal, you can use puffed rice or millet instead. Just keep the same ratio of carb to protein.

If you can have berries, blending some berries up into a jam and putting on with some peanut butter creates a nice pb&j sandwich. Just use Vanilla protein for the pancake. Great alternative to bread and has tons of protein!

Get creative and it will become your favorite meal of the day!