Is the Female Bikini Model Diet Right for You? A Look at Competition Nutrition

Have you ever seen female bodybuilders in bikinis looking sculpted, strong, and feminine at the same time and wondered what their training routine is? Aside from rigorous training, disciplined and calculated nutrition is what allows the muscle to grow and be revealed later in a competition.

The bikini competition model diet is a specialized and personalized approach to stepping on stage as lean as possible, not a long-term healthy diet. In this guide, I go into detail about nutrition leading up to a bikini competition, discuss calories during phases of the diet, and include a sample meal plan. That being said, the topic lacks scientific resources, and I can only give generic recommendations when, in reality, an individual approach is required.

What is the bikini competition diet all about?

There are four main competitive categories in female bodybuilding: bikini, figure, physique, and bodybuilding. Some competitions have other subdivisions, but these are the main ones. The National Physique Committee (NPC) has set the following criteria for the bikini division:

Athletes should display	Athletes should not display
A foundation of muscle which gives shape to the female body	Muscular density seen in a figure physique
Full round glutes with a slight separation between the hamstring and glute area	Squared glutes
A small amount of roundness in the delts	Muscle separation is seen in figure competitors
A conditioned core	Graininess
Overall look (hair, makeup, suit, and tan)	Striations anywhere

Achieving the look for any bodybuilding category requires effort, both training and nutrition-wise. Competitors go through a bulking and growing phase and then follow a strict diet to reduce body fat, leading up to the competition. The goal of the bikini diet is to step on stage as lean as possible while maintaining the muscle they worked hard to build. It is a highly restrictive diet only meant to be followed for a short period, usually with the help of a nutritionist or a sports coach.

The diet is based on tracking and consuming specific calories and macronutrient ratios that are highly individual and depend on your bodily metrics, activity inside and outside the gym, and other factors. However, the main principles remain. There are several phases, with calories getting relatively low just before the competition. Protein is a big focus throughout the process, while carbs and fats are adjusted as needed. I will overview the science and macronutrient ratios below without giving any specific amounts.

Typical foods to eat and limit

The specific meal and snack composition depends on personal preferences and your calorie target, but here are some foods commonly eaten and avoided during bikini competition prep.

Foods to eat

There is a lack of research on the precise foods to eat when prepping for a bodybuilding competition. That is why most competitors hire a coach with nutrition knowledge and experience in making and adjusting meal plans.

A meta-analysis concluded that female bodybuilders tend to consume very high amounts of protein when preparing for a competition. The trend is about 2.5–3.5 g of protein per kg of body weight, exceeding the recommended intake of 1.8–2.7 g per kg. Calories from protein tend to make up around 28% of total daily calories and remain stable throughout the diet.

Carbohydrates comprise around 52% of total daily calories. However, the percentage tends to get lower and lower leading up to the competition and is altered based on the success of weight loss and training.

Fats make up about 22% of daily calories, but this tends to decrease significantly coming up to stage days, as fats contain more calories per gram than carbs or protein.

Competitors also tend to take several dietary supplements to compensate for a restrictive diet and possible nutrition deficiencies.

In summary, we have a low-calorie, high-protein diet with variable carbs and fats. You should focus on foods that are low in calories but high in volume. For example, you can eat way more berries than mangos for the same calories.

The world is your oyster regarding precise combinations and recipes, but here are the main foods you will eat a lot. No foods are off-limits as long as you meet your macronutrient targets.

Lean proteins	Carbohydrates	Fats	‘Fun’ foods
Chicken or turkey breast Lean beef cuts White fish Canned tuna in brine Egg whites Low-fat Greek yogurt Low-fat cottage cheese Whey protein	Baked or boiled potatoes Rice Oats Fruits Berries Carrots Rice cakes Popcorn (no oil)	Avocado Cheese Oil sprays Peanut butter Chia seeds Egg yolks	Zero sugar drinks Zero sugar sauces Zero calorie sweeteners Protein bars Flavor drops Hot sauce Mustard

Some also choose to include cheat meals or days where they allow themselves whatever they want to make it easier to stick to the plan long-term. Whether you choose to have these depends on you, but remember that a consistent calorie deficit determines fat loss and weight loss. So, indulging in something to ease the craving and make it easier physiologically will not derail you, but going seriously overboard with calories may negate the hard work you have been putting in.

Foods to limit or avoid

High-calorie foods are usually avoided or heavily limited during competition prep. However, they are not banned if you can fit them into your calorie budget or during a cheat meal. Individuals with higher energy expenditure may incorporate these more often in small amounts. Still, some find it easier to cut the indulgent foods, as only having a small amount can feel torturous.

Some foods to limit during this diet are:

• High-fat proteins (bacon, chicken thighs, rib-eye steak)
• Cheese
• Full-fat dairy
• Butter
• Large amounts of nut butter
• Desserts
• Fast foods
• Pizzas
• Pastas
• Coffee creamers
• Candy
• Sugary drinks
• Alcohol

Phases of prep and an example diet plan

The bikini competition prep diet generally has three four-week phases. As each phase approaches the competition, calories decrease, and the diet gets stricter. Although the phases have little scientific research, they are widely applied in the bodybuilding industry.

The goal is to get as lean as possible by building muscle tissue and trimming excess fat while maintaining the muscle. Usually, before the pre-competition diet, participants spend several months bulking and building muscle.

Phase 1, weeks 1–4

Phase 1 involves eating at maintenance or even a slight surplus (5–10%) to maintain and build some more muscle while preparing for the fat loss phase.

Here are some of the standard macros:

Protein: 2.2 g per kg of body weight

Carbs: 3–4 g per kg of body weight

Fat: 1 g per kg of body weight

Sample meal plan for 1,950 calories:

	Meal 1	Meal 2	Meal 3 (pre-workout)	Meal 4 (post-workout)	Meal 5
Ingredients	40 g oats,150 g egg whites + 1 whole egg,1 tsp chia seeds, 50 g berries	100 g chicken breast,35 g dry jasmine rice,1 cup green beans,1 tsp olive oil	1 scoop whey protein,1 rice cake,1 tsp peanut butter	0 g lean turkey,120 g sweet potato,1 cup steamed zucchini	150 g low-fat Greek yogurt,1 tbsp almond butter
Protein (g)	24	32	23	28	23
Carbs (g)	28	30	10	30	8
Fats (g)	7	7	5	5	13
Calories	275	330	210	320	290

These meals add around 130 g of protein, 190 g of carbs, and 60 g of fats. However, this is just a generic guideline; you should calculate your specific needs.

Phase 2, weeks 5–8

Phase 2 involves a moderate calorie deficit (15–20%) to lose fat while maintaining strength and muscle and avoid excessive hunger. Carbs and fats decrease slightly, while protein remains the same or increases.

Standard macros during this phase:

Protein: 2.2–2.4 g per kg of body weight

Carbs: 2–2.5 g per kg of body weight

Fats: 0.7–0.9 g per kg of body weight

Sample meal plan for 1,650 calories:

	Meal 1	Meal 2	Meal 3 (pre-workout)	Meal 4 (post-workout)	Meal 5
Ingredients	35g oats,150g egg whites + 1 egg,1 tsp flaxseed	100g cod,35g dry jasmine rice,1 cup spinach,1 tsp olive oil	1 scoop whey protein,1 rice cake	100g chicken breast,100g zucchini,80g sweet potato	150 g 0% Greek yogurt,1 tsp nut butter
Protein (g)	23	28	23	28	20
Carbs (g)	20	30	10	24	6
Fats (g)	6	7	1	3	7
Calories	250	310	160	270	190

This example meal plan contains 135 g of protein, 140 g of carbohydrates, and 45 g of fat.

Phase 3, weeks 9–12

Phase 3 involves a 25–30 % calorie deficit or an even more aggressive one based on personal check-ins to trim all remaining fat. Carbs and fats get really low. A week or so before the competition, sodium is also removed, and contrary to the health advice, water intake is limited to eliminate any water retention on show day. Due to how restrictive this phase is, some choose to cycle carbs and ‘save’ them for workout days or have refeed (cheat) days or meals.

Standard macros for this phase:

Protein: 2.4–2.6 g per kg of body weight

Carbs: 1.2–1.8 g per kg of body weight

Fats: 0.5–0.7 g per kg of body weight

Sample meal plan for 1,450 calories:

	Meal 1	Meal 2	Meal 3 (pre-workout)	Meal 4 (post-workout)	Meal 5
Ingredients	30g oats,150g egg whites,1 tsp chia seeds	120g white fish,100g cauliflower rice,1 tsp olive oil	1 scoop whey protein, 1 rice cake	100g chicken breast,100g zucchini,60g sweet potato	150g 0% Greek yogurt,1 tsp nut butter
Protein (g)	21	30	23	28	20
Carbs (g)	17	6	10	18	6
Fats (g)	4	7	1	3	6
Calories	200	230	150	250	180

The daily total is 140 g of protein, 100 g of carbs, and 35 g of fats. This phase is very restrictive and too low in healthy fats and carbs for most women, especially active ones.

Practical tips: meal prep and staying on track

From personal experience in bodybuilding and copious content consumed by various coaches, bodybuilding professionals, and enthusiasts, I have compiled the most common tips for staying on track.

1. Plan and prep your meals. Plan your meals for several days, prep them, and have them ready to go so you do not need to think of what to eat on the day or risk going off track because you are too hungry to cook or do not have the ingredients. You can prep ingredients that you can mix and match rather than whole meals. Cook more carbs and protein sources in advance and have what sounds good.
2. Pre-log your calories. If you track your calories, pre-log them the day before and make any necessary changes so you know exactly how much to eat during the day. If you know you are going out or want to fit in a specific snack, you can plan your day accordingly rather than still having half your protein and no carb or fat intake left at bedtime.
3. Stay hydrated. Sip water consistently throughout the day to curb cravings and support your health.
4. Have a flexible mindset. While most of your diet should be whole foods and home-cooked meals, include an occasional treat to make the process easier mentally. You can even be smart about it and have a treat before your workout to utilize the sugar to get an energy boost and a pump.
5. Have a support system. Having a coach, training buddies, and supportive family and friends can help with accountability and motivation and make it feel less socially isolating.

Some helpful tools include:

• Food scale
• Calorie tracking app
• Reusable containers

Unfortunately, it will likely get tough at some point, so have a strong reason for doing this. Write down your goals, make a mood board, or motivate yourself by taking progress pictures. We often feel like we are stuck and not making any progress, but comparing photos, even from a couple of weeks before, can help you get a grip and appreciate the hard work.

Common challenges and mistakes to avoid

There are several common mistakes and challenges during this diet, especially for first-timers:

Drastic calorie deficit. Cutting calories too drastically, too quickly, or too low can lead to muscle loss, slower metabolism, fatigue, trigger binges, and many other health issues.

Too much or too little protein. High protein intake is essential to maintaining muscle, but eating too much protein at the expense of carbs or fats is likely to leave you with low energy and constipation. Too little protein, on the other hand, can lead to muscle loss during the deficit.

Staying too lean for too long. Stage lean is not sustainable or healthy. Body fat is essential for female hormone health, vital organ function, vitamin absorption, and overall health. Around 18–28% of body fat is considered normal, 18% or less is considered too low, and 10–13% is considered absolutely essential. Bikini competitors step on stage leaner than that.

Mental issues. Following a strict diet can feel socially isolating and lead to disordered thoughts about food. Share your struggles with your loved ones or reach out for professional help if you are experiencing mental issues. Also, remember that your health is more important than any competition, and do not be afraid to drop out if you find it too taxing.

Educating yourself before committing to a bikini competition and having support throughout the process can make a big difference. It can be physically and mentally challenging, but remember that no one is forcing you to do this, and if you feel like it is having serious adverse effects on your health, you can stop.

Is the bikini contest meal plan sustainable for the average person?

I asked Dr. Emmanuel Chilengwe, a biomedical science researcher specializing in sports nutrition and fitness, to highlight how the bikini competition diet differs from healthy eating for the average person. Here’s what he says:

Competition diet vs. healthy eating

1. Calorie restriction. Prep diets often involve a calorie deficit to reduce body fat to very low levels, whereas long-term diets focus on maintenance or slight deficits for health.
2. Macro precision. Competition prep requires precise macronutrient control, while everyday eating is more flexible.
3. Food restrictions. Prep diets temporarily restrict or eliminate many food groups or indulgences; long-term healthy eating encourages variety and sustainability.
4. Psychological approach. Prep diets are goal-specific and short-term, often requiring higher discipline; long-term diets prioritize balance, enjoyment, and mental well-being.
5. Supplementation. More targeted supplements (like branched-chain amino acids and fat burners) may be used in prep but are unnecessary for general healthy eating.

Even if you are an avid gym goer like me, you do not need to follow such a strict diet or even go through severe bulking and cutting phases unless you want to check your limits and achieve peak physique. Eating a high protein, mostly whole foods diet aligns with healthy eating and gym goals, but you do not need to cut carbs and fats drastically. Carbs will support your workouts and recovery and give your muscles a fuller look, while fats are essential for hormone function, skin, nails, hair, and vitamin absorption.

Final thoughts

Competing in bodybuilding shows requires immense discipline, commitment, and personalized nutrition. Due to specificities and psychological and physical toll prolonged dieting can have, it is best to work with a professional. A nutritionist specializing in sports nutrition or competition prep can adjust your calories and help you with as many nutrients as possible, even during more restrictive periods. Alternatively, a coach with a nutrition background can help you adapt and match your training and nutrition as needed.

Also, remember that this diet is to prepare for a competition and get as lean as possible. Low body fat and eating low calories, especially from limiting carbs and fats, can damage female health. It may also lead to disordered thoughts about food. Furthermore, this regimen can feel socially isolating.

For the general population, even with fitness goals in mind, a healthy diet should focus predominantly on whole foods with some room for more indulgent treats, going out, and enjoying social occasions.