What is the secret to those women who have super toned and fabulous beach bodies? The answer is: Passion. A passion for hardcore fitness training and a rigorous clean eating meal plan. I spoke with Carol Stratcher, a nationally certified personal trainer  who has over 23 years experience to find out the exact way that these women eat and sculpt their way into top shape! Stracher suggests visiting usgov.org for more nutrition suggestions or meeting with a registered dietician to form the best plan for your own individual body and desired goals.


The meal plans that fitness competitors follow are simple, strict, and packed with protein, lean meats, veggies and complex carbohydrates.  This sample meal plan I provided is very basic and ideal for weight loss and building muscle.  By eating six small meals a day, you will jump start that metabolism into high, fat burning, speed.  Combine this sample meal plan with Skinny Mom Workouts, and by the summer you too can have a rocking strong body!

Meal 1:  Calories 201. Fat: 2.26g Carbs: 28.6g. Protein: 17.7

  • ½ Raw Blueberries
  • 4 Egg Whites
  • 1/3 cup Oatmeal

Meal 2: Calories: 251.7 Fat: 9.78g Carbs: 19.42. Protein: 23.53

  • 1 Tbsp Natural Almond Butter
  • 2 Multi-Grain Rice Cakes (buy organic when possible)
  • 1 Scoop Why Protein

Meal 3: Calories 401 Fat: 7.4. Carbs: 37.5g Protein: 40.5g

  • 3 Tbsp Balsamic Vinegar
  • ½ cup of Brown Rice
  • 4 oz Chicken Breast
  • ¼ Cup Salsa (organic and no sugar)
  • 1 Small garden salad with tomato and onion

Meal 4: Calories 259 Fat 11g Carbs 13.6 Protein: 28.43

  • 1 Tbsp Natural Almond Butter
  • 1 Scoop Whey Protein
  • ½ Plain, Low Fat Yogurt

Meal 5: Calories 312. Fat: 2.85. Carbs 30.7. Protein: 41.3g

  • 1 Cup Broccoli (prepared either steamed or raw)
  • 1 Small Garden Salad with Tomato and onion with 3 TBSP Balsamic Vinegar
  • 1 Tortilla (find low calorie wraps, with high density nutrients) with 4OZ Turkey Breast

Meal 6: Calories 172 Fat 5g Carbs 9g Protein 20g

  • 1 Tbsp Flax Seeds
  • ½ cup Strawberries
  • 1 Scoop Whey Protein

Combine all ingredients in blender with tons of ice and one-two cups of water for a protein packed shake!

Another Sample Meal Plan:

Meal 1: 4 egg whites, 12 cup cooked oats, 1 apple or grapefruit

Meal 2: 4 oz chicken breast, 4 oz sweet potato (no skin)

Meal 3: ½ cup Brown Rice, 4 oz chicken breast

Meal 4: 1-2 cups of greens of your choice, 4 egg whites

Meal 5: 3 egg whites

Meal 6: 4 oz Tilapia season with Mrs. Dash or other non-sodium seasoning

Drinking 16 oz of water with each meal in addition to keeping well hydrated during your workouts and throughout the day is key! If you are just l0oking to shed that baby weight and fit into your skinny jeans in time for Spring you can follow this meal plan 5-6 days a week, allowing yourself to have a “break day.”  If you are really ready to start training and build that strong, lean body you have always dreamed of  then couple this meal plan with six days of fitness training. Meet with a personal trainer at your local gym to design a total body workout. By breaking it down to certain areas on designated days such as:

Monday: Legs

Tuesday: Chest

Wednesday: Back

Thursday: Legs

Friday: Shoulders

Saturday: Biceps and Triceps

Sunday: Rest

Add an hour of cardio of your choice after each strength training workout, and if you can fit an extra half-hour later in the day you will see results that much sooner.

What is important to remember is that you can prepare and train your body for a specific fitness event or special occasion, but you want to make sure that your hard work isn’t just about that one particular day, it has to be a lifestyle choice and change.  Make it about you as a person and not about an event! Try to enjoy what you eat and  eat with a purpose. Make your workouts effective and fun, which are key to long term success.