Vital Stats

Name: Nicole Moneer
BodySpace: NicoleMoneerGuerrero
Age: 40
Weight: 121 pounds
Contest Weight: 115 pounds
Height: 5'5"

Even though I stay lean all year, I still go through a small pre-contest phase before most of my shows. This year, I needed to lose roughly six pounds for the IFBB Bikini stage at the 2013 EVLS Prague Pro this weekend. I created these five delicious meals to help me reach that goal. Try them yourself to support your own fat-loss efforts!
I started my pre-contest diet at 121 pounds and gave myself six weeks to lose six pounds. My goal would put me at 115 pounds, my weight at the 2012 Bikini Olympia. I usually base my physique off how I look in the mirror, not the scale, but for this contest, I had a defined six-pound target.
I stuck with my normal weight training 4-5 days each week. Each week I also did an hour of hot yoga, an hour of Pilates, and taught an hour-long cardio kickboxing class. Too much cardio eats muscle, so I limit it. I need all the muscle I can get!
I am still fit at 40! These meals and my workouts help me stay there, so that when I step on the stage in Prague, I'll look and feel my best. I mix up my foods daily. Eating the same foods daily may help you achieve a certain look, but it will have long-term detrimental effects on the gut and overall health. Do you do the same workout daily? I hope not. If so, you eventually get bored and plateau. Don't let that happen to your diet!
Note: I do not measure portion sizes. I eyeball most things. This approach works well for me, my clients, and thousands of others. Give it a shot!
Meal 1

*Sometimes I add onions and organic, antibiotic- and hormone-free pork sausage

  • Coat skillet in palm oil.
  • In a mixing bowl, whisk 3 whole eggs with salt, pepper, basil, and kelp.
  • Slice 10 cherry tomatoes.
  • Add everything to a skillet.
  • Cook on medium heat to desired doneness.

*If you add the sausage, brown it in a separate pan before adding it to the omelet.
Tomato Basil Omelet PDF (131 KB)
Nutrition Facts
(without sausage) *
Amount per serving
Calories 186
Total Fat11 g
Total Carbs12 g
Protein10 g


Meal 2


  • Tear up kale in a big bowl. Skin and chop pear.
  • Mix kale with oil and vinegar in a big bowl and shake.
  • Let sit for an hour or more. The kale won't get soggy, I promise!
  • Brown pork in a skillet, about 10-12 minutes.
  • Top kale with fresh pork.

Pork, Pear, and Greens PDF (150 KB)
Nutrition Facts
* *
Amount per serving
Calories 596
Total Fat37 g
Total Carbs36 g
Protein33 g


Meal 3


  • Heat ghee in skillet to coat the pan. Insert veal. Season with salt and chives.
  • Brown meat and flip a few times—it cooks pretty quick—on medium heat for about 10 minutes.
  • Toss romaine with oil and vinegar; serve immediately.

Field of Greens PDF (162 KB)
Nutrition Facts
* *
Amount per serving
Calories 296
Total Fat2 g
Total Carbs8 g
Protein51 g

Meal 4

*Warning: must be able to handle spicy foods!

  • Coat pan with palm or coconut oil.
  • Coat cod in salt and chili powder.
  • Add to pan.
  • Cook 8-12 minutes on medium heat; flip the cod twice and serve!

Hot Cod PDF (138 KB)
Nutrition Facts
* *
Amount per serving
Calories 360
Total Fat16 g
Total Carbs10 g
Protein61 g

Meal 5


  • Peel and slice parsnips into wedges.
  • Place in a pie dish. Add butter, rosemary, onion, salt, and pepper with a spoon or ladle.
  • Bake at 350 degrees F, covered with foil, for about 35-40 minutes.

*Optional: beans, garlic

  • In a skillet, brown ground venison with red onion, sea salt, and chili powder. The venison is tough, so grind it up with a spoon.
  • Cook 12-14 minutes.

*I am allergic to garlic, but if you like, add it to the venison.
Venison Chili with Organic Parsnips PDF (150 KB)
Nutrition Facts
* *
Amount per serving
Calories 1018
Total Fat34 g
Total Carbs93 g
Protein83 g



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