Tips on Prepping for Bikini Competitions – as a Vegan

Competition is always fierce, and you must have the drive to take home the gold. The preparation for any competition is not something you can pull off in just a week, you need more time. Some people even prepare for years.

It is the same with bikini competitions. You have to work for months to get in shape. But there is a way you can get a step closer to winning bikini competitions. That is through a vegan diet.

A lot of people competing in bikini competitions are opting for a vegan lifestyle.

When you compete in a bikini competition, everything from your body shape to symmetry will be a factor on whether you win or not.

For you to be both healthy and competition ready, you need to pay attention to what food you consume.

1.      Bite Down on the Calories

Prepping for bikini competitions can be very challenging – both mentally and physically.

As the competition draws closer, you must start to feel nervous and stressed about it. And that stress can draw you towards unhealthy snacks.

But switching to a vegan diet can help you with your cravings without adding a lot of calories to your diet. Vegan and plant-based foods have fewer calories in them, so you won’t feel guilty after consuming it.

So, one of the best ways to cut the calories from your diet is by adopting a vegan lifestyle.

2.      Easily Digestible

When you are prepping for a bikini competition, you need to consume food that will be digested easily. Processed food and meat takes longer to digest, which gives you the feeling of being bloated or gassy.

Whereas plant and vegetable-based diets not only rich in nutrients but also digests fast;that is crucial for fitness competitors.

You must be wondering – I need my share of protein. How can I get that if I cut meat from my diet?

Well, there are plenty of ways you can get the same levels of protein without consuming meat. Seeds, nuts, grains, and beans can all fulfill the protein requirements of your body.

3.      Planning your Meals

To get competition ready, a lot of people tend to skip meals, which is wrong. Your body needs its nutrients.

You must take six to seven meals every day. Your diet plan should contain all proteins, fibers, and healthy fats.

When you are prepping for a bikini competition, your goal is to be fit. But make sure that you don’t ignore your health in the process. Just being fit is not enough; you also need to be healthy. And a vegan diet will help you with both.

You will be healthy, fit, and competition ready when you are following a vegan diet.

Check out our sample Bikini Prep Vegan Meal Plan and plant-based alternatives!


  • 1/2 cup oatmeal
  • 1 cup unsweetened almond milk
  • 1 cup strawberries or blueberries


Post Workout


Afternoon Snack

  • 1 serving of almonds
  • Apple


  • 2 pcs Gardien Chick’n Scaloppini
  • 15 spears of asparagus

Night Time Snack

Estimated Macronutrients

  • Calories: 1,660
  • Carbs: 178g
  • Fat: 50g
  • Protein: 134g

Now that you have viewed our sample bikini prep meal plan, we have listed alternatives to keep things interesting. Remember, vegan prep for bikini competitions does not have to be boring! Remember to stay hydrated throughout your prep!

Plant-Based Protein Substitutes:

  • Tofu
  • Seitan
  • Tempe
  • Textured Vegetable Protein (TVP)

Mock Meat Brands:

Written By: Elevate Nutrition Founders, Jillian Salomone and Paul Salomone 

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