From Pescatarian to Vegan: The Natural Bikini Competition Diet Blueprint

When I first began competing, I followed a pescatarian plan built around white fish, clean carbs, and precise timing. It worked....but as my values shifted, so did my approach. Transitioning to a fully vegan prep taught me how to build muscle, stay lean, and still compete naturally, without compromising my ethics or results.

Below is a breakdown of how both versions work.....the original pescatarian cut and the plant-powered adaptation.

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🐟 The Pescatarian Cutting Blueprint

During a traditional cut, the goal is to strip fat while preserving lean muscle. Timing and macronutrient control are everything.

Fasted Cardio

• Perform cardio fasted, fueled only by caffeine.

• This helps the body tap into stored fat for energy rather than glucose.

Meal Timing

• Eat every 3 hours throughout the day to keep your metabolism active, prevent muscle breakdown and maintain steady energy levels.

Meals 2, 3, 4

• Each meal: 4 oz white fish + 1 cup veggies (asparagus, spinach, or green beans).

• High-carb days: Add ½ cup rice to these meals.

• Low-carb days: Remove the rice entirely.

Pre-Workout Meal

• ¼ cup cooked oatmeal or cream of wheat

• 100 g liquid egg whites

→ A perfect mix of slow-burning carbs and lean protein for steady energy in your lift.

Post-Workout Meal

• 1 scoop protein shake (fast-digesting, easy on the stomach).

Evening Snack

• Add your fats here.... a small portion of avocado, nut butter, or oil to support hormone function and recovery.

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🌱 The Vegan Bikini Prep Blueprint

Switching to vegan doesn’t mean losing protein... it just means changing the protein sources and getting creative with textures and timing.

Fasted Cardio

• Still done fasted with caffeine only.

• Use black coffee, pre-workout, or espresso, sugar free energy drinks simply no calories before cardio.

Meal Timing

• Eat every 3 hours to maintain a steady supply of amino acids, stabilize blood sugar, and prevent energy dips. This is especially important when training on a calorie deficit.

Post-Cardio Meal

• 4 oz tempeh or seitan (lightly pan-seared, no added fats).

Meals 2, 3, 4

• Each meal: 4 oz vegan protein + 1 cup veggies.

• On high-carb days: use tempeh with ½ cup rice per meal.

• On low-carb days: use seitan as your protein source (higher protein, lower carb).

Pre-Workout Meal

• ¼ cup cooked oatmeal or cream of wheat

• ½ scoop vegan protein powder blended with water

→ Provides a quick-digesting combo of carbs and protein to fuel your lift (completely plant based).

Post-Workout Meal

• 1 scoop vegan protein powder mixed with water or soy milk.

Fast-digesting, replenishes amino acids, and primes recovery.

Evening Snack

• Add your healthy fats here 1 tbsp nut butter, ½ avocado, or 1 tsp olive oil.

End-of-day fats help stabilize hormones and prevent energy crashes.

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🧠 Mindset & Macro Strategy

The structure stays the same no matter your protein source:

• Fasted cardio to burn stored fat.

• Eat every 3 hours to maintain metabolism and prevent catabolism.

• Carb cycling to manage fullness and conditioning week to week.

• Fats only at night to support recovery and sleep.

Going vegan isn’t about sacrificing results.... it’s about aligning your prep with your purpose. Whether you’re doing this for health, the planet, or compassion, it can be done naturally and effectively.

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💪 Work with Me! Coaching for Every Competitor

Whether you eat fish, meat, or follow a completely plant based diet, your prep should reflect you. I coach both vegan and non vegan bikini competitors through Iron Bombshell Fitness & Nutrition, helping athletes fuel their bodies intelligently, build muscle naturally, and prep with purpose.

My programs are fully virtual and tailored to your goals.... from first-time competitors learning the ropes to advanced athletes chasing pro cards. You’ll get the same precision in programming and mindset work I use in my own preps just personalized to your dietary style and schedule!

✨ Virtual Training • Custom Diet Coaching • Competition Prep & Off-Season Plans

🐾 Every coaching package supports local animal-rescue programs..... because getting fit should give back.

Apply for coaching here or visit IronBombshellFitness.com to learn more.