I just received my June copy of Oxygen magazine and Alicia Marie is on the cover again. She looks wonderful as usual. Alicia has been competing since 2002 and below an example of her meal plan and training. 
ALICIA MARIE’S MEAL PLAN
Meal 1 • 6.5 oz grapefruit (peeled) or 3.5 oz orange (peeled) • 1 whole egg scrambled with 6 egg whites• ¾ cup oatmeal (measured dry)• 12 almonds (used in oatmeal)• 8 oz 1% lactose-free milk• 12 oz water
Meal 2 • 6.5 oz grapefruit or 3.5 oz orange • 3 oz of one of the following: canned, water-packed tuna, grilled chicken breast, turkey breast, halibut or tilapia• 1 cup cooked brown rice • 3 oz avocado (¼ cup salsa can be used to make guacamole)• 12 oz water
Meal 3 • 4 oz of one of the following: canned, water-packed tuna, grilled chicken breast, turkey breast, halibut or tilapia• 4 oz baked sweet potato• 2 tbsp almond or peanut butter (used on sweet potato or eaten alone)• 1 cup steamed broccoli or 1 cup spinach or green beans• 12 oz water
Meal 4 • 4 oz of one of the following: canned, water-packed tuna, grilled chicken breast, turkey breast, halibut or tilapia• 1/3 cup cooked brown rice or 2 oz baked sweet potato• 3 cups chopped lettuce and 1/3 cup chopped cucumber• 2 oz chopped avocado• 2 tbsp reduced-fat dressing• 12 oz water
Meal 5 • 2 oz grilled chicken breast (chopped)• 4 egg whites scrambled with chicken • 2.5 cups steamed spinach • 2 oz avocado with ¼ cup salsa to make guacamole (used on eggs or spinach)• 12 oz water
Her favourite cheat is Krispy Creme donuts!
ALICIA MARIE’S WORKOUT
Monday: Chest and triceps
Tuesday: Shoulders
Wednesday: Legs
Thursday: Back and biceps
Friday: Bleacher workout (she runs them – her favorite!)
Saturday: Pilates
Sunday: Rest
She does abs exercises three to four times a week, sliding them in between workouts
ALICIA MARIE’S MEAL PLANMeal 1 • 6.5 oz grapefruit (peeled) or 3.5 oz orange (peeled) • 1 whole egg scrambled with 6 egg whites• ¾ cup oatmeal (measured dry)• 12 almonds (used in oatmeal)• 8 oz 1% lactose-free milk• 12 oz water
Meal 2 • 6.5 oz grapefruit or 3.5 oz orange • 3 oz of one of the following: canned, water-packed tuna, grilled chicken breast, turkey breast, halibut or tilapia• 1 cup cooked brown rice • 3 oz avocado (¼ cup salsa can be used to make guacamole)• 12 oz water
Meal 3 • 4 oz of one of the following: canned, water-packed tuna, grilled chicken breast, turkey breast, halibut or tilapia• 4 oz baked sweet potato• 2 tbsp almond or peanut butter (used on sweet potato or eaten alone)• 1 cup steamed broccoli or 1 cup spinach or green beans• 12 oz water
Meal 4 • 4 oz of one of the following: canned, water-packed tuna, grilled chicken breast, turkey breast, halibut or tilapia• 1/3 cup cooked brown rice or 2 oz baked sweet potato• 3 cups chopped lettuce and 1/3 cup chopped cucumber• 2 oz chopped avocado• 2 tbsp reduced-fat dressing• 12 oz water
Meal 5 • 2 oz grilled chicken breast (chopped)• 4 egg whites scrambled with chicken • 2.5 cups steamed spinach • 2 oz avocado with ¼ cup salsa to make guacamole (used on eggs or spinach)• 12 oz water
Her favourite cheat is Krispy Creme donuts!
ALICIA MARIE’S WORKOUT
Monday: Chest and triceps
Tuesday: Shoulders
Wednesday: Legs
Thursday: Back and biceps
Friday: Bleacher workout (she runs them – her favorite!)
Saturday: Pilates
Sunday: Rest
She does abs exercises three to four times a week, sliding them in between workouts
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Thanks!
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