Day in the Life on 1350 Calories: Bikini Prep, Grocery Haul, Glute Workout & Macro-Friendly Meals

Ever wondered how a bikini competitor eats, trains, and tracks their macros during competition prep? In this blog, I’m sharing a full behind-the-scenes look at my day while on just 1350 calories. From a high-protein grocery haul to a glute-heavy training session and a flavorful satay chicken stir fry—this is how I make prep sustainable and satisfying.

📺 Watch the full vlog video below for the complete experience—including food, training, macro breakdowns, and more.

🛒 Bikini Prep Grocery Haul

Here’s a breakdown of what I picked up to build high-protein, fiber-rich, and flavor-packed meals that support my physique goals—even on low calories.

🥬 Fresh Produce & High-Fiber Staples

  • Pre-washed salad bags: Quick, low-calorie base for meals
  • Sweet potato hash browns: Air-fryer friendly and macro-conscious treat
  • Zucchini, yellow squash, bell peppers, tomatoes: Bulk volume veggies for stir fries and sauces
  • Plain avocado cups: Healthy fats without hidden garlic/onion
  • Mixed greens & cauliflower rice: Perfect low-carb, nutrient-dense bases for meals
  • Seaweed salad, edamame, jalapeños: Fiber, texture, and flavor in poke bowls

🍗 Lean Protein Sources

  • Chicken breast, ground turkey, extra lean ground beef: Meal prep staples rich in protein and B12
  • String cheese & mozzarella: Used creatively for stuffed crust pizzas and high-protein snacks
  • Ratio yogurt & Dannon Light & Fit: High-protein, low-fat dairy options for breakfast and snacks
  • Protein coffee drinks: Great for on-the-go protein + caffeine fix

🥖 Carbohydrate Sources

  • Low-carb wraps: High in fiber and low in net carbs—perfect for tacos, wraps, and mini pizzas
  • Dave’s Killer Bread: High fiber and protein per slice—ideal for sandwiches or toast
  • Basmati rice & cauliflower rice: Versatile options for high- and low-calorie days

🧂 Sauces, Sweets & Extras

  • Trader Joe’s Satay Sauce: Flavor-packed and prep-friendly
  • Low-sodium soy sauce & coconut aminos: Great for cutting sodium and calories
  • Spicy mayo & coconut dressings: Measured carefully to control fats
  • Diet sodas & zero sugar juice: Keeps cravings in check without extra calories
  • Roasted peanuts: Adds texture and healthy fats when used in moderation

🥢 Satay Chicken Stir Fry Recipe (Prep-Friendly)

This macro-friendly recipe is perfect for low-calorie days. It’s high in protein, flavorful, and easy to prep in bulk for the week.

🍽 Servings: 4

Macros per serving:
Calories: ~325 | Protein: 35g | Carbs: 25g | Fat: 9g

📝 Ingredients

  • 600g raw chicken breast, diced
  • 400g zucchini & yellow squash, chopped
  • 150g bell peppers, sliced
  • 150g tomatoes, diced
  • 1 packet shirataki noodles (or basmati rice if on higher calories)
  • 34g Trader Joe’s Satay Sauce
  • 1 tbsp low-sodium soy sauce
  • Cooking spray
  • Optional: Chopped roasted peanuts, red chili flakes, cilantro

👩‍🍳 Instructions

  1. Drain and rinse shirataki noodles. Set aside.
  2. Spray a non-stick pan with cooking spray. Cook chicken until browned and fully cooked (about 5–7 minutes).
  3. Add vegetables and stir-fry until soft, about 7–10 minutes.
  4. Stir in satay sauce and soy sauce. Simmer for flavor to develop.
  5. Add noodles and mix well. Heat through.
  6. Portion into four servings and top with optional garnishes.

Pro Tip: If you’re new to shirataki noodles, start with half a pack to see how your digestion handles the fiber.

📊 How to Track Macros Like a Bikini Pro

Even when dining out or dealing with unpredictable meals, Holly stays on track with these macro tracking strategies:

  • Weigh your meals before and after eating: Helps estimate how much food you actually consumed when you can’t break it down perfectly.
  • Track sauces separately: Weigh before and after—track the difference as actual consumption to avoid overestimating.
  • Use generic food entries: Don’t obsess over brand-specific foods—choose accurate, common database items in MyFitnessPal or MacroFactor.
  • Estimate portions visually when needed: Especially with poke bowls or restaurant meals—track based on known ingredients and portion sizes.

Example: Her poke bowl was estimated at 60g protein, 50g carbs, and 20g fat after breaking down the weight and ingredients.

🏋️‍♀️ Bikini Prep Glute & Shoulder Workout Highlights

Inside the BiaFit app, Holly followed her Miss Bikini Olympia Part 6 program with custom substitutions based on available gym equipment. The focus: glutes, shoulders, and overall posterior chain.

  • Smith machine squats (heels elevated): Quad emphasis for posterior-dominant lifters
  • Pendulum squat (staggered stance): Targets glutes or quads depending on foot placement
  • Hyperextensions (glute focused): Rounding the back to minimize spinal loading and isolate glutes
  • Standing hip abductions: Direct glute medius work; Holly uses pads for better range
  • Lateral + front raise combo: Keeps shoulders engaged with fun rep variety
  • Banded glute abductions: High reps for activation without heavy loading

💡 Holly shares how she modifies workouts to avoid overbuilding her back and emphasizes the importance of staying near failure (RPE 7–10) without overreaching during prep.

💻 Sign up now: www.biafit.com

💬 Final Thoughts

Prep life isn’t easy—but with a little planning, the right food choices, and flexible tracking strategies, you can stay consistent and feel great. Whether you’re prepping for stage or just aiming to feel more confident in your skin, I hope this day in the life gave you something to try. Drop a comment or tag me on Instagram if you give the recipe or workout a go!