Dana Linn Bailey’s Diet Plan & Supplements

Dana Linn Bailey is a skillful IFBB Pro fitness and figure competitor. She was born in Pennsylvania and started swimming at the age of 5. In high school, she became a 5-sport athlete. While she was at West Chester University, she was a part of the soccer team that went to the NCAA playoffs. Playing all these types of sports helped her in the foundation on which she has formed her current job and physique.

Dana Linn Bailey rose to fame after winning Joe Weider’s Olympia in 2013. Ever since, she makes frequent appearances in competitions and other events, including The Arnold Classic for Powerlifting and American Ninja Warrior. In 2019, she began giving a personal training program, exercise routines, live streams, etc on DLB Daily. She also started her line of supplements. Her brand is known as Flag Nor Fail.

Here’s everything you need to know about Dana Linn Bailey’s diet plan, her food habits, and tips to lead a healthy lifestyle.

Dana Linn Bailey’s Diet Plan

Dana Linn Bailey Diet Plan

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Bailey believes diet to be a crucial part of health and fitness. Her diet focuses on protein for different reasons: to grow and maintain muscles, to lessen hunger, and to burn fat.

Dana Linn Bailey’s diet can differ depending on her physique goals. While preparing to compete for a bodybuilding show, she tracks her macros to reduce body fat. It helps give her a shredded look and helps retain solid muscle.

Instead of eating 3-heavy and full meals, Dana Linn Bailey’s meal plan spreads to five meals a day. Her estimated macro count composes low carbs, mid-high protein, and high fat. It provides her with all the energy that she requires to maintain a healthy life.

Let us go through Dana Linn Bailey’s diet chart in detail.

Dana Linn Bailey’s Meal Plan

First Meal

1-cup of egg whites, oatmeal with fruit, 1-whole egg, and almond milk.

Second Meal

Some almonds and Greek yogurt.

Third Meal

6 ounces of grilled chicken breast, white rice, Frank’s Redhot Sauce

Fourth Meal

Tuna or 6 ounces of grilled chicken breast, broccoli, and sweet potatoes.

Fifth Meal

2-rice cakes, 2-scoops of whey protein, low sugar cereal, 1-tbsp of almond butter.

Dana believes you need to eat the food that suits you. In the earlier phase of her career, she consumed brown rice only- as she thought it was healthier. By gaining more knowledge on nutrition, her diet plan shifted to white rice. Dana feels that there is not a big difference between the two, and white rice tastes better.

For maintaining a clean diet, planning is essential. As Dana travels a lot, she requires a proper meal plan. Consistency is necessary to stick to the nutritional plan. If you eat one or two bad meals, you need to go back on track. She prepares her meal Sunday nights and on Wednesday or Thursday for the weekend.

Dana Linn Bailey Meal Plan

With all the healthy foods, there are some simple tricks she uses to maintain her health. Let’s take a look at them.

Eat to reach your goals

Dana Linn Bailey understands the needs and goals of each individual are different. It is the reason why she doesn’t recommend what one should eat. As long as your diet is clean and wholesome and does not contain processed food, it is okay.

Everything in balance

Bailey thinks it’s necessary to eat like a regular person as much as possible. For her, it includes a lot of lean sources of protein such as fish and poultry, and fresh vegetables.

Sneak Proteins

Dana Linn Bailey suggests sneaking protein into your diet one way or another. You can include classics such as chicken breasts. Become innovative with peanut butter and whey protein smoothies, or meat brownies can add proteins to your diet.

Indulge in carbs

Most of the time, Bailey ensures to eat clean. When she decides to cut loose, she indulges in ice cream, pizza, Lucky Charms cereal, and chocolate.

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What does Dana Linn Bailey eat?

There are certain foods that Bailey requires to eat to maintain a healthy body. Along with keeping a count on her calories and needs, she includes foods in her diet chart that are nutritious. Let us go through the items she eats daily.

  • Egg Whites
  • Green Vegetables
  • Poultry
  • Greek Yogurt
  • Oatmeal
  • Fruit
  • Light Dressing
  • Water
  • Whey Protein
  • Spinach
  • Fish
  • Almond Butter
  • Sweet Potatoes
  • Nuts
  • Reduced-Fat Cheese
  • Coffee

What food does Dana Linn Bailey avoid?

To maintain her physique, there are certain food sacrifices that Dana Linn Bailey needs to make. Some of the foods that Bailey avoids are mentioned below:

  • Processed Foods
  • Junk Food
  • Chemical Ingredients
  • Refined Sugar
  • Fast Food
  • Artificial Additives

Dana Linn Bailey’s Supplements

Along with maintaining her nutritional plan, she also takes supplements as per her requirements.

Fat Burner

Bailey owns her brand of supplements. It includes a fat burner with DTE or Destroys the Enemy. It reduces appetite, contains green coffee extract, garcinia Cambogia, and green tea. It is suitable for vegans. It helps her in her cardio workouts.


Bailey’s Onward is a mix of vitamins and minerals. It contains B vitamins, selenium, and biotin and increases energy, supports immunity, improves focus, and boosts mood.

Pre Workout

Show the World is a vegan-friendly supplement. It contains I-citrulline malate, creatine, beta-alanine, and other compounds. It boosts energy levels that she needs to do one additional rep or two.

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Final Words

Along with following a strict diet plan, Dana Linn Bailey believes working out is equally important. She makes it a point to work out regularly.

It will not be easy to follow Dana Linn Bailey’s diet as it requires hard work, determination, and a lot of effort. But, if you don’t try then you won’t be able to achieve it. You can try different diets, but it is advised to stay away from processed food and junk food. It is also best to stay away from the keto diet or intermittent fasting.