Here's a sample meal plan for bodybuilding contest prep that focuses on losing body fat while maintaining lean muscle mass. It incorporates high-protein sources, complex carbohydrates, and healthy fats:

Meal 1: Breakfast

- 4 egg whites and 1 whole egg omelet with spinach and mushrooms

- 1 slice of whole grain toast

- 1 tablespoon of almond butter

Meal 2: Mid-Morning Snack

- 1 scoop of protein powder mixed with water or almond milk

- 1 small apple or a handful of berries

Meal 3: Lunch

- 6 ounces of grilled chicken breast

- 1 cup of steamed broccoli

- ½ cup of cooked quinoa

Meal 4: Afternoon Snack

- 4 ounces of tilapia

- 1 cup of mixed vegetables (such as bell peppers, zucchini, and asparagus)

- 1 small sweet potato

Meal 5: Pre-Workout Meal

- 1 scoop of protein powder mixed with water or almond milk

- 1 small banana

Meal 6: Post-Workout Meal

- 6 ounces of grilled chicken breast

- 1 cup of brown rice

- 1 cup of mixed green salad with low-calorie dressing

Meal 7: Dinner

- 6 ounces of baked salmon

- 1 cup of roasted Brussels sprouts

- 1 tablespoon of almond butter

Meal 8: Evening Snack

- 1 scoop of casein protein powder mixed with water or almond milk

- 1 tablespoon of almond butter

Note: This meal plan serves as a general guideline. Adjust portion sizes based on your individual caloric and macronutrient needs. It's also important to listen to your body and make modifications as necessary.

Remember to drink plenty of water throughout the day and consider incorporating a multivitamin to ensure you're getting all the essential nutrients. Consult with a registered dietitian or nutritionist to customize a meal plan that suits your specific goals and needs.

Additionally, it's essential to track your progress and make adjustments to your meal plan as you progress through your contest prep.