Posted on September 11, 2018 by Jenny Cromack

Before we get started I think it’s important to make a little disclaimer here, I eat a lot of food, far beyond what most people should eat. As a coach and personal trainer I’m on my feet being active for hours every day, and when I’m not coaching I’m doing my own training as a weightlifter, which takes more than eight hours each week.

I’m going to hazard a guess that you’re probably not a personal trainer, and that you’re probably not training quite as much, so don’t go copying my daily diet meal for meal or you’ll find yourself gaining weight you don’t want. Instead, think about the key principles that underpin my daily eating and use those to inform your own choices.

Breakfast

5-6am, Beastly beans on toast plus a large glass of water

Specifically, 3 slices wholewheat bread, 3 large eggs, half a can of baked beans, 30g full fat cheese, 2 handfuls of spinach.

900 calories, 50g protein.

Pre-Training Snack

8:30-9am 1 or 2 pieces of fruit plus a large glass of water

I love apples and pears and they are super easy to eat on the go.

50-100 calories, no protein.

Intra-workout (during training) Snack

9-11am, Protein & Carb shake

A simple, low cost protein and carb shake from either myprotein or proteinworks, super simple, easy to digest. Since my training sessions all tend to take around two hours my intra-workout shake helps me maintain energy levels as well as shuttle protein towards my muscles whilst they’re most receptive.

400 calories, 40g protein.

Lunch

11:15 – 11:45am, A full meal of some sort, for example a chicken stir fry plus a large glass of water

Chicken breast, rice, peppers, mini-sweetcorn and some sort of sauce and spices. A generous portion of everything.

800 calories, 40g protein

Afternoon Snack

2pm, Mixed Nuts & Raisins, some dark chocolate and a large glass of water

Peanuts, almonds, walnuts, cashews etc.  Really calorie dense healthy(ish) fats.  Convenient to snack on mid-shift.

400 calories, 10g protein

Dinner

5-6pm, Another full meal of some sort, typically vegetarian, so quorn chilli is a great example. I’ll also have another large glass of water

Rice, quorn mince, kidney beans, chilli sauce, peppers, mushrooms.

1000 calories, 40g protein

Evening Snack

8-9 pm, breakfast cereal + a Skyr Yogurt

A natural breakfast cereal followed up by a good helping of low fat skyr yogurt.

600 calories, 30g protein.

Totals for the day:

4200 calories.  220g protein

Key principles and takeaway points

  1. All meals are home-made, so I know exactly what’s in them
  2. Each main meal includes some protein and some vegetables
  3. Treats such as chocolate are fine, just in small amounts
  4. Sugars should be timed around workouts so that they can be utilised as energy.
  5. Calories and protein are tracked for each meal and totted up for each day.
  6. Every meal is accompanied by a large glass of water