What A Personal Trainer Eats in a Week

This might be the question I get from my clients the most often.

“What do YOU eat in a week to look the way you do?”

I’ve seen many meal prep or other food pictures from personal trainers on Instagram, but my eating habits are quite different from a lot of the fitness stars on social media. So I decided that I would create a blog to show what a few average days look like for me. I am carb-cycling currently, so below is one high carb day, one high fat day, and one flex day. I am also trying to eat about 1800 calories six days a week and 2200 on my flex day.

First of all, I have a few health issues that make it more difficult for me to maintain a fit physique. In October 2017, after struggling with keeping my body composition in a healthy place even with a healthy diet and exercise, I was diagnosed with multiple hormonal imbalances. First of all, my body overproduces estrogen, which makes it very difficult to lose body fat. My body also does not produce enough progesterone or testosterone, which can make it difficult to increase lean muscle mass. Finally, I also have sub-clinical hypothyroidism, meaning that my thyroid underperforms, but not enough to be on medication for it (yet). Having an underachieve thyroid also can lead to weight gain. Thus, with all this, I have to be pretty careful with what I eat.

Second of all, I eat a primarily plant based diet for both health, animal cruelty, and environmental reasons. I don’t like to call myself a vegetarian or vegan because I do occasionally have animal products, but I always try and make sure that they come from sustainable and cruelty-free sources. I NEVER tell my clients that they need to give up animal products. I simply try to encourage them to eat a MORE plant-based diet than they already were eating.

Thirdly, I hate eating the same thing every day. I will absolutely not meal prep the same food for myself every day. I love food way too much, and I would binge a lot more if I didn’t switch up my meals every day. Now, I know that cooking something different for lunch AND dinner every day isn’t realistic for most people, so I never expect my client’s diets to be as varied as I tend to make mine.

So without further ado, here is what I ate for three days last week:

MONDAY – High Fat Day

Breakfast – 9:00am

  • 12oz Black Coffee
  • 2 Tsp Xylitol (20 Calories – 0g fat, 5g carbs, 0g protein)
  • 2 T Unsweetened Almond Milk (10 Calories – 1g fat, 1g carbs, 0g protein)
  • 1 Frozen Banana (90 Calories – 0g fat, 23g carbs, 0g protein)
  • 1 Cup Frozen Cherries (90 Calories – 0g fat, 22g carbs, 1g protein)
  • 1/4 Cup Walnuts (200 Calories – 20g fat, 4g carbs, 5g protein)
  • 1 1/2 Cup Unsweetened Almond Milk (40 Calories – 4g fat, 0g carbs, 2g protein)
  • 1 Scoop Vega Vanilla Protein and Greens (110 Calories – 0g fat, 6g carbs, 20g protein)

TOTAL: 560 Calories – 25g fat – 61g carbs – 28g protein

 

Lunch – 12:00pm

  • 1/4 Cup Sweet Onion (20 Calories – 0g fat, 5g carbs, 0g protein)
  • 2 Cups Kale (70 Calories – 0g fat, 12g carbs, 5g protein)
  • 2 Egg (140 Calories – 10g fat, 0g carbs, 12g protein)
  • 4 Slices Smoky Tempeh Strips (140 Calories – 5g fat, 10g carbs, 12g protein)

TOTAL: 370 Calories – 15g fat – 27g carbs – 29g protein

 

Snack – 3:00pm

  • Apple Cinnamon RX Bar (210 Calories – 9g fat, 23g carbs, 12g protein)

TOTAL: 210 Calories – 9g fat – 23g carbs – 12g protein

 

Dinner: 6:00pm

Hold The Bun Burger Recipe (390 Calories – 29g fat, 14g carbs, 21g protein)

TOTAL: 390 Calories – 29g fat – 14g carbs – 21g protein

 

Snack: 9:00pm

20 Quinoa Chips (140 Calories – 7g fat, 14g carbs, 4g protein)

Sundried Tomato and White Bean Dip (200 Calories – 13g fat, 16g carbs, 6g protein)

TOTAL: 340 Calories – 20g fat – 30g carbs – 10g protein

 

Monday’s Total: 1870 Calories – 98g fat – 155g carbs – 100g protein

 

TUESDAY – High Carb Day

Breakfast – 9:00am

  • 12oz Black Coffee
  • 2 Tsp Xylitol (20 Calories – 0g fat, 5g carbs, 0g protein)
  • 2 T Unsweetened Almond Milk (10 Calories – 1g fat, 1g carbs, 0g protein)
  • 1 Frozen Banana (90 Calories – 0g fat, 23g carbs, 0g protein)
  • 1 Cup Frozen Peaches (50 Calories – 0g fat, 13g carbs, 1g protein)
  • 1 T Honey (60 Calories – 0g fat, 15g carbs, 0g protein)
  • 1 1/2 Cup Unsweetened Almond Milk (40 Calories – 4g fat, 0g carbs, 2g protein)
  • 1 Scoop Vega Vanilla Protein and Greens (110 Calories – 0g fat, 6g carbs, 20g protein)

TOTAL: 380 Calories – 5g fat – 63g carbs – 23g protein

 

Lunch – 12:00pm

  • Autumn’s Here Butternut Squash Soup Recipe (410 Calories – 15g fat, 51g carbs, 18g protein)

TOTAL: 410 Calories – 15g fat – 51g carbs – 18g protein)

 

Snack – 3:00pm

  • 2 Slices Ezekiel Bread (160 Calories – 1g fat, 30g carbs, 8g protein)
  • 6 T Hummus (180 Calories – 13g fat, 12g carbs, 3g protein)

TOTAL: 340 Calories – 14g fat, 42g carbs, 11g protein

 

Dinner – 6:00pm

  • 1 Cup Brown Rice (210 Calories – 2g fat, 45g carbs, 5g protein)
  • 1 Cup Red Pepper (30 Calories – 0g fat, 7g carbs, 1g protein)
  • 4oz Venison Steak (170 Calories – 3g fat, 0g carbs, 33g protein)

TOTAL: 410 Calories – 5g fat, 52g carbs, 39g protein

 

Snack – 9:00pm

  • Blueberry RX Bar (210 Calories – 7g fat, 24g carbs, 12g protein)

TOTAL: 210 Calories – 7g fat – 24g carbs – 12g protein

 

Tuesday’s Total: 1750 Calories – 46g fat – 232g carbs – 103g protein

 

SATURDAY – FLEX DAY!

Breakfast – 9:00am

  • 12oz Black Coffee
  • 2 Tsp Xylitol (20 Calories – 0g fat, 5g carbs, 0g protein)
  • 2 T Unsweetened Almond Milk (10 Calories – 1g fat, 1g carbs, 0g protein)
  • 1 Frozen Banana (90 Calories – 0g fat, 23g carbs, 0g protein)
  • 2 T Peanut Butter (200 Calories – 15g fat, 9g carbs, 8g protein)
  • 2 Cups Spinach (20 Calories – 0g fat, 3g carbs, 2g protein)
  • 1 1/2 Cup Unsweetened Almond Milk (40 Calories – 4g fat, 0g carbs, 2g protein)
  • 1 Scoop Vega Chocolate Protein and Greens (110 Calories – 0g fat, 6g carbs, 20g protein)

TOTAL: 490 Calories – 20g fat – 46g carbs – 32g protein

Lunch – 12:00pm

  • The Umami Tsunami Lettuce Wrap Recipe (380 Calories – 16g fat, 41g carbs, 18g protein)

TOTAL: 380 Calories – 16g fat – 41g carbs – 18g protein

Snack – 3:00pm

  • 1/2 Cup Salsa (20 Calories – 0g fat, 4g carbs, 1g protein)
  • 2 Servings Quinoa Chips (280 Calories – 14g fat, 28g carbs, 8g protein)

TOTAL: 300 Calories – 14g fat – 32g carbs – 9g protein

Dinner – 6:00pm

  • 6oz Whitefish (140 Calories – 1g fat, 0g carbs, 30g protein)
  • 2 Cups Asparagus (50 Calories – 0g fat, 10g carbs, 6g protein)
  • 1/2 Cup Sweet Onion (20 Calories – 0g fat, 5g carbs, 0g protein)
  • 1 T Olive Oil (120 Calories – 13g fat, 0g carbs, 0g protein)

TOTAL: 330 Calories – 14g fat – 15g carbs – 36g protein

Snack – 9:00pm

  • 1 Mike’s Hard Lemonade (220 Calories – 0g fat, 33g carbs, 0g protein)
  • 1 Sam Adam’s Cherry Wheat Beer (170 Calories – 0g fat, 17g carbs, 1g protein)
  • 4 Cups White Cheddar Popcorn (280 Calories – 18g fat, 26g carbs, 0g protein)

TOTAL: 670 Calories – 18g fat – 76g carbs – 1g protein

 

Saturday’s Total: 2170 Calories – 82g fat – 210g carbs – 96g protein

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