I think it’s natural to be curious about what other people eat. After all, nutrition plays a huge role in fitness and health. There is an interest in what trainers and nutritionists eat especially, and I think it’s because people know we have put a lot of time into researching and understanding this nebulous world. Besides working in fitness, I also work full time as a high school teacher and have a busy family schedule so that affects my nutrition choices and options when I’m crunched for time and have a family of 4 to feed.
I’ll also just keep it real for a second – I don’t always get to eat how I want to. Sometimes I have late nights and early mornings, sick kids, hit the snooze, wake up with a headache, et cetera. I try to do my best but some days I don’t get to eat as well as I’d like. The most important thing I try to do though is bounce back as quickly as possible to something like these patterns described below. Hope you enjoy reading about what a personal trainer eats in a day!
Note: This menu is not meant as a universal recommendation for everyone. Everyone’s nutritional needs are unique, and what works for one person may not work for another. This post should provide some healthy inspiration about a balanced approach many personal trainers adopt when it comes to their diet. Please consult your doctor or certified nutrition professional for questions regarding your unique dietary needs.
Breakfast
SMOOTHIES! I love a good smoothie for so many reasons. You can pack a lot of nutrients into one little cup! My go to smoothie for very busy mornings is cherry chocolate. I love that I can make it at home in just a couple minutes then take it with me and sip on it on the go – during my drive to work, or while I’m in meetings, or opening up my classroom before school starts. I load it with protein and healthy fats, which keeps me full all morning! For my go-to smoothie recipe for busy mornings, please click here: Easy Chocolate Cherry Smoothie Recipe.
Lunch
Leftovers OR a salad OR a SNAP Kitchen prepackaged meal. I love eating mostly the same things every day and being a creature of habit certainly makes life easier. For more on why repetition can be a great health habit, check out this article, The Benefits of Eating the Same Things Everyday.
I have 3 things I pack for lunch during busy work weeks. I’ll bring leftovers if I had a chance to cook the night before but if not – a quick easy salad or a heat and eat meal from SNAP help me keep it simple. My salads are pretty basic – greens + cucumbers + nuts or seeds + feta or goat cheese + olives or dried fruit. I keep a fresh bottle of salad dressing in my mini fridge at work so I don’t have to transport dressing daily. It’s a tiny bit of time saved, but it really adds up plus I don’t have the risk of dressing leaking in my lunch box every day! I also really love the prepackaged rotating options from SNAP kitchen. I’ll grab a couple at the store on the weekend and that really saves me time in packing lunches plus I know I’m eating nutrient packed food.
Dinner
Ideal day – Grilled chicken, baked salmon, or turkey tacos + some type of potato or rice + veggie or side salad. Examples of fresh veggies – broccolini, avocado, or frozen veggies like shelled edamame.
Our dinner menu rotates but really only includes probably about 6-7 variations of basic meals. Sometimes we do steak instead of chicken. Or chili or soup if it’s winter. But when I have time to cook dinner, it’s always got some type of fresh or frozen veggies at least. I occasionally do meatless dinners too.
Snacks
My favorite snacks are easy and portable! Also, I try to snack strategically, including a balance of protein and/or healthy fats with the carbs, which helps slow blood sugar spiking and provides a steady release of energy to help me get through the long workday.
I love Larabars and Perfect Bars. Apples and peanut butter. Trail mix, cashews, or dates with almond butter. Yogurt and granola. Yogurt is a good source of protein and probiotics and can be mixed up with different flavors or toppings.
For the cold things like Perfect Bars or yogurts, I try to stock my work fridge at the beginning of the week with plenty of healthy snack options so I don’t have to pack them everyday. Then it’s easy to make good choices at work!
Hydration
I carry around a 32 oz Nalgene jug all day and refill from filtered water fountains as needed. I can usually finish about a jug and a half in 8-9 hours at work. Being hydrated is super important for your energy levels and metabolism so prioritize your water intake!
If I’m doing a lot of cardio that day or exercising in the heat (Texas summers y’all) I also try to include a pack of LMNT in a giant glass of cold water before or after the event. LMNT is my go to for electrolytes. They have no junk in them, just sweet salty electrolytes.
Summary of What I Eat in a Day and Why
My nutrition choices focus on balance, quality, and nutrient-dense foods, and I think I achieve that more days than not. I love prioritizing the concept of “adding nutrients” to my life rather than feeling like I’m missing out. The more organized I am, the better I eat. As I mentioned up top though, I don’t always have my life together. Sometimes we end up eating more take out meals in a week than I would like but the goal is always to try to get back to normal as quickly as possible. Thanks so much for reading my article about what I eat in a day. If you have any questions, please reach out anytime!
