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What I eat in a day as a personal trainer: Trainers' diet plan
As a personal trainer responsible for keeping her clients fit, my day is a bit stressful. However, that does not stop me from taking the utmost care of my body. With regular exercise, a good diet plan is my personal best choice.
During the day, I have a lot to do regarding my clients and tasks. I must ensure that what I eat daily is enough for all the tasks that need completion. Many people use meal planning software for personal trainers, or even full nutrition coaching software like FitBudd, but I prefer planning my diet depending on the kind of work I have scheduled for the day.
Many think personal trainer meal plans are complex with hard-to-pronounce food names, but that is not the case. Most of us try to incorporate healthy eating habits with everyday foods, and the same remains my choice instead of opting for expensive stuff.
As we proceed further in this article, I will explain how my diet works and recommend some good foods that will give you proteins and energy for the whole day without compromising taste and quality.
Personal Trainer Meal Plan: Food Recommendations
Personal trainer food is nothing out of the ordinary that you can find easily in supermarkets. The key is to smartly use the qualities of these food items to your benefit. The right food, in the right amounts, and at the right time of the day is the perfect solution that involves no extra expenses or complicated processes.
This always does the trick for me, especially in a hurry. These small techniques make the most filling and quick meals on the go, with no cooking hassle or eating unhealthy instant food!
Here are some of my recommendations for personal trainer diet plans. These foods are very beneficial and available everywhere:
Tuna
Tuna fish is an excellent source of Vitamin B12. It prevents cardiac issues, is great for vision problems, and facilitates weight loss. It's one serving contains 26.77 grams of protein and has a low amount of calories.
It does not have carbohydrates, fats, or sugar and is also a great source of iron, potassium, and iodine. Add tuna to a salad or make tuna sandwiches with cheese and lettuce. You can also marinate it using your preferred recipes [preferably in olive oil] can be a great option if you like spicy food.
Avocados
A diet rich in fruits and vegetables is ideal for avoiding obesity, diabetes, and other weight-related issues. Not only are avocados super tasty and easily available, but they are also very rich in vitamins B6, E, C, and K. They are a natural detox and improve digestion while reducing the risk of heart diseases, osteoporosis, and vision problems.
Avocados go perfectly with toast, salads, or anything crunchy. Soft avocados are great for fresh guacamole, and hard ones taste great if sliced and put into sandwiches. They are also great even if eaten raw. Many folks prefer eating avocados with sushi as well.
Watermelons
Fresh fruits are always a great start to the day. After a nice workout, I love to have some fresh fruits. My favorite is a nice juicy watermelon, loaded with an antioxidant called lycopene. The antioxidant reduces the risks of heart attacks and helps support weight loss.
Watermelons are almost 92% water. The high potassium, amino acid, and antioxidant levels are great facilitators for workouts. Watermelons also have vitamins C, B6, and A, ideal for glowing and healthy fresh skin.
Watermelons can be taken as juice, fruit salad, or raw food. They are a great way to satisfy a sweet tooth without consuming ice creams or other high-sugar foods.
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Try for FREEAlmonds
Almonds are an all-in-one food. They have dietary fiber, magnesium, and vitamins E and B2. They control the sugar in your blood, improve your gastrointestinal health, and improve bone health since they are a rich source of calcium.
You can eat them raw with breakfast, and they also give a nice crunch to oatmeal or a bowl of cereal. You can roast/chop it before adding it to your breakfast.
Chicken
Experts recommend eating chicken as it's a great source of protein and comes with less fat. It's an essential food item for people with a vitamin B12 deficiency. It is also rich in zinc, iron, copper, and choline and is an excellent amino acid source that builds bone density.
You can add shredded chicken to a nice salad or grill it with some veggies and rice. It also tastes great in sandwiches as a substitute for beef patties. Tossing it in with some pasta also tastes great.
Oats
There is nothing better than serving oats in the morning. A bowl of oats is filling as it's rich in proteins, fiber, and just enough carbohydrates and fats. Further, oats reduce the risk of constipation, colon cancer, and high blood sugar.
Eggs
Eggs are rich in vitamins D, A15, B12, E, K, etc. They provide great protein along with loads of calcium and phosphorus. They raise good cholesterol and are a great way of maintaining a good heart and eyesight.
Breakfast:
I prefer eating a quick bowl of cereal or oats as a part of my personal training nutrition plan. Some days, I make avocado toast or a simple fruit bowl with the juice.
Snack #1:
Since I prefer having breakfast early in the morning, I opt for light snacks like a granola bar or a fruit to help me stay energized until lunch. Eggs are a great option and a fantastic source of protein which I often consume as a snack.
Lunch:
Usually, I take a good lunch with a proper portion of vegetables [anything green is healthy], sometimes a little chicken and rice. I try to keep this the same since that fits my requirements pretty well.
Snack 2#:
I take a nice salad bowl with some juice during the evening. You can also add eggs to your diet as a second snack, as it's beneficial.
Dinner:
Doctors recommend keeping the dinner light, and I follow the same ideology. I prefer eating rice and vegetables and chicken with soup to keep it light yet filling during dinner.
How to create a meal plan?
Meal plans for personal trainers are not different from others and are something everyone can easily follow. While considering a diet plan, you must consider what your body requires. The work you do during the day is a deciding factor in your diet plan. Hence, you need more protein and carbohydrates if your job demands physical effort.
And if you are in a desk job that requires sitting for long hours, you must keep your diet plan light since you're not performing any physical exertion. Your diet plan also depends on your exercise regimen, i.e., if you're exercising rigorously, consider consulting your trainer for a suitable diet plan.
You can use FitBudd’s FREE Meal Planner Template with added recipes and food list for easy diet and nutrition planning. Download now for free!
Easy-to-follow diet plans
If you need a plan that takes less effort and can be followed without altering your current routine, you can build a meal plan that suits your habits but is also beneficial to your health.
As a thumb rule, include fruits and vegetables of your liking. Substitute unhealthy options with healthy ones, like jaggery, instead of sugar. Consider your day, and try not to give yourself many options.
Once you are familiar with the meal plan and see the results, it will be easier to follow it without any issues, improving your self-control.
Tailored to specific goals
When you have a specific goal set regarding your fitness requirement, it is easier to build a plan. Eating light, healthy food with some exercise should do the trick to maintain a healthy body.
However, if your goal is to build a physique, you will need more workouts, protein, and healthy fats. In that case, including more sources of vitamins and proteins is a good choice. If your goal is weight loss, you need more antioxidants and amino acids to accelerate calorie burning with a solid workout routine.
Gradual precision
Quick results can not be long-term. To achieve your fitness goals, you need to be patient and persistent. Gradually, your fitness regime will give out results that are not only precise but also sustainable. However, if you're still not seeing the results, consult your nutrition personal trainer for help.
Patience is key, and remember that rapid weight loss also means rapid weight gain. So, avoid trying unhealthy ways of keeping fit as they are not worth it.
Hands-on hands-off
It is an effective technique through which your body receives proper nutrients in adequate portions. For each meal, try getting:
- 1-2 palms of dense food or protein.
- 1-2 fistfuls of vegetables with no starch.
- 1-2 cupped handfuls of carbohydrate-rich foods.
- 1-2 thumbs for fat-centric foods.
With this plan, you can easily achieve a great diet and results that will stay. However, try not to alter your food intake, instead, make it a bit healthier, and you're good to go!
Conclusion
These were some tips and what I eat in a day. Remember, everyone's needs are different, and they must consider their needs and physique while finalizing a meal plan. The key to success is being consistent. Stay true to your diet, try to eat clean, and be willing to reward yourself once in a while.
Stick to a diet that you like. Following the same methodology has helped me maintain and build muscle and has transformed me from the inside. You must always keep yourself healthy and cheerful alongside maintaining your workout routine and diet plan to see positive changes.
Meet the author
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Yangzey Sherpa leads content strategy at FitBudd, overseeing content planning and execution across fitness-focused digital channels. With over five years of experience in SEO and content, she works closely with the fitness industry to ensure content aligns with the needs of coaches, trainers, and gym owners. Her role keeps her deeply connected to fitness business workflows, coaching models, and how professionals use digital platforms to grow.
Apra Pathak has worked closely within the fitness niche for several years, supporting personal trainers and fitness coaches through content and digital marketing initiatives. Her experience centers on understanding how fitness professionals build visibility, communicate value, and engage clients online. Through sustained involvement with fitness-focused platforms and audiences, she has developed a strong understanding of the digital needs and growth challenges faced by modern fitness businesses.
Aishwarya Mehra has been actively involved in fitness-focused digital marketing, working closely with brands and platforms that serve coaches, trainers, and fitness businesses. Her experience spans engagement-driven strategies designed specifically for fitness audiences. Through ongoing exposure to fitness campaigns and communities, she remains closely aligned with how fitness professionals attract, convert, and retain clients in digital environments.
Suchandra Das has contributed content within the fitness niche, working on resources designed for coaches, trainers, and fitness business owners. Her experience involves supporting fitness-related topics with clear, structured, and accessible content. Through consistent involvement with fitness-focused platforms, she has developed familiarity with coaching workflows, client communication, and the informational needs of fitness professionals.
FitBudd is a fitness technology platform built exclusively for coaches, personal trainers, gym owners, and fitness professionals. The platform supports fitness businesses through branded apps, white-labeled solutions, and websites designed around real coaching and training workflows. FitBudd works closely with the global fitness community, maintaining deep, ongoing involvement in the fitness industry.
Ankit Uniyal has worked extensively with fitness-focused content, supporting platforms that cater to personal trainers, gym owners, and fitness professionals. His experience includes optimizing and structuring content around fitness-related search behavior and user intent. Through continued involvement in the fitness niche, he has gained a strong understanding of how trainers and coaches build discoverability and authority online.
Saumya Mittal is the Co-Founder and CEO of FitBudd. Since 2021, she has been actively engaged in the fitness technology sector, collaborating with global fitness companies to foster digital growth and scalable operations. With over a decade of experience leading high-impact projects in engineering and operations, Saumya has a strong background in developing reliable and scalable systems. Through FitBudd, she is dedicated to addressing the evolving needs of fitness professionals worldwide.
Kinshuk Snehi has been closely involved in the fitness space for over four years. Through his work at FitBudd, he has contributed to shaping how fitness professionals build their online presence, attract clients, and scale sustainable coaching businesses. Deeply interested in the intersection of fitness, technology, and growth, Kinshuk brings a hands-on understanding of the challenges faced by modern trainers. His passion lies in building systems and strategies that support long-term consistency, both in fitness journeys and business growth.
Kanika Verma has been closely involved in building solutions for the fitness industry, working with platforms used by coaches and trainers globally. Her experience includes direct exposure to fitness coaching workflows and operational needs. Through sustained involvement in fitness-focused product development, she has developed a strong understanding of how fitness professionals manage clients, programs, and daily operations.
Tanya Sharma has worked on branding initiatives within the fitness niche, supporting fitness platforms and businesses with visual identity design. Her experience includes creating brand systems used by coaches, trainers, and fitness-focused products. Through ongoing involvement in fitness-related design projects, she remains closely connected to how fitness brands communicate trust and professionalism.
Niharika Sonavane has contributed to visual design projects within the fitness industry, supporting platforms and brands serving fitness professionals. Her experience spans creating digital assets used across fitness apps, websites, and marketing materials. Through continued work in the fitness niche, she remains closely aligned with the visual communication needs of coaches and fitness businesses.
Elesh Patel has worked extensively on marketing initiatives within the fitness niche, managing paid campaigns for fitness-focused products and services. His experience includes supporting platforms that target personal trainers, gym owners, and fitness creators. Through long-term involvement in fitness marketing, he remains closely connected to how fitness professionals discover and adopt digital tools.
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