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What's An Ideal Trainer’s Diet Plan? A Quick Overview

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What's An Ideal Trainer’s Diet Plan? A Quick Overview

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, but I like to plan my diet depending on what kind of work I have planned 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 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.


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.  


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.


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.


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.


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 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.


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.


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.


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!


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.

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