A personal trainer has revealed the meals she eats each day to keep her in shape and ‘maintain’ her current figure – and why you need to eat more if fat loss is your goal.
Rachel Dillon, from Queensland, is a firm believer in eating more than three meals daily, and she typically enjoys four with a large dessert after dinner.
‘I flexible diet, so I have six days a week where I eat to maintain at 1,855 calories and one day a week where I have a high day of 2,900 calories,’ Rachel said in an Instagram video.
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A personal trainer revealed the meals she eats each day to keep her in shape and ‘maintain’ her current figure – and why you need to eat more if fat loss is your goal (Rachel Dillon pictured)
Rachel Dillon (pictured), from Queensland, is a firm believer in eating more than three meals per day, and she typically enjoys four with a large dessert after dinner
The personal trainer follows a ‘flexible dieting’ approach so she can eat what she loves provided it fits her macro-nutrients; typically she’ll start the day with lemon and poppy seed protein pancakes before the gym (pictured)
Flexible dieting is a popular and simple weight loss approach because it allows you to eat whichever foods you like, provided you hit your daily macro-nutrient targets for fat, protein and carbohydrates.
In any given week, Rachel said she eats 1,855 calories and 130 grams of protein, 210 grams of carbs and 55 grams of fat Monday to Saturday and then 2,900 calories, 130 grams of protein, 415 grams of carbohydrates and 80 grams of fat on a Sunday.
Rachel likes the approach because it gives her the freedom to eat things she loves like ice cream and pancakes, but in a targeted approach that won’t be detrimental to her figure.
On a typical ‘maintenance’ day, Rachel (pictured) said she eats around 1,855 calories made up of 130 grams of protein, 210 grams of carbs and 55 grams of fat
When she goes to the gym, Rachel (pictured) said she will focus on one specific area of her body, whether it’s her lower body, upper body, glutes or abs
On a typical day, Rachel said she’ll have breakfast first thing before going to the gym for a weights or high intensity interval training session.
The PT said she loves lemon and poppy seed protein pancakes, because they keep her full and also contain plenty of protein so she stays full while at the gym.
‘To make them, I use the juice of half a lemon, a tablespoon of plant-based milk, 50 grams of oats, a dash of vanilla essence, a quarter of a teaspoon of baking soda, a scoop of raw honey and some poppy seeds,’ Rachel said.
She cooks them in the pan and adds a drizzle more honey for extra sweetness, before going to the gym for a session that is either targeted at her upper body, her lower body, glutes or abs.
Following the gym, Rachel eats again in the morning, and this time she goes for breakfast burritos (pictured) filled with smashed avocado, taco seasoning, egg whites, black beans, tomatoes and capscium and rocket
Following the gym, Rachel eats again in the morning, and this time she goes for breakfast burritos.
‘I like to fuel my body immediately after a workout to replenish lost muscle stores,’ the PT said.
‘Here, I’ve got some smashed avocado, some taco seasoning, egg whites, black beans, tomatoes and capsicum, rocket and lemon to eat on two multi-grain wraps.’
To make the burritos, Rachel said she adds the egg whites to the pan with some seasoning, before adding the tomatoes, capsicum, black beans and rocket.
‘Keep it on a low heat and let it simmer away,’ she said.
‘Then, smear the wraps with the avocado and add the filling before serving.’
Lunchtime is a lemon tuna panini cooked in a sandwich press (left), while dinner is ginger soy salmon on a bed of rice (right)
Lunchtime is a lemon tuna panini comprising two pieces of wholemeal bread, red wine vinegar, onion, parsley, lemon, avocado, lentils and chilli tuna, all cooked in a sandwich press.
‘It’s so delicious, but also really healthy,’ Rachel said.
She finally has a dinner of ginger soy salmon, which is a salmon fillet marinated in tamari, ginger, chill and garlic for a couple of hours.
She serves this with green beans and rice and has dessert of Halo Top healthy ice cream, strawberries and a cup of peppermint tea.
Rachel (pictured) previously told FEMAIL that women need to eat more if they want to slim down – and she said she eats high protein and fat in the evening and carbs around training
What is a typical week of workouts for Rachel?
* MONDAY: Full body circuit
* TUESDAY: Lower body weighted
* WEDNESDAY: Upper body weighted
* THURSDAY: Glutes weighted
* FRIDAY: Full body circuit
* SATURDAY: LISS cardio and core
* SUNDAY: Rest and recovery
Rachel previously told FEMAIL that women need to eat more if they want to slim down.
‘I always recommend that my clients increase their calories incrementally so that they tone up – you just need to know what sort of calories to eat,’ she told Daily Mail Australia.
For the PT, this means working out how much protein, fat and carbs you should be eating for your body, and how much you can eat of what you love.
‘I try to live by the 80/20 rule, where I eat healthily 80 per cent of the time and treat myself the remaining 20 per cent,’ she said.
‘I also tend to eat high protein and high fat in the evenings, and carbs around my training and workouts.’
The one food group that Rachel said she avoids religiously is processed foods and too much sugar.
‘Even without weighing/tracking my meals, I know when I overeat and I know when I under eat – as well as how to tackle each of these situations,’ she said.
To find out more about Rachel Dillon, you can visit her website here.