This is everything I eat in a day as a personal trainer – and the six very simple rules that transformed my body to the best it’s ever been 

• Fitness coach Rachel Dillon said she eats all foods in moderation
• She also revealed her six rules to stay healthy 
• READ MORE: I’m a nutritionist and here’s how to eat healthy on a budget

An Australian fitness coach has revealed exactly what she eats in a day to keep her feeling full on a low-calorie diet – and the six rules she follows to maintain her enviable figure including doing less cardio exercises and taking more rest days.

Rachel Dillon, from Queensland, has abandoned the ‘all or nothing approach’ to her health she adopted eight years ago while preparing for fitness competitions which she described as ‘unsustainable’.

The professional shared that ensuring she has high volume of low-density foods, lots of fibre, and non-starchy vegetables is the key to eating right.

Rachel finds herself repeating several of her favourite recipes on a daily basis, including egg-white omelettes, tuna rice bowls, and cups of berries.

‘Choosing foods that are high in volume (size) and lower in calories can help to eat more for less,’ she revealed in a post.

Rachel said she makes sure to enjoy all foods in moderation as well as a variety of training and movement styles. She also takes more rest days and does less cardio exercise

The personal trainer enjoys an egg-white omelette with ham, zucchini, tomato, and capsicum in the mornings, often pairing the dish with a quarter avocado and one toasted bagel

On a typical day, Rachel eats around 1,800-2000 calories.

These comprise plenty of protein, complex carbohydrates, leafy green vegetables, and high-fibre foods.

Rachel said, ‘Fibre is your best friend. Foods high in fibre can help to keep you feeling fuller for longer and having a variety can optimise your gut health. These include fruits, vegetables, brown rice, chia seeds, and beans.’ 

The personal trainer enjoys an egg-white omelette with ham, zucchini, tomato, and capsicum in the mornings, often pairing the dish with a quarter avocado and one toasted bagel.

One of the professional’s favourite meals is a healthy tuna rice bowl – complete with lettuce, rocket, bean sprouts, tomato, and cucumber.

She also swears by dark chocolate drizzled over pop corn, or raspberries and blueberries as treats.

Rachel Dillon’s day on a plate

* BREAKFAST: egg-white omelette with ham, zucchini, tomato, and capsicum in the mornings. Pair the dish with a quarter avocado and one toasted bagel

* MORNING SNACK: pop corn drizzled with dark chocolate 

* LUNCH: healthy tuna rice bowl with lettuce, rocket, bean sprouts, tomato, and cucumber

* AFTERNOON SNACK: raspberries and blueberries 

* DINNER: Greek chicken in souvlaki bread with lettuce and tzatziki. She also recommends pairing the meal with air fried potato and olive oil

One of the professional’s favourite meals is a healthy tuna rice bowl – complete with lettuce, rocket, bean sprouts, tomato, and cucumber

Her third piece of advice was to include as many non-starchy vegetables in your diet as possible. 

‘This is my number one tip for a multitude of reasons,’ she said. ‘They are high in fibre, great for gut health, loaded with micronutrients and ultimately help keep you feeling full and satisfied.’

‘I love bulking up my meals with veggies such as zucchini, capsicum, spinach, broccoli and tomatoes,’ she added.

One of the fitness trainer’s go-to dinner meals is a Greek chicken in souvlaki bread with lettuce and tzatziki. She also recommends pairing the meal with air fried potato and olive oil.

When Rachel is craving something sweet, she opts for apples covered in Greek yoghurt, honey, and cinnamon for a balanced but delicious dessert.

Rachel finds herself repeating several of her favourite recipes on a daily basis, including egg-white omelettes, tuna rice bowls, and berries

When Rachel is craving something sweet, she opts for apples covered in Greek yoghurt, honey, and cinnamon for a balanced but delicious dessert

In a post to Instagram, Rachel previously shared a before-and-after photo showing how her body has changed since 2015 to now when she is ‘kinder’ to herself in her diet and exercise routine. 

Fitness coach Rachel Dillon’s six rules for staying healthy 

‘I don’t love one photo more than the other. I love myself and where I was in my journey in both of these photos,’ she wrote.

‘However I have evolved and I am so proud of how far I have come both physically and mentally.’  

Rachel said she makes sure to enjoy all foods in moderation as well as a variety of training and movement styles. 

She also takes more rest days, does less cardio exercise and said she embraces her body and loves her strength.

‘Most of all I’ve never been kinder to myself and can say I have completely accepted that this is a LIFELONG journey and to love the ride!’ she said. 

In 2015 when the first photo was taken, Rachel was preparing for her first ever fitness competition and said she went to some extreme lengths to stay fit.

‘I was 100 per cent guilty of following the ALL OR NOTHING approach. Honestly it’s pretty horrible when I reflect back on some of the extremes I used to go to,’ she confessed.

Before and after: Fitness coach Rachell Dillon (pictured) admitted to following ‘extreme’ diets eight years ago and shared the rules she now follows to maintain her physique

She said she would eat ‘cooked plain fish’ every day for breakfast before starting work at 5am.

‘Honestly everything about my first comp prep was excessive, but because I was new and uneducated, I didn’t question it. I followed EVERYTHING to the tee,’ Rachel explained.  

‘Did I see great results? Well sure, but was it in any way sustainable? Definitely not.’ 

In the years since, Rachel said she had worked on developing a lifestyle she enjoyed while achieving her fitness goals. 

‘I too didn’t really think it was possible, but the more I learnt and the more I trialled, the closer I was to finding what worked best for me and my ideal lifestyle,’ she said.

‘Eight years on, five comp preps later and I am proud to say I am constantly enjoying and refining the lifestyle I am living day to day and could not be happier.’

She said non-starchy foods like tomatoes, spinach and broccolini are free to add to your diet and don’t need to be counted in your calorie intake

READ MORE: This is why you should never bother with ‘cheat days’ if you’re trying to lose weight

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