• Simon Olney


Whenever I tell people that I work as a personal trainer, they pretty much assume that I must follow the blandest & healthiest diet 24/7

Anyone who knows me well, knows that this isn’t true.

The truth is, that like you, I am human.

80% of the time I can't be bothered to cook.

I also have days when I just can't resist a burger, pizza, or a MASSIVE bar of chocolate.

I have two jobs (soon to become 1 when I hang up my chefs whites for good) so I really do sympathise with people who struggle to find time in the day to prepare healthy meals, so I thought that one thing that might help to put your mind at ease with all of these concerns would be to tell you what I eat in a day.

I tried to pick the most typical day possible to give a true reflection of what I actually eat, as there is no point in me showing you the results of a meal plan which I cannot sustain on days that I go to work or have plans.

As many of you reading this also have weight loss goals, this could be an ideal way to show you how to eat with pretty low calories, high protein, plenty of nutrients, and less than 5 minutes of preparation per meal.

So let's jump in.

7am - Breakfast

About as simple as it gets, cereal and milk.

I always struggle for time in the morning and I rarely have a huge appetite, so usually go for the easiest way possible of getting a carbohydrate and protein boost.

Throwing a handful of berries in there will provide some additional vitamins and antioxidants.

I usually follow this up with a small portion of nuts just for a bit extra protein.

I tend to alternate between cheerios and bran flakes but as long as you try and stick to low sugar cereals then you can't go too far wrong.

9am - Pre-workout snack

I like to work out in the morning. Generally in-between my personal training sessions. For this I usually go for some sort of Greek yoghurt snack to keep me ticking over.

Yoghurt is great for protein, helping to stave off hunger until the next meal.

Throwing in some mixed berries (or any other fruit you like) and a sprinkle of granola will add some carbs to fuel the work out and provide me with some extra nutrients.

Of course shop bought granola can be high in sugar, but seeing as I am just about to go exercise, this isn't much of a concern.

1:30pm - Lunch

Salad with tuna/chicken or salmon.

Pretty simple again, just chopped veg.

This has a couple of handfuls of spinach, some sliced cherry tomatoes, cucumber, carrot, beetroot, spring onion and avocado.

My protein is generally mixed with a little light mayo and a sprinkle of chia seeds for good measure.

This is an extremely nutritious meal, which is low in calories, and high in protein. It’s cheap to buy and only 5 minutes max to prepare.

For me it's a real winner.

6pm - Dinner

My main priorities here are again getting some protein and not going overboard with the calories.

Other than that I am just looking for something which is quick and easy.

I enjoy shop bought breaded chicken or fish with steamed broccoli, green beans and carrots with a spoon of mayo.

Of course, this would be a little healthier if you prepared the chicken yourself and could definitely be made more interesting, but who has the time?

After Dinner Snack Just fruit for me today.

I'm not going to lie, on another day this could easily be some chocolate or a few biscuits.

But right now my motivation is high , so fruit it is.

Now that I look back on it, this is actually a pretty healthy day.

The most important thing about my food today was that I achieved my main goals of being low calories, high protein, and minimal effort.

So don't worry if you slip up and eat a few biscuits.

Just focus on your main goals over the course of the week and try to get in a good daily routine of preparing and cooking good meals.

Other than that, just enjoy!

If you want to get in incredible shape, I can help. And if you simply want to shape up, drop some fat, and get into a smaller clothes size, I can help with that too!

For more information on how I can help, or for more information on personal training in Chelmsford, click here.

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