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

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

Rachel Dillonfrom Queensland, has abandoned the “all or nothing” approach to her health she took eight years ago while preparing for fitness competitions which she described as “unsustainable”.

The professional said making sure she gets a large amount of low-density, high-fiber foods and non-starchy vegetables is the key to eating well.

Rachel finds herself repeating some of her favorite recipes every day, 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 you eat more for less,” she revealed in a post.

On a normal day, Rachel eats about 1,800 to 2,000 calories.

These include plenty of protein, complex carbohydrates, green leafy vegetables and fiber-rich foods.

Rachel said, “Fiber is your best friend. Foods high in fiber can help you feel full longer, and eating a varied diet can help optimize your gut health. These include fruits, vegetables, brown rice, chia seeds and beans.”

The personal trainer enjoys an egg white omelet with ham, zucchini, tomato and pepper in the morning, often combining the dish with a quarter of an avocado and a toasted bagel.

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

She also swears by dark chocolate sprinkled on popcorn, or raspberries and blueberries as a treat.

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

“This is my most important tip for several reasons,” she said. ‘They are high in fibre, good for gut health, packed with micronutrients and ultimately leave you feeling full and satisfied.’

“I like to fill my meals with vegetables like zucchini, peppers, spinach, broccoli and tomatoes,” she added.

One of the fitness trainer’s regular 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 yogurt, honey and cinnamon for a balanced yet delicious dessert.

In a after On Instagram, Rachel previously shared a before-and-after photo showing how her body has changed from 2015 to now, when she’s been “kinder” to herself in her diet and exercise routine.

‘I don’t like one photo more than another. “I love myself and where I was on my journey in both photos,” she wrote.

“But I’ve evolved and I’m so proud of how far I’ve come both physically and mentally.”

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

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

‘Above all, I have never been kinder to myself and I can say that I have fully accepted that this is a LIFETIME journey and I am loving the ride!’ she said.

When the first photo was taken in 2015, Rachel was preparing for her first ever fitness competition and said she had gone to great lengths to stay fit.

“I was 100 percent guilty of taking the ALL OR NOTHING approach. Honestly, it’s pretty horrible when I think back to some of the extremes I used to go to,” she admitted.

She said she would eat “boiled plain fish” for breakfast every day before going to work at 5am.

“Honestly, everything about my first comp prep was over the top, but being new and unskilled, I didn’t question it. I followed EVERYTHING to the tee,” Rachel explained.

‘Have I seen great results? Sure, but was it sustainable in any way? Absolutely not.’

In the years since, Rachel said she worked to develop a lifestyle she enjoyed while achieving her fitness goals.

“I didn’t really think it was possible either, but the more I learned and the more I tried, the closer I got to finding what worked best for me and my ideal lifestyle,” she said.

“Eight years later, five comp preps later, and I can proudly say that I am continually enjoying and refining the lifestyle I live every day, and I couldn’t be happier.”