What Do We Eat at W10? - Food Diaries - W10 Personal Training Gym

What Do We Eat at W10?

A common question from our clients is, “What do you eat?”

Now, keep in mind that what our trainers and staff are eating may not be right for you and your training goals etc..

So, just for fun and for your interest we asked our team to keep food diaries for a week. I’ve also joined in so you can see what a non-trainer but healthy, thirty something female eats. Obviously each one of us has our own fitness goals and workout regime. It is important to take your level of exercise into consideration when meal planning.

Here are two days worth of food diary entries from our team…

Our Trainers Food Diaries

Olli

Day One:

  • Meal 1 – 50g Oats w/banana and whey
  • Meal 2 – 250g beef mince with rice and watercress
  • Meal 3 – Duck with mixed salad
  • Meal 4 – Chicken with rice, peppers and sugar snaps

Day Two:

  • Meal 1 – Total yoghurt w/sultanas and whey
  • Meal 2 – Chicken breast w/rice and mixed salad
  • Snack – Mixed nuts and berries
  • Meal 3 – Chicken breast w/rice and mixed salad
  • Meal 4 – Lamb mince w/broccoli

Piete

Day 1

  • 5am Upon Rising – 1 pint of water – Black Coffee – Vit D3. Vit C. – Table Spoon Peanut Butter – 5x Fish Oil.
  • 8am – Pre – Training Mass Gain Shake with Bananas Blueberries and Peanut Butter.
  • 10.30am – Post Training, Whey Protein Shake, Scrambled Eggs Avocado, Smoked Salmon, Rye Bread. Black Coffee, water.
  • 11am – Greens Shake
  • 12.00 – Peanut Butter. Water. Full Fat Milk
  • 2pm – Mass Gain Shake. Banana and Blueberries.
  • 5pm – Post Training Whey Shake.
  • 9pm – Chicken (2 breasts) , sweet potato, Broccoli. Water. Greek Yoghurt with blueberries. 5x Fish Oil. Zinc Mag.

Day Two

  • 5am – Upon Rising. Water and black coffee. Naked Bar. Vit D3. Vit C. 5 x Fish Oil.
  • 8am – Mass Gain Shake. Raspberries. Peanut Butter.
  • 11am – scrambled eggs & goats cheese on Rye. Black coffee
  • 12pm – Greens Shake
  • 4pm – Mass Gain Shake. Peanut Butter.
  • 8.30pm – Steak Burger x 2. Sweet potato. Broccoli. 5 x Fish Oil. Zinc / Mag

Rob

Day One

  • Upon waking – greens drink
  • Meal 1 – 4egg, spinach, chilli & goats cheese omelette
  • Meal 2 – chilli & ginger chicken w/ large salad & sweet potato
  • Meal 3 – slow cooked venison stew w/ rice
  • Meal 4 – chilli & ginger chicken w/ broccoli and rice
  • Snacks – 2tbsp peanut butter – 1 banana – bowl of rice pudding

Day Two

  • Upon waking – greens drink
  • Meal 1 – breakfast smoothie (oats, flaxseeds, banana, spinach, whey protein)
  • Meal 2 – rosemary chicken w/ large salad & rice
  • Meal 3 – rosemary chicken w/ broccoli and sweet potato
  • Meal 4 – slow cooked venison stew w/ sweet potato
  • Snacks – bowl of quinoa granola w/ almond milk – 2x banana

Adam

Day One

  • Meal 1 – Juice: Spinach, Kale, Apple, Pear and Ginger – Tortilla with eggs, carrots, spinach, green beans, peppers, tomatoes, bacon
  • Meal 2- Chicken, Pancetta and Goat Cheese salad
  • Snack – Carrot, Peppers and Hummus
  • Meal 3 – Wild Boar and apple sausages, sweet potato with goat cheese and cherry tomatoes
  • Per day: 4 Litres of water and 1-2 organic coffee with cream

Day Two

  • Meal 1 – Juice: Apple, ginger, lemon, kale, and orange
  • Meal 2 – Roast loin of pork with cabbage and potatoes
  • Meal 3 – Goat Jalfrezi with Quinoa
  • Meal 4 – Homemade burgers and poached eggs
  • Snack – Carrots, peppers, cucumber crudities
  • Per day: 4 Litres of water and 1-2 organic coffee with cream

Danni

(Online services/social media manager)

Day One

  • Upon waking- Warm water with half a lemon. 6x Spirulina 6x Chorella Tablets, Vit D
  • 8am – Organic Coffee brewed then blended with 1 tsp grass fed butter, 1 tsp Xylitol
  • Meal 1 – Full fat organic Greek yogurt mixed with cinnamon, raw honey, pumpkin seeds, goji berries & ½ banana
  • Snack – Small handful of raw Almonds and cinnamon herbal tea
  • Meal 2- 2 homemade Tuna Sweet potato fishcakes with half and Avocado and tbs organic mayo.
  • Snack – Steamed Cauliflower and Broccoli with squeeze of lemon
  • Meal 3 – Homemade organic beef burger patty (no bun) with grilled Asparagus and a Watercress salad.
  • Bedtime – Peppermint Tea and Probiotics.

** Throughout the day around 2-2.5 litres of water and some days, good quality fish oil supplement.

Day Two

  • Upon Waking- Warm water with half a lemon. 6x Spirulina 6 x Chorella Tablets, Vit D
  • 8am – Organic Coffee brewed then blended with 1 tsp grass fed butter, 1 tsp Xylitol
  • Meal 1 – 3 organic eggs scrambled in coconut oil with tomatoes, feta cheese and dried basil
  • Meal 2- Grilled chicken breast marinated in garlic, paprika & macadamia nut oil on a bed of sautéed kale with small baked sweet potato
  • Snack – Blended drink: Almond milk, Raw Cacao, Maca, Spinach, Date & Coconut oil
  • Meal 3 – Organic steak grilled with onions, mushrooms and garlic, with roasted Brussels sprouts and steamed red cabbage
  • Snack – Celery sticks with homemade Dark Chocolate & Almond Butter
  • Bedtime- Peppermint Tea and Probiotics

** Throughout the day around 2-2.5 litres of water and some days, good quality fish oil supplement.

JC

(Da Boss)

Day One

  • Meal 1 – 6 eggs scrambled in butter.
  • Meal 2 – Chicken with Sweet Potato and Broccoli
  • Pre-Workout- 6 dark chocolate covered dates and ½ a protein shake
  • Meal 3 – Homemade Vegetable Byriani with lamb koftas

Day Two

  • Meal 1 – Fruit salad with yogurt and honey. 4 Scrambled Eggs
  • Meal 2 – Chicken and Goat cheese salad with olive oil and balsamic
  • Meal 3 – Raw Pepper and a Raw Carrot, Raw Cashews
  • Meal 4 – Venison Stew and Mashed Potatoes

 

We help our members with a nutritional programme that works for them, if you’re struggling, give us a shout at our personal training gym and we’ll help you work out a plan that suits you. 

You may also like our free nutritional eBooks, available to download.