Day of Eating

What a Normal Day Can Look Like

We’re often asked questions like:

What do you eat in a day?
What should I be eating?
How do you structure food around training and life?

Rather than giving you rules or a meal plan to follow, we wanted to share an overview of what works for us, and what is likely to work for you if you follow something similar.

This isn’t something to copy exactly.
This isn't a meal plan
And it’s not a set of "rules".

It’s simply a real example of how food can be structured in everyday life in a way that feels manageable and consistent.

The principle behind everything in this blog is simple:

Food should match output.

When activity is higher, food intake is higher.
When things slow down, intake naturally pulls back.

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Calories First

I weigh 90kg.

My current intake sits around:

90kg × 40 calories per kg = ~3600 calories per day

This keeps me roughly at maintenance.

The goal isn’t to gain weight. It’s simply to eat enough to feel good, train consistently, fuel my training performance and provide enough energy for business and day-to-day life.

At the moment, I’m training 3–4 times per week, mainly doing the class workout for the day, with some added extras here and there depending on time and energy.

When training volume was higher - 5–6 days per week, with longer sessions lasting 1.5–2.5 hours - that intake was closer to:

45–50 calories per kg of bodyweight
or roughly 4000–4500 calories per day.

That increase mostly came from eating more carbohydrates, often around 500–700+ grams per day.

When you do more, you generally need more.
When you do less, you need less.

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How We Set Things Up

For me, that looks like:

Protein:

Bodyweight (90kg) × 3.5–3.6g per kg

Fats:

Bodyweight × 1.1g per kg

From there, carbohydrates fill the remainder of calories, which currently lands around 360–380g per day.
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My Current Targets:

Calories: 3600 cal
Protein: 320g
Fats: 100g
Carbohydrates: 360g

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Morning Routine

I’ll have a black coffee at 4:45am, with breakfast following at 8:30am.

Breakfast is my biggest meal of the day and makes everything that follows feel easier.
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Breakfast

1205 kcal | 101g protein | 99g carbs | 46g fat

• 3 large eggs
• Sanitarium Up & Go Protein Energize (Vanilla) – 250ml
• Steel cut oats – 75g (dry)
• Pink Lady apple – 100g
• Vital Strength high protein powder – 25g
• Papandrea classic pork sausages – 200g
  
  Slow-cooked protein oats, topped with stewed apple, a side of 3 eggs, two sausages and a protein up & go

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Lunch

574 kcal | 69g protein | 51g carbs | 8g fat

• Chicken breast, skinless – 300g
• Red capsicum – 75g
• Cucumber (with peel) – 100g
• Tomato (mixed varieties) – 75g
• Solo Thirst Crusher (Original Lemon) – 375ml

Bbq'd chicken breast, chopped salad veg and a can of Solo

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Snacks

645 kcal | 53g protein | 92g carbs | 10g fat

• Vital Strength high protein powder – 45g (post workout)
• Banana – 125g
• Pauls Plus+ protein yoghurt (strawberry) – 1 pouch
• Nestlé Milo energy dairy snack – 1 pack
• Cocolicious chocolate coconut water - 500ml

Snacks are eaten throughout the day, depending on training, other meals and work

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Dinner

938 kcal | 83g protein | 87g carbs | 31g fat

• Beef eye fillet – 320g
• Peaches – 250g
• Flour tortillas – 4 tortillas
• Zucchini – 150g

Bbq'd Steak with a side of grilled peach, zucchini and tortillas

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Final Snack

235 kcal | 16g protein | 30g carbs | 6g fat

• Wicked Sister protein pudding
• Strawberries

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Now Compare This to Demi

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Here’s Demi’s current setup.

Demi weighs 60kg.

Her intake sits around:

60kg × 40 calories per kg = ~2400 calories per day

The goal is maintenance and feeling good day to day.

Demi’s Macro Setup

• Protein: Bodyweight × 3.3g per kg
• Fats: Bodyweight × 0.9g per kg
• Carbohydrates: Fill the remainder
  
  Calories: 2400 cal
  Protein: 200g
  Fats: 55g
  Carbohydrates: 275g

The structure is similar.
The amounts just change based on body weight and activity demands

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Demi’s Day of Eating

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Breakfast

329 kcal | 27g protein | 49g carbs | 4g fat

• Steel cut oats – 50g
• Apple – 100g
• Protein powder – 25g
  
  

Slow-cooked protein oats, topped with stewed apple

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Lunch

441 kcal | 34g protein | 53g carbs | 11g fat

• Aldi crumbed chicken tenders 200g
• Red capsicum – 75g
• Tomato – 100g
• Cucumber – 75g

Air-Fried chicken tenders with chopped salad veg

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Dinner

727 kcal | 80g protein | 65g carbs | 17g fat

• Chicken breast – 300g
• Zucchini – 150g
• Peach – 150g
• Flour tortillas – 3
  
  Bbq'd chicken breast with a side of grilled peach, zucchini and tortillas

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Snacks

810 kcal | 62g protein | 109g carbs | 16g fat

• Banana – 100g
• Vital Strength high protein powder – 25g (post workout)
• Yoguri Protein vanilla yoghurt – 1 tub
• Belmont biscuits – 4
• Nestlé Milo energy dairy snack – 1 pack
• Wicked Sister high protein pudding (banana) – 1 tub
• Cocolicious chocolate coconut water – 250ml
• Strawberries – 125g
  
  Snacks are eaten throughout the day, depending on training, other meals and work

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About “Off-Limit” Foods

You’ll notice foods in both days that many people would normally label as off-limits - often foods high in sugar

Biscuits.
Milo pouches
Soft drinks

When most of the diet is made up of whole foods, these types of foods can actually make things easier and more enjoyable to stick to.

They help:

• Increase calories without needing to eat huge volumes of food
• Keep things flexible
• More cost-effective when compared calorie for calorie to whole food options

They’re not replacing whole foods.
They’re just part of the day.

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What Happens When Calories Come Down

When calories are pulled lower during a dieting phase, these more calorie-dense foods are often reduced or removed.

Not because they’re bad,
but because there’s simply less room for them.

As we mentioned in our last blog:

Start at the highest calories that are still likely to produce results.

This allows more food than most people expect at the start, creates space to enjoy eating, and helps change the relationship with certain foods before things ever need to get stricter.

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The Bigger Picture

This doesn’t mean filling the day with junk.

As you can see in both examples:

• Protein is consistent
• Lean meats show up regularly
• Fruit and vegetables are included throughout the day

The structure stays the same.
Only the quantities change.

Most people don’t struggle because they eat too much.
They struggle because they feel restricted for too long.

When food feels less restrictive, consistency becomes easier.
And when consistency is easier, results tend to follow naturally.

Food becomes more flexible.
Eating becomes easier.
And sticking with it stops feeling like a battle.

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