Training & Nutrition

What Does a Nutritionist Eat in a Day?

We asked a professional food planner what she knocks down the hatch each day...

Getting your nutrition right can be such a minefield – eat too little and you’ll lack the energy to complete the workouts you have planned to your full potential, eat too much any you’ll feel sluggish and might upset the power-to-weight apple cart. 

If you’re exercising regularly, food needs to be planned around your activities to make sure that you’re at that optimum level of ‘just full enough’. We asked Charlotte Kennedy, a sports nutritionist at Etixx, for a run down of her own eating, to give us an idea what we should be aiming for. 

Of course, optimum eating will vary between individuals and goals – someone looking to lose weight might cut out some snacks, whilst if you’re powering it out in the gym to get stronger you might up the protein with some supplements. Charlotte enjoys a range of team sports – and runs to keep her fitness high for these, as well as spending time in the gym. These food diaries are just a guide – make sure you adjust them to your own training and goals. 

Nutritionist Charlotte Kennedy

What I eat in a day will depend upon training schedule and intensity. Although I try to practice what I preach, it is important to remember that I also like a few treats every now and again! I try to plan my meals well so that I know what I’m eating each day especially if I’m at work. If I’m at home and I have a bit more time on my hands, I like to be a bit more adventurous with my cooking! Here is an example of what I would eat on a day to day basis depending on training.

Endurance Day

This is a diary for a day when I would run for over 45 minutes, or complete a high intensity interval training session.

Breakfast: Porridge made with unsweetened almond milk, a banana and 2 tsp peanut butter. A black coffee with a splash of milk.

Mid-morning snack: Apple

Lunch: Sweet potato with chicken and vegetables (broccoli, spinach, tomatoes)

Mid afternoon snack: Handful of plain nuts

Pre-run: Energy bar (I only have this if I’m particularly hungry or It’s going to be an intense session)

Post session:  Glass of chocolate milk

Dinner: Brown Rice, sweet chilli salmon and vegetables

Strength Training Day

This is a day when I’d go to the gym and do some strength work with weights.

Breakfast: 2 egg omelette with spinach, tomatoes and mushroom. A black coffee with a splash of milk.

Mid-morning snack: Handful of nuts

Lunch: Chicken or tuna salad

Snack: Raw carrot sticks with peanut butter

Post session: High protein bar or shake

Dinner: Thai green chicken curry (made with coconut milk and plenty of vegetables) and rice

Rest Day

These are the easy days when I’m not doing any exercise. And – relax!

Breakfast: Smoothie made from two pieces of fruit, high protein yogurt, 2 handfuls of spinach, and almond milk. A black coffee with a splash of milk.

Mid-morning snack: Handful of nuts

Lunch: Homemade soup or salad with chicken/tuna

Mid-afternoon snack: Raw carrot sticks

Dinner: Vegetable risotto


When it comes to staying hydrated, I carry a water bottle with me wherever I go and try to remember to drink frequently! Not only that, but I drink a few cups of tea throughout the day, especially when I’m at work.

We hope that gives you an idea what a nutrition expert would comsume in a day. Of course, do remember to alter your own diet depending upon activity and goals. Charlotte works for Etixx Sports nutrtion, read more about them here:

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