Fitness coach, 30, shares the EXACT day on a plate that keeps her lean

Fitness coach, 30, shares the EXACT day on a plate that keeps her lean

June 18, 2020

Fitness coach, 30, shares the EXACT day on a plate behind her lean physique – and she still enjoys large plates of pasta and dessert every night

  • Sophie Allen, from Sydney, shared the exact daily breakdown of her meals
  • The fitness expert said she prioritises getting the right macronutrients in her diet
  • Sophie doesn’t deprive herself of foods like dessert, eating chocolate cake
  • She said good quality rest, quick workouts and eight hours sleep is important 

Fitness coach Sophie Allen, from Sydney, has shared the exact daily breakdown of her meals – and revealed what she really eats to stay looking lean and toned year-round.

While you might think the diet of a 30-year-old trainer is filled with leafy green vegetables and poached chicken, Sophie in fact shared that she also tries to fill her plate with plenty of carbs and healthy fats like walnuts, salmon and olive oil.

‘This is my full day of eating on 1,700 calories,’ Sophie posted on her Instagram page – sharing the calorie breakdown as well as the macronutrients of each meal and snack. 

Fitness coach Sophie Allen (pictured), from Sydney, has shared the exact daily breakdown of her meals – and revealed what she really eats to stay looking lean and toned year-round

BREAKFAST

What is Sophie’s day on a plate?

* BREAKFAST: Two oat milk coffees and apple pie French toast.

* MID-MORNING: Weetbix, peaches and yoghurt.

* LUNCH: Salmon, rice and mixed vegetables.

* DINNER: Chicken, pumpkin and mixed vegetable pasta.

* DESSERT: Chocolate protein mug cake.

TOTALS = 1,715 calories, 123 grams of protein, 37 grams of fat and 222 grams of carbs. 

Sophie said she couldn’t get through the day without coffee.

First thing, no matter whether she is dieting or eating regularly, she said she will have an oat milk coffee, and another one later on in the morning – decaf or regular – to keep her satiated.

The 30-year-old said her coffees give her 118 calories, and 0.5 grams of protein, five grams of fat and 23 grams of protein. 

Oat milk is a popular choice with fitness professionals, thanks to its impressive amount of vitamins, minerals and fibre.

It also has high protein content compared to many other non-dairy milks.

As well as the coffee, Sophie said she also enjoys apple pie French toast for breakfast.

This has 312 calories, 15 grams of protein, 5.5 grams of fat and 46 grams of carbs. 

Sophie said she doesn’t like to deprive herself, but rather makes healthy alternatives of the things she loves – using food items like cinnamon on the French toast to make it slightly healthier.


Sophie (pictured) said diet is the single most important thing to help you get a toned and lean physique; so she measures and weighs out her portions daily

If she is hungry later in the morning, the 30-year-old PT said she will have a small bowl of Weetbix, peaches and yoghurt (pictured)

MID-MORNING

If she is hungry later in the morning, the 30-year-old PT said she will have a small bowl of Weetbix, peaches and natural or Greek yoghurt.

This gives Sophie 221 calories, and 9.5 grams of protein, three grams of fat and 37 grams of carbohydrates.

Sophie often eats this after a workout, as Weetbix is an excellent source of wholegrains, while being low in sugar.

It also helps to keep her full until lunchtime. 

Sophie’s lunch is perhaps more along the lines of what you might expect from a trainer. She might have egg whites and grilled chicken (pictured) or salmon with rice and vegetables

LUNCH

Sophie’s lunch is perhaps more along the lines of what you might expect from a trainer.

On a typical training day, she will enjoy a crumbled salmon fillet with rice and mixed vegetables like green beans, zucchini and tomatoes.

Typically, this gives her 372 calories, an impressive 31 grams of protein, 10 grams of fat and 40 grams of carbohydrates. 

‘Diet is so crucial to changing the shape of your body,’ Sophie said.

‘Lean protein with plenty of veg is a great lunchtime option for keeping you full, nourished and healthy.’

Sophie will enjoy something like chicken, pumpkin and vegetable pasta for dinner (pictured)

DINNER

By the time she reaches dinner, the fitness expert usually needs something a little more filling.

On this particular night, she had chicken with pumpkin and mixed vegetable pasta for 525 calories, with 42 grams of protein, 11 grams of fat and 66 grams of carbs. 

While many people might think they can’t eat pasta if they want to be lean, Sophie said you can – but you just need to be careful with your portion sizes. 

The trainer said she will weigh out her breakfast, lunch, dinner and snacks meticulously to make sure that it has the correct amount of protein, fat and carbs.

DESSERT

‘I love varying my meals as much as possible as I feel that it keeps me on track better,’ Sophie said (her dessert pictured)

Dessert isn’t something that needs to be skipped, according to the trainer, who enjoys something like a protein chocolate mug cake each evening filled with dark chocolate, cacao and berries.

This has 168 calories and 24.5 grams of protein, as well as three grams of fat and 10 grams of carbohydrates.

‘I love varying my meals as much as possible as I feel that it keeps me on track better,’ Sophie said. 

‘I try to focus on a different thing each week to stay motivated. This week, it was about increasing my fats – which I did by adding walnuts, olive oil and salmon.’

The entire day of eating totals 1,715 calories, and 123 grams of protein, 37 grams of fat and 222 grams of carbs.  

Sophie aims to get at least 10,000 steps per day to keep lean (pictured), and also prioritises getting decent sleep and up to eight hours sleep each night

WHAT ABOUT SOPHIE’S OTHER DIET SECRETS?

While what – and when – you eat is very important, Sophie also said that your rest and fitness will also help you hugely in getting your dream physique. 

Sophie aims to get at least 10,000 steps per day on her fitness tracker – and said this often helps her drop kilos when she puts on weight.

‘I’ve been getting 10,000 steps or just over per day for the past three weeks, and I’ve been really consistent with it as it’s something I do for my cardio levels,’ Sophie said. 

While she said walking isn’t necessarily cardio per se, going for a daily walk also helps you to ‘stay active’ during the day and means you’re always moving and not too sedentary.

Alongside this, the 30-year-old also prioritises a ‘quick and dirty’ 20-minute workout daily to activate all of the different small muscle groups. 

Normally, Sophie (pictured) said she gets into bed at around 9pm and then falls asleep between 10 and 10.30pm, waking up around 6.30am 

Finally, Sophie said you will never drop weight unless you are making sleep a priority in your weight loss regime.

‘Last night, I went to bed at 12.30 and it was just too late as I’m tired and moody today,’ she said.

Normally, Sophie said she gets into bed at around 9pm and then falls asleep between 10 and 10.30pm, waking up around 6.30am.

This allows her body to repair after working out, and means she is less likely to over-eat the next day.

To follow Sophie Allen on Instagram, please click here.  

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