I get asked a lot of questions about nutrition, specifically relating to my own diet and eating habits. So I thought I would compile all of my most recently asked questions and answer them for you :)

1. What do you eat on a daily basis?

For breakfast I will usually have a smoothie with fruit (bananas and berries are my favourites), almond milk, protein powder, chia seeds and natural peanut butter. I like smoothies because they are so easy. Otherwise I will make myself an omelette, or scrambled eggs with bacon and baked beans. Lunch and dinner are usually similar and often I will have last night’s leftovers for lunch. Some of my go to recipes are honey soy chicken, satay chicken, san choy bow, salmon and vegetables or a BBQ meat with vegetables, salads, soups and curries. Snacks are usually things like carrot sticks and hummus, raw nuts, boiled eggs, fruit (sometimes with nut butter), protein balls or something else yummy I have made.

Read my full daily diet here.


2. How do you deal with cravings?

I find that the less I eat of something, the less I crave it. So if I’m eating well, I don’t usually get cravings. If I do, I will make up something healthy but sweet such as protein balls. If that still doesn’t hit the spot, I will help myself to some chocolate. If I REALLY want it, then I don’t deprive myself.

3. Do you eat clean 100% of the time?

I guess I have already answered this, but definitely not. I did go through a period of about 6 months where I didn’t eat anything that wasn’t “clean” and I did feel great. But I knew it wasn’t sustainable forever, and when I did eat junk food again, I went a bit crazy eating everything. Now I think the most important thing is to have a healthy balance: 80% healthy and 20% treats.

4. I don’t feel comfortable using a protein powder – what else could you recommend?

If you get enough protein in your diet, a protein powder isn’t necessary. However, many females, especially if you’re very active, don’t get the required amount of protein from their food. Make sure you’re eating foods high in protein such as lean meat (beef, chicken, etc), eggs, raw nuts, tofu, some dairy, lentils and green vegetables. Otherwise there are lots of vegan protein powders available now that are plant based . I don’t recommend protein bars which have a lot of added sugars and preservatives.

how to choose a protein powder

5. Do you eat before you workout?

This depends on what time of the day I workout. If it’s as soon as I wake up in the morning, then no. I can’t stomach food before a workout. But if it’s later in the day, then yes I will usually eat around 2-3 hours prior to my workout. Any sooner than that and I will make myself sick.

6. Do you eat all the treats you post on Instagram?

I sure do. BUT I eat them in moderation. Even though the recipes I post are “clean” and made from natural ingredients, they are still high in calories and carbs so should be considered a treat. I will usually have 1 or 2 serves three times per week.


Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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