A lot of women have trouble sticking to a healthy diet, or just knowing what to eat to be healthy. I love having variety in my diet and obviously I don’t eat the same thing EVERY day, but there are certain foods that I do actually eat on most days. Eating similar foods and sticking to a similar eating schedule helps me stay on track and I just find it easier that way.

I also get a lot of questions about my diet, so I’ll try to answer some in this post.

Here are the 10 foods that I usually eat everyday. I will also talk about how I incorporate these foods into my daily diet.


  1. Banana
  2. Strawberries, blueberries or other berries (but mostly strawberries)
  3. Almond milk
  4. Chia seeds
  5. Protein powder
  6. Raw nuts
  7. Broccoli
  8. Sweet potato
  9. Eggs
  10. Chicken
victoria secret diet plan

I know they sound a bit boring, but it’s what works for me and I actually never get sick of them. I would also like to add avocado to this list because I love it and it’s so good for you. But for some reason, I just don’t eat it ALL the time.


I actually have the first 5 ingredients in my smoothies every morning. I usually only have 1/2 banana and then 1 cup of berries. I also freeze my fruit so that the smoothie turns out thick like ice cream, and it is AMAZING. The protein powder also makes it thicker and fluffier somehow. I have done a post about how to choose a protein powder (and also one on why you need protein for fat loss).

weight loss

And I always add chia seeds because they are so high in fiber!


Some of my go to meals are roast vegetable salads with kale, broccoli and sweet potato, or just simple chicken dishes with roast or mash sweet potato and sautéed green vegetables. Sometimes I’ll also fry up and egg to go with it. Eggs always make meals taste amazing!

I don’t eat much red meat because I personally don’t really enjoy it. But I’m not vegetarian.

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I haven’t been snacking too much recently as I’ve been eating enough at my main meals so that I don’t get hungry.

If I haven’t had eggs as part of my lunch or dinner, I’ll have some as a snack. Otherwise I usually have some cashews or almonds.

I must admit that when I’m travelling a lot, it’s hard to stick to this. But I travel with a hand held blender and do actually have smoothies every morning. And I also do have chicken and broccoli every single day, whether I’m travelling or not!

I have also done a few other diet related blog posts that you might be interested in:

As always, if you have any questions, feel free to comment and ask! xx

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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.

10 Responses

  1. Hello I am 58 years old work out walk and treadmill but I really would like to follow a diet plan. I want to loose about 25 to 30. I weigh 157. I put on 15 pounds due to Covid. I developed alopecia areata, my hair is coming back. However this is known as auto immune. I’m taking vit biotin cal,omega 3 now and vit c vit d. Etc. Can I follow your meals. I will pay for the plan if you can help. I walk everyday on treadmill.

    1. Hi lovely,

      The 3 Steps To Lean Legs Program is suitable for any age. The meal plans included are gluten, dairy, and sugar-free and the macros breakdown is tailored for your body type to help you get the best and fastest results while following the program. the program is consists of a cardio plan, light resistance workouts, meal plans (regular and vegan), and recipe ebooks. However, please know that any type of health issues or medication that you are taking can also have an effect on how fast you lose weight.

      To have an idea about the meals that are included in the plan, feel free to try Rachael’s ‘7 Days Slim Legs Diet’

      If you have more questions, you can email us at


  2. Hello,

    I am 5.3, weigh 114lbs, diabetic T2, wanting to follow your program, what macros woukd you suggest be the best way, also walking and HIIT or resistance work out be the best option

    1. Hi lovely,

      Thanks for reaching out! <3

      Following the right type of workouts and diet for your body type is essential for you to achieve your goals so we should probably start with that. Feel free to take Rachael’s Body Type Quiz and let us know about your results by emailing us at

      That way, we would be able to give you some general guidelines on what diet and workouts you should follow. :)

  3. Hi Rachael!!

    I am a college student who ate pretty healthy foods at home, but since I am now limited to dining hall options, I have found it harder to keep on track with my healthy eating. Any suggestions?

    1. Hi lovely!
      The best you can do is either learn to cook on your own or with a friend, or find healthy food restaurants if you have no such options at the dining hall. This is a more expensive option, but it’s totally worth it if it helps you maintain a healthy diet.
      Wishing you all the best! xx


  4. What macros do you suggest for skinny fat? I am 5-3 weigh 135 pounds. 29% body fat. I want to get abs and lean out my things and butt. I’ve read 40/30/30 but I’ve also read 50/30/20 and am looking for your opinion

    1. Hi lovely,
      I would recommend a diet that consists of 40% carbs, 30% fat and 30% protein. During the first few weeks you can lower the carbs a little bit and increase healthy fats to kickstart fat loss.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      The Lean Legs Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the program here:

      Lean Legs Program


  5. Hey Rachael, so I love food. I will eat almost anything but I’m not at all fat or unhealthy, but I’m trying to get MORE healthy. I can easily switch up my diet to eat healthier but, I eat a lot of snacks which aren’t that healthy – donuts, crisps, chocolate…. I’ve tried cutting down and just eating 3 meals a day but nothing is filling for me. I’ve tried eating nuts and eggs to fill me up (and as a snack) but they don’t work!

    1. Hi lovely,
      The 8 week meal plan in the Lean Legs Program should help you overcome your sugar addiction and substitute processed food with healthy ingredients.
      So far it has helped so many girls change their lifestyle and eating habits and they’ve achieved amazing results! :)

      I would suggest starting with healthier alternatives to sugary foods and sticking to a balanced diet that will have enough nutrients so you don’t over eat. I would allow 2-3 treats per week (the food you crave), but try to have smaller portions.

      The meal plan consists of smaller portions, but you can combine them if you have to (breakfast or lunch with snacks).
      You could also download the free 7 Day Slim Legs Diet on our website to get a better idea of what the meal plan looks like.

      For more helpful tips please have a read of these blog posts:


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