Knowing what, when and how often to eat, will keep you full while also maximizing your fat loss. Here’s an idea on meal timing, plus a free sample daily meal plan.

8:00am – BREAKFAST

It doesn’t really matter if you choose to eat before of after a workout. Your body is better at metabolizing carbs in the morning and post workout, so have some carbs for breakfast. If you have done a workout, try to eat breakfast within 30-40 minutes post workout. Also make sure you’re eating lots of protein and fiber at breakfast to keep you full for the rest of the day.

Make yourself a protein smoothie with 1 scoop of protein, 1 cup of almond milk, ½ banana, 1 cup of berries, 1 tablespoon of chia seeds and 1 tablespoon of natural peanut butter (optional). You can even make this the night before. If smoothies aren’t your things, make some scrambled eggs with 1-2 eggs and 2 egg whites, a few slices of bacon (cut off the extra fat), wilted spinach or kale, and some baked beans. Also have 2 large glasses of water (more if you’ve exercised).



Eat a morning snack to avoid overeating at lunch. Try a piece of fruit, small tub of yoghurt, or a protein ball. 1 large glass of water.

1:00pm – LUNCH

Avoid starchy carbs at lunch and instead focus on lean protein and vegetables and salad. Make yourself a big salad with chicken (or an alternative protein), salad, veggies and a pesto dressing. 2 large glasses of water.

meal timing


Have a protein shake, boiled eggs or carrot sticks and dip. If you’re working out after work, you can have a higher carb snack such as fruit. 1 large glass of water. By now, you will also be aiming to have had at least 2L of water.

7:00pm – DINNER

Try to avoid making dinner your biggest meal of the day. Eat some protein (fish, chicken, beef, etc) with lots of vegetables. Stir-fry is a great option. If you’ve done a workout, add some sweet or white potato, or brown rice. Avoid having seconds and also avoid dessert.

meal timing

11 Responses

  1. Hi Rachael!
    If I do my afternoon workout at 4pm for example, would you recommend I eat carbs (such as jasmine rice, rice or egg noodles) for dinner? Thanks! xx

  2. Hey Rachael!

    Sometimes if I have a larger lunch after a workout I’m not really hungry at my afternoon tea time which is when I’ll usually have a protein shake and some nuts. I’ll eat the nuts because they’re little but is it okay if I have my protein shake for desert? Not having it would unbalance my macros and I don’t really eat enough protein as it is. Would there be any adverse side effects by having about 20g protein later on in the day (8:30ish) or should I just cut it out?

    Love your program by the way!

  3. Hi Rachael! :)
    I wanted to ask you something but it has nothing to do with this topic x)
    Do you know how to align the spine? And I would say the body in general.
    Some tips or workouts to strengh the spine and kind of “protect” it. With my heavy school bag, I fear I took some bad habits and as result, my spine is not really straight.
    Thank you ^^ keep going on!

    1. Hi Claire, if you feel like your spine isn’t straight then you should definitely go and get this checked out as it could be something unrelated to carrying a heavy school bag (such as multiple sclerosis). Good luck hun! xx

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