Fitness trainer Chontel Duncan shares exactly what she eats in a day

How to eat like a trainer: Super fit mum-of-five, 32, shares the 1,900 calorie ‘day on a plate’ she follows for an impossibly ripped physique all year

  • Fitness trainer Chontel Duncan has shared her typical ‘day on a plate’ 
  • The busy mum-of-five says her meal plan changes often as she ‘gets bored’ 
  • The 32-year-old eats up to eight ‘meals’ and 1900 calories a day 
  • This helps her build muscle and maintained a toned physique  

Fitness star Chontel Duncan has shared what she normally eats in a day to gain muscle and maintain a toned physique.

The 32-year-old mum-of-five from Brisbane fills her plate with nutritious food and eats up to eight ‘meals’ daily and treats herself to a cheeky sweet treat in the evening.

On Instagram, Chontel admitted she gets ‘bored quickly’ of eating the same food regularly, so her ‘day on a plate’ changes often. 

Fitness star and mum-of-five Chontel Duncan (pictured) shared her typical ‘day on a plate’

Earlier this week Chontel started her day with two slices of Vegemite toast with butter and cheese along with a macadamia milk latte and chocolate fudge protein shake

Earlier this week Chontel started her day with two slices of Vegemite toast with butter and cheese along with a macadamia milk latte and chocolate fudge protein shake

At the moment Chontel is following an eight-week program and says the meal plan is tailored specifically to her body, training, lifestyle and fitness goals. 

‘Being a busy mama, I find nutrition is the first thing I sacrifice. I can easily forget to eat for the first half of the day, leaving me starving like a wild animal by the afternoon. Which then results in me consuming my entire body weight in food,’ she wrote.

‘OR I am purchasing some high in sugar, processed food from the coffee drive-through. 

‘My goal is to get back into a routine, prioritise my needs and fuel my body, especially while I am living off minimal sleep.’  

Earlier this week Chontel started her day with two slices of Vegemite toast with butter and cheese along with a macadamia milk latte and chocolate fudge protein shake.  

Between breakfast and lunch she enjoyed three corn thins topped with tzatziki, spinach, capsicum and slices baby tomatoes.

For lunch Chontel prepared tofu satay stir-fry with brown rice, which would've kept for full for most of the afternoon

Between breakfast and lunch she enjoyed three corn thins topped with tzatziki, spinach, capsicum and slices baby tomatoes (left). For lunch Chontel prepared tofu satay stir-fry with brown rice, which would’ve kept for full for most of the afternoon (right)

What is Chontel Duncan’s ‘day on a plate’?

Meal 1 – two slices of Vegemite toast with butter and cheese along with a macadamia milk latte and chocolate fudge protein shake

Meal 2 – three corn thins topped with tzatziki, spinach, capsicum and slices baby tomatoes

Meal 3 – tofu satay stir-fry with brown rice

Meal 4 – YoPro yoghurt

Meal 5 – wholegrain chicken two-minute noodles

Meal 6 – chocolate protein shake

Meal 7 – tofu cashew nut stir-fry with brown rice

Meal 8 – Mars bar ice cream  

Between breakfast and lunch she enjoyed three corn thins topped with tzatziki, spinach, capsicum and slices baby tomatoes. 

For lunch Chontel prepared tofu satay stir-fry with brown rice, which would’ve kept for full for most of the afternoon. 

In order to build muscle you should be eating more calories than what your body burns in a day – which is usually over 1800 calories. 

Her two afternoon snacks of choice was a small tub of YoPro yoghurt then wholegrain chicken two-minute noodles later in the day 

For an afternoon snack she ate a small tub of YoPro yoghurt

For added calories and energy, she later enjoyed a small bowl of instant chicken noodles

Her two afternoon snacks of choice was a small tub of YoPro yoghurt then wholegrain chicken two-minute noodles later in the day

In order to build muscle you should be eating more calories than what your body burns in a day - which is usually over 1800 calories

In order to build muscle you should be eating more calories than what your body burns in a day – which is usually over 1800 calories

Before dinner or a workout, Chontel enjoyed her second chocolate protein shake of the day

Her last meal was a tofu cashew nut stir-fry with brown rice

Before dinner or a workout, Chontel enjoyed her second chocolate protein shake of the day. Her last meal was a tofu cashew nut stir-fry with brown rice

Before dinner or a workout, Chontel enjoyed her second chocolate protein shake of the day, then her last main meal was a tofu cashew nut stir-fry with brown rice. 

The busy mum added she ensures she prioritises herself by eating healthy, training regularly and maintaining a balanced lifestyle.

At the end of the day she enjoys something sweet, like a Mars bar ice cream. 

‘A lot of people have asked me HOW I MANAGE IT ALL. But to be super honest with you, I am prioritising ME!! I look after myself naturally so I can handle life’s demands,’ she wrote. 

At the end of the day she enjoys something sweet, like a Mars bar ice cream.

Chontel added she ensures she prioritises herself by eating healthy, training regularly and maintaining a balanced lifestyle

At the end of the day she enjoys something sweet, like a Mars bar ice cream. Chontel added she ensures she prioritises herself by eating healthy, training regularly and maintaining a balanced lifestyle

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