What In-Shape Coaches Eat In A Day
Here at In-Shape, we have access to the guidance and advice of some amazing coaches. Whether they coach our members on how to run, cycle or do HIIT, one thing’s for sure: they always seem to have the energy they need to conquer tough workouts—and help our members conquer them, too.
If you’ve ever wondered how some of your favorite In-Shape coaches stay fueled through the day, keep reading—we asked four coaches what they eat in an average day.
Specialties: BEATZ Ride
Breakfast is my favorite meal of the day! I eat later in the morning and typically end up making a breakfast salad. Think morning cobb salad: a base of leafy greens, vegan sausage, plant-based shredded cheese, avocado and an over-easy egg with a light drizzle of olive oil and balsamic vinegar. After my salad, I’ll grab a coffee with almond milk and a scoop of brown sugar to carry me through the morning.
On days when I have late breakfast, my lunches are pretty light. A little snack of crackers, olives, hummus, and veggies or air-popped popcorn with olive oil, salt and cayenne pepper are typically my go-to options. If I didn’t get a chance to have a full breakfast, I’ll head to a local deli for a turkey sandwich on focaccia or Dutch crunch bread.
Portobello mushroom fajitas are a big hit in our house. My family tends to eat more plant-based these days, and portobello mushrooms are a great option for a meat substitute. A little olive oil and all-purpose seasoning works great on the mushrooms before tossing them on the grill with some peppers and onions. Once grilled, we add the veggies into a couple tortillas and top them off with guacamole. I also add beans and rice into my fajitas instead of keeping them on the side to get all the flavors in every bite.
I have a huge sweet tooth, so I’m grabbing anything sweet I can find in the house. Thankfully, non-dairy ice cream is becoming much easier to find and I’ll pick up new flavors anytime I cross something new and fun. My current favorite is the Trader Joe’s Cold Brew Coffee & Boba Coconut Non-Dairy Dessert. If you’re a fan of boba and coffee (together or separately), this ice cream is seriously the best!
I eat a fairly consistent breakfast throughout the week. First things first: coffee. I’ll have a cup of coffee with a splash of whole milk while I make breakfast. I usually have 2-3 whole eggs. I will scramble them in butter or if I have them boiled, I will lightly drizzle them with olive oil. A higher-fat breakfast is really important for my focus and energy throughout the day. I will usually have a piece of sourdough toast and either a fruit or vegetable—lately a whole tomato with fresh herbs is my go-to.
If I’m going to skip a meal, it definitely isn’t this one. Without the right breakfast, I have trouble focusing throughout the day and find myself to be less productive.
Lunch is usually the meal that will fuel my workouts, so it’s usually a little more carb-heavy. This might be a pasta meal loaded with spinach, poke/sushi, or something as simple as rice with ground beef. The activity I’m doing later will really dictate my portions.
Post-workout, I’m usually going to have some fruit, cheese and trail mix to quickly bring my blood sugar back up. Lots of gas stations and Starbucks have options for these when I’m in a pinch.
My dinners are usually a nutrient-dense protein, like wild-caught salmon or grass-fed beef, and roasted veggies. I try to source my produce as locally as possible to get the best flavor and highest nutrients. It makes it much easier to have simple meals and highlight the produce when it tastes great naturally! I limit carbs in the evening as I find that they keep me from sleeping well. Remember, sleep is one of the most impactful areas of performance in your life!
You’ll often hear the concept of ‘food as fuel’ and I used to follow this idea. However, as I’ve gotten to better know my body, I follow the notion that ‘food is nourishment.’ With that in mind, I select foods that have a high nutrient density to support my active lifestyle - such as vitamins, minerals, and healthy fats. You do have to be conscious that these high nutrient foods can also be high calorie foods, so portion control is important, as is understanding how these foods are nourishing your body and your activities. This is not a diet that is well suited for a sedentary lifestyle and sitting more than you’re moving. This diet really supports an active lifestyle and is focused on preventing energy crashes and promoting energy and focus.
My favorite dessert is actually a bowl of cereal. I’ll usually go for a whole grain cereal and add some fruit, such as berries or bananas – but my guilty pleasure is definitely Cinnamon Toast Crunch.
I usually choose between an egg white scramble or protein bar depending on time. I love egg whites with onions, spinach, mushrooms and sweet potatoes topped with shredded cheese— usually a Colby Jack/Cheddar mix. If I don’t have enough time, I grab a Kind Bar (sea salt, dark chocolate and cashew) and a C4 Smart Energy drink as I’m not a coffee drinker.
For lunch I vary a bit, from chicken bowls and poke to meal-prepped meals. If poke wasn’t so expensive, I would probably choose that every day! Right now, I keep it simple with my poke bowls: brown rice, avocado, salmon with a little bit of spicy mayo and eel sauce. For my chicken bowls, I usually grab something like Flame Broiler where I order a mini bowl with brown rice, avocado and white meat chicken. For the meal-prepped meals, I typically make extra dinner the night before and heat it up the next day.
We’re a busy family: kids have activities 5 days a week and my wife and I often work late. One thing we committed to, however, is dinner as a family as often as possible. So, we’ve created a weekly rotation of meals. I personally love to barbeque chicken, so we have this twice per week. I love variety and will do different dry rubs—right now I’m really crushing on a chipotle dry rub that is to die for! I usually pair the chicken with a salad and a sweet potato or brown rice. The great thing about BBQ is that our super picky kids love too. I recently tried a stir fry recipe and it came out great so we have added that on to the weekly rotation.
Two Words: Halo Top! I love Halo Top ice cream. The peanut butter cup and cookie dough are my two faves right now. Not only are they lower calorie, but you get a mix of protein and good fats as well. It really is a great treat!
I usually start my day with a glass of Athletic Greens and a Bulletproof coffee. The Athletic Greens packs a superfood nutrition punch. It has the equivalent antioxidant load of over 12 servings of fruits and vegetable, dairy-free probiotic and prebiotics to fuel the good bacteria in my gut. I love my coffee and the MCT oil and grass-fed butter I add on some days to deliver the high-quality fats my brain needs to power through a long day of writing or tap into my creativity. Plus, the fat keeps me full and focused for a good chunk of the day.
If I don’t have leftovers, I’ll usually make two eggs with a green vegetable like a ton of spinach or broccolini for lunch. Sometimes I’ll have another shot of espresso with some creamer if I have a sweet tooth or if I’m feeling tired. I’ll also usually have a handful of cashews or almonds for a snack in the afternoon if I can’t make it to dinner.
I love a big sit-down dinner with conversation and connection. I generally try to eat around six if I can to give my body time to digest before bed (otherwise it’s tossing and turning all night for me). Organic chicken, wild caught fish and grass-fed steak are popular at my place and I usually pair one of those with a vegetable/starch like sweet potato and a big salad – my little girls love a caprese or our Cucumber Avocado NOT Salad. With that said, some days it’ll be pizza and pasta at a friend’s place and others it’ll be tacos at our favorite Mexican restaurant. It’s all about moderation. I also love a buttery Chardonnay, so that usually makes an appearance on my dinner table.
If I’m not breaking off a few squares of Hu chocolate, or it’s hot and summery, I love these frozen strawberries coated in dark chocolate from Trader Joe’s. I also love their mini ice cream cones for a quick hit that’s just the right size. Then before bed I pop magnesium glycinate which helps me recover from my workouts and sleep really well. Quick tip on magnesium – make sure you check the label for what form of magnesium it is. Glycinate is the one our bodies absorb the best.