Fitness coach Rachel Dillon shares exactly what she eats in a day to keep her full and looking toned

A fitness coach known for her incredible body has shared exactly what she eats in a day to feel full and look her best, as well as the nutritional trick she swears by.

Rachel Dillon, from Queensland, said the easiest way to avoid feeling like you’re depriving yourself is to follow a diet approach called ‘volume eating’.

This means that you focus on filling your diet with foods that are higher in volume (size) but lower in density (or calories).

Rachel Dillon (pictured), from Queensland, said the easiest way to avoid feeling like you’re depriving yourself is to follow a diet approach called ‘volume eating’

‘Something I often hear from women when they first start out with a program is that they can’t believe how much food they get to eat on lower calories,’ Rachel posted on Instagram.

‘To stay feeling full, I might opt for four rice cakes with toppings over half a bagel, to fill me up for the same amount of calories.’

On a typical day, Rachel eats around 1,800-2000 calories.

These comprise plenty of protein, complex carbohydrates, leafy green vegetables and high-fibre foods:

‘I focus on adding high-fibre foods to my meals such as wholegrains, vegetables and chia seeds to keep me feeling fuller for longer,’ she said.

Breakfast might be something like a slice of wholegrain toast, some egg whites, avocado, a handful of strawberries and a handful of blueberries. 

With volume eating, she focuses on filling her diet with foods that are higher in volume (size) but lower in density (or calories) (Rachel’s breakfast and morning snack pictured)

She said non-starchy foods like tomatoes, spinach and broccolini are free to add to your diet and don’t need to be counted in your calorie intake (Rachel pictured)

When it comes to lunchtime, Rachel likes to have something energy-dense that sustains her through a training session.

On this particular day, she enjoyed some protein pasta, tuna, broccolini, cherry tomatoes, zucchini and tomato pasta sauce. 

‘Non-starchy vegetables like broccolini, green beans and tomatoes are high in fibre and extremely low in calories,’ Rachel said.

This makes them an excellent addition to any meal, as you don’t really have to count their calories.

‘I find foods like broccolini and tomatoes the perfect way to bulk up meals to help me feel satisfied, and they are loaded with micronutrients and delicious,’ Rachel said.

She snacks on four rice cakes topped with cream cheese and cucumber in the morning, before having a smoothie comprising chia seeds, raspberries, sugar-free maple syrup and almond milk in the afternoon. 

Dinner for Rachel on this particular day was turkey mince, wholegrain noodles, soy sauce, chilli, snow peas, broccoli and cauliflower.

If she fancies something sweet after dinner, the fitness coach won’t deny herself a square or two of chocolate.

Rachel likes to eat plenty of high-fibre fruit and vegetables like raspberries and blueberries, as these help to keep her feeling fuller for longer

Foods like tuna, high protein pasta and turkey mince are fantastic options to make you feel fuller (meals pictured)

Before and after images of Rachel (pictured) shared online show how weights can help sculpt the body and build lean muscle

Previously, Rachel revealed the ‘life changing’ secret to growing your glutes and getting a ‘snatched’ waist. 

The PT said in order to build muscle over time you need to be lifting heavy weights – simple as that.

In an Instagram post, Rachel admitted she was once ‘fearful’ of the weights room and only stuck to cardio because she didn’t want to look ‘too muscly’ – a fear many women have.

Before and after images shared online show how weights can help sculpt the body and build lean muscle.

‘Weight lifting changed my life and believe it or not I once was SO against doing it. I still remember the first day I lifted weights at my local gym, I would only allow myself to do one to two leg exercises because I was SO scared of getting “too muscly”,’ Rachel wrote.

‘I still remember sitting on a leg press for the first time, I only completed one set because I was SO fearful.’

The PT (pictured) said in order to build muscle over time and get good glutes you need to be lifting heavy weights – simple as that

At the time Rachel questioned her habits and asked herself what she’s fearful of.

‘If only I could go back and tell my younger self. Life the weight! Eat more! Fear less!’ she said.

‘There is so much we don’t do because we are conditioned by society to think a certain way,’ Rachel added.