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Personal trainer Chontel Duncan shares what she eats in a day

How to eat like a personal trainer: Super fit mum-of-five, 33, shares her 1700 calorie ‘day on a plate’ – and she doesn’t cut out burgers or sweets

  • Aussie fitness star Chontel Duncan, 33, shared her ‘day on a plate’ 
  • The Brisbane mum-of-five consumed 1700 calories on this occasion 
  • She enjoyed homemade stir-fry for lunch and a burger with chips for dinner

An Australian fitness star has shared a glimpse of what she eats in a day while participating in an eight-week challenge. 

Mum-of-five Chontel Duncan revealed her 1700 calorie ‘day on a plate’ on Monday – which didn’t exclude homemade burgers or a sweet dessert after dinner. 

The 33-year-old from Brisbane posted a video on Instagram and said her daily food intake changes often depending on what she feels like eating. 

Australian fitness coach and mum Chontel Duncan (pictured) has shared her ‘day on a plate’. The 33-year-old from Brisbane posted a video on Instagram and said her daily food intake changes often depending on what she feels like eating

On this occasion, Chontel started her day with two slices of toast topped with butter, Vegemite and melted cheese alongside a Macadamia latte

For a morning snack she enjoyed a toasted sandwich with a WPI protein shake for extra protein

On this occasion, Chontel started her day with two slices of toast topped with butter, Vegemite and melted cheese alongside a Macadamia latte (left). For a morning snack she enjoyed a toasted sandwich with a WPI protein shake for extra protein (right)

Lunch was a delicious bowl of noodles stir-fried with meatless Quorn pieces and vegetables

To keep her energy up throughout the day, Chontel ate a bowl of yoghurt topped with fresh blueberries

Lunch was a delicious bowl of noodles stir-fried with meatless Quorn pieces and vegetables (left), followed by a bowl of yoghurt with berries

On this occasion, Chontel started her day with two slices of toast topped with butter, Vegemite and melted cheese alongside a Macadamia latte – one of her favourite breakfast combinations. 

For a morning snack she enjoyed a toasted sandwich with a WPI protein shake for extra protein.

Lunch was a delicious bowl of noodles stir-fried with meatless Quorn pieces and vegetables. 

Chontel only consumed 1763 calories because she's currently taking part in an eight-week challenge

Chontel only consumed 1763 calories because she’s currently taking part in an eight-week challenge

Chontel and her husband Sam (pictured, right) met at in high school at age 14 and have been together ever since

Chontel and her husband Sam (pictured, right) met at in high school at age 14 and have been together ever since

To keep her energy up throughout the day, Chontel ate a bowl of yoghurt topped with fresh blueberries.

For dinner the busy mum’s meal of choice was a Quorn spicy burger with salad alongside cheese and chips with gravy. 

She finished the day with a passionfruit and honey yogurt ice-cream for dessert. 

Chontel only consumed 1763 calories because she’s currently taking part in an eight-week challenge. 

‘Everyday I slightly change it depending on what I am feeling like and what I have on that day,’ she wrote on Instagram. 

For dinner the busy mum's meal of choice was a Quorn spicy burger with salad alongside cheese and chips with gravy

She finished the day with a passionfruit and honey yogurt ice-cream for desser

For dinner the busy mum’s meal of choice was a Quorn spicy burger with salad alongside cheese and chips with gravy (left). She finished the day with a passionfruit and honey yogurt ice-cream for dessert (right)

What does Chontel Duncan eat in a day?

Breakfast – Two toast butter, Vegemite with melted cheese and a Macadamia latte

Morning snack – Toasted sandwich with WPI shake

Lunch – Noodle stir-fry with Quorn pieces

Afternoon snack – Yogurt with blueberries

Dinner – Quorn spicy burger with salad and cheese and chips with gravy

Dessert – Passionfruit & honey yogurt ice-cream

The recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men. 

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. 

Previously Chontel shared how she often puts her children’s nutrition before her own – something other parents related to.  

‘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 on Instagram.

‘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.’

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