A personal trainer shares what she eats every day to tone and gain muscle.

  • Rachel Dillon, a fitness expert has revealed what Rachel eats every day in order to build muscle 
  • She consumes 2500 calories, including 111g protein and 69g of fat.
  • Rachel usually eats two meals a day: a breakfast snack and a dessert in the afternoon.
  • In an Instagram video, the personal trainer listed all of these meals. 

An expert personal trainer shares what she eats every day in order to build muscle and keep a toned body.

Rachel Dillon is a Queenslander who eats 2500 calories a day and fills up her plate with healthy, fresh meals. 

Rachel consumes more calories each day to build muscle. However, it can prove difficult for her to maintain a healthy calorie intake. 

“Honestly, with my hectic schedule, I find that a calorie surplus can prove quite difficult to maintain. So preparation is key !!!’ On Instagram, she shared her video and wrote a message to her 1.2million Instagram followers.

She eats 3 meals a day to meet her daily goals. A healthy breakfast snack, an afternoon dessert, and dinner.

Scroll down to see the video

Personal trainer Rachel Dillon, from Queensland, Australia (pictured) fills her 'day on a plate' with fresh, healthy meals and consumes 2500 calories daily

Rachel Dillon from Queensland (pictured), is a personal trainer and eats 2500 calories a day.

She starts the day with a 9am oat milk latte, followed by a 'bagel board' spread at 10am she fills with fresh mango, passionfruit, strawberries, blueberries and cherry tomatoes

Lunch is often at 2pm in the afternoon and on this occasion Rachel made poached chicken with curry sauce, rice and a side of greens

A ‘bagelboard’ is a spread of fresh mango, passionfruit and blueberries. It’s served at 10 AM. Rachel prepared poached chicken and curry sauce with rice, and served it up for lunch at 2 p.m.

Rachael helps Rachael to reach her daily targets of 111g Protein, 69g Fat and 359 Calories.

An oat milk and two sweeteners start her day at 9am. She then has a “bagel board” spread at 10:30am that she tops off with fresh mangoes, passionfruits, blueberries, cherry tomatoes, and strawberries.

At 11:30am, she enjoys dried mango slices as a quick and easy snack. 

The lunch hour is usually at 2pm. Rachel prepared poached chicken, curry sauce and rice with a side dish of greens. 

Rachel rather than eating dessert right after dinner, she enjoys waffles or chocolate ice crem topped with icecream at 4:30 pm. 

She wrote, “Yes, I always have dessert before dinner,”

She eats a hearty bowl of salmon and pasta at 6:30pm and then a salad with leafy greens.

Rather than eating dessert after dinner, Rachel enjoys waffles and chocolate ice crema topped with ice cream at 4:30pm

By 6:30pm she sits down to have a bowl of crispy salmon with pasta and and a leafy green salad

Rachel is not one to go out for dessert, but rather enjoys waffles or chocolate ice crem topped with vanilla ice cream. At 6:30pm, she is ready to eat a hearty bowl of salmon with pasta and a salad made from leafy greens (right). 

'I always recommend that my clients increase their calories incrementally so that they tone up - you just need to know what sort of calories to eat,' she told Daily Mail Australia

Daily Mail Australia: ‘I recommend to my clients that they increase their calories incrementally to tone up. You just have to know how many calories to consume,’ she said.

FEMAIL previously heard Rachel say that women should eat more to lose weight.

Daily Mail Australia spoke to her saying, “I always suggest that my clients gradually increase their calories so they tone up. You just have to know which kind of calories to eat.”

This is how the PT calculates how many calories, protein, fat, and carbs your body needs, as well as how much of what you enjoy.

She said, “I try to live the 80/20 rule. This means that I eat healthy 80 percent and take care of myself 20%.”

“I also tend towards eating high-protein and high-fat in the evenings and carbohydrates around my training and exercises.”

Is there a week that Rachel does a lot of exercise?

* MONDAY:Circuit for the whole body

* TUESDAY:Weighted lower

* WEDNESDAY: Weighted for the upper body

* THURSDAY: Weighted Glutes

* FRIDAY:Circuit for the whole body

* SATURDAY:LISS core and cardio

* SUNDAY:Recovery and rest