Rachel’s Food Diary: What I Eat In A Day!

Oh, hi there❤️

It’s been a minute since I’ve shared a blog with you all, but with so many exciting changes to our nutrition experience in the MWU App, I thought this is a perfect opportunity to have a chat about all things nutrition.

Whether you’re looking for some meal inspo, a little lost on your journey or simply interested in what I’m eating on the daily - this is the blog for you!

My main focus is always to get enough protein and calories in to support my goals, and I tend to be more flexible with fats and carbs.

Currently, my calorie and macro split revolves around:

✨ Calories: 1955 

 Carbs: 245g

✨ Protein: 120g

✨ Fat: 55g

I use MWU Meal Guides and recipes as a base for planning my meals, and then apply little tweaks to suit my preferences - such as swapping ingredients or changing their amounts a little bit. Remember, so long as you are consistent with your targets overall - you can be flexible with your meals!

Here’s how my typical day goes down, including meal times and everything in between!

My Daily Routine

I’ve always been a big believer in creating a positive morning routine and setting my day up for success! Most days, my morning looks like this:

6.30am Wake Up

First thing in morning: 700m-1L of water 💧

Medium long black, one shot, dash of oat milk, 2 sweeteners ☕️

I really love to use this time early in the morning to plan my day and set out my goals in the MWU App, as well as taking some time to think about what I am grateful for. I find this really puts me in the best headspace to start my day. Next up, breakfast! 



My take on Emma’s Turkey & Avocado Bagel 🥯

Plus 2x quick oat sachets with scoop of protein & raspberries 🍓

Calories: 712

Carbs: 103.9g

Protein: 37.2g

Fat: 14.2g

As you can see, I love to eat big meals as this really helps to fill me up and keep me feeling satisfied, as opposed to constantly snacking throughout the day. My breakfast meal also acts as a pre-workout for me, so I like it to be hearty. 

Tip: Our Meal Guides contain 5 meals per day by default, but if you’re someone who also enjoys bigger meals, you can easily adjust that!

To search for a meal that fills your remaining daily targets, simply tick off all the meals that you are planning on having, delete the remaining snacks/smaller meals, and then use our brand new Recipe Filter to find your perfect fit!

The Recipe Filter allows you to browse though 750+ delicious MWU recipes by calories, macros, dietary preferences or categories, so you can easily fill your daily targets with meals of your choice. We’re all about variety!

You can even create your day entirely from scratch, by deleting all meals and starting fresh. 3, 4, 5 meals a day? The choice is yours 🙌🏼  



Post workout / lunch

Green juice 🥬

and 2x packets of cobs natural popcorn 🍿

Calories: 126

Carbs: 16g

Fats: 5.8g

Protein: 1.4g


Avocado & prawn bowl 🥑🍤

Calories: 411

Carbs: 44g

Protein: 41g

Fat: 8g


After training it’s really important to refuel, so you can see my post workout / lunch is pretty big as well!

I’m loving the avocado & prawn bowl at the moment - but if I’m not feeling like seafood after training I just jump into my MWU App and use the Food Swap feature to choose a different protein source, such as chicken.

It’s also winter here in Australia, so on cooler days I like to swap this meal for a warmer lunch. This is when the new Recipe Filter comes in handy again, to find a different meal that meets my own targets for that day. Easy!


Afternoon Snack

2x rice cakes with turkey breast 🍗
and Black Swan Skinny Tzatziki 

Calories: 138

Carbs: 22.9g

Protein: 6.6g

Fat: 1.6g


Lotus Biscoff biscuit 🍪

Biscoff spread 🍯

Peppermint Tea 🍵

Calories: 213

Carbs: 22.8g

Protein: 1.3g

Fat: 12.9g

Gotta hit that sweet tooth, guys! 🤤



Honey chicken stir fry 🍲

Calories: 447

Carbs: 40g

Protein: 36g

Fat: 16g

All these delicious recipes can be found in the MWU App Recipe Library!

I'll let you in on a little secret of what's just around the corner... 🤫

We are about to change the game with our most highly requested nutrition update, a MEAL SWAP feature! 

Get ready for more variety and Meal Guide customisation than ever. Very soon, you will be able to simply swap your meals for an alternative with similar calories and macros! 😍

As you can see, nothing is off limits for me and you too can easily enjoy this balanced style of eating with our brand new Meal Guides and macro splits!

My team and I will always believe in an 80% whole foods and 20% soul foods approach, because food is more than just fuel. It’s there to nourish AND support us… and it’s also delicious!


Do you want to experience a life without food restriction while still killing your goals?

We provide you with all the tools and support that you need to achieve your dream results, and learn the fundamentals of flexible dieting 🍩

Sign up and started in the MWU App today! 📲