A Personal Trainer’s 3-Day Diet Log

I live my life minimizing decision fatigue to maximize my creativity and focus. From nearly wearing the same type of outfit daily to a refined bedtime regiment, many tasks are checklists stuck on repeat….and my typical eating approach is no different each day. By request, here is my 3-day eating log to illustrate this point.

The Every Day Routine


Personal Trainer Wisdom: “What should I eat today?” may be the first question for most people on a typical Monday morning. I already begin asking that question on Sunday. By the end of that night, the Instacart order of 27 weekly items has arrived, and two pounds of dried pinto beans (sometimes black beans) have been cooked and ready to sit overnight in an Instant Pot. I call this step 1 of my meal preparation for the week. Once I wake up the next day, I begin a series of actions in the same order every morning.

6:56-7:01 am - After I crack two free-range, omega 3-rich eggs in an oil-smeared pan, I setup a plate and two pyrex dishes for the vegetables I removed from the fridge.

7:05 am - Since I need to leave by 7:40 to drop my son Preston off at daycare, I always begin eating at 7:05 (no later than 7:08) By this time, the scrambled eggs are fluffy and ready for consumption! I typically place the vegatables, beans, nuts, and seeds in the same order across the three dishes: Bed of leafy greens (spinach or dinosaur kale), 1 cup of beans (black or pinto), 2 cups of vegetables (fresh and sometimes frozen: green beans, broccoli, broccoli slaw, bell peppers, shredded carrots, asparagus, diced root vegetables, diced butternut squash, and/or shaved brussels sprouts), ¼ cup of nuts (cashews, pistachios, or almonds), and 2 tbs of seeds (chia or hemp).

7:30 – 7:35 am - By 7:35, all three meals are warmed up, my belongings are in their appropriate bags, and Preston is ready to go!

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A 3-Day Sample of my Diet


Personal Trainer Wisdom: With my underlying approach now lined out, here is a recent 3-day diet log:

Day 1


Meal 1: Bed of spinach, 1 cup of black beans, 2 cups of vegetables (fresh asparagus, sundried tomatoes, shredded carrots, shaved brussels sprouts), ¼ cup of cashews, 2 eggs, and 2 tbs of chia seeds.

Meal 2: Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli slaw, bell peppers), ¼ cup of cashews, creole seasoning, 2 eggs, and 2 tbs of chia seeds.

Meal 3: Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli slaw, diced root vegetables, bell peppers), ¼ cup of cashews, coffee rub seasoning, and 2 tbs of chia seeds.

With Preston: 1 refried bean taco on a corn tortilla and 5 grape tomatoes.

Meal 4: Roasted Carrots with Farro, Chickpeas & Herbed Crème Fraîche (Vegan)

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Day 2


Meal 1: Bed of spinach, 1 cup of black beans, 1.5 cups of vegetables (green beans, shredded carrots, shaved brussels sprouts), ¼ cup of cashews, 1 banana, and 2 tbs of chia seeds.

Meal 2: Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli slaw, bell peppers), ¼ cup of cashews, creole seasoning, and 2 tbs of chia seeds.

Meal 3: Bed of spinach, 1 cup of black beans, 2 cups of vegetables (asparagus, shredded carrots, bell peppers), ¼ cup of cashews, coffee rub seasoning, and 2 tbs of chia seeds.

Meal 4: Tacos: El Milagro corn tortillas, avocado, vegetarian refried beans, chopped green peppers and spinach tossed in lime juice, Frontera Jalapeno and Cilantro salsa, ground turkey (only 25% on each taco) and 2 glasses of wine.

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Day 3


Meal 1: Bed of spinach, 1 cup of black beans, 2 cups of vegetables (sundried tomatoes, broccoli, diced root vegetables), ¼ cup of cashews, 2 eggs, and 2 tbs of chia seeds.

Meal 2: Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli, bell peppers), ¼ cup of cashews, creole seasoning, and 2 tbs of chia seeds.

Meal 3: Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli slaw, diced root vegetables, bell peppers), ¼ cup of cashews, coffee rub seasoning, and 2 tbs of chia seeds.

With Preston: 1 cup of unsweetened apple sauce and 1/3 avocado.

Meal 4: Instant Pot Ground Turkey Lentil Chili

What Influenced the Choices During this 3-Day Stretch


Personal Trainer Wisdom: Even though a full cart of groceries are delivered before Monday morning, I often forget to add 1 or 2 essentials or I simply don’t buy enough. In the case of this 3-day log, I ran out of several fresh vegetable options by day 3. Instead, I used frozen root vegetables, broccoli, and butternut squash as an alternative. I also failed to buy hemp seeds (chia seeds were my only option for each meal).

Article Credit:

Author: Michael Moody Fitness
A Personal Trainer’s 3-Day Diet Log
Learn how to lose weight from a personal trainer in Chicago.