Everyone wants to know what their trainer eats. So we asked four of ours. What came back were four completely different approaches, and that’s exactly what we’d expect from a team that doesn’t believe in a one-size-fits-all method. The trainers at Rocky Mountain Flex figure out what works for them and they help their clients do the same. Whether it’s meal prepping on Sundays, genomic testing, or just keeping things simple enough to stay consistent, each one has found their own rhythm. That’s what good nutrition coaching actually looks like.
Read below to see what Coach Luke, Eric, Noah, and Cole eat in a day!
Coach Luke Rowe:
How I Fuel for Strength, Performance, Recovery, and a Busy Training Schedule
As a Personal Trainer, how I eat has a direct impact on how I feel, perform, recover, and show up for my clients. My current goals are to continue to build lean muscle, improve performance, and stay on top of recovery and mobility, so I focus on eating enough quality food to support an active schedule.
What I eat doesn’t need to be perfect, it needs to work. And after years of coaching, coaching myself, and spending long days on my feet between clients and my own training, I’ve learned one thing above everything else:
“The diet you can actually sustain will always beat the perfect diet you abandon in three weeks.”
I’m also a picky eater. My dad was a chef, and I still picked ramen over the family dinner. So, if I can build a high-performance nutrition approach around real life and real preferences, so can you. Here’s how I do it.
Five Rules I Never Break:
- Protein with every single meal
- Eat enough for your output – don’t under-fuel
- Whole foods first, always (not the store but actual food)
- Keep meals simple enough to repeat every week
- Eat for recovery, not just workouts
What I Actually Eat in a Day:
- Breakfast Morning (7am – 10am)
- 2–4 scrambled eggs, Brown Cow Greek yogurt, and Elizebeth brand granola.
- This gives me a strong mix of protein and energy to start the day.
- 2–4 scrambled eggs, Brown Cow Greek yogurt, and Elizebeth brand granola.
- Protein Shake (pre- or post-workout) (11am – 2pm)
- 2 Scoops Prime Protein powder, ¾ cup Greek yogurt, 1 tbsp peanut butter, 1 banana, and 2-3 cups of whole milk.
- This is an easy way for me to get in extra protein and calories on busy days.
- 2 Scoops Prime Protein powder, ¾ cup Greek yogurt, 1 tbsp peanut butter, 1 banana, and 2-3 cups of whole milk.
- Lunch (12pm – 3pm)
- Usually leftovers from dinner the night before, or a protein-heavy meal like a meat platter from Smokin Yard.
- Keeping lunch simple helps me stay consistent.
- Usually leftovers from dinner the night before, or a protein-heavy meal like a meat platter from Smokin Yard.
- Dinner (5:30pm – 6:30pm)
- Steak 2–3x per week. Chicken thighs, salmon, or ground beef, and the rest. Always with rice or a sweet potato. Bowl-style meals: Greek, Asian, Mexican, and burger bowls. It makes it easy to prep and portion.
- I make sure to include fiber-dense vegetables, like broccoli, green beans, and sweet potatoes.
- Dinner is usually my biggest meal and helps me recover and refuel.
- Snacks (Throughout the Day)
- Beef jerky, yogurt and granola, or tangerines.
Left: Miso Baked Chicken with Japanese Sweet Potato.
Right: Asian Beef Bowl with rice, broccoli sprouts, and soft-boiled egg. (both cooked and prepared by my amazing girlfriend, very blessed)
Foods I Usually Avoid:
I try to limit heavily processed foods, candy, excess sugar, and fast food because I know I feel and perform better when most of my meals come from simple, whole-food ingredients.
My Best Nutrition Tip:
You do not need a perfect diet to make progress. Focus on the basics: eat enough protein, keep meals simple, and choose foods you can stay consistent with. For most people, consistency matters far more than perfection. Here are 3 takeaways you can use today:
- Cook extra dinner tonight, so tomorrow’s lunch is ready
- Add a protein source to whatever you’re already eating for breakfast.
- If you’re training hard and feeling drained, you’re probably under-eating. Increase before you restrict.
READY TO TRAIN WITH LUKE?
Stop guessing. Start performing.
FlexFlow at RMFLEX: Personal Training built around your life, your schedule, and results that last. Book a consultation at flexflowbylukerowe.com
Luke Rowe
FlexFlow Personal Training
Coach Eric Coe:
What I Eat in a Day as a Semi-Pro Athlete
The overall volume and calorie count vary based on my goals and whether or not I have a weigh-in coming up, but the focus is always on nutrient-dense whole foods.
A Typical Day:
- Early morning – A premade smoothie and a coffee, with a savory breakfast around 30 minutes after waking up.
- Mid-morning – A protein shake to carry me to lunch.
- Lunch – By far my largest meal, typically around 40% of my calories for the day, always a blend of about ⅓ meat, carbs, and veggies.
- After lunch – Fortunately, with my schedule, I can take a power nap, followed by my last cup of coffee for the day.
- Dinner – Evenings are always busy and active, so dinner is usually a light but very satisfying snack, like a yogurt bowl or a smaller portion of lunch.
The Prep – The Magic That Makes It All Work:
Lunch – Typically, I can get this done in an hour on Sunday, usually cooking a meal for dinner at the same time. Rice or potatoes cooked in bulk, and veggies are easily pan-fried. Canned beans make a great add-in and can also be prepped and frozen. One thing I will do at the expense of time is roasting the meat and not using the crock pot. If you are in a hurry, you can do it all in the crock pot, but in my experience, the meat will come out dry. I also mix everything well to provide a consistent texture and to make it quicker to eat, but you do you on that one.
Breakfast – I have had success with both burritos and buns being made at home and frozen. Ideally, you can knock out a whole month’s worth in about an hour. The smoothies are a bright spot in the morning, and a week’s worth can be prepped in minutes. I typically use frozen greens, beets, turmeric, ginger, fruit, and coconut water as a base. Blend all those together, then pour into separate jars. To the jars, add any powdered supplements you’d like, such as creatine and a bit of yogurt. In the morning, simply shake the jar up, and you’ll be good to go.
The key – Best case, these can all be done on separate days to avoid being overwhelmed. For example, lunch for the week is made on Sunday, breakfast once a month, and smoothies for the week are made Tuesday-Thursday.
Coach Noah Moon:
How to Finally Not Suck at Eating
This is what I eat consistently to build/maintain a lean, muscular physique year-round.
- 600 grams of cooked 90/10 ground beef, which yields 150 grams of protein and ~1100 calories.
- An oat/berry/dairy shake providing roughly 60 grams of protein and ~900 calories.
- And plenty of rice and potatoes to hit my daily 4k calorie goal.
Do I bulk or cut?
Kinda, I make sure to eat a lot (especially quality carbs) so I can lift heavy with plenty of volume.
Working out with abundant volume ensures the body funnels the excess calories into building muscle and not strictly fat.
I cut back on carbs and fat a bit when I can’t see my abs anymore, and repeat the cycle.
Secret tip for success:
- Don’t enjoy hyperprocessed food, sugar, and alcohol TOO MUCH.
- That’s the most brain-dead way to stick to a meal plan for the long haul.
- Not to say don’t consume them, BUT…
- If you can satisfy 90% of your cravings from whole foods you’ve prepared at home, success is the most probable outcome.
READY TO TRAIN WITH NOAH?
If you want specific guidance for getting on track this summer, visit my website www.groundedhf.com to see what past clients had to say or contact me to get started.
Noah Moon
Coach Cole Fritz:
What I Eat in a Day
5 Meals:
- Meal 1 — 300g 0% fat Greek yogurt, 1 scoop protein, 1 serving natural PB, 150g frozen mixed fruit, 50-60g oats. Mix and eat.
- Meal 2 — 200g chicken, 100g basmati rice
- Meal 3 — 2 scoops protein powder with a banana
- Meal 4 — 200g chicken, 100g basmati rice, 2 eggs mixed into rice
- Meal 5 — 200g 93/7 beef, 100g basmati rice, 2 eggs mixed into rice
Water — 2-3 gallons daily, electrolytes, 3-5g of salt depending on output
Current Goal: Maintaining
Post-surgery, I’m focused on maintaining my weight while dialing in my macros and figuring out which vegetables I can tolerate. So far, sweet peppers and baby carrots are working well. Rice is cooked in beef bone broth for added nutrients and flavor.
The Science Behind My Nutrition:
I used genomic testing to identify my specific nutritional needs. The results pointed to reducing saturated fats and increasing fiber and vegetable intake. Right now, it’s mostly about adding more variety in my fat sources and finding a veggie option that doesn’t upset my stomach.
If you’re feeling stuck with your nutrition, contact any of these trainers directly for guidance. And remember, we have fresh macro-friendly meals from My Vision Nutrition delivered weekly to help you stay on track without guesswork. We offer single meals or a discount when you buy a 3-meal or 5-meal pack – the more you order, the more you save!
