One of the questions we get asked most at Foundry is, “What do your trainers eat?”
It’s a fair one. With so much conflicting advice around what to eat and when, people naturally look to coaches and trainers for clarity. But while it’s interesting to see what’s on our plates, it’s important to remember: what works for one person might not work for another. Your nutrition should reflect your goals, training routine, preferences, and lifestyle.
That said, sometimes the best way to demystify food choices is to see real-life examples. So, in the spirit of transparency and curiosity, we asked our team to keep a food diary. What follows is a snapshot of how some of our coaches and staff eat over a typical day or two. You’ll see everything from performance-focused meals to everyday convenience—and yes, the occasional indulgence.
These examples aren’t prescriptions, but they do reflect our philosophy at Foundry: keep it simple, be consistent, and make it work for you.
Our Personal Trainers Food Diaries
Olli
Day One:
- Meal 1 – 50g Oats w/banana and whey
- Meal 2 – 250g beef mince with rice and watercress
- Meal 3 – Duck with mixed salad
- Meal 4 – Chicken with rice, peppers and sugar snaps
Day Two:
- Meal 1 – Total yoghurt w/sultanas and whey
- Meal 2 – Chicken breast w/rice and mixed salad
- Snack – Mixed nuts and berries
- Meal 3 – Chicken breast w/rice and mixed salad
- Meal 4 – Lamb mince w/broccoli
Piete
Day 1
- 5am Getting Up – 1 pint of water – Black Coffee – Vit D3. Vit C. – Table Spoon Peanut Butter – 5x Fish Oil.
- 8am – Pre-Training Mass Gain Shake with Bananas, Blueberries, and Peanut Butter.
- 10.30am – Post Training, Whey Protein Shake, Scrambled Eggs, Avocado, Smoked Salmon, Rye Bread. Black Coffee, water.
- 11am – Greens Shake
- 12.00 – Peanut Butter. Water. Full Fat Milk
- 2pm – Mass Gain Shake. Banana and Blueberries.
- 5pm – Post Training Whey Shake.
- 9pm – Chicken (2 breasts), sweet potato, Broccoli. Water. Greek Yoghurt with blueberries. 5x Fish Oil. Zinc Mag.
Day Two
- 5am – Getting Up. Water and black coffee. Naked Bar. Vit D3. Vit C. 5 x Fish Oil.
- 8am – Mass Gain Shake. Raspberries. Peanut Butter.
- 11am – scrambled eggs & goats cheese on Rye. Black coffee
- 12pm – Greens Shake
- 4pm – Mass Gain Shake. Peanut Butter.
- 8.30pm – Steak Burger x 2. Sweet potato. Broccoli. 5 x Fish Oil. Zinc / Mag
Rob
Day One
- Upon waking – greens drink
- Meal 1 – 4egg, spinach, chilli & goats cheese omelette
- Meal 2 – chilli & ginger chicken w/ large salad & sweet potato
- Meal 3 – slow-cooked venison stew w/ rice
- Meal 4 – chilli & ginger chicken w/ broccoli and rice
- Snacks – 2tbsp peanut butter – 1 banana – bowl of rice pudding
Day Two
- Upon waking – greens drink
- Meal 1 – breakfast smoothie (oats, flaxseeds, banana, spinach, whey protein)
- Meal 2 – rosemary chicken w/ large salad & rice
- Meal 3 – rosemary chicken w/ broccoli and sweet potato
- Meal 4 – slow-cooked venison stew w/ sweet potato
- Snacks – bowl of quinoa granola w/ almond milk – 2x banana
Adam
Day One
- Meal 1 – Juice: Spinach, Kale, Apple, Pear and Ginger – Tortilla with eggs, carrots, spinach, green beans, peppers, tomatoes, bacon
- Meal 2 – Chicken, Pancetta and Goat Cheese salad
- Snack – Carrot, Peppers and Hummus
- Meal 3 – Wild Boar and apple sausages, sweet potato with goat cheese and cherry tomatoes
- Per day: 4 Litres of water and 1-2 organic coffee with cream
Day Two
- Meal 1 – Juice: Apple, ginger, lemon, kale, and orange
- Meal 2 – Roast loin of pork with cabbage and potatoes
- Meal 3 – Goat Jalfrezi with Quinoa
- Meal 4 – Homemade burgers and poached eggs
- Snack – Carrots, peppers, cucumber crudities
- Per day: 4 Litres of water and 1-2 organic coffee with cream
Danni
(Online services/social media manager)
Day One
- Upon waking – Warm water with half a lemon. 6x Spirulina 6x Chorella Tablets, Vit D
- 8am – Organic Coffee brewed then blended with 1 tsp grass-fed butter, 1 tsp Xylitol
- Meal 1 – Full-fat organic Greek yoghurt mixed with cinnamon, raw honey, pumpkin seeds, goji berries & ½ banana
- Snack – Small handful of raw Almonds and cinnamon herbal tea
- Meal 2 – 2 homemade Tuna Sweet potato fishcakes with half an Avocado and tbsp organic mayo.
- Snack – Steamed Cauliflower and Broccoli with a squeeze of lemon
- Meal 3 – Homemade organic beef burger patty (no bun) with grilled Asparagus and a Watercress salad.
- Bedtime – Peppermint Tea and Probiotics.
** Throughout the day, around 2-2.5 litres of water and some days, a good quality fish oil supplement.
Day Two
- Upon Waking – Warm water with half a lemon. 6x Spirulina 6 x Chorella Tablets, Vit D
- 8am – Organic Coffee brewed then blended with 1 tsp grass fed butter, 1 tsp Xylitol
- Meal 1 – 3 organic eggs scrambled in coconut oil with tomatoes, feta cheese and dried basil
- Meal 2 – Grilled chicken breast marinated in garlic, paprika & macadamia nut oil on a bed of sautéed kale with small baked sweet potato
- Snack – Blended drink: Almond milk, Raw Cacao, Maca, Spinach, Date & Coconut oil
- Meal 3 – Organic steak grilled with onions, mushrooms and garlic, with roasted Brussels sprouts and steamed red cabbage
- Snack – Celery sticks with homemade Dark Chocolate & Almond Butter
- Bedtime – Peppermint Tea and Probiotics
** Throughout the day, around 2-2.5 litres of water and some days, a good quality fish oil supplement.
JC
(Da Boss)
Day One
- Meal 1 – 6 eggs scrambled in butter.
- Meal 2 – Chicken with Sweet Potato and Broccoli
- Pre-Workout – 6 dark chocolate covered dates and ½ a protein shake
- Meal 3 – Homemade Vegetable Biryani with lamb koftas
Day Two
- Meal 1 – Fruit salad with yoghurt and honey. 4 Scrambled Eggs
- Meal 2 – Chicken and Goat cheese salad with olive oil and balsamic
- Meal 3 – Raw Pepper and a Raw Carrot, Raw Cashews
- Meal 4 – Venison Stew and Mashed Potatoes
At Foundry, we believe the best nutrition approach is the one that helps you feel good, train well, and be sustainable in the long term. That’s why we focus on helping our members build habits around real food, consistent portions and structure, rather than obsessing over every calorie or rule.
If you’re curious about what might work for your goals, whether that’s fuelling performance, dropping body fat, or just eating more consistently throughout the week, we’re here to help. Our trainers are equipped with the tools from our Nutrition Foundations and Advanced guides to support you at every stage.
Visit one of our personal training gyms in London or contact us for a chat. We’ll help you create a plan that fits your life and actually works.
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