©2016 Rachael Muldoon

Rachael Muldoon | Melbourne, Australia.


July 3, 2016


Recently I posted this photo with the caption “This is what 20 days of dedication can do”.

So I thought I would share exactly what I have been doing for the past 20 days! I don’t normally share my personal routine as I am a massive fan of individualisation and flexibility, as most of you know. Just because this works for me doesn’t mean it will work for you. However a few of my clients asked me how I did it and if I just drink just protein shakes or eat nothing… and this is absolutely not true. Knowing your body is a great thing. It takes practice but after a while I have learnt what works for me. Here are a few things which I consider when planning my own and my clients nutritional plans:

  • Energy balance (calories in vs. calories out)

  • Protein, carbohydrate and fat needs (based on body type)

  • Food source availability (e.g. geographical season, or that some countries/areas just don’t have same food availability as one-another) 

  • Food quality and variety (e.g. micronutrients and fatty acid types)

  • Food types for nutritional deficiencies and digestive health

  • Food types you enjoy 

  • Intolerances, allergies, and the overall feeling of digestion of food types

  • Timing: when are you hungry? When do you have time to eat? And what do you need to eat around your training sessions.

  • Supplementation for management of macronutrients, deficiencies and/or digestive health 

With all that said and now that you are taking these things in to consideration for yourself, I will share with you my general weekly overview.

Monday to Thursday (work days):


5.30am (on rising):

Digestive Tea and/or 15g of whey protein (Optimum Nutrition, Gold Standard, any flavour) and 3g psyllium husk in 200m water.



150g no fat Greek yogurt (Chobani), 15g whey protein (Optimum Nutrition, Protein Energy in Cinnamon Bun flavour), 50g frozen Blueberries, 50g Frozen raspberries and 1 double shot flat white on almond milk with 1 equal.


12pm-2pm (Muscle Meals Direct meal):


  1. Chicken, sweet potato and lemon vinaigrette

  2. Salmon, brown rice and lemon vinaigrette

  3. Kangaroo mince, brown rice and Napolitano sauce 

  4. Tuna salad, brown rice and lemon vinaigrette

I add at least 100g of fresh vegies (vegies vary week to week).



100g chicken or kangaroo with around 100g mixed salad (salad varies week to week)

Depending on the week I may add a ‘five been mix’, black beans or similar.



100g of lean meat, normally grass fed eye fillet steak, chicken, or grass fed lean beef mince

Tons of mixed vege!  Favourites: onion, capsicum, brussel sprouts, mushrooms, broccolini, zucchini, carrots, or whatever I need to use in the fridge! I love to bake the all in one tray in the oven or in one pan on the stove top.


8pm onwards

I'll finish my macros with 100-150g of light, no added sugar vanilla ice-cream  by Peters. I top this with things like peanut butter, caramel sauce, pretzels, milo etc.


Friday, Saturday and Sundays:




  1. Protein Pancakes (recipe available when signing up to my emailing list!) 

  2. 30g oats, 60g berries and 15g whey protein (Optimum Nutrition, Protein Energy in Cinnamon Bun flavour)

  3. Two eggs, 1 slice of toast with spinach and low fat bacon


10am-11am, 12pm-2pm, 3pm-4pm

Similar to meals during the week as shown above.


7pm - 8pm

One night per week (usually on the weekend) I will go out for an untracked cheat meal. normally a burger, pizza or something else heavenly and I'll finish with something sweet.


Other nights, my meals at home will be things like lean versions of homemade hamburgers, spaghetti bolognese, or something else I'm craving that fits my macros. I often finish with some ice cream in too!




Mid morning:

1x Fish oil

1x Multi


Mid afternoon:

1x Fish oil

1x Vit D


Pre/during training: 

Depending on how I'm feeling on the day I'll choose from:

  1. 1 scoop ON Gold Standard Pre, followed by 2 scoop ON Gold Standard BCAAS (if I feel I need a kick before training)

  2. 2 scoops ON Gold Standard BCAAS (if I don't feel I need additional stimulants)

  3. 2 scoops ON Amino Energy (if I feel I need a mild longer lasting stimulant)


1x probiotic 50 billion




I always aim for a minimum of 2 litres of fresh water per day. Anything else is a bonus, including water used for my supplements or green tea. 

As you can see above I eat regular meals and I fill my calorie and macronutrient needs in order to maintain muscle and reduce body fat. I do no starve myself or restrict myself to certain food types. I eat foods that I enjoy and I eat plenty of carbohydrates. I cannot repeat enough that your nutrition should be individual! Some may do better on less carbohydrates and higher fats for example, but that doesn't mean carbohydrates are bad. Always individualize based on my dot points above. The most successful nutritional plan is one that you enjoy and one that you can stick to! Not one requiring complicated recipes, time consuming preparation, confusing daily changes and hard to find foods. Simple does not mean easy. It still enquires work but making your nutrition fit your lifestyle and you will be more likely so succeed.


Please remember that I follow and recommend 'flexible nutrition' principals, which to me means that no food or food type is off limits or superior/inferior to another. Calories and macronutrients must change throughout the year to align with your goals, training and lifestyle and food types should vary for maximal health. There is no one size fits all and that should not be the case for your nutritional plan. 

My nutrition changes all the time and the above is typical of the 20 days described only. The nutritional plan outlined above is in no way a recommendation but an illustration of which protocols, foods and nutrient timing I have employed as of late. I calculate macronutrients on everything I eat, and track my intake using the "My Fitness Pal" app. I have one "untracked" meal per week.


If you need help on how to approach your own flexible nutrition please do not hesitate to contact me via my contact page. 




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