What I Eat: Rest Days

A couple of months back, I posted “What I Eat in A Day” which looked into my typical diet on a training day. Today I’d like to show you what I would usually eat on a rest day.

what’s the difference?

You don’t have to change your diet between rest and training days, but I find it works well for me. I tend to eat less carbs on a rest day, and more fat. There are a few reasons for this, but it’s mostly personal preference. I like to use my carbohydrates on training days before my workout to ensure I have lots of energy, and afterwards to provide my muscles with the fuel they need for recovery.

On a rest day, my body doesn’t require the same amount of energy from food so my calories naturally drop. I use these days to get lots of essential fats in, as well as adequate protein and plenty of vegetables as always.

So take a scroll down and look at an example of what an average rest-day diet looks like for me.



Picture of omelette, spinach and avocado.

3 egg omelette (usually 2 whole eggs and the white of one), half an avocado and half a plate of spinach with chilli and spring onion cooked in coconut oil.



Sun-dried tomato and feta chicken with asparagus and babyleaf salad

Large salad (leaves, tomatoes, cucumber, red pepper, avocado) topped with chicken cooked with sun-dried tomatoes and feta cheese.



Pesto and parmesan roasted salmon with asparagus and green vegetables

Oven-roasted salmon with a green pesto and parmesan topping with asparagus, courgette and leafy greens.



  • Fruit
  • Full-fat Greek yogurt with nuts/seeds
  • 1-2 squares of dark chocolate
  • A can of tuna
  • Raw vegetables and hummus

This is a typical example of what I might eat on a rest day. It won’t always be the same and it won’t always be this low-carb, but it gives you an idea of how to get your fats and protein in on a healthy day of eating.

what do you like to eat?

Do you eat similar things on your non-training days? Let me know! Comment below and tell me what your typical rest day meals look like.

For more of my food and nutrition posts, please take a look at my Instagram page. You’ll find not only diet advice but lots of training tips, videos and motivational posts. See you there!