Peloton Trainer Rebecca Kennedy Shares What a Week of Eating Intuitively Looks Like for Her
Kennedy, who is a holistic fitness trainer, teaches Peloton Tread classes—running with class-takers the whole time—on top of doing her own personal workouts, including upper body strength, boxing, and dance class. Considering that her fitness routine is a bit more intense than the average person's, it makes you wonder...what the heck does she eat to stay energized and strong? Well, Kennedy's doing one better than just telling; she's showing.
Kennedy tracked all her workouts and meals for an entire week—including snacks, all revealed here. Kennedy's philosophy is refreshingly simple: "I eat whole foods, in season, local, intuitively, and mindfully," she says. "Food is surely food, but it should also be enjoyed and celebrated. Life is too short for diets. Instead, I eat foods that make me feel good from the inside out."
What does this look like exactly? Keep reading to check out Kennedy'd food diary, exclusively for Well+Good.
Sunday
Schedule: Teaching a 30-minute Interval Run class and a 10 minute Arms+Shoulders class; 90-minute dance class
Breakfast: Coffee with collagen and MCT oil. "I wake up at 7 a.m. and have eight ounces of hot water with organic lime juice and sea salt. Then, an hour later, I have a cup of coffee spiked with Promix Nutrition coconut collagen and MCT oil. Around 9:30 a.m., I have water mixed with Promix BCAA [protein powder]. Then I head out to teach my classes."
Post-workout snack: "After my classes I make a smoothie with one scoop of chai Xymogen protein powder, banana, four cups of blueberries, two cups of spinach, half a cup of unsweetened oat milk, and half a cup of water."
Lunch: Scrambled eggs, English muffin, sauerkraut, and broccoli rice. "Lunchtime! I make this yummy protein and fiber-filled meal."
Workout drink: Water with Promix BCAA. "I have this during a 90 minute dance class."
Post-workout snack: Fruit. "I eat some passion fruit after dance class to hold me over until dinner."
Dinner: "Tonight I roasted two cups of broccoli and a cup of butternut squash, which I had with poached salmon. I was so hungry that I downed the broccoli before I even stopped to take a photo of it for my food diary. Oh, and I had a glass of white wine on the side." A few hours after dinner, she says she has another 16 ounces of hot water with lime juice and sea salt, just like how she starts her day.
Monday
Schedule: Teaching a 20-minute Run class; teaching 20-minute Bodyweight Strength class; physical therapy; 45-minute boxing class
Breakfast: Coffee with collagen and MCT oil. "I'm up at 5:15 a.m. and have my daily morning drink of water with lime juice and sea salt. Around 6 a.m., I make my coconut collagen-MCT oil coffee. Before I start teaching, I have a glass of water with Promix BCAAs."
Post-workout snack: Smoothie. "After teaching my classes, I have a recovery smoothie with the same ingredients as Sunday's."
Lunch: "I go to physical therapy and make some eggs—one scrambled, one egg white fried. I have it with three strips of vegan tempeh bacon, sauerkraut, and a cup and a half of broccoli rice. I put Everything But The Bagel seasoning on the rice and it's so good. After lunch I have 16 ounces of water."
Workout drink: Water with BCAAs. "I down this during my boxing class."
Dinner: "When I get home, I make baked chicken and have some of the leftover roasted butternut squash and roasted broccoli. I have dinner with a lemon Spindrift but have a glass of wine a little later. Before bed I have my usual hot water with lime juice and sea salt beverage."
Tuesday
Schedule: Pilates reformer class; teaching a 45-minute Pop Run
Breakfast: Coffee with collagen and MCT oil. "As usual, I start my morning off with hot water with lime juice and sea salt, coffee with collagen and MCT oil, and before my workout, some water with BCAAs."
Post-workout snack: Smoothie. "I make my usual chai protein, banana, spinach smoothie after Pilates."
Lunch: "For lunch I have some leftover chicken breast with two fried eggs, which I season with rosemary. I have three strips of vegan bacon on the side with an English muffin and sauerkraut. A couple hours later I have a lime Spindrift...and then a lemon La Croix."
Snack: "A couple hours after lunch I have a big glass of water—not seltzer this time—and some watermelon with toasted rosemary sea salt and poppy seeds."
Workout drink: Water with BCAAs. "I drink this while teaching my 45-minute Pop Run."
Dinner: "Some friends and I go to Charlie Bird to eat and I order a farro salad, clams, branzino, and harissa carrots; I share everything with a friend. I also have water and wine to drink. When I get home, I have my hot water with lime and sea salt, but also some ginger kombucha."
Wednesday
Schedule: 20-minute Stall Bar workout; 45-minute full-body bootcamp class; 10-minute run
Breakfast: Coffee with coconut collagen and MCT oil.
Post-workout snack: "After my mini-workout, I have my usual chai smoothie, but I also have a slice of dairy-free veggie frittata," she says.
Lunch: Chicken, eggs, tempeh bacon, English muffin, and sauerkraut. "For lunch, I had the same meal as yesterday, with a lemon La Croix to drink."
Snack: "A couple hours later, I have some Siggi's 0% plain yogurt with some raw pistachios and a fig. I'm doing an evening workout, so I also have my water with BCAAs to get ready for that."
Dinner: "After my bootcamp class—followed by a 10-minute cool down run—I head home and have some grilled chicken breast and a lime Spindrift to drink. A couple hours later, I'm still hungry so I have some baked cod and roasted asparagus—and a lemon Spindrift."
Dessert: Dark chocolate. "A craving for something sweet hits and I have four ounces of 85- percent dark chocolate alongside my hot water with lime juice and sea salt."
Thursday
Schedule: Day off
Breakfast: "Today is my day off, so I sleep in until 9:30 a.m. and then have my hot water with lime juice. I still have my collagen- and MCT oil-coffee, but I also have two slices of dairy-free veggie frittata with pico de gallo."
Lunch: English muffin with peanut butter and raspberries. "I had a big breakfast, so I'm not too hungry when lunch rolls around," she says.
Dinner: "For dinner I have some leftover baked cod with olive tapenade and roasted asparagus. Simple and delicious."
Dessert: "I still want a little something after dinner so I have a Hu dark chocolate bar and two spoonfuls of almond butter, which really hits the spot. Before heading to bed I have my usual hot water with lime juice."
Friday
Schedule: Teaching a 30-minute Run class; teaching a 15-minute Arms+Shoulders class
Breakfast: Coffee with coconut collagen and MCT oil. "I have to teach really early today, so I'm up at 4 a.m. The early hour doesn't deter me from my usual morning routine of hot water with lime juice and coffee fat bomb. I also have a glass of water with BCAAs before class starts."
Post-workout snack: Smoothie. "I'm done teaching, so it's smoothie time! I whip up my usual."
Second breakfast: "I'm still hungry so I have a slice of leftover dairy-free veggie frittata, three strips of vegan bacon, and a slice of bread.
Snack: "I get hungry around 12:30, so I have an orange to hold me over until lunch."
Lunch: Tuna poke with avocado from a nearby grab-and-go place.
Dinner: "For dinner, I have chicken with roasted broccoli and butternut squash—yep, leftovers!"
Dessert: Dark chocolate. "As you can tell, I have a bit of a sweet tooth. I have two squares of a Hu dark chocolate bar, with my hot water and lime juice."
Saturday
Schedule: 8-mile run with 10 hill repeats
Breakfast: "I sleep in until 8:30 a.m. and then make my usual morning drinks. I also make some yummy protein pancakes with one egg, one banana, a scoop of my chai protein powder, a splash of unsweetened hazelnut milk, and a tablespoon of gluten-free flour. So good, right? I put some blueberries in there, too. On the side, I have an egg and two strips of tempeh bacon. I'm definitely fueled up for my long run now. I down a glass of water with BCAAs before I'm out the door."
Post-workout drink: Smoothie and coffee. "After my run, I make a smoothie, but this one is totally different than my weekday smoothies. It's made with Norcal organic pea protein, unsweetened hazelnut milk, a quarter cup raspberries, Power Greens, ashwagandha, pure vanilla extract, and two cups spinach. There's a lot in there, but it's good! I'm feeling a little tired a couple hours later, so I buy an iced americano."
Lunch: Chicken, broccoli, butternut squash. "I have a late lunch of the leftover chicken, roasted broccoli, and butternut squash I have at home, with a lime Spindrift on the side."
Dinner: Fish. "I get more good protein at dinner with some white fish ceviche. I drink another lime Spindrift, too."
Snack: "Around 10 p.m., I have a handful of pistachios and a glass of white wine. Then, I make my hot water and head to bed."
If you're curious how other athletes eat, check out this Crossfit food diary and this one from an NBA player.
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