Salmon for lunch and an after-dinner snack: What a boxing trainer eats in a day

Boxing trainer Noah Neiman, 39, shares his day on a plate.

6.30am I start my day with water, vitamins and a coffee. I try to drink at least three litres of water a day.

7.30am A protein shake with creatine, branched-chain amino acids, l-glutamine and whey.

12.30pm Salmon with white rice and Brussels sprouts.

3pm I make a spinach salad with sweet potatoes, tomatoes, chickpeas, avocado and white rice, then drink a second protein shake with the same ingredients as before.

6pm White rice, grass-fed carne asada steak, black beans, sautéed mushrooms and onions. A little later in the evening, I have a light snack of salmon with buffalo cauliflower and Japanese yams.

Dr Joanna McMillan says:

Top marks for … A diverse, plant-rich diet that includes nutrient-dense animal foods. This flexitarian approach ensures you get a great variety of fibres, antioxidants and proteins, as well as the nutrients that are only found or best absorbed and utilised from animal foods.

If you keep eating like this you’ll … Fuel your training while giving your body the nutrients it needs for optimal health. But do make sure you eat enough overall kilojoules; if you fall short, you risk losing muscle, even with a high protein intake. Eating unsaturated fats is a good way to achieve this without too much volume of food.

Why don’t you try … Sprinkling chopped nuts and seeds over salads and rice or adding your protein shake ingredients to a smoothie.

Noah Neiman is the co-founder of Rumble Boxing, now at Bondi Beach.

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