How fitness experts eat

10 min read
13 Jan 2017
10 min read
706 words
We all know the various golden rules of healthy eating for a fitter and stronger body

We all know the various golden rules of healthy eating for a fitter and stronger body. But it is not always easy to practice good eating habits. This week, with an aim to make that easier for you, I feature the diet habits of three fitness enthusiasts. Let’s check out how and what fuel they feed their bodies throughout the day. First things first, who are they? Shova Gurung is a force to be reckoned with in the fitness industry. She has over two decades of experience and is one of the most sought-after personal trainers in Kathmandu. She is also the managing director of Next Step Fitness and Spa, Lazimpat. Tony Prajapati, one of the fittest trainers in Kathmandu, is a certified CrossFit Level One Trainer at The Pump, Gyan Mandala. Praneesh Shrestha is a gym buff dedicated to living a healthier lifestyle.

Head start with unmissable breakfast

All three of them state that breakfast is the meal they never skip, no matter how busy their mornings are. For instance, Gurung has what she calls ‘three breakfast meals’, since she starts her day really early, with her first client at 5:30 am.

5:30 am: A cup of milk tea
7:30 am: A cup of milk coffee and one hardboiled egg
9:30 am: A cup of milk with chana and chapatti

Prajapati: A typical breakfast consists of oats and honey with milk or water. After his morning workout, he enjoys a glass of black coffee (for endurance and health) and a peanut butter-fruit milkshake.

Shrestha: Meal consisting a lot of rich quality protein. Hardboiled eggs, grilled chicken breast and a whey shake.

Mid-day snacks

The importance of healthy snacking in between meals is something that they all recognise. For Shrestha, his mini meals every 2-3 hours have the right balance of fast-absorbing carbohydrates and fat.

Gurung: Milk tea and anything that is available

Prajapati: Milk tea and eggs

Shrestha: Sweet potatoes or oats with nuts and/or avocado. 

The trick to making sure that you don’t overeat? “Make sure that you eat before you get hungry,” recommends Prajapati. Try to take note of the time of your meals, and be consistent with the timings. Doing this will also help you snack right.


Trainers Gurung and Prajapati say that there is a misconception that the typical Nepali lunch is well-balanced. “To make your dal, bhaat, tarkari meal healthier, you can practice portion control by reducing the amount of rice and having more vegetable tarkari,” advises Prajapati. Most of us tend to blame our staple, especially rice, and see it as bad carb. Gurung says that instead of doing that, we should cut down on the quantity, and be more active.


It is usually suggested that we go light for our last meal of the day.

Gurung: Bowl of rice, half bowl moong dal and stir-fry chicken

Prajapati: Dal, bhaat, tarkari

Shrestha: Green vegetables (provides food volume while still maintaining low calories) with grilled/stir-fry chicken breast