You might have heard the saying: ‘You can’t out-run a bad diet.’ And experts agree that it’s not just exercise that makes a fitness plan transformative, but the food you eat, too – and this holds true for anyone wanting to see serious progress in their training, or make noticeable changes to their fitness and strength.

A balanced, sustainable approach to nutrition is something that Sheridan Smith’s personal trainer Tom Brown takes very seriously. ‘For someone like Sheridan, who has a busy lifestyle and demanding day-to-day schedule, it’s important that nutrition is both practical and sustainable,’ he says. ‘That’s why we prioritise high-protein, “bang for your buck” meals that are quick to prepare, nutrient-dense and genuinely enjoyable to eat.’

‘We focus on a core rotation of meals she likes, knows how to prep easily and can consistently rely on to support energy, recovery, performance and overall health without overcomplicating things,’ adds Tom. ‘We also stay mindful of my common “avoids”. Keeping those under control helps maintain momentum, build consistency and support long-term progress without feeling overly restrictive.’ So what does he recommend?

Make meals high-protein

Protein, says Tom, is one of the keys to transformation. ‘I’m a big believer in a high-protein diet, not because it’s trendy, but because protein genuinely supports body transformation on multiple levels: it keeps you full for longer, helps maintain and build muscle, supports recovery and can reduce energy crashes that often lead to snacking.

‘For most people trying to improve body composition, I’d suggest aiming for around 1.6-2.2g of protein per kg of body weight per day. That sounds complicated, but in simple terms, I’d encourage people to include a quality protein source in every meal rather than obsessing over numbers.

‘As a general guide, the more you exercise – especially if you’re doing regular strength-training, high-intensity workouts or endurance training – the more protein your body will need to support muscle repair, recovery and performance.

‘If people are unsure how much protein they actually need or how much they’re currently eating, there are some great apps that can help track it, not daily or obsessively, but simply for a few days to build awareness and get a realistic picture of their intake. Most people track their food and quickly realise they’re nowhere near consuming the amount of protein they thought they were.’

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sourdough toast with mashed avocado and poached eggs with herbs, healthy breakfast idea
VeselovaElena//Getty Images
Sourdough toast with mashed avocado and poached egg

Tom’s protein-boosting meal tips:

Eggs on sourdough with avocado – a great balanced breakfast with protein, healthy fats and slow-release carbohydrates to keep energy levels stable.

Greek yogurt with berries, nuts and seeds – high in protein, fibre and healthy fats, making it an easy option for breakfast or a snack that keeps you full for longer.

Chicken, rice and greens – a simple high-protein staple that supports recovery, muscle maintenance and sustained energy throughout the day.

Salmon with potatoes and roasted vegetables – packed with protein, omega-3 fats and nutrient-dense carbohydrates that support recovery and overall health.

Burrito bowls with lean protein, rice, beans and salad – an easy way to build a balanced meal with protein, fibre and carbohydrates while still feeling satisfying and enjoyable.

    green slices apples with peanut butter
    Viktoriia Bondar//Getty Images
    Green apple slices with peanut butter

    For snacks, try:

    • Homemade protein balls made with oats, nut butter and protein powder
    • Cottage cheese with fruit or cucumber and cracked black pepper
    • Roasted chickpeas or edamame for a crunchy savoury snack
    • Apple slices with peanut butter for a good mix of protein, fibre and healthy fats
    • Greek yogurt with berries and a sprinkle of nuts or seeds (protein powder optional)


    Don’t go to extremes.

    ‘The biggest thing I try to avoid is extremes. Most people fail because they try to be ‘perfect’ Monday to Friday, then completely fall off track at the weekend. I’d rather someone eat well 80% of the time consistently than follow a highly restrictive plan for two weeks.’

    And, he says, he asks clients to stay mindful of these six common nutrition traps:

    • Ultra-processed ‘healthy’ snacks that are often high in sugar and low in nutritional value
    • Drinking unnecessary calories through sugary coffees, juices, fizzy drinks and alcohol
    • Under-eating protein earlier in the day, which can lead to cravings and overeating later on
    • Mindless evening snacking driven by boredom, stress or habit rather than genuine hunger
    • Building meals around carbohydrates without prioritising a quality protein source
    • Hidden calories in sauces, dressings, takeaways and convenience foods that can add up quickly without people realising