The 32-year-old mum-of-five from Brisbane fills her plate with nutritious food and eats up to eight 'meals' daily and treats herself to a cheeky sweet treat in the evening.

On Instagram, Chontel admitted she gets 'bored quickly' of eating the same food regularly, so her 'day on a plate' changes often. 

Fitness star and mum-of-five Chontel Duncan (pictured) shared her typical 'day on a plate'

Earlier this week Chontel started her day with two slices of Vegemite toast with butter and cheese along with a macadamia milk latte and chocolate fudge protein shake

At the moment Chontel is following an eight-week program and says the meal plan is tailored specifically to her body, training, lifestyle and fitness goals. 

'Being a busy mama, I find nutrition is the first thing I sacrifice. I can easily forget to eat for the first half of the day, leaving me starving like a wild animal by the afternoon. Which then results in me consuming my entire body weight in food,' she wrote.

'OR I am purchasing some high in sugar, processed food from the coffee drive-through. 

'My goal is to get back into a routine, prioritise my needs and fuel my body, especially while I am living off minimal sleep.'  

Earlier this week Chontel started her day with two slices of Vegemite toast with butter and cheese along with a macadamia milk latte and chocolate fudge protein shake.  

Between breakfast and https://www.cruisewhat.com/baby-spinach-vs-spinach-nutrition/ lunch she enjoyed three corn thins topped with tzatziki, spinach, capsicum and slices baby tomatoes (left). For lunch Chontel prepared tofu satay stir-fry with brown rice, which would've kept for full for most of the afternoon (right)

<div class="art-ins mol-factbox femail" data-version="2" id="mol-1e8f4b80-b47a-11ec-90c4-d5a5b99cf681" website Duncan shares exactly what she eats in a day

But ideas like this could help parents incorporate vegetables into their children's breakfasts, researchers say.

They say most children do not eat enough vegetables and there is ‘no reason' to exclude foods such as peppers or cucumbers from our morning meals.

The team, from Loughborough University, said research suggests that a vegetable-rich diet in childhood is associated with a lower risk of diseases in adulthood.

Most children do not eat enough vegetables and there is ‘no reason' to exclude foods such as peppers or cucumbers from our morning meals, researchers say

In a paper published in the journal Public Health Nutrition, they wrote: ‘The consumption of vegetables is vitally important for children's health and development. However, in many Westernised countries, most children do not eat sufficient quantities of vegetables and consume many energy-dense and high-sugar foods.

‘To address this important public health concern it is necessary to think "outside the box".'

In the UK, fewer than one in five children eat their recommended five portions of fruit and vegetables per day. Worryingly, a third of children aged five to ten eat less than one portion of veg a day.

The researchers added: ‘Through a process of repetition and reinforcement, vegetable consumption is often associated with midday and evening meal times, https://www.cruisewhat.com/baby-spinach-vs-spinach-nutrition/ and for snacks, but vegetables are seldom associated with and consumed for breakfast. However, there is no nutritional, physiological or medical reason why children should not be routinely offered vegetables at breakfast.'

They said children should learn early on that vegetables can be eaten at any meal, and that parents or carers can begin to facilitate this by repeatedly offering vegetables at breakfast and setting a good example by eating them themselves.

In the UK, fewer than one in five children eat their recommended five portions of fruit and vegetables per day. Worryingly, a third of children aged five to ten eat less than one portion of veg a day

Lead author Dr Chris McLeod said: ‘Vegetables can be incorporated into a child's breakfast in many ways depending on their age.

‘They can either be included within foods such as in an omelette with mushrooms and peppers, in a smoothie by adding spinach, or in porridge by adding grated carrot.

‘They could also be added as an accompaniment to a main breakfast meal, for example some cucumber sticks, mushrooms or sugar snap peas alongside their regular food. Ultimately, any food can be consumed at any time of day - it's just our learned social norms that lead us to believe that particular foods are "breakfast foods" and others are not.'

He added: ‘Vegetables tend to be vitamin and mineral-rich foods with low calorie content, meaning that in terms of health and weight maintenance they give children bang for their buck.'

The rockstar, who turns 72 in two weeks, quipped that he hasn't got 'long left' as he discussed his strict health regime to prepare for his OUT OUT QUOING tour in 2022. 

He said to The Sun on Saturday: 'Coming out [of lockdown] is a problem for me. Going back to work with Quo is a problem for me.

Impressive: Status Quo's Francis Rossi, 71, has revealed he's overhauled his lifestyle after years of alcohol and drug addiction (pictured in 2016)

'Physically, can I do the Quo gig? I'm fit, but I cannot emulate the lung capacity any more and I have to increase that.

'I've been practising in my room at night. I've been trying to sing Paper Plane and I get about a quarter of the way through it and it just tires you out.'

His new intense fitness schedule includes 30-length dips in his swanky indoor pool at 7am, followed by eight minutes of crunches and 60 sit-ups. 

He also has daily workout sessions over Zoom with his personal trainer John, who is currently in Portugal. 

Centre stage: The rockstar quipped that he hasn't got 'long left' as he discussed his strict health regime to prepare for his OUT OUT QUOING tour in 2022 (pictured in 1999)

Francis, who lives in Surrey with his wife of 32 years Eileen, fills his nutrition-packed smoothies with broccoli, kale, spinach, carrots, raspberries and strawberries, with apple cider vinegar to aid digestion. 

Breakfast includes a diverse selection of fruit and vegetables while 'dinner' takes place at 3.30pm, giving the Status Quo star plenty of time for his stomach to settle ahead of exercising his vocal chords or going on stage. 

Francis revealed he prefers to eat early as he performs better on an empty stomach. 

Dinner is followed by a one-hour scenic power walk around his leafy neighborhood. 

Francis confirmed he has ditched prescription medicines in favour of herbal remedies and a long list of supplements including probiotics, Omega 3, vitamin D and magnesium tablets.   

Swap: He confirmed he has ditched prescription medicines in favour of herbal remedies and a long list of supplements including probiotics, Omega 3, vitamin D and https://www.cruisewhat.com/baby-spinach-vs-spinach-nutrition/ magnesium tablets

He decided to go teetotal several years ago after abusing alcohol in the 80s and developing a £1.7million cocaine habit which caused his septum to fall out in the shower. 

Francis said any type of drug, including prescription medications, can be a 'slippery slope' for him, after struggling to give up the legal drug, Valium, in the past.  

He also watched the deterioration of his band mate Rick Parfitt - who he has known since the age of 16 - after the rock 'n' roll lifestyle took a toll on his body. Rick passed away in 2016 at the age of 68. 

While he has turned his life around for the better, Francis confirmed he still has one vice, a single cigarette which he savours between 5.15pm and 6.30pm daily.

He opts for an American spirit tobacco which is free of nasty preservatives and additives 

Francis said of his one-a-day habit: 'I light it and the nicotine hits worse than any drug or alcohol. I've got to have one vice!' 

Swap: He decided to go teetotal several years ago after abusing alcohol in the 80s and developing a £1.7million cocaine habit which caused his septum to fall out in the shower (L-R bandmates John Coghlan, Rick Parfitt, Francis and Alan Lancaster in 1974)

The rockstar, who turns 72 in two weeks, quipped that he hasn't got 'long left' as he discussed his strict health regime to prepare for his OUT OUT QUOING tour in 2022. 

He said to The Sun on Saturday: 'Coming out [of lockdown] is a problem for me. Going back to work with Quo is a problem for me.

Impressive: Status Quo's Francis Rossi, 71, has revealed he's overhauled his lifestyle after years of alcohol and drug addiction (pictured in 2016)

'Physically, can I do the Quo gig? I'm fit, but I cannot emulate the lung capacity any more and I have to increase that.

'I've been practising in my room at night. I've been trying to sing Paper Plane and I get about a quarter of the way through it and it just tires you out.'

His new intense fitness schedule includes 30-length dips in his swanky indoor pool at 7am, followed by eight minutes of crunches and 60 sit-ups. 

He also has daily workout sessions over Zoom with his personal trainer John, who is currently in Portugal. 

Centre stage: The rockstar quipped that he hasn't got 'long left' as he discussed his strict health regime to prepare for his OUT OUT QUOING tour in 2022 (pictured in 1999)

Francis, who lives in Surrey with his wife of 32 years Eileen, fills his nutrition-packed smoothies with broccoli, kale, spinach, carrots, raspberries and strawberries, with apple cider vinegar to aid digestion. 

Breakfast includes a diverse selection of fruit and vegetables while 'dinner' takes place at 3.30pm, giving the Status Quo star plenty of time for his stomach to settle ahead of exercising his vocal chords or going on stage. 

Francis revealed he prefers to eat early as he performs better on an empty stomach. 

Dinner is followed by a one-hour scenic power walk around his leafy neighborhood. 

Francis confirmed he has ditched prescription medicines in favour of herbal remedies and a long list of supplements including probiotics, Omega 3, vitamin D and magnesium tablets.   

Swap: He confirmed he has ditched prescription medicines in favour of herbal remedies and a long list of supplements including probiotics, Omega 3, vitamin D and https://www.cruisewhat.com/baby-spinach-vs-spinach-nutrition/ magnesium tablets

He decided to go teetotal several years ago after abusing alcohol in the 80s and developing a £1.7million cocaine habit which caused his septum to fall out in the shower. 

Francis said any type of drug, including prescription medications, can be a 'slippery slope' for him, after struggling to give up the legal drug, Valium, in the past.  

He also watched the deterioration of his band mate Rick Parfitt - who he has known since the age of 16 - after the rock 'n' roll lifestyle took a toll on his body. Rick passed away in 2016 at the age of 68. 

While he has turned his life around for the better, Francis confirmed he still has one vice, a single cigarette which he savours between 5.15pm and 6.30pm daily.

He opts for an American spirit tobacco which is free of nasty preservatives and additives 

Francis said of his one-a-day habit: 'I light it and the nicotine hits worse than any drug or alcohol. I've got to have one vice!' 

Swap: He decided to go teetotal several years ago after abusing alcohol in the 80s and developing a £1.7million cocaine habit which caused his septum to fall out in the shower (L-R bandmates John Coghlan, Rick Parfitt, Francis and Alan Lancaster in 1974)

Susie Burrell, from Sydney, said when she does the meal plan each week, she sets the menu according to the proteins she has bought - whether they are meat-based like mince, fish or legumes such as black beans or quinoa.

'Different protein rich foods contain different nutrient mixes,' Susie wrote on her 'Red meat, for example, contains significant amounts of well-absorbed iron, while oily fish such as salmon contains extremely high amounts of Omega-3 fats.'

Susie said the aim with a weekly meal plan is to strike a 'balance of different protein-rich foods over the week' that ensures your family has the right nutrients and plenty of variety.  

A dietitian (pictured) has lifted the lid on what she feeds her family of four for dinner during the week, and how you can strike the right nutritional balance while making something delicious

It's vitally important to include lean red meat (pictured) in your diet once or twice a week, as it give you easy to absorb iron but also plenty of zinc that is hard to find in other foods

LEAN RED MEAT - ONCE OR TWICE PER WEEK

It's vitally important to include lean red meat in your diet once or twice a week, as not only will it give you easy to absorb iron but also plenty of zinc that is hard to find in other foods.

Susie recommends red meat like extra lean mince, lean sausages, steak and lean cutlets if you're looking for the best examples.

The dietitian will often make a red meat meal at least once a week, and will always make enough so that there are leftovers for another meal.

'This will help to ensure all family members have access to the well-absorbed iron they need for energy production in the body,' Susie said. 

Susie's weekly go-tos include a mince meal such as tacos or spaghetti bolognese, as well as either lean sausages or cutlets with salads or mashed vegetables.

Fish (pictured) is one of the best nutrition options you can make, thanks to its high dosage of Omega-3 fats, and Susie recommends incorporating fish like salmon once a week

FISH - AT LEAST TWICE PER WEEK

Fish is one of the best nutrition options you can make, thanks to its high dosage of Omega-3 fats.

Susie said she introduced salmon into her twins' diets very early, and now as a family they include salmon fillets in their diet 'at least twice a week'.

'Generally, we have a plain or marinated fillet with roasted or mashed veggies, but salmon patties, tacos or schnitzels are all family-friendly meals that can be enjoyed at least twice each week to ensure your family gets their dose of Omega-3s,' Susie said.

Omega-3s are good for immune and brain function, as well as heart and cell health long term.

Chicken (pictured) can be one of the easiest meats to cook during a busy week, and it's often a family favourite too

CHICKEN - ONCE OR TWICE PER WEEK 

Chicken can be one of the easiest meats to cook during a busy week, and it's often a family favourite too.

Susie said she likes it because it's cost-effective and versatile.

It can be eaten as it is in a breast, or thrown into curries, stir fries, stews and casseroles. 

'Chicken offers protein, it is relatively lean if you buy breast or tenderloins and contains zinc,' Susie said.

She makes it once or twice in any given week.  

Many have made the effort to include more vegetarian meals (pictured) in their weekly diet, and Susie and her family are no exception

VEGETARIAN MEALS - ONCE OR TWICE PER WEEK

Many have made the effort to include more vegetarian meals in their weekly diet, and Susie and www.cruisewhat.com her family are no exception.

The dietitian revealed she makes the effort to include one or two plant-based meals in her menu every week, as they are higher in fibre, bump up your vegetable intake and cost a lot less than meat meals.

'I make soup, bean nachos, spinach pie or vegetarian pizza on high rotation,' Susie said.  

She will do these once or twice a week.

EATING OUT OR ORDERING IN - ONCE PER WEEK

Finally, while Susie said she normally cooks five or six dinners per week, she isn't averse to ordering in or eating out once a week.

Her family love pizza or burgers, so she lets them have them once in a while.

'When you have the energy to meal plan, optimise your nutrient intake by planning according to protein balance,' Susie said.  

'It makes the meal prepping process surprisingly simple.' 

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Read more:

• How to get the right mix of meat, chicken and fish into your weekly meal plan. | Susie Burrell