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Fitness star Chontel Duncan has shared what she normally eats in a day to gain muscle and maintain a toned physique.

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