Day On A Plate: Katie Williams

As a former professional athlete and a six-time gold medallist for Australia, it’s fair to say that Katie Williams knows a thing or two about staying fit and healthy. The 24-year-old holds a bachelor of sport and exercise, and is passionate about helping women lead healthier lives. Here, she shares her tips on staying fit, her approach to nutrition and why she advocates moderate indulgence.


Tell us a little bit about yourself …

I’m an ex-sprinter, previously in the Australian surf life-saving team. I have a bachelor of sport and exercise and have a passion for self-development. I have my own podcast coming out called Better For It, which is under the umbrella of health and wellness. I’m the co-founder of Real Talk, which is workshops for women, particularly millennials.


I love fitness and have always stayed fit, I enjoy moving my body and pushing myself to try new things. I am where I am today because of my sporting career. Without training full-time, I would have never have learnt the discipline that carries in my everyday life.

My whole life I’ve been an athlete, I grew up doing a mix of sports and then I fell in love with sprinting. At age 15 I decided to train for the Australian team, and three years later I made it! At age 19, I was the fastest woman in the world for beach sprinting. Last year, I retired after six Australian gold medals and now I enjoy living a more balanced life while still training and loving feeling healthy. Health and wellness was definitely something I’ve always had a passion for since I was a little girl and now it’s my job.



What inspired your passion for health and wellness?

Healthy feels good and I love how I feel when I’m moving consistently and nourishing my body. I’m a firm believer in balance and I love to socialise. Green smoothies in the morning and some rosê in the evening is how I roll. I’ve always been an athlete, I used to run for my state and my country. I’ve sprinted my whole life and been active since I was four years old. Transiting from sprinting full-time to working for myself means that I have more time to do my own training, I enjoy doing HIIT training, kickboxing and outdoor running.


What’s your food philosophy?

Everyone is always looking for ‘the answer’. I believe it’s pretty simple: eat real food. I like an 80/20 lifestyle (80 per cent healthy, 20 per cent chilled, sometimes it’s 70/30). Everyone’s bodies are different, find out what makes you thrive.


Walk us through a typical day in your life …

Every morning, I write in my gratitude journal or do five to 10 minute of meditation. Then, I plan my day with meetings, training and socialising. I also drink warm water with apple cider vinegar, and have a long black. Most mornings I’ll do kickboxing or yoga.

10am: I’ll make protein oats. I soak a cup of oats with plant milk, one scoop of whey protein powder or vegan rice protein, topped with maple or raw honey, peanut butter, almonds and crunchy granola. Or, I’ll make a smoothie bowl with protein powder, peanut butter, frozen berries, banana, coconut milk and ice and top with oats and almonds.

12pm: It’s around this time that I have a snack, which is usually a banana or an apple.


1.30pm: For lunch, I’ll have four rice cakes with turkey, hummus, tomato and cucumber. After lunch, I’ll meet up with my business partner and plan the next workshop content, sponsors and create content for our @WeAreRealTalk page. Reply to our RT girls and RT emails. After, I’ll listen to raw podcasts to be edited, maybe re-record some bits of I need to. I also create content strategy for my next podcast.

4pm: I’ll have a protein bar or a protein shake. I’ll also look at my emails or go for a light walk.


7.30-8.30 pm: For dinner, I’ll have BBQ chicken salad with sweet potato, red kidney beans, goat’s cheese, avocado, carrot, cucumber and baby tomatoes. After, I’ll have some dark chocolate, a raw treat or peanut butter-stuffed dates for dessert.

10pm: I’ll watch a Netflix or documentary or an educational YouTube video and then go to bed.


Coffee or tea?


What is your indulgence of choice?

Espresso martini and dark chocolate

What are three foods you can’t live without?

Coconut, avocado and berries.


What’s your go-to snack when you’re on the run?

Dry roasted almonds, corn thins with avocado, tomato and pink salt, a clean protein bar or homemade peanut butter energy ball. 

What advice would you give to someone who is starting out on their health journey?

Stop overthinking it. Eat moderately well. Work out a few times a week. Get enough sleep. Repeat!

Previous PostMy Favourite Cauliflower Pizza Variations
Next PostReal Talk: How I've Battled My Insomnia