In this blog post, I’m going to tell you all about Karlie Kloss’s diet and workout routine!

This classically trained ballerina turned model is not just beautiful on the outside—she has a great personality to match! And she’s always true to herself.

So I wanted to dive in and see just how she keeps herself looking so great all the time.

Let’s get to it!

karlie kloss diet and workout routine


Karlie’s diet has changed throughout her career. When she first started modelling, she relied on her super-fast metabolism to help her stay thin and fit. In fact, she used to indulge in junk food and candy bars every day for any meal she felt like.

And when travelling, she ate whatever she could find easily. She wasn’t overly concerned about eating right or counting calories, largely because she didn’t have to be. 

But as she grew more involved in modelling and started to see her body mature, she wanted to change things up a bit.

Her focus shifted to eating foods that are good for her. At home, she sticks to fresh and simple foods with clean ingredients. These include fresh vegetables, lean proteins, and low-sodium dishes. 


It’s important to note that Karlie is primarily a pescatarian. She also tries to stay away from dairy ingredients whenever possible. And she LOVES substituting dairy milk for almond milk whenever she can. 

She eats fish but any other meat is off the table. 

She makes this work by getting protein from other sources like eggs, nuts and nut butters. It’s something she monitors each day and actively focuses on incorporating into her diet.

When she’s not preparing for a big show or shoot, Karlie focuses on eating a wide variety of the same healthy foods she ate before. And she often cooks her own meals and shares her recipes online!

View this post on Instagram

Something’s cooking on my YouTube channel and it smells amazing. ??? Link is in my bio!

A post shared by Karlie Kloss (@karliekloss) on


BREAKFAST – 3 Ingredients Pancakes

You’ll need one egg, one banana and a handful of oats. These are easy to make, delicious and nutrient-rich. 

You can see how Karlie makes them here :)

LUNCH – Roasted Salmon

You’ll need: 

  • 2 fillets salmon (or whatever’s fresh!) 
  • 1 lemon
  • 1 tablespoon of preferred herbs
  • salt to taste
  • olive oil to taste 

Place salmon fillets on a tray, rub with olive oil, salt and herbs. Roast at 200 °C for 10-12 minutes. Enjoy! :)


DINNER – Cauliflower Soup

  • If you want light dinner, this soup is perfect!
  • tablespoon coconut oil 
  • 1 large onion
  • 1 large head cauliflower
  • 2 garlic cloves 
  • 1 bay leaf 
  • 1/4 cup pumpkin seeds 
  • 1 – 1.5 quarts veggie or chicken broth
  • salt and pepper to taste

Saute onion in a large pot over medium heat for 5 mins. Add cauliflower, bay leaf, and garlic. Let it boil and then reduce heat. Simmer over low for 25 mins – until tender. Puree for a minute in a high powered blender.


But she permits herself to have the occasional cheat day.

She still has the same sweet tooth she did before she started watching her diet. And she satisfies it by indulging in a bit of dark chocolate each day. Her favourite brand is Hu Kitchen Dark Chocolate.

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When in Austin ??

A post shared by Karlie Kloss (@karliekloss) on


When she was getting ready for the fashion show, she wanted to focus on giving her body everything it needed to perform well.

Leading up to the show, she would start incorporating tons of lean protein while still eating plenty of vegetables. 

Karlie also made sure to have plenty of healthy snacks in her dressing room. She would choose items that have limited ingredients and ones that are made from real foods. No artificial sweeteners, excess salt, and preservatives allowed. 

She would also pack plenty of supplements and greens powder to help boost her diet when she was at the show. By packing her own snacks, she was able to avoid that troublesome bloated feeling that’s so common when eating food you’re not used to. 

Here are some of her favourite healthy snacks:

  • Instant Oatmeal w Flax, 
  • Justin’s Almond Butter, 
  • Smooth Move Tea, 
  • GG’s Crackers, 
  • RX Bars, 
  • Life’s Abundance Vegan Protein, 
  • Brad’s Kale Chips, 
  • Molly’s Energy Bites, 
  • Moon Juice Probiotics, 
  • Mookie Cookie.
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honored to be @HouseofHerrera’s new #GOODGIRL

A post shared by Karlie Kloss (@karliekloss) on


We’ll go into detail about Karlie’s workouts in a bit. But first, we’ll look at what she eats when she’s training especially hard.

It should come as no surprise that Karlie’s a runner. She’s got the body and discipline for it. Heck, she even ran the NYC marathon! 

But all that training means she needs to fuel her body especially well. 

She does this by eating the same healthy lean proteins and fresh fruits and vegetables as normal. 

But she also supplements her diet with nutrient-dense post-workout snacks. Her favourites are an almond butter based chocolate chip cookie and a pumpkin turmeric smoothie. 

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Second skin??? #alphaskin

A post shared by Karlie Kloss (@karliekloss) on


To make the cookie, she combines:

  • 1 cup of almond butter (no sugar added, please), 
  • ¼ cup coconut flour, 
  • ¼ cup coconut sugar, 
  • ½ teaspoon of baking soda, 
  • ½ teaspoon real vanilla extract, 
  • 1 egg, and mixes it together. 

Once combined, she stirs in ¼ cup of chocolate chips, spreads the mixture on a greased baking sheet, and bakes it at 350 degrees for 10 minutes.


To make the smoothie, she combines: 

  • ½ cup pumpkin, 
  • 1 cup coconut milk, 
  • ¾ teaspoon of turmeric, 
  • ½ teaspoon of cinnamon, 
  • ¼ teaspoon ginger, 
  • and 1 tablespoon of raw honey. 
  • Then, she adds about 5 ice cubes and blends it thoroughly. 

The smoothie is a great after-workout snack that helps give her muscles the antioxidants and anti-inflammatory foods they need to recover more quickly. 


Karlie is an athlete. She enjoys getting out and being active whenever she can. This involves running, hiking, going to the gym, and hitting up yoga classes on a regular basis. 

Much of her exercises involve bodyweight routines. With every workout, she strives to be strong rather than doing everything she can to slim down. She likes having a solid muscle definition and tone.

Karlie is an ectomorph body type meaning she’s naturally lean and doesn’t put on muscle or fat very easily. This allows her to lift weights and run without putting on bulk.

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Karlie loves to work out without the use of weights and gym equipment. She’s on the go a lot and having to rely on hotel gym equipment makes working out difficult. So, she ditches it. 

Here are some workouts that she does instead.

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#fitnessfriday ??

A post shared by Karlie Kloss (@karliekloss) on


This is a full body workout you can do literally anywhere (you don’t need any equipment). It may sound easy, but trust me, you’re gonna feel this one!

  • Jumping jacks – 30 seconds
  • Windmill toe-touches – 10 reps on each side
  • Bird dog opposing arm and leg lifts – 10 reps for each side
  • Jumping squats – 20 reps
  • Speed skaters – 10 reps on each side
  • Mountain climbers – 30 seconds
  • Pushups with shoulder taps – 10 reps
  • Forearm plank – 30 seconds
  • Lifted reach – 10 reps
  • Hollow hold – 30 seconds
  • Knee hugs – 3 deep breaths for each leg
  • Toe reach – 3 deep breaths for each leg 

You can watch the whole video here :)

If you want to look like Karlie and train like her, I have a workout video course that will help you achieve that model like look. The course lasts for 5 days and it’s completely free. You can download it below :)

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Her biggest piece of advice for people looking to get active and improve their fitness is to work out with a friend or a personal trainer. Karlie works out with Dara Hart regularly and she trained for marathon with Jen Rhines, the Olympic athlete and running coach. 

But she also works out with the other Victoria’s Secret Angels when she can. By having a friend or personal trainer with her, the workouts are more fun and she has someone to push her to reach new levels and achieve her goals faster. 


Karlie Kloss’s workout and diet routines are tailored to her unique needs. And she’s not afraid to change things up as needed. Why? Because she focuses on doing workouts and eating food that makes her feel her best. 

She believes that her modelling jobs are easier and more fun when she feels beautiful and healthy. For her, the things that make her feel beautiful aren’t fancy clothes or the perfect makeup job…it’s taking care of herself by eating right and exercising regularly. 

Thanks for reading!

Love Rachael xx

Featured Image credit: /

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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