I’m pretty sure the Kardashian sisters need no introduction! Today we are going to take a look at the Khloe Kardashian diet as well as her workout routine.

While Khloe was earlier known as the ‘least skinny’ sister compared to Kim and Kourtney, she simply looks amazing now with an impressively toned figure. She struggled with her weight as a child and teenager and unfortunately was bullied by online trolls.

But now thanks to an intense workout routine and healthy eating habits she looks incredible. She managed to lose 33lb after giving birth to baby True, in just three months.  She is also the host of Revenge Body. It’s a TV show in which Khloe helps others get into great eating and workout habits. This is her way of fighting back at everyone who shamed her and made fun of her body when she was younger.

So how did she go from being a Kardashian sister that was frequently overlooked, to a beautiful woman that turns heads everywhere she goes? Let’s find out!


When Khloe started her mission to get into shape, she cut out all carbs and dairy. She lost 13 pounds just from cutting out dairy.

She doesn’t cut dairy and carbs completely anymore but she still eats a healthy high-protein diet. This diet helps her stay healthy, maintain her weight and it supports her strenuous workout routine.

Here’s a look at the low-carb Khloe Kardashian diet that her nutritionist, Dr Goglia, put her on, meal by meal.


Khloe always starts her day with a black coffee. Before working out she’ll have a tablespoon of almond butter and a tablespoon of jam. This gives her a spike of energy so she can get into her morning workout.

After her workout, she has a cup of fresh fruit, a cup of oatmeal, and two eggs. This combination of food groups ensures that she has enough protein, plus fiber to fight the hunger she feels after exercising. Having protein and quality carbs after working out also helps with muscle recovery so she can be ready for her next workout.

I also read that Khloe always has one of her own protein shakes after a workout, to help her muscles recover and recharge ready for the next one.

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A typical lunch for Khloe looks like this:

  • Grilled chicken (4 ounces)
  • Half portion of a simple starch: half a cup of white rice or 4 ounces of yam
  • A vegetable: Something high in iron like asparagus, beetroot, broccoli or spinach
  • A salad: Topped with an oil-based vinaigrette


Khloe’s nutritionist recommended that she eat a meal that would help with rapid weight loss as well as performance for workouts.

For dinner, she’ll eat something like 4 ounces of yams, with an 8-ounce piece of fish. According to Dr Goglia, eating either lean or fatty fish at least three times a week will help with weight loss.

The Khloe Kardashian diet doesn’t have much room for sugary deserts but she’ll eat some fruit to satisfy any sugar cravings she has after dinner.

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For a mid-morning snack, Khloe has a piece of fruit. And in the afternoon, if she feels hungry, she snacks on nuts, fruit or small vegetables like cherry tomatoes.

Khloe knows that cutting out comfort carbs and swapping them for protein is not the easiest, especially if you have a sweet tooth. But since she likes to go to the gym and work out, having lots of protein in her diet is important. She never lets herself get hungry, so always has small snacks on hand to ward off any hunger pangs.

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In the Khloe Kardashian diet, there are some things that she always avoids. These are store bought juice with lots of added sugar and fizzy drinks. She used to also avoid alcohol, and now if she’s going out with her friends, she’ll only have two drinks maximum.


Khloe admits to indulging in one cheat meal a week.


She says water is ‘magical’ and she drinks as much as she can throughout the day, avoiding other sweet drinks that she used to enjoy. In her fridge you can find five different pitchers of water that are infused with fruit such as cucumber, lemon and strawberry. She drinks one of these with each meal.


Khloe understands that her body type is not one that is meant to be super skinny. But after starting to see weight coming off, she decided that it would be a good idea to invest in a personal trainer.

Now she says that the gym is her ‘happy place’

Her back and arms are the least favourite parts of her body to work out. She doesn’t enjoy arm exercises, and she thinks that it takes a lot longer to be able to see results.

Even when she doesn’t have a lot of motivation, she still makes the effort to work out in the mornings. She usually finds her motivation once she’s started.


Khloe works out 5 or 6 times a week, and usually as early as possible before her daughter wakes up. She does 30 minutes of both cardio and circuit training, with days alternating between upper body and lower body workouts.

She has a trainer, coach Joe Bouraïma, who keeps her on track and pushes her to go as hard as she needs to to get effective results.

For her cardio, she does a mix of things. She loves using the stair climber machine, as well as boxing and jump rope. Khloe actually hates running but does it from time to time. Another thing she loves which may surprise you, is burpees!

As well as doing gym work, she’ll take her daughter on hikes, and even get in some squats while she’s holding her.


Here is one of Khloe’s high intensity workouts that was put together by Coach Joe:

  • 1. Warm-up: Sidestep with Medicine Ball – 30 seconds x 4
  • Tricep Dip + Tricep Push-Up – 10 reps each x 4
  • Forearm Planks + Mountain Climbers – 15 seconds each x 4
  • Thruster (Squat + Curl + Overhead press with dumbbells) – 10 reps x
  • Leg Raises – 10 reps per side x 2 with 10 second hold
  • Side Leg Raises – 10 reps per side x 2 with 10 second hold 
  • Step Ups – 10 reps per leg x 2  
  • Single Arm Partner Plank – 15 seconds per arm x 2 

To do this workout, you’ll need the following equipment:

  • Terra Core or Bosu Ball
  • Medium weight medicine ball
  • Bench or elevated box
  • Medium weight dumbbells
  • Mat (for core work)
  • Partner (or Resistance band!)
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You can do Khloe’s 6-minute cardio ab workout if you have a Bosu ball. Or you can find one at your local gym and do it there. This workout is from her fitness app:

  • Pushups on the Bosu ball – 30 seconds
  • Pushups alternating with kneeups on the Bosu ball – 30 seconds
  • Jack-knife pushups – 30 seconds
  • Knee to elbow (both legs) – 30 seconds
  • Jump squats – 30 seconds
  • Repeat all of the above 2-3 more times.


Khloe has a great butt, and definitely works on her booty. This is one of her favourite booty exercises:

  1. Using a looped resistance band, go down on your hands and knees with the band wrapped around your ankles.
  2. Do 30 seconds of fire hydrants on each leg.
  3. Then stick your leg out behind you. Do small pulses for 30 seconds and repeat with the other leg.
  4. Lastly, do 30 seconds of donkey kicks with each leg. You can also make it a bit more challenging by using a 2kg ankle weight.

And if you like this style of training, check out my quick booty workout for a perky bottom :)

Also, I have created something really special for you guys – the Lean Legs Challenge!

It is a 5-day full-length video course that includes my combined knowledge on how to get lean and toned!

I decided to put together this free program to help you get started on the right track. You can join below :)



While Khloe sometimes doesn’t feel motivated to work out as I mentioned before, she does really enjoy it. She feels that it’s a kind of therapy for her, and it mentally clears her head and helps to relieve any stress that she’s feeling.


Khloe definitely works hard, and it certainly shows. It’s really hard to believe that she was once shamed for her looks and had low self-esteem. I recently saw an old rerun of Keeping up with the Kardashians and her transformation from a few years back is certainly inspiring to all ladies.

Thanks for reading :)

Love Rachael xx

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