In this blog post, I’ll tell you all about the Kristina Mendonca diet and workout routine. I’ve been following this gorgeous girl for quite some time on social media, and I can’t wait to watch her in this year’s Miami Swim Week!

Kristina is obviously very beautiful and fit. Being selected to walk in Miami Swim Week is a big deal, and it takes a lot of effort to prepare for it. So I’ve been curious about how exactly the models exercise and eat to perfect their looks in time for Swim Week.

kristina mendonca diet and workout routine


Kristina started modelling very early. And when she was younger, she was unfortunately really insecure about her body, especially her height (she’s 181 cm or 5’11).After she started modelling, her insecurities motivated her to eat well and exercise. Now, she’s clearly super confident about her gorgeous, lean body.


Kristina wasn’t always a healthy eater. She didn’t have the best diet, and she ate a lot of junk food. Pizza, hamburgers, and lots of chocolate showed up in her diet regularly. Chocolate is still her all-time favourite food tho!

Now, she’s more focused on eating well. Although Kristina doesn’t follow a specific diet, she likes to eat organic, mostly plant-based meals. She isn’t a vegan, she often eats eggs for breakfast, but she tries to limit her meat-intake. She likes to save meat and dairy for rare occasions.

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Someone once told me burgers gives you bums and boobs… let’s find out ?? @revolverespresso

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Kristina is a foodie, and she travels a lot! She loves trying different cuisines from around the world.

For example, before going to this year’s Miami Swim Week, she was staying and working in London. While there, she ate at Eat Genesis, an organic and 100% plant-based restaurant.

The food choices at Eat Genesis are fairly standard for Kristina. She likes to eat as many vegetables as possible without deviating from good taste. Here are some of the meals she ate there:


When she eats out, Kristina’s breakfast might be a delicious acai bowl with bananas, peanut butter, strawberries, granola and coconut yoghurt. And if she’s not at a restaurant, she likes to make her own scrambled eggs with veggies:

  • Scrambled eggs. She doesn’t add any cheese or milk to the eggs.
  • Avocado. This is yummy and great for some healthy fat!
  • Spinach. She loves her greens!
  • Lentils, cherry tomatoes, mushrooms, and tofu. She scrambles this together.
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Hellllllo everyone reading this ?? I have booked a holiday to Japan and was wondering if anyone had any recommendations on where to stay and what to do there??? ??????????

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For lunch, Kristina might enjoy this delicious, wholesome Middle Eastern salad. Here are the ingredients:

  • Roasted cauliflower
  • Spicy chickpeas
  • Butternut squash
  • Steamed Kale
  • Pomegranates
  • Sultanas (a white, seedless type of grape)
  • Flaked almonds
  • Lemon tahini dressing
  • Pepitas (also called pumpkin seeds)

Mix it all together and enjoy! :)


For dinner, she might enjoy this variation of Vietnamese Pho Soup. To make this at home, combine:

  • Shiitake broth
  • Brown rice noodles
  • Seitan bulgogi
  • Thai basil
  • Coriander
  • Sriracha
  • Wild mushrooms
  • Bean sprouts
  • Chili
  • Radish
  • Spring onion

Kristina eats a lot of seitan and tofu. These can be great plant-based meat replacements if you want something tasty and full of protein.

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Wiping that lill bit of dribble off my mouth ?

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Kristina always starts her day off when a cup of coffee. Then, she follows that up with a healthy breakfast full of protein.

After breakfast, she does her morning workout. (She tries to exercise at least three times a week!) And after she’s done working out, Kristina likes to drink a glass of collagen inner-beauty boost.


Kristina LOVES chocolate, and this is her go-to when she wants something sweet. She says she wishes her younger self enjoyed more of it. :)

Also, she drinks alcohol, but she mostly saves it for special occasions with her friends.

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When Mum asks where all the peanut butter went, you just blame it on your sister and say she ate it all :) #PerksOfSibilings ? wearing @loungeunderwear Pearl set !

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This girl is not a workout newbie but she started posting her workout routines only recently. So far her focus has been going to different workout classes. She likes yoga, pilates, and some cardio exercises.

It’s been hard for her to stay consistent with exercise because of all the travelling and work that she does. But as I mentioned, she tries to exercise at least three days a week.

If you want to get a body like Kristina Mendonca, I have some great news! I’ve created something really special for you guys – Train like a model video course :)

It is a 5-day full-length video course that includes my combined knowledge on how the most gorgeous woman in the world train their body to get lean and toned!

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

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To warm up before her workouts, Kristina likes to push her body hard. She often does short, high-intensity workouts. When she’s at the gym, she’ll do 5 rounds of 100-meter sprints to get her body moving.

Sprinting is great for burning calories, but it also pushes your leg muscles to work HARD. So if you do a lot of sprinting, depending on your body type, your legs might bulk up. And if you don’t want to make your thighs bigger but still want to do high-intensity cardio that will help you burn tons of calories, I suggest you try interval-running.

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Someone call animal control…. there is a beached whale

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Sprinting isn’t the only cardio Kristina does. She grew up by the ocean in Australia, and she loves to swim recreationally. Recreational swimming is a great cardio workout and it also helps you improve other forms of exercise such as running and resistance training.


Kristina prefers to do bodyweight resistance training instead of weights, and she says it helps with her overall strengh, flexibility, and balance. Right now, she mainly into yoga and reformer pilates classes


Yoga is great to improve your flexibility while also become more toned, and Kristina loves doing it. Most women don’t feel like yoga causes them to bulk up, which is partially why swimwear models might like it so much.

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I actually didn’t mean to take a selfie… I just happened to be in front of a mirror with my phone in my hand and somehow it took a photo ??‍♀️ Wearing @houseofcb

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Reformer pilates can be a wonderful way to tone your muscles and get that model-like lean look. Like Kristina says, it can be great to help with your strength and balance too.

I like pilates, but some women have told me that they bulk up from reformer pilates. Some of these workouts include squats and lunges too, which can bulk up your thighs. All of this depends on your teacher and the style of reformer pilates that they teach. I recommend trying a few different classes to see what suits you.

If you continue to have trouble with reformer pilates, you can always try regular floor pilates instead. Here’s one of my favourite pilates workouts you can try out. This is a full body routine and you can do it at home :)

Thanks for reading and I hope you liked learning about Kristina’s diet and workout routine! If you missed my previous posts about Miami Swim Week models, you can read them all here.

Love Rachael xx

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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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