Lily Aldridge is one of the most popular models in the industry. She’s worked as a Victoria’s Secret Angel and graced the pages of the Sports Illustrated Swimsuit issue for three years running. But no matter what she’s doing or what she’s wearing, one thing is super clear: she works her butt off to keep her figure so perfect.

Sure, all models do, but Lily’s workout and diet routine is intense. Let’s take a look.

lily aldridge diet workout routine


Like most models, Lily Aldridge’s diet focuses on eating clean. That means she avoids processed goods and convenience foods whenever possible. This way she’s making sure to eat foods that are healthy. 

And the thing I really like is the fact that she doesn’t focus on keeping her weight in a certain range—she eats what makes her feel good.


Lily’s breakfasts are surprisingly simple. And they’re packed with protein.

She starts her day off with a few eggs cooked however she feels like that day. She typically likes them scrambled. 

But if she feels like she needs a little extra on the side, she adds some ripe avocado. This helps her get enough healthy fats to fire up her energy levels and get her ready for the day. 

She doesn’t typically drink coffee. Instead, she opts for a fresh juice or a green tea. Green tea is packed with antioxidants and just enough caffeine to give her that early morning pick-me-up without making her jittery later on.

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Who’s ready for the @VictoriasSecret #VsSwimSpecial ? March 9 #OnlyCBS ❤️❤️❤️

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For lunch, Lily likes to keep things fresh and veg-heavy. When she’s cooking at home or bringing her lunch with her, she sticks with a salad packed with plenty of fresh greens and a lean protein. Often, this means adding roasted chicken or salmon.

When she’s eating out, she tries to stick as close to her normal routine as possible. She’ll order a big salad full of veggies. 

One of her favourites salads has tofu instead of meat and is loaded with carrots, broccoli, beets, and perfectly cooked quinoa for added protein. This particular tofu salad is topped with a spicy chilli dressing.

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I’ll be taking over @infatuation’s Instagram feed and featuring all my favorite Los Angeles #EEEEEATS #InfatuationLA STARTING NOW ???

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Lily’s dinner are usually also quite simple. She tries to eat a homecooked meal every day and she does the cooking herself.

Most dinners feature a lean protein like chicken or fish and a side of roasted vegetables. But when her husband cooks, she’s more than happy to indulge in a grilled steak.

When this happens, she makes the side dishes. But she makes sure to pack plenty of flavours. Her favourite is a side of peas and prosciutto.

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Lunch by Caleb ??

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Just as with her meals, Lily likes to keep her snacking clean. When she’s on the go, she loves the cherry pie flavor Lara Bars. But if she has time to prepare snacks on her own, she often sticks with veggies and nuts.

She also likes to make protein smoothies. To make Lily’s favourite smoothie add protein powder, spirulina, and greens powders to almond milk. Mix it all well and top it off with some blueberries. This smoothie is full of nutrients, vitamins and antioxidants.

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??? #Healing #Cleansing ?

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You know my stance on cheat days. I don’t like them—I feel like they sidetrack my progress and leave me feeling bloated and gross. And it seems that Lily is no different. 

Lily keeps things clean whenever possible, but every once in a while, she not afraid to indulge, especially when eating out with her friends. Still, those splurges are rare and not part of her weekly routine. 

But Lily does have a favourite treat! When she wants to treat herself, she enjoys a cup of English breakfast tea served with a fresh scone and a side of clotted cream.

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Gilded Angels ✨ #VsFashionShow @VictoriasSecret

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She tries to get a workout in every day. Most days, she does cardio for at least 20 minutes and follows that session up with her favorite Ballet Beautiful exercises.


For cardio exercise, Lily loves to go for runs out side, tackling different types of terrain. She starts off on pavement and runs through the grass when she comes to a park. If there are stairs nearby, she’ll run up and down a few times to really push her heartrate and challenge her leg muscles.

When she’s not running or when the weather’s bad, she enjoys taking SoulCycle classes and boxing. 

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Working out is something I love, it’s a part of my daily life! It’s makes me feel strong, happy & powerful!! @victoriassecretsport

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Ballet Beautiful classes help her tone and stretch her muscles at the same time, building off of many of the same principles of Pilates. But it’s a bit more active and dynamic. And she can do most of it with nothing more than a mat.

  • Marching abs – 8 reps each side
  • Cross-legged side stretch – 1 rep each side
  • Lower leg lifts and circles – 8 reps each side
  • Outer thigh leg lifts with pointed toe circles – 8 reps each side
  • One-legged bridge with leg extension – 8 reps each side
  • Lunge with swan arms – 8 reps each side

She then repeats this routine another four times. 

Though Ballet Beautiful is her favourite form of exercise, she does try to vary things up. This helps her target different muscle groups and get lean and toned all over.

And if you also want to get lean and toned like Lily, I have some amazing news for you! I’ve created a 5-day video course which will help you achieve that model like body. All 5 workout videos are completely free and you can download them below :)

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Lily doesn’t hit the gym and lift heavy weights. Instead, she sticks to Pilates and yoga. During her Pilates sessions, she uses the reformer to add resistance and guide her poses. But she also uses resistance bands to further push herself. And her yoga sessions use her bodyweight alone to tone her muscles. 

The result is a super slim and toned look :)

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Hangin around ?? @VictoriasSport

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Lily’s workout and diet routine is pretty simple, even if it’s demanding.

If you decide to try it out, follow Lily’s advice. Do what makes you feel good. If you feel that you need to change up her diet to fit your body, do it. And if the exercise routines seem to strenuous, try one of my workouts and see if they work better. 

Remember, fitness is a journey. And your body may not respond to the same things that Lily’s does. Try different routines and foods and see what works for you best. 

Also, if you want to step up your game when it comes to training ad transform your body, you should know about my 3 Steps to Lean Legs Program. My Program will help you slim down and tone your whole body without adding unwanted bulkiness. I know that most personal trainers don’t really take into consideration that a lot of women prefer a more lean and slim look (myself included). That’s why I wanted to design something that will help you get that look.

My 3 Steps to Lean Legs Program consists of three parts – Cardio, Resistance Training and Meal Plan. And most importantly, all three steps are designed according to your specific body type which means you are going to get the best possible results :)

Also, for the second part of my Program – Resistance Training, I now have FULL-LENGTH videos you can follow from warm up to cool down. Let’s train together:

Love Rachael xx

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2 Responses

  1. hi quick question. what is included in the lean legs program and the video course program?

    i know the lean legs program include workouts tailored to certain body types, meal plans, recipes, and an ebook (is it possible to get a physical copy of this after purchase?)

    what about the video course program? are they just the videos? or do they also include an ebook, meal plans, or recipes?

    thanks! xx

    1. Hi lovely,
      Our Lean Legs Video Course is an additional feature sold separately from the Lean Legs program (ebook).
      The course has circuits from the Lean Legs Program only in full length video format.
      It includes 16 full-length workout videos – resistance training that will help slim down your legs as well as your upper body and core.
      The workouts are focused on getting you model-like toned legs and the full body exercise routine is (also) designed for your body type!

      The only difference is that it doesn’t have cardio and nutrition guidelines with recipes (those are in the ebook). :)

      Here’s the link to the Lean Legs Video Course.

      Diana xx

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