Home / / Pamela Reif’s Diet and Workout Routine

Pamela Reif’s Diet and Workout Routine

By Rachael Attard, Updated Aug 18, 2020

Pamela Reif is a gorgeous model but in addition to being a stunning Instagram influencer, she’s also a major foodie, cookbook writer and a fitness enthusiast.

So since a lot of you asked me about Pamela’s diet and workout routine, i decided to do some serious research. 

Let’s see what I found out :)


Pamela follows what she calls the “right diet.” And it’s a completely holistic approach to food and nutrition. She puts a lot of weight on eating right not just for her body, but for the globe.

It all comes down to sustainability. She recognizes that meat consumption puts strain on the environment. And while she does eat meat, she tries to keep the majority of her diet vegetarian and as heavily plant-based as possible. This means reducing the amount of meat she consumes and shifting her focus towards preparing veg-heavy dishes throughout the week.


Pamela used to start her days with a bowl of Muesli and a piece of marble cake. Now, she likes to keep things healthier and nutrient-dense. 

Her favourite breakfast is a chocolate blueberry smoothie bowl. She puts half an avocado, one frozen zucchini, a small banana, and cocoa powder to taste. The bowl then gets topped with a generous handful of blueberries. For added crunch and texture, she sprinkles it with coconut. 

If she’s eating on the go, she often makes a green smoothie using frozen spinach, wheatgrass, frozen broccoli, banana, fresh ginger, cinnamon, and water. For protein, she uses hemp protein powder.

Keep in mind that both of these smoothies are sweet, but they’re not terribly fruity. If you like that added sweetness, try one of these great smoothie bowls.


Pamela’s lunches are often protein-packed so she can recover from her morning workouts more easily. 

She sautés sliced zucchini, fresh baby spinach, cherry or grape tomatoes, and salmon in a skillet with a touch of oil. While the ingredients cook, she poaches an egg which goes on top of the finished dish. 

The result is a nutrient-dense protein-packed dish that’s light enough to keep you full without feeling bloated. Don’t get me wrong…I love a good poached egg, but they’re tricky to make. If you’re worried about your skills in the kitchen, try this recipe for a simpler take.

View this post on Instagram

? daily spirulina shots, sweet potato fritters with avocado, orange infused chia puddings with berries and plant based milk, fennel-apple salads with baby spinach and turmeric dressing, beetroot soups with sprouts and cashew creme ♥️ BEST FOOD I ever got served during vacation. 100% my taste and I seriously liked EVERYTHING. The dishes itself, preparation, flavors, textures .. always on point ? – The food plan of my Energizing Program at @velaaprivateisland is different to the normal hotel menu tho. Since it was personalized to my preferences they created a very plant-based and clean meal plan. Giving me tons of healthy fats each day with nuts, nut creams, pesto sauces, hummus, avocado, etc. ?? Only sugars are from fruit ? no onions & garlic because I dislike them, not so many cruciferous vegetables because my tummy has a hard time handling them ? no cow’s milk ? and no fish like tuna or salmon for me (environment, overfishing and heavy metals ?) – and guess what, no problem at all! The meals are sooo diverse and so incredible delicious ? couldn’t wish for more!! #cleaneating #madeeasy #nomnom #velaaprivateisland // Anzeige

A post shared by Pamela Reif (@pamela_rf) on


For dinner, she tries to keep things simple and hearty. Her favourite dish is a vegetable soup that uses tons of fresh produce.

She adds sliced zucchini, broccoli florets, shredded kohlrabi, fennel, celery root, parsnip, and carrots. Then, she adds tomato passata, quinoa, and a bit of water. For added flavour, she uses sea salt to season the broth.

While you can cook it in a normal pot, Pamela prefers to use a pressure cooker.


Pamela prides herself on eating a healthy diet the majority of the time. But that doesn’t mean she didn’t have to make some serious changes. In fact, she used to eat marble cake every morning as part of her breakfast.

This daily splurge didn’t cause her to gain weight. But it did derail her progress at the gym.

She doesn’t believe in depriving herself of anything. Instead, she likes to fuel her body with what it needs when she needs it.



Pam puts a lot of effort into keeping her body in great shape. And she does it by targeting specific muscle groups. But best of all, she does it without using gym equipment. This allows her to get the same quality workout no matter where she is.


For cardio, Pamela often goes for a run. But she also likes to incorporate cardio elements into her strength training routines. 

  • Jumping jacks – 30 seconds
  • Squat jumps – 30 seconds
  • Plank jacks – 30 seconds
  • Mountain climbers – 30 seconds

These exercises are super simple to do and keep your heart rate up throughout your workout. You can do just these exercises for several repetitions or incorporate them into other exercise routines to create a HIIT workout that targets your full body. 



Pamela loves doing booty workouts and this is one of her favourite routines: 

  • Squat with core twist – 30 seconds
  • Jump squat with pulse – 30 seconds
  • Squat walk alternating sides – 30 seconds
  • Squat hold – 30 seconds
  • Plank to jump squat – 30 seconds
  • Straight leg kickback – 30 seconds each leg
  • Donkey kick with pulses – 30 seconds each leg
  • Plank with kickback – 30 seconds each leg
  • Leg circles – 30 seconds each leg
  • Leg kickback hold – 30 seconds each leg
  • Repeat

The workout targets her glutes, thighs, and abs. If you’re worried about all those squats bulking you up, try this routine instead. 

View this post on Instagram

Raffaelo? .. I say Coconut Bliss Balls ?

A post shared by Pamela Reif (@pamela_rf) on


Yes, Pamela LOVES to work out her abs. But it’s because they’re the core muscles used for so much of your body’s natural movement. When they’re strong, you’re better able to move and prevent injuries. Here’s what she does:

  • Leg lift circles – 30 seconds
  • Reverse crunch leg lifts – 30 seconds
  • Leg lifts with cris-cross movement – 30 seconds
  • Cross crunch with leg lift- 30 seconds
  • Russian twist – 30 seconds
  • Leg lift – 30 seconds
  • Flutter kicks – 30 seconds
  • Toe taps – 30 seconds
  • Reverse crunch leg lifts – 30 seconds
  • Roll ins – 30 seconds
  • Bicycle crunches – 30 seconds
  • Side plank pull – 30 seconds each side
  • Side plank reach through – 30 seconds each side
  • Static side plank – 30 seconds
  • Plank back and forth – 30 seconds
  • Cross spider plank – 30 seconds
View this post on Instagram

sun kissed

A post shared by Pamela Reif (@pamela_rf) on


Pam’s arm routine also targets her abs at the same time. Like her other routines, all she needs is a mat. 

  • Push-ups – 30 seconds
  • Shoulder taps – 30 seconds
  • Side push-up left arm – 30 seconds
  • Side push-up right arm – 30 seconds
  • Break – 30 seconds
  • T rotating plank – 30 seconds
  • Up-down plank – 30 seconds
  • Superman – 30 seconds
  • Superman with rotation – 30 seconds
  • Break – 30 seconds
  • Triceps dips – 30 seconds
  • Reverse static plank – 30 seconds
  • Plank – 30 seconds
  • Plank with rocking back and forth – 30 seconds

Most of these exercises will work to give you tone without the bulk. Remember, bodyweight exercises are the BEST way to tone without packing on muscle. 



Pamela Reif’s diet and workout are designed to keep her healthy without being too restrictive or taking up too much time in her already busy day. Do what your body needs and don’t be afraid to push yourself both on the mat and in the kitchen. You’ll feel better for it, just like she does!

Picture of Rachael

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.

Leave a Reply

Your email address will not be published. Required fields are marked *


This site uses Akismet to reduce spam. Learn how your comment data is processed.

16 comments on “Pamela Reif’s Diet and Workout Routine”

    Mitzy says:

    Sorry, I beg to differ. If you look through Pamela’s IG, she does lift ‘heavy’, in fact she lifts anywhere from 3 to 60+kg. If you look at her ‘glutes’ story highlight, she is doing hip thrusts for 52kg and 62kg which is a range that most females consider heavy. That being said, it’s important to note that she does lots of circuits meaning she does weighted squats then she goes on to do squat jumps which is different from the traditional weightlifting pattern where you lift and rest for 1min+. I feel that, this style of training is what gave her results, not forgetting genetics of course. It’s not because she never lift weights or ‘heavy’ weights. I appreciate all your blog post which dedicates to losing muscle mass. That being said, it is important not to mislead users by completely omitting the fact that Pamela does in fact lift weights and not just do cardio.

      Tijana - Lean Legs Support says:

      Hi lovely <3

      We or Rachael are definitely not trying to mislead anyone! I just saw the highlight you are talking about (I honestly never saw it before, she has soooo many highlights) and that's definitely lifting heavy.

      I will let Rachael know and I'm sure she will take another look at Pamela's Instagram and the article and revise the review - as soon as her baby girl lets her, of course, since I know they are both sleep-deprived these days.

      In any case, thank you for pointing it out, feedback is very important to us! <3


    Mitzy says:

    Pamela also lift weights. You can see from her IG. I think you should also include that in her workout above.

      Ana - Lean Legs Support says:

      Hey lovely,

      Thank you for suggesting, we may revise it since she might have changed her routine.
      But she definitely doesn’t lift heavy and that is something which would affect her results greatly. :)


    Adriana says:

    The rachaelattard is literally the BEST loss weight blog.I read it everyday.I.m also grateful I found https://bit.ly/2SoOdx3 help me a lot to lose weight.Hope this method to help others too.

      Sandra - Lean Legs Support says:

      Hey lovely,

      Thanks for the support <3


    Dipesh says:

    Hii tell me can boys also follow these routine and exerecises if yes then tell me correct routine schedule and if boys cant do this all so tell me best morning routines and workouts and exercises which helps me to keep my body healthy and fit.
    sankalpking4@gmail here is my email and 9407504297 and imy contact details. Send me the perfect daily morning routine plans and exercises to keep fresh, healthy and fit.

      Sanja - Lean Legs Support says:

      Hi Dipesh,

      Rachael’s products aren’t meant for a male body – you might be able to do the cardio and follow the nutritional guidelines but as for the workouts – I would suggest you to find a PT that will help you with modifying the program or even make a new plan based on ours to match your goals. As you already know, males have much more testosterone (and general hormone balance is completely different) which will help with muscle building, and males usually don’t tend to retain fat as females do, so you would find it easier to lose weight if that’s your goal. :)

      Hope this helps a bit!


    Chris says:

    Hi ladies, with the diet part Pam only mentioned three meals a day, yet dietitians and nutritionists say to have 6 small meals a day. If I signed up to the program what is the diet like 6 small meals or three a day?

      Sanja - Lean Legs Support says:

      Hi lovely,

      thanks for reaching out! <3

      Rachael's meal plans include breakfast, lunch, dinner, and snacks :) You don't have to follow Rachael's meal plan to get results. As long as you're following the Program and eating a healthy diet on a slight calorie deficit (super slight, 200-300 calories), you will get results!

      I hope this helps, please let me know if you have any questions! xx


    Steph says:

    Hi, my daughter has Anorexia because she wanted to be like Pamela Reif. This routine should Not be allow for teenagers, her diet and routine is not for young people who need to keep grow up. Also the body type is important and just a certified trainer knows that.

      Tijana - Lean Legs Support says:

      Hi lovely,

      I’m so sad to hear this, honestly! You can’t imagine how many teenage girls contact us and Rachael asking for advice – it’s just a terrible notion that some girls aspire to have an adult’s body (some of them even photoshopped or achieved by plastic surgery) at the age of 12-13. :/ Luckily for us, most times they say how old they are or Rachael can see their Instagram pictures and deduce their age and we insist on telling them their body is still developing and that they should talk to their parents about what’s troubling them. And yes, for an adult who wants to follow Pamela’s routine, it’s important to know that what works for Pamela may not work for them, especially if they are endomorphs, for example.

      I just hope your daughter is better now and that she accepts herself <3


    Shivangi Bhalla says:

    I am 36-27-36 in measurements, but I want to get abs and a snatched waist. Help pls.

      Ana - Lean Legs Support says:

      Hey lovely,

      I suggest that you send an email to info@rachaelattard.com and we will gladly send you some helpful tips! :) xx


    Fiya says:

    Ive been doing chloe tings videos for about 2 months and i havent seen a change i was eating right and following all the things i was suppose to do in able to lose weight for those 2 months i havent lose any weight i did on my theighs and my arms but it is harder for me to see an actual change in my stomece. My Question is what do i need to do to lose weight because i dont want to give up i just want to see a change in my body and have the weight change every one is having.

      Sara - Lean Legs Support says:

      Hi lovely <3,

      Thanks for reaching out!:)

      Belly fat has a lot to do with your nutrition. <3

      Here’s something that might be useful

      Please let me know if there’s anything else I can help you with! <3