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Rihanna’s Diet and Workout Routine

By Rachael Attard, Updated Sep 15, 2021
Rihanna diet and workout routine

You’ve probably heard the news — Rihanna is now a billionaire! She’s the wealthiest female musician in the world. Congrats to her for accomplishing so much!

Rihanna is obviously amazing as a singer, performer, and businesswoman. She’s also maintained an incredible body!

As we’ve seen with other musicians, including Beyonce, performing on stage with music and dance takes a lot of cardio and strength! I’ve loved learning more about what exactly Rihanna does to stay in such good shape.

Rihanna’s Diet

Diet is a major component of Rihanna’s overall health. She focuses on eating whole foods that provide her with lots of vitamins, nutrients, and hydration. Protein is really important to Rihanna, and she eats all types of meat, poultry, and fish on a regular basis. She also makes sure to eat plenty of vegetables.

Eating well helps Rihanna stay energised throughout her day. She also credits eating a good diet with having glowing, vibrant skin. She loves eating food packed with the Barbadian and Guyanese flavours that she grew up eating as a child.

Rihanna works with a personal chef named Debbie Solomon, who prepares lots of meals from the Caribbean for Rihanna. She even travels with Rihanna and cooks for her on the road. When traveling, Debbie brings along her own spices so that Rihanna can always have flavourful meals. The spices include Maggi cubes, curry, jeera (also called cumin seeds), Old Bay seasoning, adobo, garlic granules, onion granules, and five-spice.

RELATED POST: Spices to Spice up Your Fat Burning

What Rihanna Eats for Breakfast

Rihanna eats the same thing for almost every breakfast. Her meal is full of protein, healthy fats, and a good amount of carbs. Here’s what she eats:

  • Four boiled eggs
  • One slice of toast with the crust cut off
  • Fruit, typically berries, pineapple, mangoes, or papaya

She loves eating this meal with a side of hot sauce. Her favourite kind is Jamaican Scotch Bonnet Pepper Sauce.

Sometimes, if Rihanna wants a lighter breakfast option, she will eat egg whites, pineapple, and hot water with lemon for breakfast.

RELATED POST: Are Eggs Good for You?

What Rihanna Eats for Lunch

Rihanna will eat a variety of different dishes for lunch, but one of her go-to meals is a salad with fish for protein. She also loves various pasta dishes with a side of chicken, along with some vegetables.

One of Rihanna’s favourite salads is a mix of heirloom tomatoes, buffalo mozzarella, cherry tomatoes, basil leaves, and balsamic glaze.

What Rihanna Eats for Dinner

One of Rihanna’s favourite meals that Debbie prepares is an anti-inflammatory curry chicken with potatoes. Here’s what’s in the curry:

  • Chicken breast
  • Low-sodium chicken stock
  • Extra-virgin olive oil
  • Garlic granules
  • Onion granules
  • Old Bay seasoning
  • Lawry’s Seasoning Salt
  • Jamaican curry
  • Cumin
  • Black Pepper
  • Butter
  • Potatoes
  • Green ONion
  • Scotch Bonnet pepper
  • Garlic clove
  • Fresh thyme
  • Onion

You can read the full recipe from Rihanna’s chef here. It looks delicious. :)

Rihanna also likes to eat a mixture of fish, potatoes, and vegetables for dinner. She’ll switch up the types of fish and veggies to make the meal more interesting. This is a great way to eat a nutritious meal that’s also delicious!

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Rihanna’s Favourite Snacks

Rihanna eats pretty healthily most of the time, but she likes keeping snacks in her house in case she wants a treat. Some of her favourite snacks include:

  • Different types of Cheetos, including regular and hot Cheetos
  • Cup o’ Noodles
  • Oreos
  • Garlic olives
  • Golden Grahams cereal
  • Red and white wine and vodka
  • Frappuccinos
  • Soda

RELATED POST: Top 7 Healthy and Easy Snacks

Rihanna’s Workout Routine

Rihanna has done a variety of different workouts over the years. She likes trying new things, and she’s has had a few different trainers at different times too. In general, her workouts help keep her heart healthy and her body strong so that she can perform well on stage.

She also enjoys eating a lot of different types of food, and she doesn’t want to give that up in order to keep her great figure. Rihanna’s willing to burn a lot of calories in the gym so that she can be less careful with her diet.

Rihanna’s pretty dedicated to getting her workouts in. She doesn’t always have a lot of spare time! Once, during a tour, Rihanna would meet with her trainer at 2 a.m. in order to work out!

Cardio Workouts

Rihanna does a variety of different types of cardio workouts on a regular basis. She likes to switch up the cardio, so she’ll run and do Tae Kwon Do. She also likes to do full-body Capoeira, which is a Brazilian martial art that combines acrobatics with dance. Rihanna also does regular dance-focused workouts, which are a great form of cardio and help her prepare for the stage!

When doing cardio workouts, Rihanna tries to keep moving throughout the entire routine without taking breaks. She likes to keep her heart rate at about 80 percent max.

To prepare for her breakout acting role in the movie Battleship, Rihanna trained with the military. She performed some military drills, including a lot of high knee workouts, sprints, and other workouts. She said the training challenged her!

Celebrity trainer Harley Pasternak has worked with Rihanna, along with other celebs like Miley Cyrus and Mandy Moore. Harley says that the number one workout he recommends for his clients and women in general is walking! He recommends trying to get in about 12,000 steps a day, especially if it is your primary form of exercise.

RELATED POST: Why You Need Cardio for Lean Legs

Resistance Training

Rihanna likes to make sure that she’s regularly training different parts of her body. She does fairly standard strength training moves to do this. Some of her go-to exercises include:

  • Squats
  • Lunges
  • Shoulder presses
  • A variety of different types of sit-ups, including sit ups with torso rotations
  • Plank holds
  • Knee lifts

She also really likes doing calisthenics, which are resistance-training moves that rely on her own body weight. Some examples of calisthenics moves include pull-ups, pushups, dips, jump squats, and lunges.

In addition to strength training, Rihanna likes to do Supraformer Pilates workouts. A Supraformer is a type of Pilates apparatus that is 10 feet long and 4 feet wide (3 meters long and around 1 meter wide). An instructor can control the apparatus, elevating it and changing the angles of it. This makes it an extra-challenging type of Pilates.

Pilates can be an excellent workout. It strengthens the muscles, improves posture, and can help with balance and stability too!

RELATED POST: Why I Prefer Bodyweight Training to Lifting Weights

Rihanna’s Ab-Focused Workout

Rihanna has amazing abs, and she really likes to focus on training them during her workouts. Ary Nuñez, one of Rihanna’s trainers, created this ab-focused routine for her.

  • Full-Range Sit-Up, 32 reps
  • Sit-Ups with Torso Rotations, 32 reps on each side
  • Hold Plank, 32 seconds, repeat 3 times
  • Active Plank, 32 reps
  • Roman Rotator, do as many reps as you can

Final Thoughts

Rihanna has accomplished so much throughout her life, in part due to her incredible work ethic. I love that you can see Rihanna’s passion for life and commitment to working hard in her diet and exercise routine too.

She picks foods and exercises that she loves, that make her feel good, and that keep her healthy. And we should all try to do that. :)

Any other celebs you want to know more about? Let me know!

Love, Rachael xx

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.

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