Rosie Huntington-Whiteley has been on my radar for a few years now. She’s worked as a Victoria’s Secret Angel, but her talents extend far off the runway. She’s an actress, designer, and overall powerful businesswoman. 

No matter what she’s doing, she always looks great. But that fantastic appearance takes a lot of work. Let’s take a look.

rosie huntington whiteley diet and workout routine


Guys, Rosie’s diet is seriously strict. She’s cut out a lot foods from her daily diet, but it works. And you really can’t deny the results.

She actively avoids eating dairy, sugar, and gluten. But she also avoids alcohol whenever possible. Rosie feels that by doing so, she can stay lean and feels her best. 

When she has an acne flair up—yes, even models get acne—she cuts out eggs until her skin recovers. 

Luckily, she’s always been pretty open about what she eats every day.


Before eating anything, Rosie starts her morning off by drinking a full liter of water. This helps keep her hydrated and makes it easier for her digestive system to wake up. 

As an added bonus, drinking that much water first thing helps her skin stay clear and look flawless.

After drinking her water, she cooks up a quick breakfast of eggs and spinach. She changes the way she prepares her eggs depending on her mood. But she prefers them boiled or scrambled. 

Along with the eggs and spinach, she whips up a fresh green juice. Her favourite recipe uses kale, more spinach, celery, cucumber, apple, and a touch of lemon juice. It’s packed with nutrients and vitamins and it helps jumpstart her day.

And the best part about the juice? It’s the perfect breakfast/ snack on the go. She can take it with her when she’s running errands or on her way to work.


For lunch, Rosie usually enjoys a fresh, filling salad. She spruces it up with lean proteins like chicken, turkey, and salmon. And of course, she adds plenty of green veggies.

When she’s making salads at home, she actively avoids using ingredients that are processed or high in sodium. This helps her avoid that feeling of belly bloat and makes it easier to get through the rest of the day without feeling sluggish. 

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Rosie’s goal is to cook lean dishes with clean ingredients whenever she can. For dinner, she sticks to lean proteins and fresh veg. If she has a big shoot or a show coming up, she reduces her carb intake. But if she’s between shoots, she’ll add some rice or potato to her dinner.

One of her favourite recipes is lemon roasted chicken served with a side of brown rice and sautéed kale.

She stuffs a medium-sized chicken with slices of lemon and garlic cloves seasoned with a touch of black pepper and salt. Then, she lightly sprinkles the skin of the chicken with olive oil and seasons it with more salt and pepper to taste. The whole chicken goes into the oven for 1.5 hours at 375 degrees Fahrenheit. 

While the chicken is cooking, she puts one cup of brown rice into one cup of chicken or vegetable stock, whichever she has on hand, and cooks the rice. She also steams shredded kale until tender and dark green. 

Once cooked, she serves the chicken with sides of rice and kale. She also adds a few slices of avocado and some lemon zest to the dish for a brighter flavour. 



Rosie eats so well when she’s at home so she doesn’t have to feel guilty or worry when she eats out at a restaurant with friends and family. She continues to try to make healthy choices when she dines out and always considers upcoming shows when she picks a menu item. 


Diet alone can only do so much and Rosie firmly understands the importance of exercise. But unlike many people who exercise just to maintain their body, she does it because she truly enjoys it.

Rosie grew up playing sports and being active all the time, and it carries over into her career. She likes to change things up based on her mood and her energy level.

When she’s feeling energetic, she’ll head out to a class at Body by Simone. These high-powered dance-based cardio sessions get her heart pumping quickly and keep her lean.

And for resistance training, she does Pilates or Yoga. These exercises are a great choice if your goal is to get lean and toned but without adding bulkiness.

If you want to get a body like Rosie Huntington Whiteley, I have something special 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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This is Rosie’s go-to bodyweight exercise routine that she can do almost anywhere. It’s particularly useful when she’s travelling for a shoot or a fashion show. 

For this workout, she uses absolutely no equipment other than a yoga mat. Here’s what she does:

  • Ab Crunch with Extended Leg – 30 reps each side
  • Triceps Shredder – 20 reps each side
  • Knee to Elbow Kickback – 30 reps each side
  • Arabesque Kickback – 20 reps each side

These exercises target different muscle groups, giving you a whole-body workout without forcing you to head to the gym. 

Keep in mind that you’ll still want to find other types of exercises to get your heart rate up. Building muscle and toning your body is only part of it. You still need cardio to help melt fat and achieve the results you want. 

A great way to start is with a HIIT routine. These short burst exercise sessions get your heart rate up, burn more calories than standard cardio, and give you a whole-body workout in a small amount of time.


You don’t have to do a fancy routine to get a little exercise in. And you don’t have to take expensive classes. Hop on YouTube and find a short routine you like to get you started. 

By taking the time and factoring these into your day, you’re able to improve your fitness quickly. 


Rosie Huntington-Whiteley knows what she’s doing when it comes to her diet and workout routine. But should you take things to the same level?

Ultimately, your body is unique. You may not need to cut the same foods out from your diet to see results. But you will need to be active and commit to making changes. Seeing consistent improvement requires a lot of determination and a willingness to try new things. 

If you’re looking for a great place to start, try my Lean Legs Program. I’ll help you jumpstart your fitness quickly, giving you the tools you need to make those changes last.

Thanks for reading!

Love Rachael xx

Featured Image credit: Kathy Hutchins /

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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