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When you think of a fit body, your thoughts probably immediately go to one of the Victoria’s Secret Angels and supermodels strutting on the runway as the whole world seems to be watching (and while the VS annual fashion show has been canceled, there are some hints that it could return in a different form).

Yes, half of those killer model bodies are mainly due to genetics (they’ve definitely been blessed with their height and the right proportions), but they also pay A LOT of attention to their diet regime and workouts.

The Victoria’s Secret models work all year round, and they can be called for lingerie or a sportswear shoot at any time. Victoria’s Secret diet plan helps them stay in excellent shape almost always.

WHAT DO VICTORIA’S SECRET MODELS EAT IN A DAY?

Josephine Skriver (one of my favourite Victoria’s Secret models) explained, ‘’You need to find out what works for you and your body to get you to your goal. Half of it is genetics, half of it is what you do.’’

As models are asked constantly about their diet and exercise regime, I’ve collected everything I could find via their social media and interviews.

I’ll share their most popular meals, as well as 6 diet rules I found in common with all of the most popular VS angels and models – from Sara Sampaio and Candice Swanepoel to recently joined angels Barbara Palvin and Kelsey Merrit.

So, let’s take a closer at Victoria’s Secret model diets.

 

victoria secret exact diet plan

WHAT DO VICTORIA’S SECRET ANGELS EAT FOR BREAKFAST?

Some models prefer to start their day with breakfast that’s high in protein and fats, while others prefer something that’s higher in carbs.

VS Angels’ favourite brekkies include:

  • Oatmeal
  • Overnight oats
  • Eggs and avocado toast
  • Protein smoothie
  • Smoothie bowl
  • Homemade granola or fresh fruit with Greek yoghurt

It seems like the Angels, as well as the rest of us, are obsessed with oatmeal (with blueberries and walnuts).

Stella Maxwell and Lorena Rae seem to love it and, according to this vlog, Romee Strijd is also a huge oatmeal fan.

But, since she’s also an avocado lover – Romee will sometimes gladly switch the oatmeal for some delicious eggs and avocado toast.

Sara Sampaio usually makes eggs and avocado toast, or Greek yoghurt with fresh fruit, to kick-start her day. And if her schedule allows, she likes to make some healthy protein pancakes.

For Barbara Palvin, breakfast often includes overnight oats or homemade granola with Greek yoghurt. Both options are full of fiber and have at least a little bit of protein.

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WHAT DO VICTORIA’S SECRET MODELS EAT FOR LUNCH?

When it comes to lunch, in most VS models’ diets you will find lean proteins and plenty of fresh or cooked veggies. A typical day can include:

  • Chicken salad with brown rice/quinoa and fresh veggies
  • Grilled chicken with teriyaki sauce and greens
  • Grilled fish with fresh or boiled veggies 

Kendall Jenner and Bella Hadid usually go for chicken salad with fresh veggies and brown rice or quinoa.

Gizele Oliveira mostly follows a pescatarian diet, so she often has grilled fish with fresh veggies.

Martha Hunt likes to make her own salads and healthy dressing. She enjoys anything with kale, avocado or arugula. To make her lunch more protein-rich, she’ll add tuna or chicken.

Jasmine Tookes and Josephine Skriver work out together a lot, so they often have the same thing for lunch. And one of their all-time favourites is grilled chicken with teriyaki sauce and green veggies.

(Btw, check out their joint IG profile, JOJA, if you haven’t already. Seriously, they are the cutest!)

WHAT DO VICTORIA’S SECRET MODELS EAT FOR DINNER?

Most VS Angels like to have a light dinner, especially the ones who prefer to start their day with a more filling breakfast.

Candice Swanepoel is a good example! She often has a light dinner, something like veggie soup, especially when she eats a more filling lunch. And she usually has a big breakfast (eggs with bacon are her faves).

So, what’s your typical VS angel’s dinner:

  • Veggie soup
  • Salad with lean protein, such as chicken or fish
  • Fresh veggie salad 
  • Sushi
  • Chicken with roasted veggies 

Adriana Lima, now a former VS model, but still an absolute icon, often makes a fresh salad with chicken for dinner.

Kelsey Merritt may be a relative newcomer, but she already knows that a VS angel needs to have an excellent diet. So, for dinner, she usually eats out but she always picks the healthiest option: fresh veggie salad or fish.

Devon Windsor prefers to cook, and she often makes a Thai chicken soup.

Lily Aldridge is one of the few models who likes to have a more filling dinner, so she sometimes likes to indulge in a grilled steak!

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 

you make miso happy. ?

A post shared by Romee Strijd (@romeestrijd) on

ARE SNACKS INCLUDED IN THE RUNWAY MODEL DIET PLAN?

Most Victoria’s Secret models like to have healthy snacks available at all times. They often work long hours, so it’s good for them to have something nutritious close by.

So, here are some of their favourite snacks:

Former VS Angel, Alessandra Ambrosio, always pre-packed her healthy snacks before going to work, and her faves were chia seed energy bars, almonds and fresh fruit.

Also a former VS model, Izabel Goulart, has one of the toughest and healthiest routines in the industry. She’s extremely dedicated to health and fitness and it definitely shows! I mean, just look at her!

 
 
 
 
 
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???? I have a thing for fruit stand! #italy #positano #vacation

A post shared by Izabel Goulart (@izabelgoulart) on

Izabel always has a post-workout snack that is most often a protein shake. And protein shakes are truly one of the best post-workout snacks.

Behati Prinsloo’s favourite snacks include golden berries, pumpkin seeds and organic almonds.

And the gorgeous Gigi Hadid always makes sure to have healthy snacks on hand. Her faves? Well, it’s actually hummus with carrots and fresh fruit. The same goes for her close friend, Kendall.

If you’re interested to test out Victoria’s Secret diet plan for 7 days, but you’re not sure where to start, I have a 7 Day Meal Plan that is gluten, dairy and refined sugar free. :)

You can sign up below!

 

6 THINGS ALL VICTORIA’S SECRET DIET PLANS HAVE IN COMMON

  1. Victoria’s Secret models focus on eating a lot of protein and veggies
  2. All VS angles embrace healthy fats and protein more than carbs. They usually eat their carbs in the morning. Carbs they eat are: sweet potato, brown rice, Ezekiel bread, oatmeal, etc.
  3. The VS girls eat in moderation (they practice portion control). They usually eat more than 3 times a day, but some of them like Georgia Flower do more intermittent fasting.
  4. Models tend to always have healthy snacks with them – fruit, nuts and protein bars.
  5. They focus on 80/20 rule: eat healthy most of the time, but have the occasional treat meals.
  6. Eating healthy is their lifestyle, not a sporadical thing.

FAQ ON VS MODEL DIET 

faq victoria secret diet

1. DO VICTORIA’S SECRET ANGELS HAVE CHEAT DAYS?

Well, yes! They are more likely to have cheat meals, or what we like to call them, ”treat meals,” than cheat days.

As Gigi Hadid said in one interview “Eat clean to stay fit, have a burger to stay sane.”

Each model has different foods that they enjoy when having a treat meal.

For example, Adriana Lima loves nothing more than a good chocolate cake and she admits that is hard for her to control herself when it comes to chocolate, but she’s not the only one!

Karlie Kloss and Shanina Shaik are all about that chocolate, too. So, every day, Karlie indulges in a bit of dark chocolate. Her favourite brand is Hu Kitchen Dark Chocolate. And Shanina occasionally treats herself with vegan hot chocolate!

Elsa Hosk and Taylor Hill, on the other hand, prefer something more savory for their treat meals. So, for Elsa, a perfect meal is actually a grilled cheese sandwich, and, for Taylor, pizza!

But remember, the models eat a healthy diet the majority of the time, so they can handle cheat meals, or even cheat days, from time to time.

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

A post shared by Karlie Kloss (@karliekloss)

2. HOW OFTEN DO MODELS EAT ON VICTORIA’S SECRET DIET PLAN?

The Victoria’s Secret models try to stick to 5 smaller meals per day, eating every 3 hours.

They also eat the majority of their carbs earlier in the day, rather than at night. This is because your body can metabolize carbs better in the morning (and post-workout) and is less likely to store carbs as fat at these times.

3. WHAT DO MODELS EAT BEFORE THE VS SHOW?

To get in perfect shape before the show, the Victoria’s Secret models avoid all sugar (except natural sugar found in berries), alcohol, salt and limit their carbohydrate intake.

For the majority of models, their carb sources come from vegetables; however, they do allow Ezekiel bread and brown rice twice per week.

But some models get even stricter a couple of weeks before the show. Shanina Shaik cuts out ALL carbs except those in veggies.

 

4. HOW MANY CALORIES DO VICTORIA’S SECRET MODELS EAT?

OK, so this varies. Bridget Malcolm said she was once asked to eat as little as 800 calories.

Eating anything less than 1200 calories per day is super low and it’s likely to damage your metabolism and cause all sorts of health issues. And if your goal is to lose weight, a damaged metabolism will just make it harder for you.

But then you have Taylor Hill who says she eats up to 3000 calories per day when she trains extra hard for the show. And if you consider that Taylor really trains like an athlete, that doesn’t sound so strange.

But on average, I would say most VS models eat 1500-2000 calories per day- judging from their vlogs and social media.

RELATED POST: HOW TO CALCULATE YOUR DAILY CALORIE INTAKE

5. DO VS ANGELS DRINK ALCOHOL?

Generally speaking, VS Angels tend to avoid alcohol, especially before the show! They know that alcoholic drinks are basically empty calories (meaning there are no nutrients) and can get you looking bloated.

Also, they know that our bodies burn off the alcohol before they burn food so any food that you eat when drinking or afterward, will most likely be stored as fat.

But they do allow themselves a glass or two of wine for social occasions!

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 

Wishing everyone a very happy new year! CHEERS!!!

A post shared by Jasmine Tookes (@jastookes) on

6. DO VICTORIA’S SECRET MODELS DO INTERMITTENT FASTING?

Intermittent fasting is something I would highly recommend, and I know that some Angels also do it.

It improves your energy levels, regulates your appetite, and it can be beneficial for weight loss. So, I’m not surprised that some of the girls also know all about the benefits and gladly do intermittent fasting.

Georgia Fowler and Bridget Malcolm said that this method works really well for them.

And I know that Bella Hadid’s and Adriana Lima’s nutritionist, Dr. Passler, also recommends intermittent fasting.

7. WHAT IS VICTORIA’S SECRET WORKOUT PLAN?

All Victoria’s Secret Angels and models that are walking in the show exercise almost every day, especially 2-3 months leading up to the show. They train like athletes – some even two times a day.

I wrote a separate post on Victoria Secret Model Workouts where you can get a closer look at their exercise program.

 

8. IS VICTORIA’S SECRET MODEL DIET HEALTHY?

Judging from what VS angels and models share, they seem to follow an extremely healthy lifestyle- working out every day and focusing on whole, healthy foods.

And, as they are working for a lingerie brand that seems to like curves and having a healthy and fit looking body (most of the time), what models eat in a day seems to be well proportioned and it supplements their workouts.

But, you need to remember they strut down the runway in their lingerie for work, so their body appearance, maintaining their weight and looking fit are their #1 priority.

And they have a team of a dozen people every time they shoot!

If you can not work out every single day (like most of us can’t!), or eat healthy at every possible meal like this diet for models requires – just do your best!

Adopt the 80/20 rule and make sure 80% of your time you’re making healthy choices.

I hope you liked this blog post, and if you have any blog post requests, let me know in the comments section! 

Love Rachael xx

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.

100 Responses

    1. Thanks for your great feedback, hun! We wish you all the best on your fitness journey! <3

  1. Hi I am a sophomore cross country and track runner I run twice a day a mile of hills in the morning with box jump exercises then usally three miles at 8 minute mile pace then abs butt and arm workouts and I am still “skinny fat” with no muscles .do you have any tips of how to get lean toned muscles ?

    1. Hi lovely,

      If your goal is to slim down and get toned, following the right type of workouts and diet for your body type will help you achieve your goals faster so we should start with that. Feel free to take Rachael’s Body Type Quiz and tell us the results so we could give you some guidelines. You can email us at info@rachaelattard.com :)

      Also, if your goal is to get lean and toned muscles and avoid any bulkiness, the best exercises to avoid are those where you can feel your quads burning. This includes squats, deadlifts, lunges, and overdoing it on the HIIT exercises including burpees, jump lunges, jump squats and box jumps.

      I hope that helps. xx

      Love,
      Len

  2. Hi, im a high school student, almost finishin high school, i did loose weight in december due to not really eating a lot and tend to stay on the weight but somewhere i started to pick up weight again, im going to try these things, and give it ago xx

    1. Hi lovely,

      Since you’re still considered underage, your body is still going through a lot of transformations so ​if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
      Wishing you the best of luck! xx

  3. I want to have a healthy diet and i want my body to looks like one of these model and i dont wanna gain weight

    1. Hi lovely,

      Thanks for reaching out! I completely understand how you feel and I’ll do my best to help! :)

      If your goal is to slim down, there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training and adjust your diet for weight loss.
      I have a very detailed blog post that will help you learn how to slim down your legs so please go give it a read.

      It will definitely help! :)

      Love,
      Len

  4. Hi.
    Im a full time model based in UK.
    I used to be so skinny, healthy and fit but I have lost my high metabolism and started to put on weight, I’m still size xs but I really want to tone up.
    I will try everything you said and see if it helps me.
    Thank you xx

    1. Hi lovely,

      I’m sorry to hear that. :( One of the most effective ways when it comes to losing weight is following the right type of workouts and diet for your body type. That includes following your ideal daily calorie intake and macros. Also, If you have ever done any super low-calorie diets in the past, this will affect your metabolism and make it harder for you to lose weight.

      Sometimes weight loss isn’t just about calories in and calories out. Your body is a lot more complicated. Any issues with gut health, hormones, thyroid, cortisol, or nutrient deficiencies can actually make a HUGE difference to your weight. Please have a read of this blog post as it explains these situations in more detail and you’ll be able to see if any of these sound like you.

      If you need more help or tips, feel free to email us at info@rachaelattard.com

      Love,
      Len

  5. I want to have a models body like kendall jenner or gigi hadid but I have bulk muscular thighs and I want toned slim long legs like a model. My goal as just an average teen is to look slim and tall. I want to be a model when I grow up but I’ mself consious about myself.

    1. Hi lovely,
      Thank you for reaching out! :)

      ​Since you are still a teenager, your body is still going through a lot of transformations so ​if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.

      Wishing you the best of luck! xx

      Love,
      Len

  6. Good evening, or morning or afternoon. When ever you see this I guess. I would like to start a diet, mainly to lose belly fat. But I’m not sure what to eat, or drink. Or what to do to exercise. Please help?

    1. Hi lovely,

      Getting rid of belly fat is almost 100% related to your diet. The only way to get rid of this fat is to lose overall body fat which is done through consuming less calories than your body uses (eating at a calorie deficit).

      As for the workouts, any type of resistance training helps, but generally, HIIT gets the quickest results. High-intensity cardio such as running also helps a lot.

      For more helpful tips please have a read of these blog posts:

      How To Lose Lower Bely Fat

      Favorite Ab Workout

      Best of luck! xx

      Love,
      Len

  7. I loved all the information on how the VS models eat etc. Back in the day I had a body like that I am going to work really hard to get close to that again, u am in my 50’s.

    1. Hi lovely,

      Age doesn’t really matter when it comes to starting a fitness journey. Your dedication and persistence is the key. :)

      Feel free to can check out Rachael’s 3 Steps to Lean Legs Program It was designed specifically for girls who are struggling to slim down not just their legs but their whole body and women in their 40’s and 50’s were able to achieve great results too. :)

      If you need help or tips, feel free to reach out anytime. xx

      Love,
      Len

  8. Hi I’m obese. I love chocolate though I’ve learned to control it. I’m an emotional eater. My body makes me self conscious. I used to have a sexy body but now I am insecure. I want to lose at least 20kg. I enjoy walking. I’m active. I can’t jog. I love drinking water. I’ve recently been told by a dentist to avoid apple cider vinegar and lemon juice for the sake of my teeth. I just need a good long term eating plan for me and my family. Tx

    1. Hi lovely,

      thanks for reaching out! <3

      The first thing I need to ask is if you know your body type? If not, no worries! You can take Rachael's free body type quiz here. Once I know your body type, I can give you advice and tips that are body type specific <3

      Love,
      Sanja

  9. Hi im jane! Im 25 years old , 5’7 height and 71.6 kg.. I really wanted to loose weight and some diet meals but i have Peptic Ulcer .. Any diet plan and exercise whould you recommend for me? Thank you in advance!

    1. Hi lovely,

      thanks for reaching out! <3

      Do you know your body type? If not, no worries! You can take Rachael's free body type quiz here. Once I know your body type I can give you some advice and tips! <3

      Love,
      Sanja

  10. hi, im 20 yrs old and 74 kgs with 5’8″ height although i look normal but there is unwanted weight in some area like tigh and shoulder and hips also i have some saggy checks which makes me uncomfortable , plz tell me abput my checks

    1. Hey lovely,
      If you want to lose weight from some part of your body, you need to lose weight all over.
      If you could tell me your body type, I could give you some workout and diet tips on how to lose weight in a healthy way :)
      Love,
      Marina

  11. Hello Diana,
    I’m 17 and 250 pounds(109 kg) and I am hoping to loose a bunch of unhealthy weight, I’ve tried a lot of stuff but nothing seems to work well

    1. Hi lovely,

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      Our program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
      It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for, I would definitely recommend giving our program a go. You can find out more about it here:

      Lean Legs Program

      I would also suggest downloading our 7 Day Slim Legs Diet to get a better idea of what the meals in the program are like.
      You can also check out our YouTube channel with lots of great workout videos that will help you lose weight.

      Love,
      Diana
      xx

  12. Hi! I am 17 and i am 1.85 cm . I have 60 or 59 kg and i don’t know how to lose more weight. Honestly I am trying not to eat too much for example : on breakfast I usually eat 1 slice of integral bread ;lunch- soup and dinner: a salad.

    1. Hi lovely,
      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      The Lean Legs Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the program here:

      Lean Legs Program

      I would also suggest downloading our free 7 Day Slim Legs Diet and checking out our YouTube channel with lots of great workout videos! xx

      Love,
      Diana

  13. Hi Dianna,

    My name is Crystal. I am 5’91/2″ and my measurements are (bust, waist, bottom) 36 in. 30 in. 37 in. I try to eat fairly healthy (greens, limited grains and sugar) and exercise every day but I have never been able to slim down and achieve the toned body I have always wanted. I am really frustrated and am not sure what to do. If you could help it would be absolutely amazing!

    Thank you!

    Crystal

    1. Hi lovely,
      I know that reaching your fitness goals can be hard, and that you probably have lots of questions about how to adjust your fitness routine to get that lean and toned body.
      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      The program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.

      It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It’s completely tailored to your body type and it also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for I would definitely recommend giving our program a go. :) You can find out more about it here:

      Lean Legs Program

      Love,
      Diana
      xx

  14. i am 18, 173 and 5’11 . I am hoping to be a fitness model, but i am not sure what the right diet plan is for me? Any ideas??

    1. Hi lovely,
      I would suggest trying out out free 7 Day Slim Legs Diet!

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      The Lean Legs Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the program here:

      Lean Legs Program

      Love,
      Diana
      xx

  15. Hiii,
    im 17 and weigh 91 lbs with a super slim figure, I’m hoping to gain a little muscle and tone my stomach, Im hoping for a little more shape. which work outs and diet tips should I follow?
    thank you

  16. Hey Diana, my names Emma. I’m, 5’11 and I weigh 50kg.

    Wondered If you could advise… I’ve never really known what to eat to stay healthy so I don’t eat very much. I don’t have breakfast (not sure what to have which is would be a substantial start to the day without bloating me) for lunch I have chicken and Veg everyday and most days I miss a dinner meal as again I don’t know what to have so I usually have a yohurt or just snack on biscuits. I’m not sure what to have that isn’t to heavy to eat before going to bed. Perhaps you have some meal suggestions? I’ve read the ‘VICTORIA SECRET DIET PLAN’ and I like the idea of following this plan but I wondered if you’d know of any more suggestions?

    Physically I just look skinny but I would like to have a toned look but not sure on exercises for abs (I would like the stomach of the models). I’ve always been fascinated with Victoria secret models, it would be a dream! lol.

    hope you could advise :)

    kind regards,

    Emma

    1. Hi lovely,
      Having a clean, balanced diet is essential for reaching your fitness goals and staying healthy. I would definitely recommend downloading our free 7 Day Slim Legs Diet to get a better idea of what balanced meals look like.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      The Lean Legs Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the program here:

      Lean Legs Program

      Love,
      Diana
      xx

  17. Hi, my name is Lu and im 15 years old, 5’7 and 75kg (i feel really fat because I actually am). I have no idea what to do because im starting to feel bad and gross somehow, so im here for hear any tip that you can give me, diet plan and excercise or whatever, im open to suggestions. Dont worry about being rude, im kinda used to it hahaha. XOXO

    1. Hi lovely,
      I would recommend combining steady state cardio like power walking and running with resistance training and HIIT for abs once a week. I also suggest downloading our free 7 Day Slim Legs Diet and checking out our YouTube channel with lots of great workout videos :).
      Here are some samples of workouts from the Lean Legs Program:

      Lean Legs workout – Day 1
      Lean Legs workout – Day 2
      Lean Legs workout – Day 3

      Love,
      Diana
      xx

  18. Hi. I’m 19 and 5 foot 6 inches and 120 lbs with an hourglass figure. I want to make my body more lean and muscular. Lots of thanks for any tips.

    1. Hi lovely,
      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      We have designed the Lean Legs Program to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky. :)
      It’s an 8 week workout and nutrition plan that will help you slim down your entire legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      You can find out more about the program here:

      Lean Legs Program

      If you’d like to gain some muscle, I would recommend lifting (heavier) weights and eating more whole foods rich in protein.

      Love,
      Diana
      xx

  19. Hi I’m 15. I am 5,5. Weigh 160. I used to be a lot more slimmer. I have to travel a lot. Idk if maybe this is one of the causes but I’m really trying to lose weight. The fat seems to get mostly on my thighs and stomach. I have a hourglass shape. I’m up to really anything you really suggest for me . Food anything I cook . Please help me

  20. I’m an ectomorph so you say in your ebook that we work well with carbs so is it the same quantity of carbs for the VS diet ??

  21. I’m 159 cm for 42 kg but I feel like i’m skinny fat i don’t really know how to know if I am because I am half vegan and I bloat every time I eat

    1. Hi lovely,
      I would recommend doing more resistance training and adding some light weights or resistance bands that will help you get more toned. Also a diet rich in protein and low in fat should help you achieve a lean and toned look.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs and reduce cellulite, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      If you’re experiencing bloating, it could be due to certain food intolerance, hormonal or gut health issues, so I suggest checking up with your doctor. For more helpful info please have a read of these blog posts:

      https://www.rachaelattard.com/what-to-do-if-youre-skinny-fat/

      https://www.rachaelattard.com/how-to-get-rid-of-bloating/

      Love,
      Diana
      xx

  22. I am 16 and weigh 80kgs, I am 5’4. My shape is pear but the fat seems to be going to my belly and it is starting to look very odd, I am active most afternoons but I don’t seem to be getting anywhere. It is probably my diet. haha any tips???

    1. Hi lovely,
      The best way to reduce belly fat is to modify your nutrition and develop healthy eating habits – choose whole foods instead of processed food.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs and reduce cellulite, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      Sometimes weight loss isn’t just about calories in and calories out. Your body is a lot more complicated. Any issues with gut health, hormones, thyroid, cortisol or nutrient deficiencies can actually make a HUGE difference to your weight.
      Please have a read of this blog post as it explains these situations in more detail and you’ll be able to see if any of these sound like you.

      Wishing you all the best!xx

      Love,
      Diana

  23. I’m 16 and 53-54 kg and 5’2. I can’t feel motivated to do any workout because my thighs ended up to be bulky, and my ideal weight is 99lbs. I have no idea where to start, and I don’t know how long this will take before I can really feel good about myself.

    1. Hi lovely,
      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs and reduce cellulite, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      You can find more helpful tips on how to get motivated in this blog post. Here are some samples of workouts from the program:

      https://www.rachaelattard.com/free-skinny-legs-ebook-workout-part-1/

      https://www.rachaelattard.com/free-skinny-legs-workout-ebook-day-2/

      https://www.rachaelattard.com/free-skinny-legs-workout-ebook-day-3/

      Love,
      Diana

    1. Hi lovely,
      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      For more helpful tips please have a read of these blog posts:

      https://www.rachaelattard.com/female-guide-how-to-get-lean-and-not-bulky-skinny-legs/

      https://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/

      Love,
      Diana
      xx

    1. Hi lovely,
      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      You could also download our free 7 Day Slim Legs Diet to get a better idea of what the meal plan in the program is like! xx

      Love,
      Diana

  24. Hey, Im 165cm and 64kg but i have a heavy bone structure, yet im not fat, but really want to loose weight… Would going on a smoothie diet work?

    1. Hi lovely,
      Smoothies are a great healthy breakfast option! However, I wouldn’t recommend diets that make you starve yourself in order to lose weight. I usually suggest eating at least 1200 calories per day to stay healthy.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      Love,
      Diana
      xx

  25. Hi
    I wanted to ask that I am already very skinny as people say but I want to get more skinny and I’m indian so I don’t get the stuff that models eat so can u pls tell the same routine according to my food pls

    1. Hi lovely,
      Have you tried downloading our free 7 Day Meal Plan? You can also find a lot of delicious recipes in the meal plan that’s included in the Lean Legs Program :) The ingredients are very common so you should be able to find them in your country.

      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      For more helpful tips please have a read of this blog post:

      https://www.rachaelattard.com/my-daily-diet-revised/

      Love,
      Diana
      xx

  26. I’m already what people would say is skinny while wearing clothes but i still look bigger than I would like to. And I don’t look skinny in a swimsuit. Will this meal plan help me even if I already eat healthy and exercise regularly?

      1. hello, My height is 161 cm and my weight is 53 kgs ..I’m not so fat but my legs are not as lean and slim as they should be..I look fat when I wear shorts please recommend something.

        1. Hi lovely,
          We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

          The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
          It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

          It also includes a full meal plan, a separate recipe eBook and demonstration videos.
          You can find out more about the Lean Legs Program here:

          Lean Legs Program

          For more helpful info please have a read of these blog posts:

          https://www.rachaelattard.com/female-guide-how-to-get-lean-and-not-bulky-skinny-legs/

          https://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/

          Love,
          Diana
          xx

  27. Do you know Rachael, how much fat is included into the daily diet in % of macronutrients. I have an endomorph body structure and I have followed your recommendation in macros 25%( carb), 30%(protein), 45%(fat). I am 158 cm in height and weight 57 kg. My goal is to get leaner by dropping my fat% from 30 to 21-23% . Btw do you do personal diet and workout plans? Kind regards from Scandinavian summer.

    1. Hi lovely,

      Rachael would love to help you as much as she can :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
      The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can check out the Lean Legs program here

      If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want. She doesn’t create personal diet/workout plans yet, but you can get help on how to modify the program to suit your needs. Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
      And you also have access to a community of like-minded and supportive women to help you too!

      Here’s the link to the Club

      Love, Lean Legs Club support
      xx

  28. Hi Rachel, slipped off the plan but back on it again and still cancer free you were sweet ti reply last time thankyou PETA

  29. Hey! I just wondered how many calories do the models consume in a day? Or How many should I consume if I do the workouts and I’m trying to lose fat. Thank you xx

    1. Hi lovely,

      I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned body.

      I would love to help :) So that’s why I have created my eBook and the Lean Legs Club, where I’m available to answer ALL of your questions.

      If you’re interested in joining, I’d be happy to answer all your questions. Here is the link.

      Love Rachael xx

    1. Hi lovely, I will continue to post more information about the models’ diets. Just to let you know – teens need to eat more food (and your required food intake decreases as you age) xx

  30. Hi,

    I really stuggle as no matter what exercises I do I feel as though my legs just bulk up too much. Is there anything in particular I should do to avoid this?

    Charlotte. X

  31. Hi Rachael! How often do you think they have cheat meals or cheat days a week? Like 1-2 cheat meals a week or 1 cheat day a week? What do you think and what would you recommend? Thanks! :)

    1. Hi lovely, sorry for my late reply. From what I’ve read, it’s quite varied. Some of them cheat a fair bit, whilst others don’t do it much. But overall, most of them do have cheat days. Have a look at this blog post as it talks more about their diet and cheat days! xx

  32. Thank you so much for these helpful tips! could you please send a workout routine that vs models perform regularly? Thank you so much!

  33. help me I want to get skinny all over and I seem to have tried everything and yep nothing is working

  34. So Breast Cancer has left me in no way near being a Victoria secrets Angel but have been at the gym now for 8 months and been doing Taikwondo for 3 months and up to 700 skips a day I am now ready to challenge myself to be and Angel in my own ind at least and one breasted, but still have legs and abs of steel so inspired by the Angels here I go wish me luck hugs and love Peta

  35. How do the girls incorporate protein? can you give me a list of how often they eat protein and what food they get protein from x

    1. Hi Chloe, I guess it would look something like this: eggs, spinach, turkey, unsweetened almond milk, chia seeds, protein powder, chicken, brown rice, kale, broccoli, brussel sprouts, green beans, berries, fish, nuts, almond butter, yoghurt xx

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