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victoria secret diet plan

Last Updated on November 9th, 2019, 10:05 AM

When you think of a fit body, you probably immediately think of one of the Victoria’s Secret Angels and supermodels strutting on the runway, while the whole world seems to be watching (unfortunately, this year there will be no VS show, but I really hope we get to see it in 2020).

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

The Victoria’s Secret models work all year round, so their nutrition needs to be great all the time.

As Josephine Skriver (one of my favourite Victoria 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 VS 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 DIET PLAN

victoria secret exact diet plan

WHAT DO VS 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 favorite brekkies include:

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

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 yogurt 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 yogurt. Both options are full of fiber and have at least a little bit of protein. 

View this post on Instagram

Aussies do Avocado toast DEF the best. ?

A post shared by Romee Strijd (@romeestrijd) on

WHAT DO VICTORIA SECRET MODELS EAT FOR LUNCH?

When it comes to lunch, for most VS models, it consists of 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 VS 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 a 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!

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you make miso happy. ?

A post shared by Romee Strijd (@romeestrijd) on

WHAT ABOUT SNACKS?

Most Victoria 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!

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 would like to start eating more like a Victoria’s Secret models 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 SECRET MODEL DIETS HAVE IN COMMON:

  1. Victoria 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, etc.
  3. The VS girls eat in moderation (they parctise 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 treats treat meals.
  6. Eating healthy is their lifestyle, not a sporadical thing.

FAQ ON VS MODEL DIET 

faq victoria secret diet

1. DO VICTORIA 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.

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 savoury 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.

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

The Victoria 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 DOES A VS ANGEL 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, 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.

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).

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!

6. DO VS 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. HOW MANY TIMES PER WEEK VS MODELS EXERCISE?

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.

Hope you liked this blog post, and if you have any blog post request, let me know in the comments section! 

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.

74 comments on “Victoria Secret Diet Plan – What VS Models Eat Year Round”

    aara says:

    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

      Diana - Lean Legs Support says:

      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

    sophia mormile says:

    will this diet also help you loose weight in a lower stomach area?

      Diana - Lean Legs Support says:

      Hi lovely,
      Yes, this diet would definitely suit you if you’re trying to lose belly fat. All the best! xx

      Love,
      Diana

    Lexy says:

    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.

      Diana - Lean Legs Support says:

      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

    Crystal says:

    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

      Diana - Lean Legs Support says:

      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

    Kaitlynn Geathers says:

    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??

      Diana - Lean Legs Support says:

      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

    Sarah Mulvey says:

    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

      Diana - Lean Legs Support says:

      Hi lovely,
      I would recommend following the ectomorph guidelines. You can add some weights to your resistance workouts and eat more whole foods rich in protein. :) xx

      Love,
      Diana

    Emma Friday says:

    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

      Diana - Lean Legs Support says:

      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

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