Victoria's Secret Diet Plan - What The Models Eat Year Round (2024)

In this blog post, I’ll share with you the exact Victoria’s Secret diet plan. I’ll tell you what models eat all year round and what they would eat before the annual VS show. And I’ll answer some of the frequently asked questions about their diets.

But before I do this, I want to address a couple of things. If you are interested just in VS Angels diet, you can skip this section. :)

Even though Victoria’s Secret has faced a lot of criticism in the past years for not being inclusive towards all body shapes and sizes (the iconic show was even canceled in 2019), I know from my experience as a personal trainer that a lot of women think of Victoria Secret’s Angels when they think of a fit body. Women often reference VS Angels to me when explaining their goals, “I want to lean out my legs like Gigi Hadid did” or “I want to tone my arms like Jasmine Tooks”, “I want abs like Josephine Skriver”.

When women tell me this, I know exactly what they mean and what kind of aesthetics they are after. And I think that’s perfectly OK. I firmly believe that women can train both to feel good on the inside and to look good on the outside. I know this may not be what most fitness trainers believe (most of them insist women should NOT train to look good and focus solely on training to get strong) but I want you to know that I’m not here to judge. If you want to train for both looks and strength, I fully support you. :)

That being said, I also know that for the majority of VS Angels, genetics play a HUGE part. And I tell that very honestly to all my clients because I want to set realistic expectations and help them get the best possible results for their own body type and shape. Most VS models have what’s called an Ectomoprh body type. This means they are naturally slim, they have a hard time gaining weight and building muscles.

If you are not sure about your own body type, please do my FREE body type quiz. It only takes 2 minutes and it will help you learn how you should eat and train in order to get the best results. 🙂

OK, back to the VS models, yes, they have a lot of help from their genetics but it’s undeniable they also work hard throughout the whole year to eat healthy and train regularly. The Victoria’s Secret models and especially VS Angels 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.

EXACT VICTORIA’S SECRET DIET PLAN – WHAT DO MODELS EAT IN A DAY?

Josephine Skriver (one of my favorite 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 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 7 diet rules I found in common with all of the most popular VS angels and models – from Sara Sampaio and Candice Swanepoel to relatively recently joined angels Barbara Palvin and Kelsey Merrit.

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

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
• Chai seed pudding
• Eggs and avocado toast
• Protein smoothie (I also always start my day with a protein smoothie. They are tasty and easy to make so I would highly recommend them.)
• 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) and chia seed pudding

Stella Maxwell and Lorena Rae seem to love both. According to this vlog by Romee Stijd, Romee is a big chia seed pudding fan. But, since she’s also an avocado lover – Romee will sometimes gladly switch the chia pudding for some delicious eggs and avocado toast. And before her breakfast, she’ll always have coffee with oat milk. During summer, she prefers iced coffee. But as she said in her vlog, Romee doesn’t eat super healthy every single day. Her diet looks like this when she wants to get back into shape. And for her, being in shape means feeling good and being full of energy. And I could not agree more!

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. Like, Romee, she also always starts her day with a coffee.

RELATED POST: DOES COFFEE HELP WITH WEIGHT LOSS?

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 who recently became a mum for the first time and Josephine Skriver who is currently pregnant (Huge congrats to both! <3) work out together a lot, so they often have the same thing for lunch. And one of their all-time favorites 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 of this! 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, who is working with Victoria’s Secret again (Yay!), often makes a fresh salad with chicken for dinner. She welcomed her third child last year and in a recent interview with People Magazine she shared how she honestly feels about her changing body, “Every day I have to remind myself that, ‘Listen, accept who you are. Accept your body,’ ” she says honestly. “It’s a transitional body right now because I had a baby. So you just created life. It’s such a big blessing. Everybody has a different reaction with pregnancy and post-pregnancy”.

I admire her honesty so much and I think her example shows that even women who have all of the resources and help feel a lot of pressure to “bounce back” after pregnancy. So if you are also a mum and you are struggling to eat healthy and exercise regularly, please be gentle with yourself. You are doing great, mama!

Kelsey Merritt may be a relative newcomer (compared to some VS-established models and veterans), 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, who also recently welcomed a baby (Congrats, Devon <3) loves to cook, and she often shares what she eats in a day on her YouTube channel. For both lunch and dinner, she often makes a Thai chicken soup, ratatouille, or a warm salad bowl with chicken, sweet potatoes, zucchini, brown rice, quinoa, and arugula. You can basically make your own salad bowl and ratatouille with whatever you have in the fridge (that’s what Devon also does most days). She also prefers to make more so she has leftover lunch for the next day. If you want to eat healthily, meal prep like this saves a lot of time and helps a lot.

Lily Aldridge is one of the few models who like to have a more filling dinner so she often likes to have a grilled steak.

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 favorite snacks:

• Berries
• Nuts
• Nut butters with fresh fruit
• Fruit
• Protein shakes
• Homemade energy bars
• Hummus and veggies

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.

Another 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 which is most often a protein shake. And protein shakes are truly one of the best post-workout snacks.

Behati Prinsloo’s favorite 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 want to eat like a Victoria’s Secret model, but you’re not sure where to start, I have a FREE 7-Day Meal Plan that you can try out. :)

You can sign up below! You’ll get a pdf nutrition plan with meals similar to the ones Victoria Secret Angels eat on a daily basis. Plus, this meal plan is designed to help you slim down and to teach you what a healthy diet looks like.

7 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 angels 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 practice intermittent fasting.
4. Models tend to always have healthy snacks with them – fruit, nuts, and protein bars.
5. They focus on the 80/20 rule: eat healthy most of the time but have the occasional treat.
6. Eating healthy is their lifestyle, not a sporadic thing.
7. They avoid highly processed foods and focus more on fresh and homemade meals.

FAQ ON VS MODEL 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, ”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 it is hard for her to control herself when it comes to chocolate.

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

2. SHOULD YOU HAVE CHEAT DAYS OR CHEAT MEALS LIKE VS ANGELS?

I don’t believe in cheat days/meals nor do I recommend them to my clients. I know from personal experience that cheat meals and seeing certain types of food as “bad” can often do more harm than good.

Before I received my nutrition education (I have a Sports Nutrition certificate from the International Society of Sports Nutrition, I didn’t know much about eating healthy. I thought eating healthy meant restricting myself, even starving myself. This is extremely unhealthy so please don’t do it. It can cause all sorts of hormonal issues and it will backfire. You will slow down your metabolism and you won’t be able to lose weight.

When I realized extreme restriction wasn’t good for me both physically and mentally, I tried eating healthy during the weekdays. I was still quite restrictive and that caused me to view weekends as my “cheat days. So during the weekend I would overeat and eat all of the “bad” foods. Neither of these 2 approaches is recommended or sustainable.

This is why now I strongly believe in and practice what’s called Intuitive eating and the 80:20 rule. Basically, I eat healthy most of the time and when I feel my body craving something that’s not considered healthy food, I eat it without any guilt. Since making this change, I have had a much better relationship with food. I never feel restricted, my weight doesn’t fluctuate, I never feel guilty about eating anything, and it’s sustainable long term I would highly recommend it. :)

RELATED POST: WHY I FOLLOW THE 80/20 RULE

3.HOW OFTEN DO MODELS EAT ON THE 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.

4.WHAT DO MODELS EATBEFORE THE VS SHOW?

To get in perfect shape before the (now canceled) show, 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 came from vegetables; however, they do allow Ezekiel bread and brown rice twice per week.

But some models would get even stricter a couple of weeks before the show. Shanina Shaik would go as far as cutting out ALL carbs except those in veggies.

As I mentioned, I don’t think extreme restriction is good for you and even if you see models and celebrities doing it as a part of their job, please know you don’t need to do it as well. There are much better and healthier ways to lose weight and get into shape. :)

5. 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. Please know that this is a super low-calorie intake and that I would never recommend it. And neither would your doctor.

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.

If you want to lose weight you’re supposed to eat at a slight deficit, but that shouldn’t be more than 500 calories!

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.

If you don’t know your ideal calorie intake and how many calories you should eat for healthy weight loss, you can use my free macros and calorie calculator.

6. 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 make you look 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. Taylor Hill celebrated her bachelorette party in March with a glass of champagne as you can see from her Instagram below. :)

If you’re wondering if you should cut your alcohol intake and you’d like some advice, my advice is to do everything in moderation. I personally prefer not to drink too much alcohol because, as studies have shown, alcohol also affects your sleep negatively and one of my big healthy habits is to prioritise sleep. :)

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

Some studies have shown that intermittent fasting can improve your energy levels, regulate your appetite, improve blood sugar, and help you lose weight. So, I’m not surprised that some of the girls also know about these benefits and practice 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.

But the newest research on intermittent fasting seems to suggest that health benefits may not be as big as we once thought. So you know, if you do intermittent fasting, do it responsibly and don’t expect magical results.

Prioritizing a healthy diet, exercise, sleep, and managing your stress well will probably be a lot more beneficial for your overall health. :)

RELATED POST: IS INTERMITTENT FASTING GOOD FOR YOU AND DOES IT HELP WITH WEIGHT LOSS

8. 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 onVictoria Secret Model Workoutswhere you can get a closer look at their exercise program.

9. IS VICTORIA’S SECRET MODEL DIET HEALTHY?

Judging from what VS angels and models share, most of them seem to follow a healthy lifestyle- they work out regularly, focus on whole, healthy foods and limit their alcohol consumption

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. It is literally their job to look amazing all the time.

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

If you can not work out as regularly as them (like most of us can’t!), or eat healthy at every possible meal like this diet for models requires, that’s totally fine.

Adopt the 80/20 rule and make sure that 80% of the time you’re making healthy choices. And treat yourself to the other 20%. It’s important that you don’t restrict food but enjoy it.

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

SOURCES:

• Victoria’s Secret Show Canceled – https://edition.cnn.com/2019/11/21/business/victorias-secret-fashion-show-l-brands/index.html
• VS Models vs. VS Angels – https://www.insider.com/difference-between-victorias-secret-model-and-angel-2017-11
• Adriana Lima Working with VS again – https://www.goodmorningamerica.com/style/story/adriana-lima-returns-victorias-secret-launch-new-heavenly-98377205
• Adriana Lima Postpartum Body Image Struggle – https://people.com/parents/adriana-lima-admits-she-struggles-every-day-post-baby-body-exclusive/
• Alcohol and Sleep – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/
• Healthy Habits a Certified PT and Nutritionist Practices Daily – https://www.dailymail.co.uk/femail/article-11955099/Rachael-Attard-five-tips-health-happiness-personal-trainer.html
• Intermittent Fasting – https://www.medicalnewstoday.com/articles/intermittent-fasting-is-it-all-its-cracked-up-to-be#Benefits, https://www.sydney.edu.au/news-opinion/news/2023/02/10/intermittent-fasting-leads-to-weight-loss–not-improved-health.html