Rumors surrounding Meghan Markle's diet and her association with veganism have persisted for years. While she is known for her healthy, wellness-focused lifestyle, the perception that she adheres to a strict plant-based diet is inaccurate. Instead, the Duchess of Sussex has described her eating habits as more flexible, embracing a balance that includes both plant-based foods and animal products. This approach, known as flexitarianism, allows her to enjoy the benefits of a plant-rich diet without feeling deprived.
Understanding Meghan Markle's Flexitarian Approach
In a 2016 interview, before she joined the Royal Family, Meghan Markle detailed her eating habits, stating, “I try to eat vegan during the week and then have a little bit more flexibility with what I dig into on the weekends”. This concept of being a "weekday vegan" is the core of her nutritional philosophy. A flexitarian diet prioritizes plant-based foods while allowing for the occasional consumption of meat, poultry, or fish. It's a less restrictive and more sustainable option for many people who are looking to reduce their meat consumption for health, environmental, or ethical reasons.
The 'Weekday Vegan' Philosophy
Markle's decision to eat a predominantly plant-based diet during the week was reportedly a conscious choice driven by a desire to boost her energy and improve her skin, especially while filming her hit show Suits. This dietary pattern offers several advantages:
- Nutrient-dense meals: Vegan meals are often packed with vitamins, minerals, and fiber from fruits, vegetables, legumes, and whole grains.
- Higher energy levels: A plant-based diet can lead to more consistent energy throughout the day, avoiding the fatigue that can sometimes follow a heavy, meat-focused meal.
- Improved skin health: Increasing your intake of whole foods can lead to clearer, more radiant skin due to a higher concentration of antioxidants and nutrients.
- Mental flexibility: By not imposing strict, constant rules, this approach helps to prevent feelings of deprivation and the potential for binge eating.
Weekend Flexibility and Balance
The key to Markle's long-term success with this lifestyle is the built-in flexibility for weekends. Her emphasis is on balance, not restriction. This has been confirmed on numerous occasions:
- Roast Chicken Engagement: In their engagement interview, Prince Harry and Meghan revealed he proposed while they were roasting a chicken together.
- Chicken Tacos: For a 2019 interview in British Vogue, Markle recounted having lunch with Michelle Obama over a plate of chicken tacos, further debunking the strict vegan myth.
- Burgers and Fries: In February 2025, she posted a photo with Prince Harry on Instagram, mentioning that she would eat burgers and fries with him forever.
This approach aligns with advice from nutrition experts who suggest that flexibility can make healthy eating more enjoyable and easier to maintain over the long term.
Comparing Veganism, Flexitarianism, and Traditional Diets
| Feature | Vegan Diet | Flexitarian Diet | Traditional Diet (Omnivore) |
|---|---|---|---|
| Animal Products | Completely excludes all animal products, including meat, dairy, and eggs. | Primarily plant-based, with occasional inclusion of meat, dairy, or fish. | Includes a wide variety of animal products regularly. |
| Focus | Eliminating animal products for health, environmental, or ethical reasons. | Reducing animal products while focusing on whole foods for balance. | Typically focuses on incorporating all food groups without specific restrictions. |
| Flexibility | Rigid and requires careful planning to ensure adequate nutrients like B12 and iron. | High flexibility, allowing for occasional indulgences without guilt. | Highly flexible, but often less focused on plant-based whole foods. |
| Sustainability | Often more environmentally sustainable than meat-heavy diets. | A sustainable option that encourages less meat consumption. | Can have a higher environmental impact depending on food sourcing. |
| Commitment | A strong commitment is needed for a full lifestyle change. | Easier to adopt and sustain long-term for many people. | Little to no commitment to a specific food philosophy is required. |
What a Balanced Flexitarian Diet Looks Like
Markle's approach is not just about what she eats but also how she eats. She focuses on incorporating high-quality, whole, minimally processed foods into her meals.
Macronutrient Focus and Food Choices
Markle fills her meals with fresh, organic produce and prioritizes nutrient-dense ingredients. Some of her go-to food choices include:
- Breakfast: Steel-cut oats with bananas and agave syrup, often made with almond or soy milk.
- Lunch: Vegetable quinoa dishes, avocado toast with red pepper flakes, or a salad with lean protein.
- Snacks: Healthy options like apple slices with peanut butter, kale crisps, or hummus with crackers.
The Role of Hydration and Other Practices
Beyond solid foods, Markle also focuses on hydration and alternative energy sources. Instead of reaching for coffee, she prefers green juices made with ingredients like apple, kale, spinach, lemon, and ginger to combat the mid-afternoon slump. Her emphasis on drinking plenty of water and incorporating hydrating green juices into her routine is a cornerstone of her wellness regimen.
Meghan Markle's Diet During Pregnancy
During her pregnancies, it was reported that Markle made slight adjustments to her diet. Some media outlets speculated that she increased her intake of animal products to address potential concerns over vitamin B12 deficiencies. It is important to note that a well-planned vegan diet can be perfectly safe during pregnancy with proper supplementation and medical guidance. Markle's actions simply reflected a pragmatic and balanced approach to ensure optimal health for herself and her baby, consulting with medical professionals along the way.
Conclusion Ultimately, the question, "Is Meghan Markle a vegan?" is a matter of nuance. The answer is no, not in the traditional, strict sense of the word. Her approach is a practical and balanced one that prioritizes health and mindfulness over rigid rules. By practicing flexitarianism, Markle demonstrates that a healthy diet can be both wholesome and enjoyable, emphasizing whole foods and listening to your body's needs. This flexible, plant-forward lifestyle offers a realistic and achievable model for those looking to improve their nutrition without the pressures of a completely restrictive diet. For further information on the flexitarian diet, you can read more from registered dietitians and nutrition organizations.
Visit the Academy of Nutrition and Dietetics for reliable nutritional information
