What diet does Kate follow? Decoding the Princess of Wales's healthy eating habits

December 28, 2025 •

3 min read

Reports indicate that searches for Kate Middleton's diet and fitness routines hit an average of 4,600 per month, reflecting significant public interest in what diet does Kate follow. The Princess of Wales maintains her health by following a balanced approach that incorporates antioxidant-rich foods, occasional plant-based meals, and moderation.

Quick Summary

The Princess of Wales’s dietary strategy is a balanced, holistic plan prioritizing whole foods, hydration, and nutrient density. She favors green smoothies, vegetarian lunches, and hearty dinners, avoiding strict or unsustainable eating patterns for a more mindful approach.

Key Points

Mindful and Balanced: Kate's diet is not a fad but a balanced, whole-food approach that prioritizes nutrition and supports her active lifestyle.
Breakfast for Energy: She starts her day with energy-boosting options like slow-burn oats or a super green smoothie with nutrient-rich ingredients.
Flexitarian Lunches: Her midday meals are often vegetarian, including salads and curries, showcasing a flexible approach to eating.
Traditional Dinners: Evening meals are more traditional and hearty, often featuring roast chicken, pasta, or spicy curry, and are frequently home-cooked.
Dukan Diet was Short-Term: Rumors of her following the Dukan Diet pre-wedding were for short-term weight loss and do not reflect her long-term, sustainable eating habits.
Healthy Snacking: To curb hunger, she snacks on healthy foods like olives and goji berries, which provide additional vitamins and nutrients.

The question, "What diet does Kate follow?" has captivated public interest for years, especially given her consistently radiant and energetic appearance. While no official royal diet plan has been released, careful observation of her reported eating habits and food preferences reveals a mindful approach focused on balance, nutrition, and wellness rather than extreme restriction. This dietary philosophy supports her demanding schedule as a senior royal and mother of three, providing a template for a healthy and sustainable lifestyle.

The Dukan Diet and Other Short-Term Rumors

Before her marriage, Kate Middleton was reportedly linked to the Dukan Diet, a high-protein, low-carbohydrate plan known for rapid weight loss. This was believed to be a pre-wedding or post-pregnancy strategy for shedding weight quickly. However, it is widely understood that this was a short-term measure and not a reflection of her long-term lifestyle. Today, her daily diet showcases a much more varied and sustainable pattern, incorporating a wide array of food groups. This move away from restrictive diets toward a balanced lifestyle is a critical distinction that many sources emphasize.

A Typical Day in Kate's Diet

Morning: Energy and Antioxidants

Kate’s breakfast choices are designed to provide sustained energy for a busy day. She is reportedly a big fan of slow-burn energy oats, which provide fiber and essential micronutrients like B vitamins. On other days, she may opt for a homemade green smoothie packed with antioxidants. This vibrant drink often includes a blend of kale, spinach, spirulina, matcha, romaine, and blueberries to boost her immune system and skin health.

Midday: Light and Plant-Based

For lunch, Kate often favors vegetarian dishes that are light but nutrient-dense. Examples include watermelon salad with avocado and feta, lentil curries, or vegetable kebabs. This flexitarian approach allows her to enjoy plant-based meals while still incorporating meat or fish at other times. She has also reportedly experimented with a raw food diet for one day a week, focusing on dishes like ceviche and tabouli to improve her complexion.

Evening: Wholesome and Hearty

Dinner for Kate and her family is often a traditional, home-cooked meal. Roast chicken is a known favorite of Prince William's, but the family also enjoys cooking pasta and homemade pizzas together with their children. Kate also has a noted fondness for spicy curries, though her husband reportedly struggles with the heat. Occasionally, the couple enjoys sushi, showcasing their adventurous side with seafood.

Lifestyle and Food Choices

Kate's diet is part of a broader health and wellness strategy. Her choices reflect a commitment to whole foods and hydration. Between meals, she snacks on healthy options like olives and goji berries. She reportedly enjoys cooking and involving her children in the kitchen, fostering a positive relationship with food. This mindful eating, combined with her well-documented active lifestyle that includes running, CrossFit, and tennis, helps her maintain her health and fitness.

Diet Philosophy Comparison: Kate's Approach vs. Others


Feature	Kate's Approach	Dukan Diet	Typical Plant-Based
Primary Focus	Balance, whole foods, moderation	Rapid weight loss, high protein	Avoiding animal products, plant-based foods
Key Food Groups	All food groups in moderation; high intake of fruits & veggies	Restricted protein, low-carb; phases add veggies	Fruits, vegetables, legumes, whole grains, nuts, seeds
Sustainability	High; focuses on long-term wellness and flexibility	Low; highly restrictive phases are hard to maintain	Variable; depends on the specific plan and individual motivation
Flexibility	High; accommodates indulgences and occasional shifts (e.g., vegetarian meals)	Very Low in early phases; minimal flexibility	Moderate; some can incorporate occasional animal products
Indulgences	Yes; enjoys sticky toffee pudding, etc.	No; treats are forbidden in early phases	Variable; some allow refined sugars, others do not

Conclusion: A Sustainable and Relatable Approach

In essence, there isn't a single, named diet that Kate Middleton follows. Instead, her success comes from a sustainable, long-term commitment to balanced, healthy eating. She prioritizes nutrient-dense, whole foods, maintains a high level of hydration, and allows for moderation and occasional treats. Her diet works in tandem with an active lifestyle, creating a holistic wellness blueprint that is both effective and relatable. Rather than a fad diet, her approach is a mindful and flexible way of eating that many people can draw inspiration from. For those interested in adopting a similar healthful and balanced approach, a good place to start is understanding the basics of nutrition, as highlighted by resources like the UK's National Health Service guidelines. For more general information on dietary health, consult authoritative resources such as the NHS guide to healthy eating.

Frequently Asked Questions

Kate Middleton's diet philosophy is centered on balance, moderation, and whole foods rather than strict deprivation. She focuses on eating a wide range of nutritious foods to fuel her active lifestyle and support her overall well-being.

No, while there are reports that she used the Dukan Diet for short-term weight loss in the past (such as before her wedding), it is not her current eating plan. Her long-term habits are much more balanced and sustainable.

For breakfast, Kate often enjoys a hearty bowl of slow-burn oats to maintain energy levels. She also likes to make green smoothies with ingredients like spirulina, kale, and spinach for an antioxidant boost.

Kate is not a strict vegetarian but follows a 'flexitarian' approach, enjoying frequent meat-free meals, particularly for lunch. She eats a variety of plant-based dishes alongside meat and fish at other times.

Her favorite meals include roast chicken (her husband's favorite), spicy curries, vegetarian dishes like lentil curry and watermelon salad, and sushi.

Yes, Kate enjoys alcoholic beverages in moderation. She has been seen having a pint of Guinness and is reportedly a fan of cocktails like gin and tonic and spicy margaritas.

She combines her balanced diet with a highly active lifestyle, which includes running, CrossFit, and sports. She also prioritizes cooking at home with her family, which allows for control over ingredients and promotes a healthy relationship with food.