What do supermodels eat for breakfast? The secrets to their runway fuel

November 26, 2025 •

4 min read

Studies have shown that a high-protein breakfast can significantly boost satiety and energy levels, a crucial detail for demanding careers. This is a key reason what do supermodels eat for breakfast often involves nutrient-dense, clean-eating options designed to provide lasting fuel.

Quick Summary

High-protein, whole-food breakfasts are the standard for supermodels, who opt for nutrient-rich meals like eggs, Greek yogurt, and green smoothies to maintain energy and satiety for their busy schedules.

Key Points

Protein-Packed Start: Supermodels prioritize protein for sustained energy and satiety, often choosing eggs, Greek yogurt, or smoothies to begin their day.
Nutrient-Dense Ingredients: Healthy fats from avocados, nuts, and seeds are staples, along with complex carbohydrates like oats and quinoa, to provide long-lasting fuel.
Hydration is Essential: Morning rituals often include hot water with lemon or green juices to boost metabolism and promote glowing skin.
Whole Foods Focus: Most model diets revolve around clean, unprocessed foods, limiting refined sugar and excess carbs to prevent bloating and energy crashes.
Balance over Restriction: Many successful models follow a balanced approach, sometimes referred to as the 80/20 rule, rather than adhering to severely restrictive diets.
Customized Approaches: Different models follow varied dietary philosophies, from plant-based to alkaline diets, finding what works for their unique body and schedule.

The world of supermodels often appears glamorous and effortless, but beneath the surface lies a rigorous discipline that includes meticulous dietary choices. For many, the day's first meal is a critical component of their regimen, designed to provide sustained energy, support muscle tone, and promote radiant skin. While there is no single, universal supermodel breakfast, a few core principles and popular choices consistently emerge across the industry.

The Core Principles of a Supermodel Breakfast

Unlike fad diets or restrictive trends, many models embrace a balanced, sustainable approach to breakfast that focuses on macronutrient balance and whole foods. This strategy helps them avoid energy crashes and maintain a consistent, healthy physique.

Prioritizing Protein for Lasting Energy

Protein is the undisputed king of the supermodel's morning meal. It keeps them feeling full for longer, prevents overeating later in the day, and supports muscle maintenance.

Eggs: Whether scrambled, poached, or in an egg-white omelette, eggs are a staple source of lean protein. Karlie Kloss, for instance, has mentioned her preference for egg whites.
Greek Yogurt: A favorite of models like Lindsey Ellingson, Greek yogurt provides a protein punch and can be topped with berries and seeds for added nutrients.
Protein Smoothies: A quick and efficient way to get protein and nutrients on the go, many models blend protein powder with almond milk, fruits, and vegetables.

Embracing Healthy Fats

Healthy fats are not avoided; they are embraced for their energy-sustaining properties and benefits for skin and hair health.

Avocado Toast: This trendy and healthy option is a common choice, sometimes topped with a poached or scrambled egg for extra protein.
Nuts and Seeds: Added to yogurts, smoothies, or oatmeal, ingredients like chia seeds, almonds, and walnuts provide fiber and beneficial fats.

Hydration is Key

Models know that beauty starts from within, and staying hydrated is paramount for glowing skin and optimal metabolism. Their morning ritual often includes more than just coffee.

Hot Water with Lemon and Ginger: Miranda Kerr and others use this to kick-start their metabolism and aid digestion.
Green Juices and Teas: A detoxifying blend of greens or a cup of green tea can provide antioxidants and a gentle energy boost.

Smart Carbohydrates for Fuel

Models don't necessarily cut out carbs, but they opt for complex, nutrient-rich sources to avoid blood sugar spikes and crashes.

Oatmeal: A bowl of oatmeal, sometimes prepared overnight or with a special recipe like Karolina Kurkova's vegan version, is a great source of slow-release energy.
Whole Grains: Whole-grain bread or quinoa might be part of a heartier brunch or pre-workout meal.

A Closer Look: Supermodel Breakfasts in Action

Karlie Kloss: A protein-packed smoothie with almond milk, protein powder, banana, and blackberries, or an egg-white omelette with avocado and hot sauce.
Miranda Kerr: Hot water with lemon, followed by a smoothie or health-conscious banana oatmeal pancakes.
Lindsey Ellingson: Kusmi Detox Tea followed by Greek yogurt with raw honey and berries.
Martha Hunt: Greek yogurt or eggs, ensuring protein is a part of every meal, especially before a show.
Alessandra Ambrosio: Can vary, but has included scrambled eggs with bacon and fresh fruit.
Vogue Australia Model: A green juice with celery, cucumber, and kale, or poached eggs with avocado.

Comparing Common Supermodel Breakfast Choices


Meal Option	Key Ingredients	Primary Benefits	Best For	Considerations
Protein Smoothie	Protein powder, almond milk, banana, berries, greens	Quick, portable, nutrient-dense, high protein	Busy mornings, pre-workout fuel	Requires a blender, potential for high sugar if not careful
Eggs with Avocado	Eggs (whites or whole), avocado, whole-grain toast	Sustained energy, healthy fats, versatile preparation	Protein-heavy meal, staying full longer	Can be time-consuming to prepare daily
Greek Yogurt Parfait	Greek yogurt, berries, granola, nuts, honey	High protein, probiotics, antioxidants, easy to prep	Quick grab-and-go option, lighter meal	Watch for added sugar in flavored yogurt or granola
Oatmeal	Oats, fruit, nuts, seeds, spices, milk alternative	Complex carbs for energy, fiber, comforting	Pre-workout fuel, colder weather	Can be carb-heavy if not balanced with protein

Conclusion: The Takeaway for Your Morning Routine

What do supermodels eat for breakfast? A tailored, nutrient-focused meal designed to optimize energy and health. The common thread is a commitment to protein, healthy fats, and complex carbs from whole food sources. It's less about extreme dieting and more about making smart, conscious choices. Incorporating these principles—whether through a quick smoothie or a hearty omelette—can help anyone feel more energized and prepared to face their day.

For more insight into celebrity diets and nutritional balance, Healthline's review of the VS model diet offers further nutritional context.

Remember, consistency and balance are more effective than restriction. By focusing on quality ingredients and listening to your body's needs, you can adopt a breakfast philosophy that leaves you feeling strong, healthy, and radiant, just like the pros.

Frequently Asked Questions

Yes, many supermodels prioritize protein for breakfast to stay full longer and maintain muscle tone. Common high-protein options include eggs, Greek yogurt, and protein smoothies.

Besides water, many models start their day with hot water and lemon, green juice, or herbal tea to hydrate and kick-start their metabolism.

No, this is a misconception. While they avoid refined carbs, many models consume complex carbohydrates like oatmeal or quinoa to provide sustained energy for workouts and busy days.

Yes, they include healthy fats from sources like avocado, nuts, and seeds. These fats are important for energy, satiety, and healthy skin.

A popular and quick choice is a protein smoothie with almond milk and berries, or Greek yogurt with honey and seeds, offering maximum nutrients in minimal time.

Not necessarily. Many of their staple breakfasts, like eggs with avocado or a simple bowl of oatmeal, use accessible ingredients and are easy to prepare.

Yes, many models practice the 80/20 rule, where they eat healthily 80% of the time and allow for occasional treats, including indulgent breakfasts, the other 20%.