Meghan Markle has captivated public attention for her personal style, humanitarian efforts, and her thoughtful approach to wellness. Her diet, which she describes as a 'lifestyle eating' philosophy rather than a restrictive plan, is built on a foundation of whole, unprocessed foods and mindful moderation. Instead of feeling deprived, she focuses on nourishing her body with fresh, seasonal ingredients while leaving room for her favorite indulgences. Her love for cooking and simple, homemade meals is a central theme in her eating habits. By following her eating habits, it is possible to gain insight into how she maintains a high-energy, healthy lifestyle while still enjoying food.
The Morning Ritual: Starting the Day Right
Meghan begins her day focused on hydration and nutrient-rich fuel. Her consistent morning ritual involves a cup of hot water with a slice of lemon. This practice is believed to aid digestion and kickstart the body. For breakfast, she has a couple of go-to options. During her time filming Suits, she would often opt for steel-cut oats with bananas and a drizzle of agave syrup for sweetness. For more relaxed days, such as on weekends, she enjoys a heartier breakfast, like an omelette with fresh herbs and cheese, accompanied by toast.
A Plant-Powered Start
One of Markle's most well-known dietary habits is her preference for green juice over coffee, especially for combating the afternoon energy slump. She has famously called green juice a 'food-as-medicine' philosophy, packing it with energizing ingredients. Her preferred blend typically includes a mix of apple, kale, spinach, lemon, and ginger. She blends these ingredients in a Vitamix and sips on it throughout the afternoon for a sustained boost of natural energy. This practice highlights her preference for natural sources of vitality rather than relying on caffeine.
Lunchtime Fuel: Salads and Tacos
Meghan's lunch choices vary depending on her schedule and whether it is a weekday or weekend. During busy workdays, a substantial salad with some form of lean protein, like fish or chickpeas, is her typical choice. This provides sustained energy without causing a sluggish feeling. However, on more relaxed, non-filming days, she loves to indulge in her California roots with Baja-style fish tacos or other fresh seafood. She has also been known to enjoy french fries during lunch with friends, famously stating, "I always hope to have lunch with other people so we can share fries".
Afternoon Pick-Me-Ups and Healthy Snacks
To bridge the gap between lunch and dinner, Meghan relies on a variety of simple yet satisfying snacks. These choices demonstrate her focus on fueling her body with healthy fats, fiber, and vitamins. Some of her favorite snacks include:
- Apples with almond butter and sea salt: A classic combination that provides a healthy mix of fat, protein, and carbohydrates to keep her feeling full and energized.
- Hummus, carrots, and crackers: She once called this her 'trifecta snack,' offering a crunchy and creamy contrast.
- Watermelon with cinnamon: A refreshing and surprisingly flavorful combination. The cinnamon enhances the perception of sweetness while potentially helping regulate blood sugar.
- Homemade kale chips: Baked at home with a sprinkle of Maldon or Himalayan pink sea salt.
- Homemade popcorn: A whole-grain snack she prepares with her seasoning of choice.
Evening Indulgences and Comfort Food
When it comes to dinner, Meghan continues her balanced approach. For busy weeknight dinners, a signature zucchini pasta sauce is a favorite. She slow-cooks zucchini for hours until it forms a creamy, delicious sauce, which she then serves with pasta and a generous amount of parmesan. On other evenings, especially relaxed Sundays, she enjoys preparing hearty, slow-cooked meals for friends and family, such as Filipino-style chicken adobo, pot roast, or soup. For her indulgences, she and Prince Harry have a shared love for mac and cheese, which she has adapted into a simple, organic version with frozen peas.
Meghan's Diet Philosophy: A Balanced Approach
Meghan's overall dietary approach is best described as balanced and intuitive. She listens to her body and avoids the restrictive mindset of traditional dieting. By aiming for a mostly vegan diet during the week, she focuses on nutrient-dense, plant-based foods that provide high energy. On weekends, she allows for more flexibility and treats, indulging her cravings for things like french fries and wine without guilt. This 90/10 philosophy (eating clean 90% of the time, indulging 10%) prevents feelings of deprivation and supports long-term healthy habits. Her emphasis on cooking from scratch, using fresh and seasonal ingredients—some of which she even grows herself—further enhances the nutritional value and enjoyment of her meals. This approach is not about perfection but about a sustainable and healthy lifestyle.
Weekday vs. Weekend Diet Comparison
| Meal | Weekday Focus | Weekend Focus |
|---|---|---|
| Breakfast | Hot water with lemon, steel-cut oats with bananas and agave | Omelette with fresh herbs and cheese, avocado toast |
| Lunch | Salad with protein (fish or vegan), quinoa bowls | Seafood (like fish tacos or sashimi), french fries |
| Afternoon Snack | Green juice (apple, kale, spinach, lemon, ginger) | Watermelon with cinnamon, apple with almond butter, hummus with crackers |
| Dinner | Zucchini pasta with parmesan, other clean, home-cooked dishes | Hearty comfort food (chicken adobo, pot roast) or pasta with seafood and wine |
| Beverages | Hot water with lemon, green juice | Wine (red or rosé), cocktails |
Conclusion: The "Lifestyle Eating" Secret
Ultimately, what Meghan Markle eats in a day is less about a rigid diet plan and more about a flexible and intentional lifestyle. Her secret isn't a complex, calorie-counting system but a mindful approach that prioritizes hydration, nutritious whole foods, and home cooking, while also allowing for pleasure and indulgence. By embracing balance and listening to her body, she sets a sustainable example for healthy living. Rather than deprivation, her philosophy centers on nourishment, which is what makes her regimen both accessible and effective. You can find more details about her food journey and perspective on her former blog, The Tig, or in various interviews over the years.
How to Incorporate Meghan's Habits into Your Life
Adopting elements of Meghan's diet can be a refreshing way to approach healthy eating. Start by incorporating her hydration habits by drinking a glass of hot lemon water in the morning. Try her signature green juice blend as a healthy afternoon alternative to coffee to experience a natural energy boost. Experiment with a flexitarian approach by making plant-based meals during the week, such as a hearty vegetable salad or a zucchini pasta, and then enjoy a more indulgent meal on the weekend. The focus should be on preparing simple, delicious meals from fresh, seasonal ingredients. Remember her emphasis on balance; it’s not about perfection but about sustainable, healthy choices you enjoy.
The “Lifestyle Eating” Secret
Meghan Markle's approach to eating is not a rigid diet but a flexible and intentional lifestyle built on whole foods, hydration, and mindful indulgence. Her diet secret is not complex, but rather about creating a sustainable, long-term pattern of healthy habits that prioritize nourishment and enjoyment. By listening to her body and allowing for balance, she maintains a healthy and high-energy routine without feeling deprived. It is a philosophy that focuses on what you can have rather than what you cannot, making it an accessible and effective approach for anyone to follow.
Her balanced approach is often highlighted as a more sustainable alternative to restrictive dieting.
Conclusion: The "Lifestyle Eating" Secret
Ultimately, what Meghan Markle eats in a day is less about a rigid diet plan and more about a flexible and intentional lifestyle. Her secret isn't a complex, calorie-counting system but a mindful approach that prioritizes hydration, nutritious whole foods, and home cooking, while also allowing for pleasure and indulgence. By embracing balance and listening to her body, she sets a sustainable example for healthy living. Rather than deprivation, her philosophy centers on nourishment, which is what makes her regimen both accessible and effective. You can find more details about her food journey and perspective on her former blog, The Tig, or in various interviews over the years.
How to Incorporate Meghan's Habits into Your Life
Adopting elements of Meghan's diet can be a refreshing way to approach healthy eating. Start by incorporating her hydration habits by drinking a glass of hot lemon water in the morning. Try her signature green juice blend as a healthy afternoon alternative to coffee to experience a natural energy boost. Experiment with a flexitarian approach by making plant-based meals during the week, such as a hearty vegetable salad or a zucchini pasta, and then enjoy a more indulgent meal on the weekend. The focus should be on preparing simple, delicious meals from fresh, seasonal ingredients. Remember her emphasis on balance; it’s not about perfection but about sustainable, healthy choices you enjoy.
The “Lifestyle Eating” Secret
Meghan Markle's approach to eating is not a rigid diet but a flexible and intentional lifestyle built on whole foods, hydration, and mindful indulgence. Her diet secret is not complex, but rather about creating a sustainable, long-term pattern of healthy habits that prioritize nourishment and enjoyment. By listening to her body and allowing for balance, she maintains a healthy and high-energy routine without feeling deprived. It is a philosophy that focuses on what you can have rather than what you cannot, making it an accessible and effective approach for anyone to follow.
Her balanced approach is often highlighted as a more sustainable alternative to restrictive dieting.
