What Does Serena Williams Eat In A Day?

December 10, 2025 •

3 min read

In recent years, Serena Williams has shifted towards a mostly plant-based eating regimen, a move inspired by her sister Venus and her own wellness goals. Her diet focuses on whole, unprocessed foods to fuel her body and aid in recovery, directly answering the question of what does Serena Williams eat in a day.

Quick Summary

Serena Williams follows a flexible, mostly plant-based diet, prioritizing greens, whole grains, and lean proteins while listening to her body's needs. Her eating habits adapt based on training cycles, often including smoothies, bean burgers, and nutrient-dense meals, with off-season flexibility.

Key Points

Plant-Based Focus: Serena Williams primarily eats a plant-based diet, though she is not strictly vegan year-round, inspired by her sister Venus's health journey.
Food as Fuel: Her philosophy is to "eat to live," meaning food is viewed as a source of energy for peak athletic performance and overall health, not just for pleasure.
In-Season vs. Off-Season Variations: Her diet is highly adaptable, becoming more strict and plant-based during the tennis season while allowing for more flexibility and occasional treats during her off-season.
Prioritizes Hydration: Serena places immense importance on staying hydrated, aiming to drink a gallon of water or more per day to support muscle function and recovery.
Listens to Her Body: A key aspect of her nutritional approach is tuning into her body's hunger cues and needs, allowing for a flexible, rather than restrictive, mindset.
Focus on Whole Foods: Her meal plans emphasize whole foods like greens, fruits, legumes, and whole grains, which provide sustained energy and support recovery.
Carb-Loading for Training: When training heavily, Serena strategically incorporates complex carbohydrates like brown rice and pasta to maximize energy stores before matches.

A Plant-Powered Approach to Fueling a Legend

Serena Williams' diet is a testament to the fact that elite athletic performance can be sustained by a nutrient-dense, plant-focused eating plan. Her philosophy, famously stated as "eat to live, don't live to eat," emphasizes consuming food for fuel and health rather than just for pleasure. This intentional approach to nutrition has been a cornerstone of her success and longevity in tennis. Her dietary evolution saw a significant shift when her sister, Venus Williams, was diagnosed with an autoimmune condition in 2011. To support her sister, Serena adopted a raw vegan diet, an experience that introduced her to the benefits of plant-based eating and significantly influenced her long-term food choices. While she doesn't follow a strict diet all the time, her regimen is heavily centered on clean, whole foods rich in protein, healthy fats, and complex carbohydrates to support muscle repair, energy levels, and overall health.

The Flexibility of Serena Williams' Diet

One of the most notable aspects of Serena's eating habits is her adaptability. Her diet isn't static; it changes depending on whether she is in-season, training heavily, or enjoying her off-season and retired life. This flexibility prevents burnout and allows for occasional indulgences, which is a key part of maintaining a healthy and sustainable lifestyle.

What's on the Menu: A Look at Serena's Plates

Serena's meals are typically packed with fresh ingredients. While she isn't a big breakfast person, often waiting until she's hungry to eat, her midday and evening meals are well-planned. A typical day might look like this:

Breakfast (later in the day):

Avocado toast on whole-grain or Ezekiel bread with some eggs.
Alternatively, a green smoothie packed with protein powder, spinach, and coconut water.

Lunch:

A hearty salad with spinach, almonds, and fruits, often with a gluten-free bean burger or burrito for protein.
Grilled chicken or fish during non-vegan phases.

Dinner:

Often features a lean protein source like salmon with sweet potatoes and asparagus.
Plant-based meals like brown rice with chia and hemp seeds and roasted vegetables are common.

Snacks:

Almonds or nuts.
Greek yogurt.
Sweet treats like Moon Pies on rare occasions.

On-Season vs. Off-Season Comparison

Serena's dietary approach is not one-size-fits-all. The demands of training and competition necessitate a different focus than her time off.


Aspect	On-Season (Peak Performance)	Off-Season (Rest & Recovery)
Dietary Focus	Strictly raw vegan and plant-based; clean eating.	More flexible, with occasional indulgences.
Key Macronutrients	Emphasis on complex carbs (brown rice, pasta) for fuel.	Balanced approach with lean proteins, healthy fats, and greens.
Carb Intake	Higher carb-loading the night before matches.	Reduced focus on high carbs; may avoid pasta.
Hydration	Extremely high; often a gallon or more of water/day.	Still a priority, but intake may vary with activity.
Treats/Indulgences	Very rare or non-existent; zero processed sugars.	Tacos, pizza, and occasional sweets are acceptable.

The Philosophy of 'Eating to Live'

Serena's dietary choices are driven by her overarching wellness philosophy. She has famously said, "I want to have a healthy lifestyle... and [I'm eating] a lot of greens and mostly plant-based lately, just super healthy stuff". She views food as a tool for success, not just a source of enjoyment, though she still enjoys cooking and treats in moderation. This mindset is crucial for high-performance athletes who need to be attuned to their body's needs. The discipline required to maintain such a diet is immense, but Serena's success is a direct result of her commitment to fueling her body correctly. For more insight into the diets of professional athletes, you can visit the Women's Health nutrition section.

Conclusion

While her diet has evolved over the years, what does Serena Williams eat in a day consistently reflects her commitment to optimal health and peak performance. Her shift towards a predominantly plant-based, whole-foods diet was a calculated move to support her body's needs, inspired by her family's health journey. By focusing on nutrient-dense meals, ample hydration, and listening to her body, Williams built a sustainable eating plan that propelled her to the highest levels of her sport. It serves as a powerful example of how purposeful and adaptable nutrition can be for anyone seeking to improve their physical and mental well-being.

Frequently Asked Questions

Serena Williams follows a mostly plant-based diet, but she is not a strict vegan. While she adopted a strict vegan regimen during the tennis season in the past, she has stated she is an "on-and-off vegan" and now occasionally eats eggs or other non-vegan foods.

Before a big match, Serena focuses on carb-loading, typically eating foods like pasta or rice the night before. Right before playing, she has a combination of greens, fruit, a small amount of carbs, and protein to ensure she has all her food groups covered.

Yes, especially during her off-season, Serena allows herself to indulge in some of her favorite foods. She has mentioned enjoying tacos, pizza, and treats like Moon Pies, but she returns to clean, healthy eating afterward.

Her food philosophy is to "eat to live, don't live to eat." She views food primarily as fuel for her body, emphasizing a healthy lifestyle and consuming nutrient-dense whole foods to support her athletic and personal goals.

Serena Williams is not a big breakfast eater. She has stated that she often forgets or is too busy to eat first thing in the morning and prefers to wait until she feels hungry, which is often later in the day after her morning workout.

Her diet became increasingly plant-based and focused on whole foods, particularly after her sister Venus's autoimmune diagnosis in 2011. While her eating habits were always disciplined, they evolved to emphasize clean, raw, and plant-based foods during high-stakes tennis seasons.

Since retiring from professional tennis, Serena has maintained her focus on healthy, plant-based eating for wellness. However, her diet has become even more flexible, with less emphasis on intense carb-loading and more room for enjoying various foods in moderation.