What Food Do Victoria's Secret Models Eat to Stay in Shape?

January 3, 2026 •

4 min read

According to nutritionists who have worked with Victoria's Secret Angels, a model's diet is centered around high-quality, nutrient-dense whole foods to fuel their rigorous workout routines and maintain their physique. They prioritize a balanced approach, incorporating lean proteins, vegetables, and healthy fats, while avoiding processed foods and excessive sugar.

Quick Summary

An in-depth look at the eating habits of Victoria's Secret models reveals their focus on clean, balanced meals packed with lean protein, healthy fats, and a variety of vegetables. Their approach emphasizes nutrient-dense foods to sustain energy and performance, with pre-show regimens often involving carb-cycling and sodium reduction.

Key Points

Clean Eating Foundation: Victoria's Secret models prioritize a diet of lean proteins, vegetables, fruits, and healthy fats, avoiding processed foods, refined sugar, and alcohol most of the time.
Protein and Healthy Fats: Lean protein sources like chicken, fish, and eggs are crucial for muscle maintenance and satiety. Healthy fats from avocados, nuts, and olive oil support overall health.
Strategic Carbohydrates: They consume complex carbs like brown rice and sweet potatoes for energy, often timing their intake around workouts. Carb restriction is common in the days leading up to a show.
Hydration is Key: Drinking large amounts of water throughout the day is essential for hydration, reducing bloating, and maintaining skin health.
The 80/20 Rule: Many models follow an 80/20 rule, eating clean 80% of the time and allowing for moderate indulgence 20% of the time to sustain their lifestyle.
Intense Workout Synergy: The diet is paired with a rigorous exercise regimen, including boxing, Pilates, and strength training, to build and tone their physiques.
Pre-Show Modifications: For fashion shows, dietary restrictions become stricter, including near-elimination of carbs, sugar, alcohol, and sodium to reduce water retention.
Treats in Moderation: Instead of large 'cheat days,' models often incorporate small, controlled 'treat meals' to satisfy cravings without derailing their progress.

The Core Principles of a Model's Diet

While the specific meal plans can differ between individuals, several core principles define what food Victoria's Secret models typically eat. The foundation is a clean-eating philosophy that emphasizes whole foods while strictly limiting processed items, refined sugar, and alcohol. This approach isn't a temporary fad but a long-term lifestyle choice that supports high energy levels, toned muscle, and clear skin.

Lean Proteins and Healthy Fats

Lean protein is a cornerstone of the diet, as it helps build and maintain lean muscle mass while promoting satiety. Models often consume sources such as grilled chicken, turkey, and fish like salmon or cod. Healthy fats from sources like avocado, nuts, and olive oil are also crucial for hormone regulation, brain function, and skin health.

Example meal ideas include:

Grilled chicken salad with mixed greens, avocado, and a light vinaigrette.
Baked salmon with quinoa and steamed vegetables like broccoli or asparagus.
Scrambled egg whites with spinach and avocado toast on whole-grain bread.

The Role of Complex Carbohydrates

Contrary to some misconceptions, carbohydrates are not completely eliminated from a model's diet. Instead, the focus is on consuming complex carbohydrates in the right quantities and at the right time. Sources like brown rice, quinoa, and sweet potatoes provide sustained energy for intense workouts, with consumption often timed around training sessions. Before a show, models may strategically reduce their carbohydrate intake to decrease water retention and achieve a leaner look.

Hydration and Nutrient Timing

Staying hydrated is non-negotiable. Models are known to drink copious amounts of water throughout the day to flush out toxins, minimize bloating, and maintain skin elasticity. Some start their day with warm lemon water to kickstart their metabolism. Many also eat smaller meals every few hours to keep their metabolism running smoothly and prevent major drops in blood sugar.

Comparison: Everyday vs. Pre-Show Diet


Feature	Everyday Eating Habits	Pre-Show Preparation (Weeks Before)
Carbohydrates	Include healthy sources like brown rice, sweet potatoes, and oatmeal, often timed around workouts.	Intake is significantly reduced or even limited to non-starchy vegetables to minimize water retention and bloating.
Sodium	Monitored, but less strictly controlled.	Cut almost entirely to avoid water retention and ensure a toned, defined look.
Protein	Consumed at every meal to build and maintain muscle mass.	High-protein intake continues, often prioritized even more to protect muscle tone during lower carb phases.
Sugar	Refined sugars and desserts are mostly avoided, but small indulgences are permitted (the '80/20 rule').	Natural and added sugars are completely eliminated, with treats being a definite no-go.
Alcohol	Avoided most of the time due to empty calories and dehydrating effects.	Eliminated entirely in the weeks leading up to the show.
Meal Frequency	Follow the practice of eating smaller meals every 2-3 hours.	May involve intermittent fasting or larger, balanced meals to optimize fat burning and reduce bloating.

Popular Foods and Notable Model Habits

Individual models have shared their go-to foods, revealing a blend of structured eating and personal preferences. For instance, Bella Hadid and Kendall Jenner have mentioned enjoying chicken salad with veggies and quinoa. Model Sara Sampaio favors eggs and avocado toast or yogurt with fruit for breakfast. The general theme is variety within a healthy framework.

The 80/20 Rule

Many models subscribe to the 80/20 rule, where they eat clean and healthy 80% of the time and allow for more relaxed eating the other 20%. This helps prevent burnout and maintains a healthier, more sustainable relationship with food. Treat meals, or planned indulgences, are favored over binge-worthy 'cheat days'.

A Holistic Approach to Wellness

The diet is only one part of a comprehensive wellness routine. Paired with intensive workouts—including boxing, Pilates, and strength training—these eating habits support their demanding physical schedules. Additionally, they prioritize adequate sleep and manage stress to ensure their bodies and minds are in peak condition. Ultimately, the goal is not just a certain look, but robust health and high performance.

Conclusion

The diets of Victoria's Secret models are not based on starvation, but rather on a highly disciplined, strategic approach to clean eating. By focusing on lean protein, healthy fats, complex carbohydrates timed appropriately, and consistent hydration, they fuel their bodies for rigorous training and achieve their desired physique. The incorporation of individual preferences and the 80/20 rule makes this lifestyle more sustainable. While their routines are tailored for their profession, the core principles—emphasizing whole foods and moderation—provide valuable lessons for anyone pursuing a healthier way of eating. This balanced and informed approach is the real secret behind their runway-ready bodies.

What do Victoria's Secret models eat? A practical guide

To see how the principles of a model's diet can be applied, consider a practical, day-to-day eating plan. This is not about restriction, but about smart, nutrient-dense choices that support a healthy and active lifestyle. Explore healthy meal plans for more inspiration.

Sample Day Plan

Breakfast: Egg white omelet with spinach and mushrooms, paired with half an avocado.

Lunch: A large green salad topped with grilled chicken breast, a variety of colorful vegetables, and a lemon-tahini dressing.

Dinner: Baked cod or salmon with a side of steamed asparagus and a small serving of brown rice.

Snacks: A handful of almonds, fresh berries, or Greek yogurt with a sprinkle of cinnamon.

This structured approach ensures consistent energy and adequate nutrient intake, illustrating the meticulous planning behind their famous figures.

Frequently Asked Questions

Yes, some models, like Taylor Hill, have admitted to enjoying pizza as an occasional treat, especially after a major show. However, it is not a regular part of their diet and is consumed in moderation, following the 80/20 rule.

No, the diet is not based on starvation. It is a highly structured, nutrient-dense eating plan that emphasizes whole foods and is designed to fuel intense workout routines. Models focus on eating balanced meals to sustain energy, not on extreme calorie restriction.

A typical breakfast often includes protein-rich options like eggs and avocado, or fiber-rich choices like oatmeal or Greek yogurt with fruit. The goal is to get a nutritious start that provides sustained energy for the day.

In the weeks and days leading up to a show, models significantly cut back on carbohydrates, limiting them primarily to vegetables. This helps to reduce water retention and achieve a leaner physique for the runway.

Snacks for models are typically healthy and wholesome, such as nuts, fruit, carrots with hummus, or Greek yogurt. They carry these with them to maintain stable energy levels and avoid unhealthy cravings.

Models stay hydrated by drinking plenty of water throughout the day. Some also drink warm lemon water in the morning, and trainers emphasize staying well-hydrated to reduce bloating and support skin health.

Rather than 'cheat days,' many models refer to them as 'treat meals,' or follow the 80/20 rule, allowing for occasional indulgences. This mindset focuses on balance and moderation rather than guilt.