What is Ashley Graham's Diet and Philosophy?
Unlike many celebrities who promote strict, restrictive eating plans, Ashley Graham has long advocated for a more balanced, intuitive, and body-positive approach to food and wellness. Her philosophy is rooted in fueling her body for energy and strength, rather than focusing on weight loss through deprivation. She has publicly stated that she tried various fad diets in the past, but ultimately found that a non-restrictive, mindful eating pattern was what truly worked for her and made her feel good.
A Typical Day of Eating for Ashley Graham
Drawing from her own accounts and interviews, a day in Ashley Graham's eating routine is structured around nutrient-dense whole foods while still allowing for indulgence. Her schedule is dynamic, but a sample day looks something like this:
- Morning Ritual: She starts the day with a simple, hydrating routine of hot water and lemon to "get things moving". This is followed by a vibrant green juice packed with ingredients like kale, apple, ginger, lemon, beets, and spinach.
- Breakfast: For a hearty breakfast, Ashley often prepares scrambled eggs with oat milk and Himalayan sea salt, served on gluten-free toast with dairy-free butter. This provides a satisfying mix of protein and complex carbohydrates.
- Lunch: The midday meal is typically a large, filling salad. Her go-to includes a base of leafy greens, topped with quinoa for protein, carrots, tomatoes, and creamy avocado, all tossed in a pesto sauce.
- Afternoon Snack: To combat the afternoon slump, she opts for a nutritious and satisfying snack. This might be a few squares of 80% dark chocolate or, for a more savory option, a creamy avocado sprinkled with sea salt and a dash of olive oil.
- Dinner: Ashley's dinners often feature lean protein and vegetables. Favorites include chicken with Brussels sprouts or a flavorful lamb stew prepared by her husband. She sometimes pairs this meal with a glass of red wine.
Mindful Eating Over Calorie Counting
Rather than fixating on calories, Ashley prioritizes eating mindfully and truly listening to her body's hunger cues. This was a learned practice for her, helping her move past emotional eating and overeating habits from the past. The practice of mindful eating is a cornerstone of her balanced lifestyle, ensuring her food choices are supportive and energizing, not punitive.
Indulgences and 'Cheat Meals'
Ashley believes in balance and that no food is strictly off-limits. She makes room for occasional indulgences, or "cheat meals," to keep her from feeling deprived. Some of her favorite treats include mashed potatoes and mac and cheese. This realistic approach to eating helps maintain consistency without the pressure of a perfect diet.
Diet vs. Lifestyle: A Comparison
To highlight the difference in her approach, here is a comparison of a restrictive diet versus Ashley Graham's long-term, balanced lifestyle.
| Feature | Restrictive Diet Approach | Ashley Graham's Lifestyle |
|---|---|---|
| Focus | Calorie restriction and rapid weight loss | Nourishing the body and holistic well-being |
| Food Rules | Rigid rules; often cuts out entire food groups | No rigid rules; focuses on whole foods but allows for treats |
| Mindset | Guilt and shame associated with slip-ups | Self-love and forgiveness; embracing balance |
| Sustainability | Difficult to maintain long-term; often leads to yo-yo dieting | Sustainable for a lifetime; a healthy, happy lifestyle |
| Motivation | Driven by a desire for a certain body size | Driven by feeling strong, confident, and energized |
The Role of Fitness in Her Wellness Routine
Ashley's diet is complemented by a consistent and varied fitness routine, which she considers crucial for her physical and mental health. Her trainer, Shannon Decker, revealed that their focus is on strength and empowerment, not just changing her body's appearance. Her exercise includes:
- Weight Training: Incorporating strength training with weights to build muscle and stay toned.
- HIIT: High-Intensity Interval Training sessions to boost her heart rate and burn calories efficiently.
- Yoga: Practicing yoga helps her with flexibility, mobility, and stress management, especially during her pregnancies.
- Fun Activities: She also enjoys more casual, fun activities like hiking, kickboxing, and rollerblading to stay active.
A Holistic Approach to Health
Ashley Graham's wellness journey is a powerful example of a holistic mindset. It isn't just about what is Ashley Graham's diet or workout, but about a wider commitment to self-care and positivity. She begins her days with affirmations, focusing on self-love and gratitude. She also prioritizes mental health by putting her phone away before bed and getting enough rest. Her "Thank Bod" YouTube series further emphasizes this message, encouraging women to appreciate their bodies at every stage, regardless of size. Her balanced diet, combined with consistent exercise and a focus on mental well-being, is the true secret to her success. She proves that a healthy lifestyle is not about perfection, but about sustainable habits that make you feel good from the inside out.
