What is Ree Drummond's Diet? The Pioneer Woman's Approach to Weight Loss

December 11, 2025 •

2 min read

In 2021, Ree Drummond shocked fans by revealing she had lost 55 pounds, and she has been open about her fluctuations since. This remarkable transformation has left many wondering, what is Ree Drummond's diet? Her strategy is surprisingly simple and relies on foundational health principles rather than restrictive fads.

Quick Summary

An inside look into Ree Drummond's weight management strategies, including her emphasis on calorie awareness, consistent exercise, and increasing protein intake. Her approach avoids fad diets and focuses on long-term sustainability.

Key Points

No Fad Diets: Ree Drummond did not follow restrictive trends like Keto or intermittent fasting, focusing instead on traditional, sustainable methods.
Calorie Deficit: The core of her plan involved consuming fewer calories than she burned, which she tracked using an app.
Increased Protein: She boosted her protein intake to 30-40% of her daily calories to stay full and build muscle.
Portion Control: She learned to enjoy smaller portions of her favorite foods instead of cutting them out entirely.
Consistent Exercise: Her routine included regular walks, rowing, and strength training exercises like squats and lunges.
Reduced Sugar and Alcohol: She significantly cut back on empty calories from sugary drinks and alcohol.
Mindful Eating: Ree's approach moved away from an all-or-nothing mindset, emphasizing balance and long-term habits.

What is Ree Drummond's Diet? The Core Principles

Ree Drummond's diet is a mindful approach to eating rather than a specific named plan. Her successful weight loss and maintenance are built on core principles emphasizing awareness and moderation.

Calorie Deficit and Awareness

A central element of Ree's plan is achieving a calorie deficit by consuming fewer calories than burned. She used an app initially to track her food intake, which provided valuable insight and helped her make informed choices.

The Power of Portion Control

Instead of eliminating favorite dishes, Ree focused on controlling portions. This allowed her to enjoy comfort foods in smaller amounts, preventing feelings of deprivation. Weighing food helped her understand appropriate serving sizes.

Prioritizing Protein for Satiety and Muscle

Increasing protein intake was a significant change, with Ree aiming for 30% to 40% of her daily diet from protein. High-protein foods like Greek yogurt, chicken, salmon, and lean beef became regular inclusions, helping her feel fuller and supporting muscle.

Reducing Sugar and Alcohol

Ree significantly reduced her consumption of sugar and alcohol, which are sources of empty calories. She abstained from alcohol for four months initially, and now moderates intake, sometimes using a wine spritzer to lower calories.

A Closer Look at Ree Drummond's Diet and Lifestyle

Ree's weight management also includes a consistent exercise routine. Her workouts on the ranch involve walking her dogs, using a rowing machine, and strength training. Consistency in both diet and exercise is key for her results.

Ree Drummond's Food Choices: Then vs. Now


Feature	Before Weight Loss	During Weight Loss (2021)	Current (Maintenance)
Dietary Focus	Comfort foods, rich recipes	Calorie deficit, high protein	Balanced approach, mindful eating
Key Strategy	Less focus on portion sizes	Calorie counting, weighing food	Portion awareness
Protein Intake	Lower percentage of diet	30-40% of daily calories	Consciously includes high protein
Sugar & Alcohol	Regular consumption	Significantly reduced, 4-month alcohol hiatus	Reduced and moderated consumption
Food Tracking	Did not track	Used a food tracking app	Does not track as meticulously
Favorite Foods	Still enjoys comfort food recipes	Enjoyed in smaller, controlled portions	Enjoys in moderation, more mindful

The Psychology of Ree Drummond's Weight Loss

Ree emphasizes a self-compassionate mindset, moving away from an all-or-nothing approach. She focuses on balance and getting back on track after indulgences, recognizing that weight can fluctuate naturally.

Conclusion: A Sustainable Blueprint

Ree Drummond's diet is a sustainable, practical approach based on mindful eating, movement, and a balanced mindset. Her journey highlights the effectiveness of a calorie deficit, portion control, and increased protein in achieving lasting health goals. Her story is detailed further on The Pioneer Woman website.

Frequently Asked Questions

Ree Drummond did not follow a specific fad diet like keto or paleo. She focused on creating a calorie deficit by being more mindful of her portions, increasing her protein intake, and reducing her consumption of sugar and alcohol.

No, Ree Drummond has been very clear that she did not use any weight loss medications. Her transformation was achieved through a combination of diet and consistent exercise.

Ree Drummond initially lost about 55 pounds during her weight loss journey. She has also openly discussed natural fluctuations in her weight since then, demonstrating the reality of long-term maintenance.

Her exercise routine is simple yet consistent, taking place on her ranch. It includes walking her dogs, using a rowing machine, and incorporating strength training exercises like squats and lunges.

Yes, a key to her success was not giving up her favorite foods. She still enjoys her famous recipes but in smaller, more sensible portions, and focuses on balancing her overall intake.

To increase her protein intake, Ree focuses on foods such as low-fat plain Greek yogurt, lean chicken, salmon, Swiss cheese, and homemade protein balls.

Ree stayed motivated by focusing on how much better she felt overall, tracking her progress with an app, and celebrating non-scale victories like increased energy and strength.