Ashley Graham has been a major inspiration in the body positivity world, and her recent appearance on the Victoria’s Secret runway was another incredible milestone! She’s all about showing that fitness and confidence come in all shapes and sizes.
Today, I’m taking you through Ashley Graham’s diet and workout routine, as well as some tips she swears by to stay strong, healthy, and feeling her best. Let’s dive in!
ASHLEY GRAHAM’S DIET PLAN
Ashley Graham’s diet is simple, balanced, and all about fueling her body with nourishing foods. She doesn’t follow strict rules. Here’s what her day on a plate looks like:
BREAKFAST
Ashley starts her mornings with a serious caffeine kick – she’s a big fan of coffee, often having 3-4 cups a day! To balance out the caffeine, she makes sure to drink plenty of water to stay hydrated.
Ashley loves a hearty breakfast to fuel her day. One of her favorites is a gluten-free open-faced sandwich. She starts by making scrambled eggs, using a little coconut oil spray in the pan, and adds oat milk and a pinch of Himalayan salt for extra flavor. While the eggs cook, she toasts some gluten-free bread and adds a spread of dairy-free butter. Once the eggs are done, she piles them on top of the toast to create a nutritious, satisfying start to her morning. YUM!
LUNCH
Anything goes at lunchtime! Ashley doesn’t like to set strict rules around her midday meal, knowing that being too restrictive can quickly leave her feeling unmotivated. So, she keeps it flexible and varies her choices based on her cravings.
When she was pregnant, Ashley’s go-to lunch was a Sweetgreen-inspired salad that hit all the right notes for flavor and nutrition. Her base was a fresh bed of romaine lettuce, topped with crispy parmesan chips, creamy avocado, cucumber slices, and tender chicken. She finished it off with a mix of honey mustard and spicy chipotle dressing for the perfect balance of sweet, smoky, and spicy! This combo was a filling and nutrient-packed midday meal that kept her energized.
DINNER
Ashley loves eating dinner on the earlier side, around 6 pm, so she doesn’t feel too full before bed. Her husband often takes over cooking, and she’s thrilled about it! One favorite dinner is lamb stew, which is filling and flavorful. Occasionally, Justin will make a deliciously moist garlic chicken seasoned with salt, pepper, and chicken stock – it’s a cozy, comforting meal that they both love.
SNACKS
Ashley keeps her snacks fun and delicious! She enjoys gluten-free cookies, peanut M&M’s, and one of her favorites – creamy avocado with a sprinkle of sea salt and a dash of olive oil.
CHEAT MEAL
Ashley isn’t one to say no to her favorites, and mac and cheese is at the top of the list. She believes in balance, which means enjoying a treat now and then without any guilt.
ASHLEY’S WORKOUT ROUTINE
Ashley’s workouts are all about building strength and keeping her body feeling strong and powerful. She works with her trainer, Dawin Pena, and incorporates a mix of HIIT, strength, and fun classes. Here’s what she does:
HIIT EXERCISES
To keep her heart rate up, she does high-intensity moves like jump squats, lunges, burpees, and scissor legs. These exercises are intense but burn calories fast and keep her workouts interesting!
YOGA
Yoga became a key part of Ashley’s pregnancy routine, offering her a way to stay connected with her body and relax. Prenatal yoga helped her improve flexibility, reduce pregnancy discomfort, and take time to unwind.
STRENGTH TRAINING
Ashley is a fan of resistance training, which helps her build muscle and stay toned. Her workouts include sledgehammer swings, planks, barbell squats, and hip thrusts with resistance bands.
ASHLEY GRAHAM’S TOP TIPS FOR A STRONG, HEALTHY BOD
Ashley’s approach to health is holistic. It’s about more than food and workouts – she focuses on mindset and self-love too. Here are some tips she lives by:
EMBRACE A POSITIVE MINDSET
Ashley’s all about self-love and embracing your unique journey. She reminds us to celebrate where we are right now, to focus on feeling strong and happy in our own bodies.
IGNORE THE NOISE
Confidence is key! Ashley says it’s essential to tune out external opinions and focus on what makes you feel good and strong.
EAT TO FUEL YOURSELF
Ashley’s diet is nourishing, with lots of veggies, lean proteins, and healthy carbs. She believes in listening to her body and making food choices that support her energy and happiness.
FIND WORKOUTS YOU LOVE
Movement should be fun! Ashley mixes things up with strength training, HIIT, and kickboxing. The key is to find workouts that keep you motivated and make exercise feel enjoyable.
MAKE REST A PRIORITY
Ashley knows the power of rest and recovery. She prioritizes sleep and takes rest days to let her body recharge. Aim for 7–8 hours of sleep a night to help your body and mind recover.
BE CONSISTENT
Consistency is everything! Ashley’s fitness journey is all about staying committed. It doesn’t have to be perfect – just focus on making healthy habits part of your routine.
ASHLEY’S APPEARANCE TO THE VICTORIA’S SECRET RUNWAY
Ashley’s recent appearance on the Victoria’s Secret runway was an inspiring moment for so many women. She showed the world that beauty standards are changing and that fitness and confidence come in all shapes and sizes. Her appearance was a powerful message about embracing your body and feeling empowered in your own skin.
FINAL THOUGHT
Ashley’s fitness journey is a great reminder that health and wellness are personal. Her commitment to balance, self-love, and consistency is something we can all learn from. If you’re feeling inspired, try adding some of her diet or workout ideas to your routine, and remember that fitness is about making choices that make you feel good, strong, and happy in your own skin.
Here’s to embracing health and confidence just like Ashley!
WANT MORE?
Now, if you enjoyed learning about Ashley Graham, I’ve also written blog posts on other models like Bella Hadid, Taylor Swift, Lady Gaga, and Ariana Grande, exploring their unique workout styles and diets. Check them out below!
- Bella Hadid’s Diet and Workout Tips
- Gigi Hadid’s Workout Routine and Diet Tips
- Victoria’s Secret Model Adriana Lima’s Diet And Exercise Plan
- Jasmine Tookes Diet and Workout Routine
For more workouts, click here.
Love,
Rachael xx
Featured image credit: Ashley’s Instagram Account
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