Ever wondered how Victoria’s Secret models stay fit while eating carbs and not living on lettuce?
Here’s the truth: they don’t starve.
They eat smart, use simple habits, and build a body that’s both strong and lean.
If you’re a vegetarian, you can use the same principles.
This guide gives you a plant-based meal plan inspired by what Victoria’s Secret models do, plus a full breakdown of macros, tips, and a 7-day plan you can follow.
What Victoria’s Secret Models Eat Day to Day
Most people think models live on air. Wrong.
Their nutrition is about balance, not punishment.
Here’s what happens behind the scenes:
Calories: They stay in a light calorie deficit but never crash diet
Models eat fewer calories than they burn, but only slightly. This keeps fat loss steady without slowing their metabolism. Crash diets where you slash calories too low make you lose muscle, feel tired, and binge later. Instead, they trim 200–400 calories below their maintenance level. This is enough to burn fat while still having energy to train and work.
Protein focus: Keeps muscles firm while burning fat
Protein is the foundation of their meals. It stops muscle breakdown when they’re in a calorie deficit and helps keep them full. Sources like tofu, tempeh, Greek yoghurt, beans, and protein powders make it easy to hit 80–100g daily even as a vegetarian. More protein also boosts metabolism slightly because your body burns more calories digesting it.
Carbs: They don’t cut them; they choose slow-digesting sources
Models still eat carbs, but they pick smart ones. Slow-digesting carbs like quinoa, oats, lentils, and sweet potatoes keep blood sugar stable and prevent cravings. They also provide the energy needed for workouts. Instead of processed bread or sugary snacks, they stick to whole food carbs that come with fibre, vitamins, and minerals.
Healthy fats: Avocado, nuts, seeds – they keep hunger away
Fats are not the enemy. Models use healthy fats to stay satisfied and keep hormones balanced. Avocado, nuts, seeds, olive oil, and nut butters are staples in their diets. These fats slow digestion, helping you feel full for longer, and support skin health—something models care about. They just control portions because fats are calorie-dense.
Some models even work with nutritionists who tailor meals around photoshoots.
When a show is coming, they’ll drop processed food, sodium, and extra carbs, but still fuel their bodies.
Are There Vegetarian Victoria Secret Models
Yes, there are.
Several Victoria’s Secret models have spoken about eating mostly plant-based or vegetarian meals at different times in their careers.
For example, Lily Aldridge has shared that she often chooses plant-heavy meals and avoids too much meat to keep her energy stable. Karlie Kloss has openly talked about eating a mostly vegetarian diet for years, focusing on whole foods, smoothies, and lots of veggies. Other models, like Gisele Bündchen (a former VS angel), follow diets that are primarily plant-based with occasional animal products.
The takeaway?
Many models lean on vegetarian eating for its benefits: lighter digestion, clearer skin, and easier weight control. They still make sure to get enough protein and healthy fats, so their bodies stay strong for intense training and long workdays.
Why a Vegetarian Version Works
A vegetarian plan works perfectly because:
- You can hit protein goals with tofu, tempeh, beans, Greek yoghurt, and protein powder.
- Whole grains and veggies provide energy without fat gain.
- Healthy fats from nuts, seeds, and olive oil keep you satisfied.
This means you can build the same physique while sticking to your lifestyle.
How Many Calories Do Models Eat?
A big question: how many calories a day do models eat?
The average Victoria’s Secret model eats between 1,300 and 1,800 calories, depending on:
- Workout load
- Age
- Metabolism
- Upcoming events
The goal isn’t starvation, it’s smart eating.
The Vegetarian Victoria Secret Model Meal Plan
Here’s a 1-day example with full macros:
| Meal | Food Example | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Breakfast | Plant protein smoothie + chia | 300 | 30 | 20 | 8 |
| Snack | Greek yoghurt + walnuts | 200 | 15 | 10 | 10 |
| Lunch | Quinoa bowl with chickpeas + tahini | 450 | 20 | 50 | 15 |
| Snack | Apple + peanut butter | 180 | 5 | 25 | 7 |
| Dinner | Zucchini noodles + tofu | 350 | 25 | 15 | 12 |
| Treat | Dark chocolate | 80 | 1 | 5 | 5 |
| Total | 1,560 | 96 | 125 | 57 |
Why This Plan Works
- High protein keeps metabolism firing.
- Controlled carbs prevent fat storage while maintaining energy levels.
- Fats help hormones and keep you full.
- Volume foods (veggies) mean you eat a lot without overeating calories.
7-Day Vegetarian Model Meal Plan (Rotating Menu)
Here’s your weekly template so you don’t get bored:
Day 1
- Breakfast:
- Greek yogurt (unsweetened) with chia seeds, sliced strawberries, and a drizzle of honey.
- 1 cup green tea.
- Snack:
- Handful of almonds + 1 apple.
- Lunch:
- Quinoa salad with chickpeas, cucumber, cherry tomatoes, olive oil, and lemon dressing.
- Side: Steamed broccoli.
- Snack:
- Protein shake (plant-based protein) with almond milk.
- Dinner:
- Grilled tofu with sautéed spinach and roasted sweet potato wedges.
Day 2
- Breakfast:
- Overnight oats with almond butter, blueberries, and a sprinkle of cinnamon.
- Herbal tea.
- Snack:
- Carrot sticks with hummus.
- Lunch:
- Brown rice bowl with edamame, avocado, and roasted vegetables (bell peppers, zucchini).
- Sprinkle sesame seeds.
- Snack:
- A handful of mixed nuts.
- Dinner:
- Lentil soup with a side salad (greens, olive oil, balsamic).
Day 3
- Breakfast:
- Smoothie: Spinach, banana, protein powder, flaxseed, almond milk.
- Snack:
- Rice cakes with peanut butter.
- Lunch:
- Whole grain wrap with grilled halloumi, lettuce, tomato, cucumber, and tzatziki sauce.
- Snack:
- Handful of walnuts + 1 pear.
- Dinner:
- Vegetable stir-fry with tofu over cauliflower rice.
Day 4
- Breakfast:
- Scrambled eggs (or tofu scramble) with spinach and cherry tomatoes.
- 1 slice whole-grain toast.
- Snack:
- Protein bar (low sugar).
- Lunch:
- Chickpea Buddha bowl with roasted carrots, kale, quinoa, tahini drizzle.
- Snack:
- Greek yogurt with pumpkin seeds.
- Dinner:
- Zucchini noodles with pesto and a side of roasted mushrooms.
Day 5
- Breakfast:
- Chia pudding topped with kiwi and coconut flakes.
- Snack:
- Celery sticks with almond butter.
- Lunch:
- Grilled vegetable and hummus sandwich on whole-grain bread.
- Side salad.
- Snack:
- Handful of cashews + 1 orange.
- Dinner:
- Stuffed bell peppers (quinoa, black beans, corn, spices).
Day 6
- Breakfast:
- Protein pancakes topped with berries and a small drizzle of maple syrup.
- Snack:
- Edamame sprinkled with sea salt.
- Lunch:
- Lentil and vegetable stew with whole-grain crackers.
- Snack:
- Cottage cheese (or plant-based alternative) with sliced peach.
- Dinner:
- Grilled tempeh with roasted Brussels sprouts and wild rice.
Day 7
- Breakfast:
- Avocado toast (whole grain) with pumpkin seeds and chili flakes.
- Black coffee or green tea.
- Snack:
- Handful of mixed seeds (chia, sunflower, hemp) + 1 banana.
- Lunch:
- Falafel bowl with tabbouleh, hummus, and mixed greens.
- Snack:
- Small protein smoothie (spinach, pineapple, vegan protein).
- Dinner:
- Cauliflower steak with garlic butter and a side of roasted asparagus.
Why This Plan Works
- Protein-Focused: Greek yogurt, tofu, tempeh, legumes, plant protein.
- Healthy Carbs: Quinoa, brown rice, oats, sweet potato.
- Healthy Fats: Avocado, nuts, seeds, olive oil.
- Variety: Rotates ingredients to avoid monotony and nutrient gaps.
Training Like a Victoria’s Secret Model
Food is 80% of the equation, but training builds the shape.
Most models:
- Lift weights 3–4x per week for toning.
- Do Pilates or yoga to stay lean and flexible.
- Use cardio only before big shoots to burn extra fat.
Want to create a workout like this?
Check out how to make a workout plan for a woman.
Mistakes to Avoid When Copying Model Diets
People often fail because they:
- Eat too little → metabolism slows down.
- Go no-carb → leads to low energy.
- Skip protein → lose muscle.
- Try extreme cleanses → gain weight back fast.
Stay consistent instead of going extreme.
Tips Models Use Before Big Events
Here’s what models do leading up to a show:
- Cut out processed sugar.
- Keep water high (3L+).
- Reduce sodium for less bloating.
- Sleep at least 7 hours.
- Avoid alcohol.
Need snacks that won’t ruin progress?
Check vegetarian late night snacks.
Frequently Asked Questions
What snacks do Victoria’s Secret models eat between meals?
Models usually go for high-protein and low-sugar snacks. Think protein shakes, a handful of nuts, sliced veggies with hummus, or a boiled egg if they’re not strictly plant-based. For a vegetarian twist, edamame or roasted chickpeas work great.
How do models stay on track when travelling?
They pack snacks like protein bars, nuts, and single-serve packets of almond butter. They also choose simple meals at restaurants, like salads with tofu or grilled vegetables, and ask for dressing on the side.
Do Victoria’s Secret models take supplements?
Most use basic supplements like plant-based protein powder, omega-3 from algae, and multivitamins. Some take probiotics for digestion and collagen for skin, but the focus is still on real food.
How much water do models drink daily?
Hydration is a big part of their routine. Many aim for at least 2.5–3 litres per day to keep skin clear, support metabolism, and avoid water retention before big shoots.
Do models eat carbs at night?
Yes, but in smaller portions. They might have quinoa, sweet potatoes, or lentils with dinner. The goal is not to avoid carbs but to keep them balanced so energy levels stay stable.
How do models handle cravings?
They don’t rely on willpower alone. Instead, they eat enough protein and healthy fats during the day to avoid extreme hunger. If a craving hits, they’ll choose a controlled treat like dark chocolate or a protein dessert rather than bingeing.
Do Victoria’s Secret models ever eat dessert?
Yes, just not every day. Desserts are usually portion-controlled and made with better ingredients like dark chocolate, berries, or protein-based treats.
How long before an event do models change their diet?
Some start tightening up 2–3 weeks before a runway show. They cut processed foods and sodium, add more veggies, and keep workouts consistent. A few days before, they might slightly lower carbs to look more defined.
Are cheat days part of the plan?
Instead of full cheat days, most have a cheat meal. They’ll enjoy pizza or dessert occasionally but balance it out with clean meals the rest of the day.
Can this vegetarian plan work for weight gain too?
Yes. To gain weight or muscle, increase portion sizes, add more healthy fats like avocado and nuts, and include extra snacks like protein shakes or smoothies.
Conclusion
You don’t need to starve to look good.
Follow this Victoria Secret Diet Meal Plan, Vegetarian style, keep protein high, train smart, and you’ll lean out without suffering.
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