What I Eat In A Day

7 superfit stars share their daily diets—and experts weigh in.


MODEL

hailey clauson

'I cook my own food and am looking for new ways to eat clean,' says the 5'11" Sports Illustrated Swimsuit cover model, 21. 'I box for cardio and toning 5 or 6 times a week. It's a great way to relieve stress'

HYDRATION

101 oz. bottled water

BREAKFAST

Bob's Red Mill gluten-free oatmeal, with almond butter, bananas, blueberries and cinnamon; 1 cup of green tea

POST-GYM SNACK

Fairlife chocolate milk

SNACK

Green juice with kale, cucumber, green apple, lemon

LUNCH

Harvest salad with cranberries, walnuts, beets, apples, goat cheese and balsamic dressing; water with lemon

SNACK

Hummus with bell peppers

DINNER

Salmon and asparagus; quinoa

total calories: 1,683

THE VERDICT

"Real fruit and cinnamon as natural sweeteners, instead of brown sugar, adds vitamins, minerals and fiber, and green tea gives a healthy, gentle caffeine boost without the jitters," says Chicago-based dietitian Dawn Jackson Blatner. "Chocolate milk is a fantastic workout-recovery drink," Blatner adds, "and her green juice is done well because it's mostly veggies with just a hint of fruit." Blatner suggests Clauson add a little more protein to her midday meal, like "a few ounces of chicken or ½ cup of beans." But overall, says Blatner, "Hailey has an awesome balance of whole grains, quality protein, colorful produce and healthy fat."

MISS UNIVERSE

pia wurtzbach

'I enjoy foods that keep my energy levels stable and include lots of protein,' says the 5'8" beauty queen, 26. 'Otherwise I'd likely crash at some point during the day'

HYDRATION

8 glasses of water

BREAKFAST

Coffee with a splash of cream; 1 ½ cups of Greek yogurt with 3 diced strawberries, a handful of blueberries, a tbsp. of honey and mangoes

LUNCH

Grilled-chicken Caesar salad—light on the croutons—with diced cherry tomatoes, 2 tbsp. of dressing and 1/3 cup of low-fat Parmesan cheese

SNACK

Two handfuls of roasted almonds (no salt); dried mango with a side of cottage cheese

DINNER

Oven-roasted salmon (with ½ tbsp. of olive oil to coat fillet); 1 cup of spinach topped with feta; 1 cup of steamed broccoli with fresh lemon juice, olive oil and garlic; 2 red bliss potatoes, sliced, with olive oil and fresh rosemary

DESSERT

Two small scoops of low-fat chocolate caramel ice cream

total calories: 1,758

THE VERDICT

"Love the Greek yogurt for protein, and the fruit is loaded with fiber, which helps keep her full," says dietitian Keri Glassman of nutritiouslife.com, though she advises skipping the honey. For lunch Glassman recommends swapping the Caesar dressing for olive oil and vinegar. "I'd rather her get the fat from olive oil and skip the low-fat cheese," she says. Wurtzbach's choice of nuts for a snack is "excellent for the protein, fiber and antioxidants," but Glassman cautions about dried fruit because it's "easily overeaten." Dinner is "perfect" for incorporating "omega-3s from the salmon and lots of greens." As for the ice cream, Glassman asks, "could she have done one scoop?"

SWIMMER

natalie coughlin

The 5'8" Olympic medalist, 34, eats lots of fruits and greens. 'I want the food to be as nutritionally dense as possible!'

HYDRATION

80 oz. of water

POST-WORKOUT SMOOTHIE

1½ cups almond milk, 1 cup frozen dark cherries, half a banana, 1 scoop vanilla whey protein, 2 tbsp. chia seeds

PRE-WORKOUT BREAKFAST

Steel-cut oatmeal with 1 tbsp. ground flaxseed, 1 tbsp. coconut oil, 1 tbsp. pure maple syrup, cinnamon and 10 chopped toasted almonds

POST-WORKOUT BREAKFAST:

2 soft scrambled eggs topped with Maldon salt, chopped chives and minced parsley, 1 piece of whole-wheat toast with 2 tsp. coconut oil, coffee with half-and-half

LUNCH

Luvo's Vegetable Bibimbap topped with two eggs over-easy; green smoothie (made with 1 cup water, 6 kale leaves, ½ bunch parsley, 1 celery rib, ½ cup frozen pineapple, ¼ avocado, juice of 1 lemon, juice of 1 lime)

POST-WORKOUT SMOOTHIE

1½ cups almond milk, 1 cup frozen dark cherries, half a banana, 1 scoop vanilla whey protein, 2 tbsp. chia seeds

DINNER

Brussels sprouts and kale slaw topped with 2 tbsp. toasted soy-glazed pumpkin seeds and 3 tbsp. vinaigrette; roasted chicken leg over cooked farro; glass of red wine

DESSERT

1 piece of salted dark chocolate

total calories: 3,452

THE VERDICT

"As an athlete, Natalie needs adequate calories, carbohydrates for energy and protein for muscle growth and repair," says dietitian Keri Glassman of nutritiouslife.com. Her meals are full of "real foods," including her dinner, which provides greens, protein and whole grains. "And good for her for enjoying a glass of wine and a piece of chocolate!"

BONES'

tamara taylor

The 5'7" Bones actress, 45, takes a 'practical' approach to nutrition. 'Eat when hungry, stop when you're full,' she says. 'If I indulge, I balance it with something green the next day'

HYDRATION

4 20-oz. bottles of water; 3 cups of green tea

BREAKFAST

3 egg-white scramble with 2 oz. each of broccoli, spinach, tomato, zucchini and avocado, with a spoonful of salsa on top; 1 cup dark-roast coffee

LUNCH

2 cups of pea soup; 4 cups of mixed green salad with shaved Parmesan and a tbsp. of olive oil

SNACKS

1 bag of Eden brown-rice chips

DINNER

6 pieces of salmon sashimi; 4 pieces of yellowtail sashimi; 2 baked crab hand rolls

total calories: 1,071

THE VERDICT

Taylor's hydration is "amazing!" says dietitian Keri Glassman. "Green tea is loaded with antioxidants." The actress also gets praise for her vegetable-filled breakfast—"Love the mix of protein plus healthy fat from the avocado," says Glassman. But, she adds, Taylor could pump up her soup-and-salad combo at lunch. "I'd like to see this salad topped with chicken, shrimp, chickpeas or quinoa. Her overall calories are too low, and this is a place she can add them!" Still, her sushi dinner is a great choice, Glassman says. "Great clean, satisfying meal."

MODEL

iskra lawrence

'There is a misconception that body size determines health,' the 5'9" model says. 'I haven't dieted in over 5 years. But what I do believe is everything in moderation'

HYDRATION

5 500-ml. bottles of water a day

MORNING DRINK

8 oz. green juice made with apple, celery, cucumber, ginger and lemon

BREAKFAST

Egg-white omelet with tomato, spring onions and a sprinkle of cheese and bacon

LUNCH

Chicken curry made with coconut milk and spices, with two mini naan breads

POST-WORKOUT

Protein shake with mango, coconut milk, spinach and protein powder

DINNER

2 slices mozzarella and tomato pizza

SNACK

3 to 4 pieces of chocolate

total calories: 1,883

THE VERDICT

"Lawrence's green juice is a great way to get in bonus greens before the day even starts!" says dietitian Keri Glassman. She applauds the eggs and veggies in Lawrence's breakfast but suggests she skip the unnecessary sodium and calories from the bacon and cheese. For lunch, Glassman would prefer Lawrence go for extra veggies over the naan. And she has the same request for Lawrence's pizza. "Adding a big veggie salad would've balanced out this meal." As for the chocolate, Glassman says, "she works hard and deserves an indulgence—she just needs to make sure it's not an everyday thing!"

ANIMAL KINGDOM'S

daniella alonso

'When I am working, I limit sugar and carbs because I find that eating healthy helps me when keeping long hours,' says the 5'6" actress, 37

HYDRATION

25 oz. of water; 36 oz. of sparkling water

BREAKFAST

Soy latte; 2 egg whites with yellow tomatoes, green onions, red and green peppers and mushrooms

LUNCH

Soy latte; 1 cup oatmeal; 1 chocolate-covered graham cracker

SNACK

Soy latte

SNACK

4 organic veggie bites; 1 cup Honey Nut Cheerios

DINNER

1 veggie spring roll with dipping sauce; brown-rice Buddha's delight (snap peas, asparagus, mushrooms and carrots in brown sauce); strawberry and cucumber limeade

total calories: 1,692

THE VERDICT

"Good start to her day, but no need to keep the yolk out of the eggs," says dietitian Keri Glassman. "The yolk is full of nutrients." Alonso's multiple soy lattes provide "a little protein from the soy milk" but also contain "a lot of caffeine and a lot of processed soy," says Glassman. The expert suggests subbing in a salad or crudités for her veggie bite snack, and a sweet potato as a source of carbs instead of the cereal. As for dinner, "the meal is a little low in protein—and no need for the high-sugar beverage!"

FITNESS INFLUENCER

cassey ho

'I eat for energy and work out because it makes me feel good,' says the 5'5" Dailies Total1 spokeswoman, 29. 'You've got to find the joy in nourishing your body or else you won't stick to it'

HYDRATION

2 to 3 liters of water

BREAKFAST

Peanut butter banana smoothie: 1 banana, 2 scoops natural organic peanut butter, ¾ cup almond milk, handful of ice

SNACKS

1 cup fresh blueberries with 1 cup coconut yogurt; 1 RX bar

LUNCH

Chicken salad: 5 oz. roasted chicken breast, 4 cups butter lettuce, 2 tbsp. raw sliced almonds, ½ cup cherry tomatoes, 2 tbsp. strawberry vinaigrette

DINNER

5 oz. baked salmon; 1 cup brown rice; 1 cup roasted brussels sprouts; 2 tbsp. Sriracha

total calories: 1,752

THE VERDICT

Ho's breakfast smoothie is "super-nutrient-dense, containing healthy fat and protein without being overloaded with sugar," says dietitian Keri Glassman, who also praises her lunch for its "perfect proportions." Ho's dinner is also well portioned, and Glassman notes, "Even though everyone would not need a full cup of rice, Cassey is active and certainly can afford it." For snack time Glassman suggests pairing berries with "whole real food" like peanut butter instead of a bar.