Health & Wellness

The Unexpected Method Kate Middleton Incorporates In Her Diet & Exercise Routine

The Princess of Wales' checklist.
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Catherine, Princess of Wales, has maintained an enviable figure over the years, so just what is Kate Middleton’s diet and exercise routine?

Like her sister-in-law Meghan, Duchess of Sussex (AKA Meghan Markle), the Princess of Wales has always been committed to a healthy wellness routine. Plus, she kept it up through her three pregnancies in 2013 with Prince George, 2015 with Princess Charlotte and 2018 with Prince Louis.

In line with royal tradition, Princess Kate rarely gives interviews or insights into her royal life, let alone her exact diet and exercise routines.

However, plenty of sources have shared exactly how the Princess of Wales stays as healthy as possible, which reportedly comes down to a specialised exercise routine and unexpected diet.

Scroll down for everything you need to know about Kate Middleton’s fitness, diet and exercise routine.

Kate Middleton’s Exercise & Fitness Routine

Kate Middleton does a mix of cardio and weights. (Credit: Getty)

It’s common knowledge that the Princess of Wales enjoys incorporating exercise into her routine.

According to Daily MailKate does a generous amount of cardio and weights, and she works out daily without a personal trainer.

While being a mother of three young children keeps her busy, a royal insider told Daily Mail back in 2016 that the Duchess doesn’t let parenting duties get in the way of a workout. At the time, her daughter Charlotte was a toddler: “Kate finds the time to run as often as possible when in Norfolk, ‘sometimes with Charlotte in her buggy and their dog Lupo at her side’,” they said. 


Though her workouts alternate all the time, her favourite technique is reportedly planking. The Duchess employs different planks into almost all of her hour-long workouts, reports say.

The three different types of planks that Kate employs are:

  • The normal front plank
  • The side plank (held with your body one one side)
  • The prone sky dive plank (“lying on your tummy and gently raising your chest off the floor”), according to Daily Mail.

It’s also reported that Kate does rowing and cycling exercises into her workouts, and focuses on her abs with the help of a Swiss gym ball.


Kate’s workout routine is rigorous, but the Princess of Wales is also said to enjoy yoga. It allegedly helps her calm down and de-stress, as well as building up strength and core muscles.

While we’re unsure if cycling is a regular part of Kate Middleton’s exercise routine, she recently beat husband Prince William in a spin class—while wearing heels.

Kate Middleton’s Diet


In accordance with her fitness routine, the Princess rarely strays from her clean, protein-rich diet.

In fact, Kate has a widely-reported affinity for the ‘Dukan Diet‘. The Dukan Diet involves an almost exclusive omission of carbohydrates in favour of lean proteins, vegetables and healthy fats and oils.

Make sure to research prior, or seek the help of a health professional, before attempting any diet.


Reports suggest that Kate Middleton’s intake involves a wholesome blend of fruits and vegetables with high levels of antioxidants.

Kate reportedly avoids dairy and “drinks smoothies morning and afternoon, containing spirulina, kale, matcha (a finely ground green tea powder), spinach, lettuce, cilantro and blueberries”. She also enjoys berries blended with almond milk as an afternoon snack, according to Daily Mail.


According to the Daily Mail, Kate also favours raw dishes like watermelon salads, gazpacho, goji berries, tabbouleh and ceviche for their skincare-benefits. “Kate already has the perfect figure but her motivation is to achieve radiant skin,” a source told the publication.


On top of her healthy breakfasts and dinners, reports say Kate turns to hearty meals for dinner. Her go-to recipes include roast chicken, curry and soups.

“In the evenings she indulges her hobby of cooking William’s favourite supper, roast chicken,” Vanity Fair wrote in 2012.

Kate Middleton’s Daily Diet Revealed

While we don’t know everything Middleton eats on a daily basis, Hello! reports that the average day for Kate Middleton involves these foods.


  • Green smoothie with kale, spirulina, matcha, spinach, romaine, coriander and blueberries
  • A bowl of oatmeal


  • Often vegetarian or low-meat meals such as sushi
  • Salads
  • Tabbouleh
  • Ceviche
  • Gazpacho


  • Roast Chicken
  • Curries (Middleton is a fan of spicy foods)
  • Pastas


  • Popcorn
  • Raw Fruit
  • Goji berries
  • Olives

What Foods Does Kate Middleton Avoid?

While Middleton hasn’t confessed to any specific eating habits, sources report that she avoids:

  • Dairy
  • Carbohydrates (or at least reduces her intake of them)
  • Seafood when travelling (as per royal protocol)

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