Adriana Lima, a Brazilian-born supermodel, is known not only for her successful career in the fashion industry, including her long tenure as a Victoria's Secret Angel, but also for her dedication to maintaining a healthy lifestyle. Lima has shared details about her diet and workout routines, offering insight into how she maintains her figure and energy levels. Now, at 43, and a mother of five, Adriana Lima remains an inspiration.
Adriana Lima's Diet
Consistency is very important in Adriana's nutrition plan, she eats six meals per day and drinks 2L of water.
Breakfast: Fueling the Day
Adriana's day begins with a nutritious breakfast that provides the necessary energy for her daily activities. She often chooses a protein-rich option, such as a protein shake made with spinach, banana, and almond milk. This can be accompanied by oatmeal or whole-grain toast with avocado, creating a balanced and nutritious start to the day.
Lunch: Balanced and Colorful
For lunch, Adriana prefers balanced meals consisting of lean protein, fresh vegetables, and whole grains. A large salad with grilled chicken, quinoa, spinach, cherry tomatoes, and a light olive oil-based dressing is a typical choice. This combination provides essential nutrients to remain active throughout the day.
Snacks: Healthy Bites
Between meals, Adriana chooses healthy snacks to maintain her energy levels. Fresh fruits like apples or berries are her favorite choices, helping her avoid hunger spikes and keep her metabolism active. Occasionally she will have some dark chocolate as a snack, especially when she needs an energy boost.
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Dinner: Light and Satisfying
Adriana's dinner is usually light yet satisfying. Dishes often include fish such as salmon or tuna, accompanied by steamed or roasted vegetables. She may also include a small portion of brown rice or sweet potatoes.
Adriana Lima's Workout Routine
Adriana Lima's workout routine is intense and varied, reflecting her dedication to fitness. She works out at least six days a week, sometimes twice a day, especially when preparing for the Victoria's Secret Fashion Show. Her trainer for around 10 years has been Michael Olajide Jr, a former middleweight boxing champion. Kirk Myers is another trainer she works with, the founder of Dogpound Gym, who also trains Taylor Swift, Jasmine Tookes, and Romee Strijd.
Boxing: A Core Component
About 80% of Adriana's workout program consists of boxing, a passion that drives her intense training sessions. Myers has shared videos of Lima boxing, completing hellish-looking “battle ropes,” jumping rope, and more.
Jump Rope: A Travel Companion
When traveling, Adriana always brings her jump rope. She has developed serious jump rope skills and incorporates this exercise into her routine to burn calories and improve cardiovascular health.
Weight Training and Classes
In addition to boxing and jump rope, Adriana incorporates weight training and workout classes into her routine. She has tried various workouts, including 54D, which combines high-intensity training, nutrition plans, and recovery therapy. She also engages in yoga and Lagree, a workout that combines strength training, cardio, conditioning, and Pilates on a Reformer carriage.
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Consistency and Intensity
Adriana emphasizes the importance of consistency in her workout routine. She aims to hit the gym every day, and if that's not possible, she finds ways to work out elsewhere, even in her bedroom. Her mentality to working out is - “I like to sweat, and I like intense workouts, nothing slow.”
A Week in the Life: Emulating Adriana Lima's Routine
One writer attempted to follow Adriana Lima's diet and workout plan for a week, documenting the challenges and results.
Day 1: The day started with oatmeal mixed with nuts and fruit before a jump rope session. Even five minutes of nonstop jumping proved difficult. Lunch was tuna with veggies, and the challenge of drinking two liters of water began.
Day 2: Egg whites and fruit for breakfast, followed by a three-mile run and lifting weights. A protein shake with fruits and veggies served as an afternoon snack, and dinner was shrimp scampi over quinoa pasta.
Day 3: A G-Box class (sparring with a partner) and a Barry's Bootcamp session filled the day. Lunch was a poke bowl, and dinner consisted of cod and veggies. Chia pudding was the afternoon snack, and over two liters of water were consumed.
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Day 4: Boxing and ab work started the day, followed by hard-boiled eggs, nuts, and fruit for the plane. Lunch was sliced chicken breast with avocado and tomato on whole-wheat bread. Dinner was salmon teriyaki and mint and mango chicken.
Day 5: Oatmeal with nuts and strawberries for breakfast, followed by a three-mile run and a lifting session.
Day 6: Banana and oatmeal for breakfast, followed by a jump rope session and shadow boxing. A salad with veggies and chicken was lunch, and dinner was oysters, squid, and salmon.
Day 7: Oatmeal with raspberries, sunflower seeds, and almonds for breakfast before running a race. Squares of chocolate were consumed before the race for an energy boost. The rest of the Whole Foods salad was eaten before catching a flight.
Lessons Learned
The writer learned that fitting in workouts while traveling was challenging and that the nutrition plan required significant preparation and cleanup. However, the increased water intake and healthy meals reduced bloating, resulting in a flatter stomach.
Additional Insights
Sleep and Rest
Adriana Lima prioritizes sleep, aiming for nine hours per night. She also swears by Vitamin C and sometimes wears makeup in the gym for herself.
Mindset and Balance
Lima's trainer, Michael Olajide Jr, emphasizes that Adriana's work ethic is exceptional and that she is extremely dedicated. While she maintains a strict routine, she also allows herself occasional indulgences like chocolate cake, which she enjoys in moderation.