Kendall Jenner, a prominent figure in the fashion and entertainment industries, has captivated audiences worldwide with her striking looks and successful career. From her early days on "Keeping Up with the Kardashians" to gracing the runways of high-fashion brands, Kendall has solidified her status as a supermodel and social media icon. Her radiant appearance and lean physique have led many to wonder about the secrets behind her diet and workout routine. This article delves into the details of Kendall Jenner’s diet and exercise regimen, exploring how she maintains her supermodel figure with a blend of mindful eating and a dedication to fitness.
Who Is Kendall Jenner?
Kendall Jenner is a multifaceted icon who has gracefully navigated the worlds of fashion, entertainment, and social media. Born into the famous Kardashian-Jenner family, Kendall has carved out her unique identity, transcending her reality TV roots on "Keeping Up with the Kardashians" to become one of the most sought-after supermodels of her generation. Her striking beauty, characterized by her tall, statuesque frame and captivating features, has made her a favorite on runways and in high-fashion campaigns around the globe. But beyond her external allure, Kendall embodies a quiet strength and poise that set her apart. She has an innate ability to blend elegance with relatability, making her both a muse to designers and an inspiration to millions of fans. Kendall's dedication to her craft is evident in her work ethic. Besides, she balances a demanding career with a commitment to mental well-being and personal growth. Off the runway, she is known for her down-to-earth nature and close bond with her family, showing that behind the glamor is a woman with deep values and a kind heart. In every human way, Kendall Jenner is a testament to the power of authenticity, hardwork, and the beauty of being true to oneself.
Kendall Jenner’s Weight and Wellness Journey
As a supermodel, Kendall Jenner meets the high expectations placed upon her, projecting a powerful and graceful feminine energy. Standing tall at 5 feet 10 inches, Kendall incorporates a balanced diet into her regimen, eating healthy proteins, vegetables, and whole grains to fuel her workouts. Her workout plan includes a mix of cardio, strength training, and core exercises, ensuring that she stays in top shape. Kendall’s approach to exercise and diet highlights the importance of consistency and mindful eating in achieving a lean, healthy body. Kendall Jenner has always maintained a lean physique, a natural advantage in her modeling career. Despite her slender frame, Kendall is dedicated to keeping herself in top shape. Her routine combines regular exercise, including cardio, Pilates, and strength training, with a balanced diet that fuels her demanding schedule. While she enjoys indulgences in moderation, her focus on wholesome meals, hydration, and an active lifestyle ensures she stays fit and healthy. Kendall’s commitment to her wellness not only supports her career but also reflects her disciplined approach to maintaining her iconic, effortlessly chic appearance.
Kendall Jenner's Diet and Eating Habits
Although Kendall doesn’t follow a strict diet, she is mindful of her choices, as revealed by our trusted sources. Kendall’s diet is committed to nutritional and healthy options, with the occasional treats thrown in to satisfy a craving or sweet tooth. Generally, we see Kendall’s diet consisting of simple and nutritional foods, such as fruits, vegetables, and proteins, present in every meal.
A Typical Day of Eating
For breakfast, Kendall often starts her day with avocado over eggs or a bowl of oatmeal, providing a nutritious diet choice for daily intake needs. If not this, she opts for Greek yogurt with fruit. Lunch usually consists of brown rice paired with grilled chicken and vegetables, a meal that fuels her active lifestyle. A foolproof but straightforward combination, Kendall sticks to chicken with rice and vegetables for lunch. While this might sound mundane, the variety of ways to prepare chicken and its accompanying side vegetables ensures that you can eat this for lunch every day without getting bored.
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Throughout the day, she maintains steady energy levels by snacking on hummus with veggies or chips and guacamole, which is loaded with protein, fiber, and antioxidants (1). As a snack Kendall said she enjoys vegetables and hummus (a personal favorite), chips and guac, and Justin’s peanut butter cups. All of these are solid snack suggestions, but I was mostly feeling like carrots and hummus around 5PM so that’s what I opted for. Luckily I know how to cut vegetables, unlike Kendall, so this snack was super easy to make. I think I’ve noticed that Kendall is very safe with what she eats and I’m totally here for it!
Despite her health-conscious choices, Kendall believes in moderation, occasionally enjoying high-calorie treats like fried chicken or pizza from time to time. We also discovered that Kendall indulges her sweet tooth with Twix bars, Justin’s peanut butter cups, and frozen yogurt, which she enjoys twice a week.
For dinner, there’s so many different options that Kendall has for dinner it was difficult to choose. However, I was with a group of people and wasn’t about to make a fuss about what to eat so NATURALLY I chose pizza. Unfortunately, I don’t live near Kendall’s fave Italian restaurant Craig’s, so I went to my go-to local place called Marcello’s. Of course I had to get Kendall’s iconic margherita pizza to end the day of living like a supermodel. Kendall indulges in Craig’s Margherita pizza, In-N-Out burgers, and even fried chicken!
Hydration plays a key role in her routine, with Kendall drinking plenty of water and up to 12 cups (2.8 liters) of detox tea daily. Consuming plenty of water helps reduce inflammation, flush out toxins, and prevent several health problems whereas the detox tea offers a surge of polyphenols to boost overall health (2), (3).
Specific Food Choices
She regularly eats proteins like chicken, turkey, seafood, and eggs, along with vegetables such as avocado, broccoli, and zucchini, and whole grains like oats and brown rice. Her clean diet, which includes nutritious foods like chicken with rice, pasta with peas, and yogurt with fruit, supports her fitness goals, while she enjoys occasional treats like frozen yogurt for its tarty flavor. Although she follows a primarily plant-based diet, Kendall’s dietary habits allow for flexibility, including a balance of clean eating and indulgence from time to time. If she's eating out, Jenner loves "Nobu for sushi or Craig's, where I order the vegan spaghetti Bolognese or Margherita pizza.
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Foods to Eat
While Jenner doesn’t set any strict rules for which foods she eats and avoids, she regularly eats:
- Proteins: chicken, turkey, seafood, eggs, legumes, lean cuts of beef and pork
- Vegetables: avocado, broccoli, cauliflower, carrot, tomato, zucchini, cucumber
- Whole grains: oats, brown rice
- Snacks: peanut butter, candy bars, hummus with veggies, chips with guacamole
- Drinks: water, detox tea, coffee
Foods to Avoid
Although Jenner doesn’t eliminate any foods from her diet, she does limit her intake of dairy products to prevent breakouts. This includes foods like:
- cheese
- milk
- ice cream
- yogurt
- butter
Kendall Jenner’s Workout Routine
Kendall Jenner approaches her exercise routine with the same dedication and authenticity that she brings to every aspect of her life. For Kendall, fitness is not just about maintaining her supermodel physique but about nurturing her overall well-being. The busy “Keeping Up with the Kardashians” star has made her workout and diet plan available to all of us at home. You can complete Kendall’s workout routine in under an hour; no personal trainer required.
Elements of Her Fitness Plan
Her sessions, lasting about an hour or less, are carefully curated to meet her specific needs. Working closely with a personal trainer, Gunnar Peterson, Kendall focuses on ab workouts to maintain her lean figure, incorporating weightlifting and bodyweight exercises like squats and planks to build muscle and strength. Jenner prefers resistance training over cardio, finding it more effective for sculpting and toning her body. She does not train excessively for hours and hours. However, she lifts weights and does bodyweight exercises to gain and maintain muscle mass. Kendall Jenner does not use extremely heavy weights for lifting. Additionally, she likes to do a lot of ab exercises to stay lean. Most of her ab workouts are bodyweight exercises. She typically follows a pattern during her abs exercises and does every exercise for 30 seconds before moving on to the next one. Although she prefers to do resistance exercises over cardio-intensive work like running, Kendall does do cardio occasionally. Just because she hates it doesn’t mean she doesn’t do it. After all, you don’t rise through the ranks of supermodels by skipping cardio.
However, she still includes occasional cardio to keep her heart healthy and endurance levels high. Resistance training not only enhances muscle definition but also boosts metabolism, improves bone density, and helps maintain long-term weight loss (4). Kendall incorporates hot yoga into her routine to get her sweat on.
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Kendall Jenner’s workout plan is a combination of strength training and aerobic exercises, with a strong emphasis on core workouts, including bicycle crunch and twisted crunch exercises. She incorporates abs exercises with heavy weights, ensuring her fitness routine is both challenging and effective. Kendall pairs her workouts with deep breathing exercises to enhance focus and endurance. She also enjoys diversifying her routine with workout classes such as kickboxing and hot yoga. These activities not only challenge her physically but also provide a refreshing change from her usual regimen, keeping her motivated and engaged.
Sample Exercises
Before we start, take a minute to mentally prepare yourself for a lot of planking during this workout. Here are some exercises that Kendall incorporates into her routine:
- Forearm plank: Hold this position for 30 seconds. Do not allow your stomach to sag to the ground nor your booty to push up towards the sky.
- High plank: Extend your arms, lift your body, and support your weight on your hands and toes. Hold this lifted position for 30 seconds. Similar to the forearm plank, concentrate on keeping your body straight and still. Do not allow yourself to drift up or down during the hold.
- Side plank: Lie on your side with your right forearm and palm on the ground. Line up your elbow underneath your shoulder. Lift your body into a side plank, supporting your weight on your right forearm and your right foot. Place your left hand behind your head.
- Crunches: Lie on your back with your knees bent and your feet flat on the floor. Lift your upper body, imagining that you are bringing your chest to your knees.
- Bicycle crunches: Remain in the same position as your standard crunch, lying on your back with your knees bent and feet flat on the ground. Extend your right leg in front of you while bending your left knee over your chest.
- Leg raises: Lay on your back with your hands at your sides. Slowly raise your right leg into the air. Keep your movements slow and controlled. You should not feel this in your lower back.
- Twisted Crunches: Lay on your back with your knees bent and your feet flat on the floor. Crunch, lifting your upper body off the ground. As you lift, rotate your torso to point your right elbow at your left knee.
Morning Workouts
Kendall has shared that her favorite time of day to work out is in the morning. Kendall likes to work out first thing in the morning. She typically heads out to the gym at 7:00 AM and works out for an hour or less to maintain a toned physique and stay in shape. working out at the same time every day improves performance.
Tips from Kendall's Personal Trainer
Kendall Jenner's personal trainer, Gunnar Peterson, offers valuable insights and practical tips for anyone looking to improve their fitness and overall well-being. In interviews, he emphasizes that the benefits of regular exercise go far beyond just looking good; they profoundly impact your health and quality of life.
Here are some key tips from Gunnar Peterson:
- Focus on the Journey, Not Just the Destination: Peterson stresses the importance of setting short-term goals to complement your long-term objectives. Instead of obsessing over the end goal, celebrate small victories along the way, like making it to the gym consistently or adding a few extra minutes to your workout. By enjoying the process, you'll find that reaching your ultimate goal becomes a natural progression.
- Don’t Delay, Start Now: A common mistake people make is postponing the start of their fitness journey. Peterson advises against waiting for the "perfect time" after a birthday or holiday. The best time to start is now - there’s no better moment to begin taking care of your health and fitness.
- Choose Workouts You Enjoy: It’s crucial to find exercises that you genuinely enjoy. Peterson warns that if you force yourself to do workouts you dislike, you’re more likely to give up. Instead, discover activities that you look forward to, as this will help you stick with your routine in the long run.
In his interviews, Peterson highlights the numerous benefits of regular exercise. Beyond the obvious boost in physical well-being, consistent training makes you more resistant to diseases, illnesses, and injuries (5). He notes that people who train regularly often realize, after years of commitment, that they rarely get sick or injured and generally feel good all the time. Exercise also enhances your quality of sleep and sharpens your mind, which can improve performance at work by reducing errors and increasing patience (6). Ultimately, Peterson believes that regular exercise contributes to a better lifestyle and a higher quality of life, proving that the fitness journey is as rewarding as the destination itself.
Benefits of Kendall’s Diet and Exercise Regimen
There may be several benefits associated with Kendall Jenner’s diet and exercise regimen.
Easy to Follow and Encourages Healthy Foods
Jenner’s diet is flexible and easy to follow. Unlike other diet plans, it doesn’t set strict rules and allows you to enjoy a variety of different foods so that you won’t feel deprived. Not only can this be easier to stick to long term, but it could also help prevent overeating (1, 2). It also encourages several nutritious foods, including whole grains, lean meat, and vegetables. These foods are rich in protein, fiber, vitamins, and minerals, all of which play a key role in overall health (3, 4, 5). Protein promotes muscle growth and keeps you feeling full between meals, while fiber supports digestive health and regularity (3, 4, 6). Meanwhile, vitamins and minerals play a key role in everything from DNA synthesis to energy production, brain function, immunity, and more (5, 7).
Prioritizes Getting Enough Water
Jenner’s diet involves drinking plenty of water and detox tea to stay well-hydrated. Studies show that drinking enough water could help you eat less food, temporarily boost your metabolism, and increase weight loss - especially if you start drinking water in place of sugar-sweetened beverages like soda or juice (8, 9, 10). In addition to supporting weight loss, it may prevent side effects of dehydration like headaches, dry skin, muscle cramps, and fatigue (8, 11). What’s more, staying well-hydrated can improve regularity, support digestive health, and prevent issues like constipation (12).
Emphasizes Regular Exercise
Regular exercise is another important part of Jenner’s routine. Studies have linked regular physical activity with a long list of health benefits. For example, it may improve symptoms of depression, enhance heart health, protect against chronic disease, and help you live longer (13). One small study in inactive adults also found that bodyweight training significantly improved cardiorespiratory fitness, which is how well your heart and lungs provide oxygen to your muscles during exercise (14). Additionally, some research suggests that exercising in the morning may be more effective for improving body composition, enhancing blood sugar control, and decreasing appetite, compared with exercising at other times of day (15, 16).
Potential Downsides
Even though Kendall Jenner has provided details about her diet and exercise plan in interviews, there are no official specific guidelines on how to follow her diet. Therefore, it’s not the best option if you prefer structured plans with detailed guidance. If you have a difficult time moderating your intake of these foods, you may find the plan challenging, as it allows processed foods like pizza, pasta, and sweets.
What’s more, following Jenner’s exercise regimen can be expensive and may not be suitable if you’re on a tight budget. Besides working with a personal trainer, she takes regular fitness classes that can cost $10-$30 per class or more for private sessions.
Finally, Jenner has noted in some interviews that she drinks up to 12 cups (2.8 liters) of detox tea per day. Although it’s unclear which type of detox tea she drinks, some varieties contain caffeine or laxatives, which could be harmful in high amounts (17, 18). In fact, some case reports have linked certain herbal supplements, including detox teas, to liver failure and electrolyte imbalances (19, 20, 21). Furthermore, no research supports the use of detox teas or cleanses for weight management or eliminating toxins from your body (22).
Alternatives to Consider
Even though Kendall Jenner’s diet has several potential benefits, there are many other diet plans with research-backed health benefits and clearer guidelines. Furthermore, drinking large amounts of detox tea could be harmful. For instance, while her schedule encourages regular physical activity, most people benefit from a combination of cardio and resistance training rather than bodyweight exercises alone.
For example, the Mediterranean diet has been associated with a lower risk of heart disease and cancer. Meanwhile, plant-based diets could help reduce inflammation, protect against chronic disease, and support gut health (26, 27).
It’s recommended to aim for at least 150-300 minutes of moderate intensity exercise per week or 75-150 minutes of vigorous physical activity. Muscle strengthening activities, such as lifting weights, are also recommended at least twice per week for healthy adults (28).
Therefore, it’s best to limit your intake of detox tea and talk with a doctor before using herbal supplements, especially if you have any underlying health conditions or are taking medications.