Kate Middleton, the Princess of Wales, is admired globally for her radiant health and graceful physique. Her commitment to a healthy lifestyle is evident not only in her appearance but also in her energetic engagement with royal duties and family life. New research indicates a significant public interest in the Princess's daily meals, with thousands of searches monthly related to her diet. This article delves into the details of Kate Middleton's diet and exercise routine, offering insights into how she maintains her well-being.
A Day in the Diet of a Princess
Kate Middleton's diet is characterized by a thoughtful balance of nutritious foods that provide sustained energy and support her active lifestyle.
Breakfast: Fueling Up for the Day
The Princess of Wales understands the importance of a hearty breakfast. She is reportedly a fan of slow-burn energy oats, such as porridge, to fuel up before royal events or exercise. Oatmeal is a recommended pre-fitness meal because it releases energy throughout the workout.
Aside from oatmeal, Kate also kickstarts her morning with a classic green smoothie, known to blend her own antioxidant-filled drinks, mixing kale, spirulina, matcha, spinach, romaine, and blueberries together to maintain a clear and bright complexion. These smoothies are packed with vitamins and minerals, providing a quick and efficient way to nourish her body.
Lunch: Light and Plant-Based
Kate typically favors a light lunch, abundant in raw ingredients and vegetarian. Her go-to midday meal is an antioxidant-rich watermelon salad, which sees the juicy fruit mixed with avocado, onion, cucumber, and feta cheese - healthily combining sweet flavors with savory ingredients. This refreshing salad provides hydration and essential nutrients.
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She's also a big fan of pulses, another excellent source of B vitamins and fiber, often opting for lentil curries over meatier alternatives when she eats Indian food.
To tide her over, Kate also likes to satisfy hunger cravings with healthy snacks. Between meals, Kate nibbles on raw fruit and vegetables - as well as the superfood, goji berries. She once told a child at Great Ormand Street hospital that she ate lots of olives when she was little - so it’s likely she still partial to the cholesterol-lowering snack.
Dinner: Hearty and Traditional
After a day of mainly plant-based and raw foods, Kate prefers to indulge in a hearty traditional English supper or nourishing carb-dense meals. She often eats roast chicken for dinner, which is Prince William’s favorite meal, and is said to enjoy cooking pizza, pasta and baking cakes with their children. These family meals provide comfort and a sense of normalcy amidst royal duties.
While most royal fans would know that they don’t consume seafood while on tour overseas - with risk of food poisoning throwing the whole schedule out of order - Kate and Prince William are known to sometimes stray from protocol to taste a new dish. The adventurous eaters and sushi lovers have previously experimented with various raw fish - such as wild geoduck (a large saltwater clam), which has been thinly sliced as sashimi.
Kate also saves room for dessert - particularly if it’s a certain pudding. The family’s previous chef, Darren McGrady, previously revealed that the classic British sticky toffee pudding is her favourite sweet. She’s also a G&T fan, as Prince William often pours her a gin and tonic tipple after they’ve put their children to bed.
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Indulgences and Preferences
Kate Middleton enjoys a balanced approach to her diet, allowing for occasional indulgences. She reportedly enjoys one glass of chardonnay around 6pm to unwind. The princess adores seasonal fruit and gourmet salads and is especially partial to watermelon salads with feta, onions and cucumber.
Rather than rely on takeout on repeat, the princess often cooks for her family. The princess is a fan of cooking roast chicken, curry, soups and other healthy dishes for her family.
The Princess's Fitness Regime
Kate Middleton's commitment to fitness is as noteworthy as her dietary habits. She incorporates a variety of activities into her routine to maintain her athletic figure and overall well-being.
Balancing Exercise with a Busy Schedule
As a mother of three and a senior royal, Kate Middleton balances her fitness regime with a demanding schedule. She integrates physical activity into her daily life, making the most of opportunities to stay active.
She hits the gym and enjoys CrossFit and yoga, makes time to go for a run most days, enjoys cycling, and does most of her workouts without a personal trainer.
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Embracing Outdoor Activities
Kate has admitted in the past to having a competitive streak in her - something it appears she's passed on to her three children; George, 10, Charlotte, eight, and Louis, five, too. If you didn't already know, Kate is a patron of the Rugby Football League (as of February 2022) and when chatting to the England Rugby team, she let everyone in on the fun way she keeps fit with her kids in tow - and it's probably not what you'd imagine. The Princess revealed that she likes to join in with her royal offspring when jumping on their trampoline, sometimes before the school run.
The Waleses often discuss the importance of spending time in nature as a family, which means William and Kate are big fans of taking long walks together, along with their three children. From an early age (it's reported that Kate was a fan of cross country at school) both Kate and her sister, Pippa Middleton have enjoyed running, something that no doubt helps her to stay fit and healthy.
Even on holiday, Kate is keen to stay active - she and Prince William have been on multiple skiing trips together over the years, with the princess thought to be a very competent skier.
Strength Training and Core Work
There's no denying the Princess of Wales works hard for her athletic figure. Once upon a time, it was cardio, cardio, cardio and weights were, generally speaking, reserved for bodybuilders. These days, however, strength training and improving muscle mass are where the wind is taking fitness lovers, and for good reason.
Reportedly the princess holds planks for more than 45 seconds at a time and does the move throughout the day to tighten her abs and support her back. To keep herself fit, the Wales mum turns to interval training, Swiss ball workouts, running and plyometric moves like squats and lunges.
The Importance of Strength Training
Kate Rowe-Ham, fitness coach and founder of Owning Your Menopause, tells HELLO! that while strength training is beneficial at any adult age, it's particularly important because we lose muscle the older we get. "We naturally lose muscle mass (a condition known as sarcopenia) and bone density primarily through midlife and beyond, so strength training is critical."
For so many, exercise may have been seen as an aesthetic benefit, but it's about so much more than that. It affects our posture, metabolism, energy levels, and ability to remain independent as we age. "Strength or resistance training directly combats this decline. "I strongly advise doing weight training exercises three times a week," she told HELLO!"You don't need to be lifting super heavy weights in the gym but it's a good idea to follow a programme to get the most out of it - but start slow. And I also recommend using resistance bands for training as they put less pressure on the joints and can build lots of muscles at once and are a great way to build up strength."
Kate Rowe-Ham added further: "Start small and consistent, bodyweight movements like squats, lunges, push-ups, and planks build excellent foundations."It's worth mentioning that there is no such thing as toning muscle. The leaner and stronger our muscles are, gives the tone look many seek. But here's the truth: you can't out-train a poor diet. "Muscles are built in the gym but need to recover and transform in the kitchen. To support muscle growth and recovery, it is essential to consume a high-protein diet, especially after a workout."
Nikkita agrees: "You cannot build muscle without the building blocks, which is protein. To give a metaphor, proteins are the bricks that make up the wall, and strength training is the actual bricklaying. But fear not, as it doesn't mean you can't maximise your strength training potential to its maximum.
Kate Rowe-Ham advises: "If your budget allows, working with a personal trainer, like Kate, can be game-changing, especially in the early stages. However, if not, here are now brilliant online programs and apps that guide you."Don't be afraid to use resistance bands, dumbbells, or kettlebells, even at 2-5kg; they make a huge difference. Start light and focus on form over weight. "The trick is to learn the basics: Master bodyweight movements like squats, lunges, and push-ups."He added: "If you want to use equipment, use resistance bands or light dumbbells to begin. "Make sure you track your progress because small improvements add up and will keep you motivated. And, mostly importantly, rest and recover.
Additional Activities
The Princess of Wales stays in shape with hobbies like gardening, hiking and even rock climbing. Not only is the princess a regular at Wimbledon (and a patron of the Lawn Tennis Association), but she also seems to be a dab hand with a tennis racket herself. Hey, she must be good, as she even once teamed up for a game alongside champion Emma Raducanu. Good job she has her own court at Anmer Hall then, which it's reported she frequents daily with her children when they're staying in their Norfolk residence. A royal insider said in 2021, "Once their school work has been dealt with satisfactorily, both George and Charlotte enjoy tennis lessons on their green court. Kate plays almost daily with the children and they like their practice sessions with her."
Things to Avoid
With the crashes from caffeine and the jitters from brewed coffee, the princess sometimes shuns regular coffee.