Kate Middleton's two breakfast 'everyday' staples and 'heavy dinner'

Daily Mirror

17-06-2025

The Princess of Wales is known to be a fan of healthy eating but still enjoys carbing up to the max in the evening
The Princess of Wales is renowned for her enthusiastic participation in a wide array of activities during her Royal engagements. Kate is often seen diving into action, whether it's running races, getting her hands dirty with gardening, playing hockey, or even trying her hand at taekwondo when she visits events involving children or sports.
She also never fails to impress with her sartorial choices – at the Trooping the Colour, Kate turned heads in an aquamarine Catherine Walker dress coat with striking ivory contrast lapels and cuffs. Complementing her outfit was a matching wide-brimmed hat by Juliette Botterill, worn as she shared a carriage ride with her daughter, Princess Charlotte.
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Her accessories included Queen Elizabeth's Bahrain Pearl Drop Earrings, which are a favourite of Kate's, having been worn at the Qatar State Visit and on Remembrance Sunday. She also sported the Irish Guards Regimental Brooch on her jacket.
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Being so active and always looking impeccable means that Kate follows a diet that provides plenty of energy. She is a known advocate of the Mediterranean diet, which focuses on plant-based foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes, along with moderate amounts of lean protein from fish and poultry, low-fat dairy products, and healthy fats like olive oil.
This diet minimises red meat and sweet treats. In addition to her healthy eating habits, Kate is said to "love" preparing carb-heavy roast chicken for family meals and has a penchant for spicy vegetable curries.
Kate is an enthusiast of high-impact weight training workouts and dedicates herself daily to fitness without the aid of a personal trainer, ensuring she gets ample protein for maximum benefits. Nikkita Hope-Brown, a certified PT and proprietor of Found, a women-focused strength training studio in London, underscored the importance of protein to HELLO! magazine: "You cannot build muscle without the building blocks, which is protein."
Protein is likened to the essential bricks for constructing muscle, as explained by Nikkita, who offered an analogy: "To give a metaphor, proteins are the bricks that makeup the wall, and strength training is the actual bricklaying. You cannot build a house without the actual bricks or someone doing the work of laying the bricks - you need to have both. How much protein we need depends on our goals and body, for muscle growth, typically 1.5 - 2g of protein for every kilogram we weigh."
Echoing a similar sentiment, Kate Rowe-Ham, a fitness coach and founder of Owning Your Menopause, shared this wisdom: "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."
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Kate advocated for a rounded approach to nutrition: "Include whole foods rich in fibre, healthy fats, and complex carbs to fuel your workouts and stabilise hormones."
The Royal is reportedly a fan of starting her day with a green smoothie, much like her sister-in-law, Meghan Markle. Her blend includes spinach, kale, blueberries and matcha.
She's also known to kick off her mornings with a bowl of slow-burning energy oats, or rolled oats, which she often pairs with milk or yoghurt and tops with fruits, nuts, cinnamon, and nut butter.
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Her lunch typically features salads and fruit bowls, with an emphasis on foods that enhance skin health, such as watermelon salads and gazpacho. For an afternoon pick-me-up, she enjoys berries blended with almond milk and generally prefers lighter meals during the day.
According to the Daily Mail, Kate also leans towards raw dishes like watermelon salads, gazpacho, goji berries, tabbouleh and ceviche for their skincare benefits. However, she doesn't shy away from heartier, traditional English dinners like big roasts and curries.
Kate's daily food diary.
Breakfast: A green smoothie is a staple, blending kale, spinach, spirulina, matcha, romaine lettuce, coriander, and blueberries. Alternatively, a bowl of slow-burn energy oats.
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Lunch: Salads and fruit bowls are favourites, with a special focus on skin-boosting foods like watermelon salads, gazpacho, and tabbouleh. She also enjoys ceviche.
Dinner: While she favours lighter meals during the day, Kate relishes traditional English meals or carb-rich options for tea like roast dinners and curries.
Snacks: Olives and popcorn are said to be her go-to snacks.
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Beverages: The Duchess is fond of smoothies and is also known to enjoy ginger tea.
While Middleton hasn't confessed to any specific eating habits, sources report that she avoids:
Dairy
Seafood when travelling (as per royal protocol)