Kate Middleton has the same breakfast every day to keep herself feeling healthy

Edinburgh Live

18-06-2025

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The Princess of Wales is renowned for her enthusiastic participation in a wide range of activities during her Royal engagements. Whether it's an event involving children or sports, Kate is always ready to join in, from sprinting and gardening to playing hockey and practising taekwondo.
She also never fails to impress with her fashion choices at public appearances – her striking aquamarine Catherine Walker dress coat, complete with ivory contrast lapels and cuffs, turned heads at the Trooping of the Colour. Complementing her outfit was a matching wide-brimmed hat by Juliette Botterill, which she wore while seated next to Princess Charlotte in the carriage procession.
Kate accessorised with Queen Elizabeth's Bahrain Pearl Drop Earrings, a favourite of hers that she has worn on several occasions, including the recent Qatar State Visit and Remembrance Sunday. Additionally, she sported the Irish Guards Regimental Brooch on her jacket.
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Maintaining such an active lifestyle and impeccable appearance requires a nutritious diet, and Kate is known for her preference for a Mediterranean diet. This diet focuses on plant-based foods like fruits, vegetables, whole grains, nuts, seeds, and legumes, as well as moderate amounts of lean protein from fish and poultry, low-fat dairy products, and healthy fats such as olive oil, while limiting red meat and sweets.
Moreover, Kate is said to "love" preparing roast chicken for family meals and has a fondness for spicy vegetable curries, reports Cambridgeshire Live.
Kate is known for her love of high-impact weight training workouts, and she exercises daily without a personal trainer, ensuring she gets enough protein for maximum benefits. Nikkita Hope-Brown, a certified PT and owner of Found, a women-only strength training studio in London, told HELLO: "You cannot build muscle without the building blocks, which is protein."
She explained: "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."
Fitness coach and founder of Owning Your Menopause, Kate Rowe-Ham, echoed this sentiment: "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."
Kate advised: "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 Meghan Markle, her sister-in-law. This healthful concoction typically includes spinach, kale, blueberries and matcha.
She's also known to kick-start her mornings with a bowl of slow-burning energy oats, or rolled oats, which she often pairs with milk or yoghurt, adding fruits, nuts, cinnamon, and nut butter for extra flavour.
Her midday meals usually comprise salads and fruit bowls, with an emphasis on foods that enhance skin health, such as watermelon salads and gazpacho. An afternoon pick-me-up might be berries blended with almond milk, and she generally prefers lighter meals during the day.
According to the Daily Mail, Kate has a penchant for raw dishes like watermelon salads, gazpacho, goji berries, tabbouleh and ceviche due to their skincare benefits. However, when it comes to dinner, she enjoys heartier, traditional English fare such as big roasts and curries.
Here's a glimpse into Kate's daily food routine:.
Breakfast: A staple green smoothie blending kale, spinach, spirulina, matcha, romaine lettuce, cilantro, and blueberries, or alternatively, a bowl of slow-burn energy oats.
Lunch: Salads and fruit bowls are favourites, with a special focus on skin-beneficial foods like watermelon salads, gazpacho, and tabbouleh. Ceviche is also a preferred choice.
Dinner: While she leans towards lighter meals during the day, Kate relishes traditional English meals or carb-rich options for tea, such as roast dinners and curries.
Snacks: Olives and popcorn are said to be her go-to snacks.
Beverages: She's a fan of smoothies, and is also known to sip on ginger tea.