Fitness Expert Tracy Anderson: What I Eat in a Day

03/16/2015 at 11:32 AM ET

Tracy Anderson
Raskind & Smallz

“Nutrition — like exercise — isn’t one size fits all,” explains fitness expert Tracy Anderson, who is responsible for toning the bodies of Jennifer Lopez  and Gwyneth Paltrow.

The creator of the Tracy Anderson Method – who recently launched an online video streaming service – believes the best way to approach nutrition is to find out what works for your own body, rather than going to extremes or experimenting with fad diets.

“I don’t believe in cutting out food groups unless you know precisely why you are doing so on a personalized level,” the mother-of-two tells PEOPLE. “Diet should optimize you emotionally and physically.”

She bases her own meal choices on information obtained through blood tests, which have determined that she has certain food sensitivities. In addition, she tries to eat organic as often as she can.

“My main concern is that the food I eat be free of chemicals as much as possible,” she says.

The 40-year-old logged a daily food diary for PEOPLE, which included two breakfast smoothies, a chicken quinoa salad for lunch, sushi and grilled shrimp (and wine!) for dinner, and a milk chocolate bar as a snack.

So what do the experts think of Anderson’s daily intake? “Tracy has an on-target gluten-free, low-carb, lactose-free, alkaline-based diet that balances omega-3s (found in her salmon sushi), photo-nutrients (found in leafy greens), and age-defying resveratrol (found in red wine),” says Dr. Richard Firshein of the Firshein Center for Comprehensive Medicine.

“She includes lots of raw healthy salads which I love,” he continues. “I estimate her caloric intake at 1,600 to 1,800 calories, so she could have an additional 300 calories per day, based on her size and activity level. Those calories would best be consumed as two or three additional snacks spaced throughout the day.” For these snacks, Firshein recommends non-dairy yogurt, vegetables with hummus, apples or nuts.

Get Anderson’s full food diary, as well as super-simple recipes for some of her go-to meals below, below.

Breakfast
10 oz. black coffee
2 morning smoothies:
1 to 1 ½ cups water
A handful of spinach and romaine lettuce
1 to 2 stalks of celery
1 pear
1 to 2 tsp. lemon juice
2 scoops of TA Wellness Formula in vanilla

Lunch
Quinoa salad with chicken:
½  cup cooked quinoa
2 tbsp. flaxseeds
¼  tomato, diced
¼  cup diced red onion
8 oz. grilled chicken
Dressing:
1 to 2 tsp. lemon juice
2 to 3 tsp. olive oil
½ tsp. chopped cilantro
⅛ tsp. each sea salt and chipotle powder

Snack
Green & Black’s Organic Milk Chocolate Bar

Dinner at Nobu
Cooked salmon roll with avocado and cucumber
Grilled shrimp with roasted tomatoes and peppers
Glass of red wine

—Gabrielle Olya

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Showing 18 comments

Dina on

Obvious facial plastic surgery..

Christina on

I assumed grapefruit halves would be part of it since she has them shoved in her chest?!

Jenny on

Good for her. At least she has an active life and a job and helps people improve their lives. Unlike abnormal posters on the message boards who camp out and cower behind their computers and spew venom because they feel so badly about themselves. Get a life girls and/or some help and do something more productive with your lives.

cindyann on

Wow look at you two Dina and Christina such horrid B*tches, jealously will get you no where guys. She looks fantastic for her age and you must not otherwise you wouldn’t be criticizing the hard work she does, you would be praising her..Women are SUCH the worst toward other women, makes me sick honestly. If you don’t have anything nice to say you two, keep your big mouths shut okay..?

seethroughyou on

I concur with Jenny.

Susan on

Her diet is similar to mine, except I don’t drink coffee or eat dairy or grains. That’s what we need to focus on because most of us don’t have the luxury of working out as a profession. A clean, healthy diet is key to it all.

Cassie on

Applause for Jenny.

Chaigrl on

The Doc says she’s free of this and that, including lactose, yet the article mentioned she had a milk-chocolate bar. Oops?

Amanda on

She tries to avoid as many chemicals as possible? Does that mean she doesn’t drink water?

Laralei on

Dina and Christina’s muffin tops must be quivering right now. Jealous and snarky comments won’t help you get in shape and lose weight, girls.

Airi on

Please do not just look at this picture and think, “That’s what I’m supposed to look like.” There is such obvious photoshopping going on on the abdomen and legs and face–just zoom in a bit and you’ll see lines where they’ve started the photoshopping, above which she has some freckling (which SHOULD NOT be something to photoshop away–it’s normal and cute!), below which it’s all digital art. I wish People would stop the body-altering. It’s a major contributor to women feeling body-shame.

DMilly on

Doesn’t it look like she has a tiny penis? I think I’ll stick to my Loaded Gun Diet, I can eat whatever I want and still lose weight.

Selena on

While I do think her diet and exercise regime is inspirational, she has had some plastic surgery. I just wish they would own it, and not photo shop every picture that is posted. Just be honest for a change.

terri on

there was a “win a trip to tracy Anderson’s vitality week” in the magazine. I went to the web site, but saw nothing on this event.
do you know any more about it?
tx Terri

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