Jennifer Lopez’s Food Diary: What I Eat in a Day

05/21/2015 at 01:29 PM ET

Jennifer Lopez

Jennifer Lopez has an amazing body, but she doesn’t forego her favorite things to get it.

“I don’t deprive myself,” says the 5’6″ star, 45. “But I’ve learned the importance of maintaining a healthy lifestyle.” One of her tricks? “I always have healthy snacks like fruit and vegetables with me.”

Lopez recently launched #BeTheGirl Challenge, a fitness competition that encourages women to be happier and healthier. Participants can enroll in a free, 10-week program with Lopez as their motivator and will receive easy recipes, personalized fitness plans and expert nutritional advice.

The star gave us a peek at what she eats in a day. Pick up the new issue of PEOPLE (on newsstands Friday) to read more about her diet.

Water throughout the day

BodyLab TastyShake Berry Berry Good smoothie
1 scoop of BodyLab TastyShake
3/4 cup strawberries
1/4 cup blueberries
1/4 cup raspberries
1/4 cup Greek yogurt
1/4 tsp. cinnamon
1/4 tbsp. honey
1/4 tsp. fresh lemon juice
1/4 cup ice cubes

Kale salad with queso
1 bunch of kale, large stems removed and leaves finely chopped
2 tbsp. toasted pumpkin seeds
2/3 oz. crumbled queso
2/3 tbsp. fresh lemon juice
2 tbsp. extra-virgin olive oil
1/3 of a large shallot, minced, sea salt to taste

A medium-size apple

1 boneless, skinless grilled chicken breast with:
1/2 cup sautéed brussels sprouts
1/2 cup baked yams with sea salt

Chocolate chip cookie

Total Calories

Dietitian Keri Glassman of weighed in on JLo’s diet: “A shake is a good start to the day when on the run — the combo of protein from the powder and the yogurt, plus the carbs in the fruit, will keep her energized and satisfied,” she says. “And I love the kale salad. The greens give her antioxidants and fill her up without being too calorie-heavy. And good for her for only using oil instead of a packaged dressing with artificial ingredients! Her chicken dinner is an excellent whole food meal. But she could use a little more fat—a little grass-fed butter on the yams would taste great. A cookie as an indulgence is definitely okay for a hot mama like J.Lo!”

NOTE: It is recommended that women should eat at least 1,200 calories per day, and men should eat at least 1,800 calories per day.

—Stephanie Emma Pfeffer @StephEmmaPfeff

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Showing 33 comments

mary lane on

The Swedish diet is what all the celebrities use.

The Swedish showed that full fat dairy is one of the key to weight loss. When full good fats are used with certain foods the weight loss is doubled in half the time, this is how they all get so slim so fast.

Betsy on

Sounds good. Looks okay on paper, but not enough food for me. I need more crunchy stuff, and pasta! Very glad it works okay for JLo. She needs to eat a few more calories for energy. Her show biz life is fast paced.

Terry on

The smoothie is delicious.

Anonymous on

She did splurge! She ate a medium apple instead of a large apple

chuck on

She forgot to include the churros of 18 year old hispanic boys. She eats that on a daily basis.

Lizzy on

Sound like just apro otion for her lab shake. I am not buying it ( i mean what she saying ) with that hefty e
Schedule . I am sure she is stuffing her self with some ggod old rice and beans . You can take a Puerto Rican out …. You get the point. What is it with all this Kale bs consuption ? Does anyone know that water crest have a lot more vitamins? I guest not. A healthy diet for Us french , eat what you like with moderation and off course keep moving , walk run , Move and no junk food or overly fried food. No chips no cola. Water , water and lot of cheese.and the wine with moderation .

sara on

Lunch needs more protein

Sara on

She barely has any fat in her diet.

carol on

wow good for her if its true,bet she eats less then that.

Lily on

I wish they would stop posting what celebrities eat. I’ve had deatl with eating disorder for most of my life and only sought help in my 30s. What I have learned through therapy and with the help of my dietician is that women have to eat at least 1850 calories per day and grains at every meal. No wonder why so many have eating disorder. 1300 calories is unrealistic

Sarah on

There is no way she’s eating that little, maybe on days she’s not exercising. For her to dance, she needs at least an extra meal with protein. And you don’t get dat booty from 1400 calories a day.

Anonymous on

The shake is full of sugar, the fruit has more sugar then most people use in a day, its a temporary energy that raises blood sugar . The remainder of the food is healthy but needs to be small portions. Yams are also full of sugar and very fattening.

Angelina on

@ Lizzy
Just because she is Puerto Rican, does not mean she may necessarily like Puerto Rican Food. I’m Mexican and hate did I say hate? Mexican food. Although most of my friends are white, they go crazy for Mexican Food. I prefer Japanese or Greek food! Yum my favorite! It’s just a comment and a thought.

ladyjok on

stop, just stop, no matter how many insane hours a day you work out and no matter what great healthy foods you eat (good thing) you are still going on 46 years old ……………four years from being the big 50!!!!

you are aging and you still look your age(great looking for your age). stop acting and dressing like you are not a mother and still 20 years old. nobody wants to see your boobs, stomach, butt hanging out.

Michelle on

This is complete bull.. Especially if she works out. There is NO WAY she is only consuming 1392 calories unless she is actively trying to loose weight or has an extremely slow metabolism. Here goes the media again. Setting unrealistic ideas for women.

Elara on

Does anyone else think that Kale Salad sounds disgusting? I couldn’t choke that down even once, never mind every single day.

Gigi on

Does she eat this every day? Oh wait, she does go out quite a bit, so I bet she goes to restaurants that serve other things. I find this ridiculous that this is even being put out here. How many people REALLY eat like this every day? Who wants to eat the same thing over and over?
It’s about quantity, quality and healthy. We’re not stupid.

Betty on

Looks kinda boring but totally realistic and doable.

guest on

Chuck!!! The audacity!!! It was funny tho. She’s sooo pretty!

Heather on

Why is that unrealistic? I don’t think so. I am very active and may have a little more calories in a day (and I don’t eat kale salad – I think kale is yucky!). I even eat pasta, bread and sweets. So I don’t feel deprived at all so almost 1,400 calories a day sounds reasonable to me. But there is no set forrmula since we are all different – so that is what works for her. And she looks amazing!!

Laralei on

Too much sugar. To have that much first thing in the morning would drag you down. It doesn’t seem like enough protein in the morning either.

Potatoes gonna potate on

Why is every single comment on here negative or not believing this meal plan? Maybe cause every one of you eat like a typical sloppy American and can’t believe people eat good like this on a daily basis? Cmon. I eat around 1200 calories (most days) and burn 200-400 calories a work out session 4xs a week. No she doesn’t need more protein cause she has a salad for lunch. You people have no idea what your complaining about. SHE LOOKS AMAZING IN HER 40s! I could only wish to look like that and I’m 29! Not every single person needs to eat the same as everyone else. Find what works for you and go with it. This is what works for her on a typical day. I’m sure when she’s on stage she might have some extra snacks but it’s not beans and rice everyday… Smh

notagoodsign on

5’6″ ?!?!? This woman with 5″ heels is as tall as Ryan Seacrest that is not taller than 5’8″ Get your facts right! This Body Lab (bs) is another way for her to make money, I do my own homework online, eat healthy, exercise and look great, all for FREE. I don’t need a celebrity that is endorsing a business for money telling me what to do!

Kari on

She’s so full of herself that she should add some humble pie to her diet.

Dr Mayo on

Do a simple calorie calculator online (Mayo Clinic), and you’ll see that someone in Lopez’s shoes needs far more than just 1400 cal to maintain her weight. At her level of activity on a normal day, she needs 1800 cal a day.

I’m a 30-year-old guy, but I don’t do cardio, just weights and long, fast walks. Essentially, I’m nowhere near as active as Jen. I need 2100 calories a day just to maintain my very slim 149 lb, 5’10” frame.

The writer of this article should be ashamed. Do some basic research to verify the nonsense that you’re presenting. If JLO actually ate 1400 calories a day, she would likely be losing a pound a week down to as low as 105 pounds. In no time, she would be a stick figure. She needs 1400 calories/ day to maintain her weight is she is 35 pounds!

moi on

i want to know how to feed my butter some grass

Saralee on

1200 calories and she works out, runs around after growing twins, dances sings, sits in a makeup chair for hours…give me a break

Ambrosia on

For the love of God, that looks like rabbit food. But how else to get a good, healthy body??

Julie on

I just want to say she is eating what I eat. I make Kale smoothies with apple and cucumbers for breakfast. I can’t take dairy but salads and berries are terrific.
What she has at her disposition are trainers, massage therapists, they work on her everyday to make her feel good, she exercises regularly and does yoga.
I do exercise and dance too. I am supposed to eat 1200 calories a day and I don’t have that much appetite. Once in a while I take 1 spoon of peanut butter. All fruits are good, no matter how sweet they are. Jennifer is not a diabetic and neither I am. I take decaff tea with 1 spoon on real brown sugar. Doing house chores for me is wonderful, I move a lot in the house and go for walks. I never have smoked or used alcohol. I drink water all day, I massage my face 3 times a day with a massager. I use milk gallons to tone my arms. I go up and down the stairs a lot . You don’t need to have expensive tools to keep yourself in shape. All you need is to GET UP of that couch.

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