Have you ever looked through the pages of a magazine and admired the physiques of the models thinking, “I would love to look like that. I wonder what their secret is?” Well, the secret is that there is no secret. Achieving and maintaining the physique of a fitness model primarily has to do with healthy nutrition. Fitness models spend their fair share of time in the gym, but no amount of exercise can replace a clean eating diet made up of lean protein, complex carbohydrates, healthy fats, fruits and vegetables.

“When I first got in the industry, I knew I wanted opportunities to represent companies and magazines,” said Tempe, Arizona-based signed talent and fitness model Marcus Johnson. “In order to do that I had to commit to eating well, eating often and consuming the right foods. My everyday diet is comprised almost entirely of foods such as lean sources of protein and complex carbohydrates to fuel my workout, especially on days when I’m weight lifting. Every so often I have a cheat meal but otherwise I stay focused on clean eating.”

Clean eating alone isn’t the only thing fitness models pay attention to when it comes to diet. Equally important is when food is consumed, how much is eaten and the level of water intake that occurs.

International Sports Science Association (ISSA) personal trainer, physique competition coach, widely published 1393177803-fitnessmodelnutritionfitness model and owner of “No Mullarkey” Personal Training, Karen Mullarkey assists many men and women with meal planning. Some intend to pursue work in the modeling industry while others simply hope to build a better body. According to Mullarkey, “It’s not unusual to see fitness models eating frequently. Most only go two to three hours between meals and their daily eating schedule is comprised of three reasonable sized meals and two snacks per day. Every person is different when it comes to the amount of food they consume. Intake is based specifically on the person’s size, gender and level of activity. However, in general, eating small meals several times a day is recommended.”

Water plays a critical role in diet. Regular consumption of water assists with the absorption of food, the regulation of body temperature and blood circulation and the removal of toxins. Carefully monitoring intake to ensure enough water is consumed can assist with metabolic issues and weight loss.

Finally, preparation is essential for success. Most people derail their diet plans because they are unprepared. Nearly every person in the fitness modeling world pre-packs meals on a regular basis and carries food with them wherever they go. Los Angeles, California-based fitness model and actress Kathryn Gosztyla said, “I am always on-the-go or on set. This makes being prepared with healthy meals and planning my meals in advance essential to my health and the maintenance of my physique goals. Preparation and consistency are the keys to a lifestyle of health and fitness.”


Top three tips from health experts, widely published fitness models and owners of Fit Mom Diet, Kim Miller and Shannon Dougherty:
1. Stick with lean protein and veggies for dinner and before bed.
2. Make sure to consume protein within 30 minutes of working out.
3. Always be prepared. Carry snacks and meals with you and don’t be afraid to make special healthy requests when you do decide to eat out.


Extra lean ground turkey
Chicken Breast
Protein Shakes

Complex Carbohydrates
Brown Rice
Yams and Sweet Potatoes

Healthy Fats
Olive Oil
Raw nuts including walnuts, cashews and almonds
Flax Seed

Veggies & Fruits
Bell Peppers
Green Beans

Fried Egg Yam Hash
Created by The Fit Mom Diet Team

4 garnet yams (yams and sweet potatoes can be interchangeable in this recipe)
½ tbs. garlic powder or fresh minced garlic
½ tbs. onion powder
½ tbs. turmeric
½ tbs. celery flakes
1 tsp. sea salt
1 tbs. olive oil
4 eggs
Non-stick cooking spray
Dice yams into small squares. Consider using a cooking tool for ease of dicing, if desired. Place diced yams into large mixing bowl, add spices and mix. In a large skillet, heat olive oil over medium heat on stove. Once warm, add yam mixture to skillet. Toss everything in skillet, allowing yams to brown then cover skillet to soften hash. (Approximately 15 minutes). While yams cook, spray skillet with non-stick cooking spray and crack eggs (it’s easiest to cook two eggs at a time). Cook on medium low sunny-side up style (cooked throughout with a soft/warm yolk). Divide hash onto four plates and top each with a sunny-side up egg. Add pepper to top if desired.

Southwest Quinoa Turkey Oat Muffins
Created by The Fit Mom Diet Team

1 lb turkey
½ cup diced red onion
½ cup of diced carrots
1 tbs. nutritional yeast
1 tsp. sea salt
½ cup rolled oats
½ tsp. chili powder
½ tsp. garlic powder
½ tsp. ground mustard
2 egg whites
1 whole egg
Preheat oven to 350 degrees F. In a large bowl, combine all ingredients. Mix ingredients thoroughly. Spray muffin tin with non-stick cooking spray. Roll the mixture into balls and place in muffin tins. Cook for approximately 35-40 minutes. Remove and cool. Muffins can be stored for up to three days in refrigerator. MS&F

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