Doutzen Kroes’ Diet And Workout Routine
If you’ve been reading my blog, you know that I have so much respect for Victoria’s Secret Angels. Doutzen Kroes is definitely high up on the list.
She’s a supermom who works as a supermodel, actress, and an all-around awesome person. And she makes it look easy!
The truth is that her diet and workout routine are what make her job simple. You might think that a supermodel’s daily routine is too much to handle, but you’re in luck! Her routine is fun to try and incorporate into your own life. Let’s take a look at how she does it.
Doutzen Kroes’ Diet
Like most super-successful supermodels, Doutzen keeps her diet lean and healthy most of the time. She does what she can to incorporate tons of unprocessed, clean ingredients into her meals every day.
By doing so, she’s able to eat more and feel more satisfied throughout the day. You know what that means—no mid-morning junk food cravings!
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Breakfast
For breakfast, Doutzen keeps things simple. She starts the day off with a large cup of coffee. She always adds a generous spoonful of brown sugar and oat milk to her coffee before following it up with a green juice full of beneficial micronutrients. My favourite involves a generous helping of kale, spinach, and cucumber with apple or a touch of orange juice for sweetness and vitamin C.
After her juice, she’ll cook eggs and serve them with a bit of avocado. The combination gives her tons of protein, minimal carbs, and a good dose of healthy fats. This helps her stay full and gives her plenty of energy to start her day off right. When she’s in a hurry, she’ll make a smoothie with banana, frozen blueberries, raspberries, a few dates, a quarter of a cup of canned white beans, and a cooked beet.
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Lunch
For lunch, Doutzen likes to focus on eating tons of fresh veg. Her go-to dish is a sandwich with unsweetened hazelnut/almond nut butter, watercress, avocado, and spicy olive oil.
If she’s on the go, she’ll pick up a fresh salad packed with as many delicious vegetables as she can get. Instead of eating fish and lean proteins like chicken or turkey, she uses beans to get her protein. Even a small amount of low-sodium canned beans can give you the same amount of protein as meat, making it a great plant-based alternative.
Dinner
Doutzen buys her ingredients from the local farmers’ market, so she tailors her meals to what’s available and in season. Some nights, this might mean eating a hearty vegetable curry. Others, she’ll make a pasta salad or quinoa salad.
One of her favourites involves watercress, arugula, sweet potato, bell pepper, tomatoes, onion, garlic, ginger root, and beats. Her protein comes from beans, lentils, and quinoa. To keep things interesting, she’ll change up the seasonings she uses. Sometimes, she’ll add a Javanese spice blend. Others, she’ll incorporate fresh herbs from the market.
Snacks
One of her favourite snacks is sauerkraut. She looks for live or fermented sauerkraut as these pack tons of beneficial probiotics. When she’s working or away from the house, she’ll grab some nuts or a piece of toast with nut butter.
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Foods She Actively Avoids
Unlike many supermodels, Doutzen doesn’t believe in avoiding any specific foods. Instead, she believes in indulging in moderation. That’s the main key to her success.
Instead of constantly counting calories and reading ingredient labels, she focuses on doing what makes her feel good. If that means enjoying a side of fries with her lunchtime salad, she will, and she’ll do it without guilt.
You guys know how I feel about food guilt—it’s the easiest way to derail your progress and make eating healthy incredibly hard. When you can be forgiving with yourself and eat the things you love every once in a while, even if they’re not the healthiest for you, that’s great…as long as the rest of your diet focuses on healthy, lean, unprocessed foods.
That said, she does actively try to eat a plant-based diet whenever possible. She’s a huge advocate for the environment and firmly believes that eating less meat will dramatically improve both her physical health and the environment as a whole.
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Doutzen Kroes’ Workout Routine
Doutzen Kroes’ workout routine is truly comprehensive. She focuses on her entire body and does what she can to build strength. This makes it easy for her to avoid bulking up, but it’s the types of exercises she does that make it fun and accessible for anyone.
Even better, it’s simple enough to allow her to get a good workout in whenever she has the time. And seriously, as a full-time model and mom, she’s pretty much always busy!
Her favourite way to stay fit is with Ballet Beautiful classes whenever she’s in NYC. These classes focus on flexibility and range of motion and, when combined with regular Pilates sessions, help her stay lean and trim year-round.
When she’s trying to get a good cardio session in, she loves boxing, running, and taking modern dance classes. These are a great way to help her stay flexible while getting her heartrate up for the entire session.
She even brings the kids along when she can and turns it into a family outing.
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Abs
Since Doutzen most commonly models lingerie, she needs her abs to look great at all times. Her workout is intense, but it works and it’s simple enough you can try it at home. Here are a few of her favourite exercises:
- Jumping jacks – 2 minutes
- Jump rope – 1 minute
- High leg lift jump rope – 2 minutes
- Aero ab twists with free weight – 3 minutes
- Static plank – 30 – 60 seconds
Much of this ab workout doubles as cardio, so you’ll be able to kill two birds with one stone!
Arms
Though her abs are always a priority, Doutzen likes to focus on toning her arms. These are a few of her tried-and-true favourite exercises:
- Small pulses on the down pushups – 30 seconds
- Straight punches – 60 seconds
- Alternating medicine ball small pulses – 15 seconds each side
- Triceps lifts – 30 seconds
- Plank row to the chest – 30 seconds
She’ll repeat this circuit about three times. When she can, she uses light free weights to increase toning and improve the quality of her workout.
Legs
Of course, to be runway ready, her legs need to look as fantastic as her abs and arms. Her leg workout is fairly simple and you don’t need additional equipment to run through it.
- Jogging in place – 2 minutes
- Calf-raise with ankle touch – 1 minute
- Lunge – 10 reps each leg
- Reverse lunge – 10 reps each leg
- Side lunge – 10 reps each side
- Front, side, reverse lunge combo – 10 reps each leg
At the end of the workout, she stretches her legs thoroughly before her muscles have a chance to cool down.
Wrapping up
Doutzen Kroes’ diet and workout routine is surprisingly accessible. She makes a point to do exercises she loves and prioritises eating foods that taste good while focusing on balanced nutrition.
However, the things she does are not necessarily beginner friendly and her diet and workout regime may not work for everyone. Make sure to check out what works best for you first!
If you have any other suggestions I can write about, let me know in the comments.
Love Rachael xx
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Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.
After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.
Her mission is to empower women and help them stay in shape in a healthy and balanced way.