Dakota Johnson Workout and Diet
The daughter of actors Melanie Griffith and Don Johnson, Dakota Johnson appeared in her first film in 1999. Because her parents discouraged her from pursuing a career in acting until she finished high school, Johnson modeled as a teenager and was signed with IMG. After being turned down for the Juilliard School in New York, Johnson took acting classes and was cast in small roles in film and television shoes and her breakthrough came in 2015 with Fifty Shades of Grey. She has a production company and has served as executive producer for several films. Johnson has been dating musician Chris Martin since 2017. She limits her presence on social media but still has hundreds of thousands of followers. Johnson is 5 feet 7 inches tall and weighs about 120 lbs.
Dakota Johnson’s Diet
Johnson uses a personal chef when she’s filming to save time and make sure she’s eating healthy foods. She doesn’t follow any particular diet, but generally sticks to clean, whole foods like oatmeal, chicken breast, plenty of veggies and water. She also has 2 snacks a day, of the healthy sort: nuts, fruit, and maybe a fresh juice. She prefers to eat her bigger meals early in the day and lighten up as the day goes on. She doesn’t actively avoid any food (except citrus due to an allergy), but she also takes care never to go overboard with the junk food. A glass of wine is her idea of a treat.
- Medium Fat 30% 30%
- Medium Carb 40% 40%
- Medium Protein 40% 40%
Johnson eats 3 meals, 2 snacks, and at least 1 liter of water each day.
Breakfast for Johnson is a combination of protein and complex carbs, such as a poached egg and oatmeal.
Do the Right Thing
Johnson only eats foods that are packed with nutrients. Lunch is often a hearty salad, or maybe grilled chicken with brown rice or quinoa.
Light Evening Meal
Johnson prefers to eat more early in the day and have a lighter dinner. This helps her to unwind and sleep better at night.
For her twice-daily snacks, Johnson opts for a fresh juice, nuts, fruit, or another wholesome option.
Johnson was doing an interview about her house and lied about loving limes because they had been placed around her home as décor. She is actually allergic to citrus and honeydew melon.
Everything in Moderation
Johnson has no hard and fast rules about junk food. She generally avoids it, but if she wants a treat, she doesn’t deny herself. A glass of wine is her idea of a yummy cheat.
What to Eat
Fresh Green Juice
What to Avoid
Honeydew Melon (allergy)
Johnson on Her 50 Shades Diet
‘It was mostly maintaining the same level of energy and eating healthy.’
Johnson on Food Trucks
‘Seeing a catering truck feels like home.’
Johnson on Limes
‘Limes make my tongue itch.’
Dakota Johnson’s Workout Routine
It Takes Teamwork
Johnson worked with celebrity trainer Ramona Braganza for Fifty Shades. They did several sessions of circuit training each week along with co-star Jamie Dornan. She also worked with Mari Winsor doing Pilates, which her mom, Melanie Griffith, turned her on to.
Stretch It Out
When Johnson was feeling run down, rather than force herself to work out, she would do a series of stretches to help restore her body and help prevent injury.
Stick With It
Even after Fifty Shades ended, Johnson has stuck with the routine she and her trainer developed.
When Johnson isn’t prepping for a role, she works out 2-3 times a week for about a half an hour. For Fifty Shades, she worked out almost every day.
Johnson did about a 1/2 hour Pilates routine every day, along with a 30 minutes of cardio as her prep for Fifty Shades.
Keep It Light
For Fifty Shades, Johnson used light weights (less than 5 lbs.) with higher reps to keep her lean but strong.
A Dakota Johnson Routine
Daily Pilates Routine
Small circles leg rotations
Big circles leg rotations
Double leg lifts
Bent leg lifts
Sample Circuit Training Routine
Reverse fly w/ 1 leg extended: 10 reps/side
Overhead half-circle w/ dumbbells: 8 reps
Standing ‘hug a tree’: 8 reps
Lat raises: 8 reps
Cardio: 5 min
Lying leg extension: 20 reps
Oblique rotations: 10 reps
Walking plank: 20 reps
Cardio: 5 min
Johnson’s Reasons for Working out Pre-50 Shades
‘I thought beforehand that I would get in shape because mostly it was kind of athletic shooting those scenes.’
Johnson’s Other Motivation for Getting in Shape
‘Obviously, I want to look good naked.’
Johnson’s Takeaway From The Experience
‘I totally understand now why people exercise, because it kind of feels awesome!’
Johnson’s Pilates Trainer on Her Skill
‘She is very coordinated and very graceful.’
Dakota Johnson’s Supplements
Dakota Johnson’s Lifestyle
Johnson suffers from panic attacks, sometimes in front of the camera. Treatment includes cognitive therapy and medication.
It Runs in the Family
Besides Johnson’s famous actor parents, her grandparents were also in the business: child actor Peter Griffin and Tippi Hedren. Her aunt is Tracy Griffin and her former step-father is Antonio Banderas.
Blowing in the Wind
Due to her parents’ work, Johnson moved around a lot as a child. She changed schools 7 times and was diagnosed with ADHD.
Johnson is a big fan of tattoos and has about a dozen, which led to wearing body makeup while filming Fifty Shades. She says she regrets her first one, but has 2 dedicated to her boyfriend, Chris Martin.
Living the Dream
Johnson can picture herself living on a farm with a brood of kids, chickens and horses, and says she may just do it that someday.
Johnson on Panicking During Auditions
‘Sometimes I panic to the point where I don’t know what I’m thinking or doing…with auditioning, it’s bad.’
Johnson on Getting Into the Role of Anastasia
‘I had way more waxing than any woman should.’
Johnson on Appearing Naked on Film
‘It’s true that I’m not ashamed of my body. I’m comfortable, and I think more women should be more confident.’
Johnson on Fashion
‘I want my outfit to match my mood.’
Johnson on Her Childhood
‘I grew up around really not-normal people. My family is general Hollywood. They’re all artists. They’re creative people who are advocates for expressing themselves. I also have to say, I’m not impressed with Hollywood.’
Johnson on Fame
‘I think about my dwindling anonymity, and that’s really scary because a very large part of me would be perfectly happy living on a ranch in Colorado and having babies and chickens and horses — which I will do anyway.’
Johnson on London
‘My most favorite thing about London is that nobody recognizes me.’
Fifty Shades of Grey