Evangeline Lilly Workout and Diet

Born: 1979

From Alberta, Canada, Nicole Evangeline Lilly is the middle of 3 girls. In high school, she played soccer and was a member of the student council. She grew up Christian and had an interest in humanitarian causes, which influenced her to major in International Relations at college. She worked various jobs including bartender, flight attendant and doing oil changes on big rig trucks before stumbling into acting. She was discovered by a Ford modeling agent while walking down the street in a town in British Columbia. At first, she was offered small, non-speaking parts in shows like Smallville and Kingdom Hospital before being selected as the lead female for Lost for which she won a SAG award in 2005. Lilly has been voted ‘Sexiest Woman’ by several magazines and she is a model for L’Oréal. She is very active with charities including GO and the Sierra Club. Lilly has millions of followers on social media. She has 2 children with Norman Kali. Lilly is 5 feet, 5 inches tall and weighs about 120 lbs.

Known For:

Evangeline Lilly’s Diet


Lilly follows a raw foods diet. This means 75% or more of her foods are uncooked and unprocessed, and preferably organic. Hers is a plant-based vegan diet, meaning she avoids all animal products including dairy and eggs. Her diet consists primarily of vegetables, fruit, nuts and seeds, although she does sometimes cave and have some candy. Just 3 months after giving birth, she was back on set filming The Hobbit. Lilly drinks plenty of water. She tries to keep coffee to a minimum and has herbal tea as a replacement.

Estimated Macros

  • Low Protein 15% 15%
  • Medium Fat 35% 35%
  • High Carb 55% 55%

Diet Details


Wait for the Pang

Lilly says she has to feel hungry in order to eat. She waits until her body tells her it’s time to eat, and then she enjoys a well-balanced, satisfying meal. She says this helps with digestion, plus her food tastes better.


Pass on the Calorie Counting

Lilly isn’t interested in tracking macros, calories or anything else. By eating things like veggies, fruit, and nuts, she doesn’t need to.


Less Is More

Lilly won’t eat anything that has ingredients she can’t pronounce. She also prefers to buy foods with a minimum amount of ingredients.


The Raw Foods Diet

Eating raw foods means not heating the item above 115 degrees Fahrenheit. Raw food adherents say cooking food destroys its nutritional value. Despite the food being unprocessed, it can require a lot of prep to eat this way. Raw foodists use alternative methods such as dehydrating, soaking, and sprouting to prepare food items.


The Sweet Tooth

Lilly admits to having a sweet tooth. She loves licorice, jujubes and jelly candy, and also bran muffins. To each her own.

What to Eat


Fresh, Organic Vegetables


Fresh, Organic Fruit








Whole Grains


Herbal Tea



What to Avoid




Processed Foods


Cooked Foods


Artificial Ingredients




Junk Food


Refined Sugar (cheat)


Refined Grains






Lilly on Waiting Until She’s Hungry to Eat

‘I feel like my digestion becomes more efficient, my mind becomes clearer, my heart happier, exercise easier and food tastes WAY better…especially the healthy stuff.’


Lilly on Sugar

‘I’m addicted to sugar: licorice, jujubes, and jelly candies. And I actually love bran muffins!’


Lilly on Happiness

‘Even if you’re unhappy, just pretend that you’re happy. Eventually your smile will be contagious to yourself…Better to be fake and

happy than real and miserable.’


Lilly on Mental Health

‘I’ve battled clinical depression and have come out on the other side. I’ve been free of it for many years now. Finding the place in my own mind…to win that battle without using medication…that was one of the biggest challenges I’ve faced.’

Evangeline Lilly’s Workout Routine

Weekly Routine

Gym Rat

Lilly hits the gym 5 times a week where she’ll do cardio, circuit training and strength training exercises.

Outdoors Galore

Lilly enjoys outdoor sports like snowboarding, surfing, rock climbing, golfing, jogging and ice skating.

Stretch Yourself

Lilly is a big fan of Pilates and yoga and just general stretching. She says they help with everything from flexibility to digestion to mood.

Daily Dose

For Lost, Lilly worked out 3 hours a day, 6 days a week. These days, she’s backed off and only exercises for 1 hour each day. Her rest day is Sunday.

Stair Runner

Lilly would often run up stairs to improve her strength and endurance. She recommends pumping your arms when you run to go faster.

5-Minute Abs

Lilly had some pretty long, hectic days, and so she devised a 5-minute abs routine she could squeeze in between takes.

Who Wants to Take On Kate?

Lilly likes to be strong, and has been known to challenge men to feats of strength.

Fond of Fonda

Lilly digs Jane Fonda’s Complete Workout. No word on whether she wear leg warmers when she rocks out to the oldie but goodie aerobics vid.

Exercise Style


An Evangelina Lilly Routine

Work out an hour/day.

Monday & Thursday: Chest & back

Tuesday & Friday: Arms & legs

Wednesday & Saturday: Cardio

Sunday: rest

Daily: 5-min abs routine


Lilly on the Jane Fonda Workout

‘I dance around my living room to cheesy 80s aerobics music until I’m sweating really hard.’


Lilly on Going Head-to-Head with the Guys

‘I’m the gal that likes to compete with men in push-up contests.’


Lilly on Being Strong

‘I’m a fan of strength…I know it will give me more definition, greater reach, increased agility, more fluid movement and sharper reflexes.’


Lilly on Walking

‘Walking is a very underestimated exercise in North America. It’s all run hard, lift weights and push your body, but walking is wonderful for elongating the body and posture.’


Lilly on the Great Outdoors

‘I love being outside. That’s where I’m the happiest.’

Evangeline Lilly’s Supplements

Lilly is a private person and so she’s keeping many of her supplements on the down-low. So, below are supplements that can benefit anyone on a similar diet.



While Lilly eats plenty of fresh fruit and veggies, a raw foods diet can be lacking in certain nutrients, including calcium and vitamin D which promote strong bones and muscles.

Get it here

Protein Powder


protein which also helps grow muscle, boost metabolism, reduce cravings and strengthen your immune system.

Get it here



A multivitamin is never a bad choice to fill any gaps in nutrition.

Get it here

Protein Powder


Women over 40 can consider supplementing with ribose to improve energy, mental clarity and sleep.

Get it here



Digestion can also take a hit as we age, and supplementing with probiotics and hydrochloric acid (HCL) can help.

Get it here

Omega 3 Fish Oil

omega-3 fatty acids

Lilly has also struggled with depression. While it’s important to talk to your doctor, supplements like omega-3 fatty acids, SAM-e, folate and St. John’s wort can help, especially with mild symptoms.

Get it here

Evangeline Lilly’s Lifestyle

Sleep Is Key

Lilly considers adequate rest to be at the top of her priority list, believes in the maxim about ’beauty sleep’ and always makes an effort to get at least 8 hours a night.

Not Such a Super Suit

Lilly says her Ant-Man and the Wasp superhero suit was so tight, it was hard to eat anything in it.

Parlez-Vous Français?

Lilly attended a French immersion school from kindergarten to 7th grade and speaks the language fluently.

All Was Lost

When Lilly’s house in Hawaii burned down in 2006, she lost all of her possessions, including a special souvenir: Sawyer’s original letter from Lost.

Call Uber

Lilly is a notoriously bad driver. She has had at least 8 car accidents, none of which involved another vehicle.

On Priorities

Lilly says being a mother and author are more important roles in her life than acting.

Creative Inspiration

Lilly says her literary heroes are Roald Dahl and Edward Gorey. She wants to create books that both children and adults can enjoy. The idea for her book series about The Squickerwonkers first came to her when she was 14.

A Means to an End

Lilly uses her stardom to advance her humanitarian interests. She lived in a grass hut in the Philippines when she was 18 doing missionary work, and has helped widows and orphans in Rwanda and street children in Brazil.


Lilly on her Approach to Life

‘My heart is in helping people and in the less materialistic side of things, but there’s the side of me that’s more polished.’


Lilly on Being Approached by a Modeling Agent

‘No thanks; you’re wasting your time.’


Lilly on Acting

‘I consider acting a day job. It’s not my dream; it’s not my be-all, end-all.’


Lilly on Fame & Fortune

‘I believe that you pay for the fortune through the fame. I don’t buy into the notion that being famous is somehow a good thing, or an exciting thing, or a wonderful thing.’


Lilly on Men

‘I’m very picky when it comes to men. I come across a man who I’m really attracted to about once every 5 years.’


Lilly on Aging

‘I love getting older! I really believe that a woman doesn’t reach her peak until her 40s.’


Lilly on Plastic Surgery

‘My plan is to never go there. I’m too vain to get plastic surgery because I don’t like how it looks.’

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