Lauren Conrad Workout and Diet

Reality TV Star

Born: 1986

For a reality star, Conrad takes a remarkably sensible approach to diet and weight loss. She eats 6 small meals a day, and no more than 1,500 calories in total. She only eats whole, natural foods, such as salmon and steamed veggies, and keeps a list of foods to avoid. Her snacks are things like nuts, berries and protein shakes. She drinks plenty of water every day, and has lemon water first thing several times a week.

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Lauren Conrad’s Diet

Diet Summary

For a reality star, Conrad takes a remarkably sensible approach to diet and weight loss. She eats 6 small meals a day, and no more than 1,500 calories in total. She only eats whole, natural foods, such as salmon and steamed veggies, and keeps a list of foods to avoid. Her snacks are things like nuts, berries and protein shakes. She drinks plenty of water every day, and has lemon water first thing several times a week.

Estimated Macros

Medium Protein

Medium Fat

Low-Medium Carb

Diet Details

Metabolism Booster

Conrad eats small meals every few hours, which she believes boosts her metabolism, or at the very least, fuels her busy day.

Sensible Eating

Conrad sticks to natural foods, and takes a pass on the junk. She might have peanut butter toast for breakfast, chicken or beans and a green vegetable for lunch, and salmon and steamed veggies for dinner.

Ground Rules of Dieting

Conrad says you must stay focused on your goal. She keeps a list of foods to avoid like soda, fried foods and candy, and also whips up a few healthy options like overnight oats so that healthy snacks are always at the ready.

Drink Up

To lose weight, Conrad recommends drinking an ounce of water per pound of bodyweight. She also has lemon water in the morning 3 days a week, but cautions that drinking it every day can make your teeth sensitive.

Post-Baby Body

After Conrad had her first child, she took her time to drop the 35 lbs. of baby weight, and says she did not feel any pressure to ‘snap back.’

What to Eat

  • Whole, natural foods
  • Water: 1 oz. per pound of bodyweight
  • Lemon water: 3x/week
  • Eggs
  • Veggies
  • Fruit
  • Chicken
  • Salmon
  • Clean protein
  • Healthy fats
  • Complex carbs
  • Nuts
  • Protein shakes

What to Avoid

  • Fried food
  • Soda
  • Candy
  • Baked goods
  • Fast food
  • Junk food
  • Empty-calorie foods
  • Chemical ingredients
  • Artificial additives

Conrad on food

I really love food.

Conrad on healthy eating

I try to make smart choices, but just eat a little bit less.

Conrad on diet

I’m no good at dieting.

Conrad on water

Drink lots of water. Aim to drink an ounce for every pound you weigh.

Conrad on weight loss

Stay focused and remind yourself daily of why you want to get fit and healthy.

Conrad on postpartum weight

I’m trying to focus on things that are positive.

Lauren Conrad’s Workout Routine

Workout Routine

Get Fit Quick

Conrad has a doable exercise plan for those looking to lose weight. It involves running or walking 3-4 days a week, alternating with HIIT, yoga, spin class, Pilates, or another exercise of your choice.

Calorie & Abs Blasters

Conrad shares her routines online, including simple equipment-free circuits to boost stamina, strength, and to get great abs.

Helping Hand

Conrad trains with Jarett Del Bene who works with many celebrities, including The Hills co-star Audrina Partridge.

Get Outside

Conrad’s favorite form of exercise is being in the great outdoors, whether for a hike, a run on the beach, or out on the water in a kayak.

Daily Dose

Conrad does strength training daily because it is an efficient way to get and stay in shape. She does circuit training at least 3 times a week.

Back to Basics

Conrad’s routines aren’t fancy. She does a combination of squats, lunges, push-ups, pull-ups and free weights, and she sometimes does routines without any equipment at all.

Cardio Queen

Conrad also includes cardio in her fitness plan, such as running and kickboxing. She also loves to hike.

Exercise Style

A Couple of Lauren Conrad Routines

Exercise Philosophy

  • Get outside
  • Move every day
  • Do something you enjoy

Cardio Blaster

Do 60 sec of each x 3 sets. 2 min rest between sets.

  • Jumping jacks
  • Triceps dips
  • Walking lunges
  • Calf raises
  • Mountain climbers
  • Knee push-ups
  • Plank jump squat

30-Day Abs Challenge

  • Do 20 sit-ups on day 1, increasing by 2-4 sit-ups daily, working up to 125 by day 30.
  • Do 24 flutter kicks on day, adding 2-4 kicks daily to reach 110 by day 30.
  • Do 20-sec plank on day 1, adding 5 sec every other day to get to 90-sec plank by day 30.

Conrad on hitting the gym

I’m not a huge fan of the gym.

Conrad on gym time

When I have to go to the gym and put an hour in, I’m just staring at the clock.

Conrad on her preferred form of exercise

I just like getting out, like, going for a hike, going on the kayaks, going for a run on the beach.

Conrad on her body

I’ve never felt a push to be stick-thin. I work out and eat healthy, so mostly it’s about being in shape and having energy.

Lauren Conrad’s Supplements

besides her use of Kombucha, protein, and coconut oil, Conrad is keeping quiet on any other supplements she may take. So, below are options that may benefit anyone following a similar diet plan.

GT’s Organic Kombucha


For an afternoon pick-me-up alternative to coffee, Conrad drinks kombucha which contains digestion-friendly probiotics. While she dabbles in many flavors, pink lady apple is her fave.

Coconut Oil

Coconut Oil

Conrad buys coconut oil in bulk, and primarily uses it with her bath, but coconut oil is a superfood that does the body good inside and out. When eaten, coconut oil burns fat, curbs hunger, has antimicrobial effects, and improves oral health.

Protein Powder


Conrad regularly has a protein shake, which builds muscle, curbs appetite, and regulates blood sugar.



Conrad eats pretty clean, but a multivitamin is never a bad idea to fill in any gaps in nutrition.

green supplement

Greens Supplement

A greens supplement is an alternative for those who aren’t hitting their green goals. Conrad has salmon on a regular basis, but if you don’t consume much fish, you still need omega-3s for a healthy heart, brain, and overall well-being.

Vitamin C

Vitamin C

She has lemon water which gives a dose of antioxidant vitamin C, and she’s also a fan of green juices and eating her veg throughout the day.

Lauren Conrad’s Lifestyle

For Better Sleep, Block the Blue

Blue light suppresses the release of melatonin, the body’s hormone which promotes sleep. Conrad recommends replacing ordinary lightbulbs in the bedroom with ones which are low in blue light. She also recommends switching the phone to night mode several hours before bedtime.

Savvy Celebpreneur

Conrad managed to parlay her reality tv celebrity into several lucrative endorsement deals through the years, including with Avon, Old Navy, and Sony.

Green Concern

Conrad says due to growing up on the beach, she has always been very eco-conscious, and she takes every opportunity do things in a planet-friendly way.

The Most Popular of Them All

Of all The Hills co-stars including Brody Jenner, Kristin Cavallari, Heidi Montag, and Spencer Pratt (the last two later married), Conrad is the most enduring persona on social media.

Personal Sanctuary

Conrad walks the walk when it comes to lifestyle. She lives in a gorgeous yet practical home in the Pacific Palisades that gets ocean breezes straight from Malibu.

Don’t Overcommit

Conrad says that her tendency to overcommit is something she’d been working on, and that everyone should make time for the things they enjoy. She schedules a whole day off at least every other week. She also says no one should feel married to their first career choice.

Conrad on friendship

A true friend is someone who never gets tired listening to your pointless drama over and over again.

Conrad on mistakes

You never make the same mistake twice. The second time you make it, it is no longer a mistake. It is a choice.

Conrad’s life advice

Stay true to what you believe in and don’t let people try to change that direction. Don’t take ‘no’ for an answer.

Conrad on jeans

I almost exclusively wear skinny jeans. I’m terrified of any other cut.

Conrad on fashion

If you’re not willing to wear your own clothes, then you’re doing something wrong.

Conrad on hitting the 10-year mark of her fashion business

I think it’s really rare, and I feel very lucky.

Conrad on sustainability

I think any opportunity you have to be green, whether it is in business or everyday life, you should take it.

Conrad on work

When you do multiple things you love, it doesn’t feel like work.

Conrad on the upside of baby weight

I’ve never had boobs before!

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