Taylor Swift’s Diet And Workout Secrets

The secrets to the global superstar's diet may not be what you had in mind.

Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist linkedin_icon Experience: 6 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 8 years
Fact-checked by , BTech (Biotechnology), Certified Health & Nutrition Life Coach Sindhu Koganti BTech (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 6 years

From record-breaking songs to stellar appearances, Taylor Swift embodies beauty with brains. And fans have noticed her slender and svelte figure and wonder what her secret could be. Well, it is Taylor Swift’s diet.

Taylor likes to prioritize a healthy lifestyle while creating songs, shooting, touring, and making time for fans and family. She eats healthy and organic food and works out to maintain a supermodel-like silhouette. Eating clean and exercising also helps boost her mood. Read on to know all about Taylor Swift’s diet and exercise. Scroll down!

Details Of Taylor Swift’s Diet

Unlike what many people assume, Taylor neither starves herself to maintain a thin figure nor cuts out a lot of dishes from her meals. In fact, she dislikes using the word ‘diet’ personally and instead maintains healthy eating habits. Here are her daily food habits.

1. Hydrating The Body With Plain Water

Taylor Swift believes that to maintain a fit and well-toned body, you should keep it hydrated. For this, drinking plenty of fluids is an absolute necessity. She drinks about 10 bottles of water per day, which makes some of her friends crack jokes. However, the lady knows the benefits of keeping her body hydrated. She is so particular about drinking water that she carries a case in her vehicle as well.

protip_icon Quick Tip
You can also have lemon water, coconut water, and cucumber juice, as they are hydrating and packed with nutrients that can boost your health.

2. Healthy Eating During Weekdays

Taylor Swift adheres to eating healthily on weekdays. She sticks to having salads, sandwiches, and yogurt mostly and makes it a point to avoid sugary drinks. Overall, she has light meals but does not make them too drastic. She uses fruit salads to beat the cravings for sweets. Sometimes, she bundles in plenty of vegetables and fish with salads to get nutrients in adequate amounts.

Taylor Swift diet and workout secrets
Image: Shutterstock

3. A Little Indulgence For The Taste Buds On Weekends

Everyone feels like indulging in his/her favorite dishes occasionally, even if those are loaded with calories. And Taylor Swift is no exception. During weekends, she indulges in calorie-heavy comfort foods without hesitation. She prefers munching on a tiny burger and fries. A scoop of ice cream is yet another of her favorites. She also loves gorging on cookies and toffees made by her mother despite knowing they are high in calories.

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It is recommended to plan your cheat meals. Eat slowly and exercise portion control to ensure you can savor your cheat day and make the most of it.

4. Cooking For Pleasing The Taste Buds, Sometimes

Taylor Swift loves making pumpkin bread for her family
Image: Shutterstock

The singer is quite interested in cooking, especially baking. She bakes cookies from time to time. During winter, she loves making pumpkin bread for her family. Starbucks is another of her favorites, and she prefers the pumpkin spice latte. Apart from baking, she likes to cook new and easy-to-make dishes occasionally. At times, she cooks chicken and pasta for her friends and family.

5. Foods She Keeps In Her Refrigerator

This young celebrity keeps some common foods in her fridge always. She has eggs for breakfast and also likes thinly sliced ham. She prefers orange juice as a beverage apart from water. Swift occasionally drinks Diet Coke. She also prefers having Parmigiano-Reggiano cheese.

6. Healthy Snacking

When she is outside or touring, snacking becomes a necessity for the pretty singer. She tries to stick to healthy snacks despite giving in to occasional cravings for cheeseburgers. She drinks Swift Shake as a part of her meal plan – a drink that was made by Dr. Oz. It contains peanut butter, dried cranberries, and ground flaxseed with chocolate chips.

But how can you follow her weight loss eating habits if you don’t get a concrete idea of what to eat and when? To break it down and make it easy for you, here’s a diet chart you can follow.

Sample Healthy Eating Habit

Taylor Swift holding a hotdog
Image: Shutterstock
MealsWhat To Eat
Early Morning (6:00 a.m.)l 2-3 cups of room temperature waterOr

l 1 cup of water with juice of half a lime

Breakfast (7:00 a.m.)l Egg frittata + 4 almonds + 1 cup of milk


l Ham sandwich with spinach and tomato + ½ avocado + 1 cup of freshly pressed orange juice

Mid Morning (10:00 a.m.)l Baby carrots and hummusOr

l Fruit bowl + ½ cup of yogurt

Lunch (12:30 – 1:00 p.m.)Tuna/Chicken salad with light dressing + 1 cup of yogurt
Snack (3:30 – 4:00 p.m.)l Swift shake containing peanut butter, dried cranberries, ground flaxseed, and chocolate chips


l 1 cup of green tea + 2 saltine crackers

Dinner (6:30 – 7:00 p.m.)l Crab cakes with veggies


l Roasted chicken with veggies and sweet potato


l Chicken soup with different veggies

Before Bed (10:30 p.m.)1 cup of warm milk

Expert’s View On The Diet Habits Of Taylor Swift

Diet experts and nutritionists think the diet and wellness plan Taylor Swift adheres to is near perfect and will suit the needs of the young generation obsessed with slim figures.

Elisabetta Politi, associated with Diet and Fitness Center of Duke University, thinks it is a very practical approach to food and eating. Swift eats light without taking things to the extreme, thus maintaining moderate discipline in eating habits. She drinks plenty of water, and resorts to junk foods occasionally. She wisely chooses not to drink sugary beverages that tend to add fat and carbs. On top of all, she does not deprive her taste buds and eats instinctively rather than adhering to a strict calorie chart.

The fact that she is skinny helps her a lot as well. So, what if you are not her body type? Can you make her eating habits work for you? No, but you can derive inspiration from it and tweak it to suit your body type. Here’s what you can do about it.

How To Make This Diet Chart Work For You

This is a low-calorie diet that may or may not work for you. But don’t miss the take-home message and motivation here. It is all about waking up early, having meals every 2-3 hours, having dinner at the right time, going to bed 2-3 hours post-dinner, and getting a good 7-8-hour sleep.

You can tweak this diet chart according to your calorie needs or food preferences (vegetarian or vegan). You can substitute eggs with bananas or chicken with lentils, mushrooms, tofu, etc.

If you need to gain weight, you must consume healthy foods, load up on protein, and concentrate on strength training to build muscle mass. If you want to lose weight, following this diet chart can be beneficial.

However, depending on your current weight, height, age, and medical history, your doctor will be able to guide you. Let’s now find out what Taylor Swift does in the gym to keep herself looking as fabulous as always.

Taylor Swift’s Fitness Regimen

Taylor Swift dressed in casuals
Image: Shutterstock

Apart from eating mindfully, which is the talented actor-singer also does her best to stay slim and toned. Swift is particular about maintaining her cardio routine, according to sources close to the singer. She is not hyper about working out but does things that help her stay fit and full of energy.

1. Regular Exercise Regimen

Like she does it with foods, Taylor Swift sticks to a regular workout regimen. She does not rely too much on her genes. She runs several miles each morning to keep her energy levels elevated. Apart from that, she also keeps herself occupied with other types of workouts. She goes to the gym and works out hard.

2. Using A Treadmill

Taylor Swift is quite tall and has lean legs that add to her beauty. She ensures her legs are toned and in shape at all times. For that purpose, she runs on a treadmill. She uses an elliptical trainer as well.

3. Sweating It Out

Unlike other celebs and her colleagues, Swift does not mind sweating it out. In fact, she does not care much about how it will make her look at that time. She believes in the concept of eliminating toxins from the body by working out and sweating. It also helps her keep fat at bay.

4. No Obsession With A Pencil Slim Figure

While working out is important for Swift, she is not exactly obsessed with attaining or retaining a super slim figure. She firmly believes that you should not work out just for slimming or losing weight. That can actually deter your progress. Focus on being fit and healthy.

Here’s a workout routine you can follow.

Sample Workout Routine For You To Follow

Sample workouts to pair with the Taylor Swift diet plan
Image: glamour.com

You must warm up before you get on the treadmill or pick up the dumbbells. Spend a good 10 minutes to prepare your body for the workout. Here’s how to go about it.

Warm-Up (10 mins)

  • Head tilts – 1 set of 10 reps
  • Neck turns – 1 set of 10 reps
  • Arm circles – 1 set of 10 reps
  • Wrist circles – 1 set of 10 reps
  • Shoulder circles – 1 set of 10 reps
  • Waist circles – 1 set of 10 reps
  • Side lunges – 1 set of 10 reps
  • Spot jogging – 3 minutes
  • Calf raises – 2 sets of 10 reps
  • Jumping jacks – 2 sets of 20 reps
  • Standing side crunches – 1 set of 10 reps
  • Ankle circles – 1 set of 10 reps

 Now that you are ready to burn some calories and build muscle, let me show you how to get a toned body.

Abs Workout

  • Sit-ups – 3 sets of 12 reps
  • Leg ups – 3 sets of 12 reps
  • Crunches – 2 sets of 15 reps
  • Bicycle crunches – 2 sets of 25 reps
  • Mountain climbers – 2 sets of 25 reps
  • Plank – 30-60 seconds
  • Russian twist with kettlebell – 2 sets of 15 reps

Arms Workout

  • Bicep curls – 3 sets of 12 reps
  • Hammer curls – 3 sets of 12 reps
  • Tricep extension – 3 sets of 12 reps
  • Tricep dips – 2 sets of 10 reps
  • Dumbbell lateral raise – 2 sets of 15 reps

Legs Workout

  • Run on the treadmill – 15-20 minutes
  • Weighted forward lunges – 2 sets of 15 reps
  • High knees – 2 sets of 15 reps
  • Calf raises – 3 sets of 15 reps
  • Lying air cycling – 3 sets of 15 reps
  • Clamshell – 2 sets of 15 reps
  • Standing lateral leg raise – 2 sets of 15 reps

Buttocks Workout

  • Full squats – 2 sets of 15 reps
  • Explosive squats – 2 sets of 12 reps
  • Explosive forward lunges – 2 sets of 12 reps
  • Kickbacks – 2 sets of 15 reps
  • Single leg hip bridge – 2 sets of 12 reps
  • Sandbell curtsy lunge – 2 sets of 15 reps

Shoulder And Chest Workout

  • Chest press – 3 sets of 12 reps
  • Dumbbell shoulder press – 3 sets of 12 reps
  • Front raises with dumbbells – 3 sets of 12 reps
  • Push-ups – 2 sets of 10 reps
  • Dumbbell pullover – 2 sets of 12 reps
  • Chest fly – 2 sets of 12 reps

Back Workout

  • One arm dumbbell row – 2 sets of 15 reps
  • Seated cable rows – 3 sets of 15 reps
  • Wide grip lat pulldown – 3 sets of 12 reps
  • Underhand cable pulldown – 3 sets of 12 reps

This workout regimen gives you a clear idea of which parts of the body you need to concentrate on each day. Make sure you do both cardio and strength training in varying degrees depending on what your current fitness goal is. Talk to your trainer and chart out an exercise plan for the week. Also, get proper rest to help the muscles rejuvenate.

Infographic: Taylor Swift’s Diet And Fitness Routine

Taylor Swift’s supermodel-like silhouette is one to die for. Unlike what others would assume, she does not starve herself to maintain it. Instead, Taylor is an ardent follower of having a balanced approach when it comes to her health and wellness. If you are wondering how she maintains her stellar figure, you are in the right place. Check out the infographic below for details.

taylor swift’s diet and fitness routine (infographic)

Illustration: StyleCraze Design Team

The secret behind Taylor Swift’s diet is unknown, but it is a no-brainer. You need to maintain a healthy balanced diet and follow a strict and regular exercise regimen. She has been exercising regularly to achieve her fitness goals. Taylor’s desire and commitment to being healthy and active are admirable. Consider making these changes to your lifestyle, and you will lose weight without even recognizing it. Take on healthy eating as that is the key to getting good nutrition and exercising habits you can easily maintain for long-term rewards and success. Learn from Taylor Swift’s perseverance and make a difference in your life as well.

Frequently Asked Questions

Does Taylor Swift eat fast food?

Yes. Taylor Swift enjoys eating fast food like burgers and fries from Wendy’s and Mcdonald’s.

What milk does Taylor Swift drink?

Taylor Swift drinks low-fat or fat-free milk.

What is Taylor Swift’s favorite snack?

Hummus is Taylor Swift’s favorite snack.

How does Taylor Swift take her coffee?

Nonfat caramel latte is Taylor Swift’s favorite coffee, and it is made with 4 pumps of caramel syrup and nonfat milk.

What is Taylor Swift’s favorite breakfast?

Buckwheat crepes with ham, Parmesan cheese, and a fried egg on top is Taylor Swift’s favorite breakfast.

Key Takeaways

  • Taylor Swift’s daily food habits include staying hydrated with plain water and eating healthy during weekdays.
  • Her fitness regimen entails using the treadmill and going for runs.
  • Combine cardio with strength training in varying degrees to stay in shape as per your current fitness goals.
taylor swift diet

Image: Stable Diffusion/StyleCraze Design Team

Taylor Swift’s secret to staying skinny is finally revealed. You won’t believe what she does to stay slim. Get ready to be shocked.

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Charushila Biswas

Charushila BiswasHealth & Wellness Writer

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information. After completing her master's in biotechnology from Vellore Institute of Technology,...read full bio