How Kate Middleton's diet fuels the royal icon's intense exercise regime at 40

Kate Middleton's super-healthy diet is key to maximizing her daily workouts

How Kate Middleton's diet fuels her exercise regime at 40
(Image credit: Getty)

Kate Middleton's diet is a crucial part of her famously healthy lifestyle, giving her the must-needed energy to keep up with her vigorous daily workouts. 

It's no secret that the Duchess of Cambridge boasts a strong athletic streak, having proven her fitness prowess—and competitive nature—at multiple sporting events over the past several years. 

Kate has been snapped participating in everything from abseiling to tennis, and, despite her busy schedule as a working mom of three, rarely appears overwhelmed by the challenge at hand. 

The 40-year-old also reportedly follows a strict exercise routine in private, breaking a sweat at Kensington Palace for an hour a day to preserve her enviable stamina. She's known to enjoy both cardio—think cycling and HIIT treadmill workouts—as well as strength training, like weight-lifting and yoga, to ensure she gets a balance of both aerobic and anaerobic activity. 

Kate Middleton abseiling

Kate Middleton abseiling

(Image credit: Getty)

The result has been a robust, trim figure, as well as enhanced energy and a steady dose of delicious endorphins. 

Of course, such a strenuous exercise regime warrants a bulletproof nutrition plan—especially when you're also running after three young kids. 

Kate's diet, which is rich in antioxidants, protein, and complex carbohydrates, has been key to ensuring she can continue to meet her physical goals as she embarks on her fifth decade. So without further ado, let's take a look at what the Duchess eats for breakfast, lunch, and dinner to maintain her incredible fitness levels. 

Catherine, Duchess of Cambridge plays tennis with British US Open champion Emma Raducanu as they return to the LTA's National Tennis Centre for The Homecoming and to celebrate their success on September 24, 2021 in London, England. (

Kate Middleton playing tennis 

(Image credit: Getty)

Kate Middleton's diet—breakfast 

Kate kicks off her day with slow-burning carbs, often opting for a hearty bowl of porridge (a.k.a. oatmeal!) to reawaken her hunger. This timeless meal is the perfect breakfast choice for a busy working royal, providing plenty of soluble fiber that'll aid digestion and maximize satiation throughout the morning. It's also packed with important micronutrients, like B vitamins and iron, that are vital for maintaining strong energy levels. 

Kate Middleton

Kate Middleton enjoys a fruit smoothie 

(Image credit: Getty)

When the weather gets a little warmer, the Duchess is known to enjoy lighter pre-lunch options. Green smoothies, made with leafy vegetables like kale, spinach, and romaine, are reportedly her go-to sunrise breakfast—and it's easy to see why. These powerhouse drinks are an excellent way to quickly stock up on the vitamins and minerals needed to follow Kate's tough exercise regime, and can also taste pretty great when paired with a squeeze of citrus. 

If you're looking for inspiration, here are 7 easy smoothie recipes that are quick and simple to make. Don't knock it till you try it, we say.

Kate Middleton's diet—lunch 

By the time midday rolls around, the Duchess is more than ready for her second meal. Kate reportedly favors vegetarian or plant-based dishes at lunchtime, often enjoying a crunchy plate of watermelon salad with onions, avocado, and feta cheese to keep her full ahead of the afternoon's activities.

She's also a big fan of pulses, another excellent source of B vitamins and fiber, often opting for lentil curries over meatier alternatives when she eats Indian food. If Kate wants something a little lighter or doesn't have time for a proper feast, she goes for quick and easy bite like vegetable kebabs. 

Kate Middleton

Kate Middleton eats a mostly plant-based diet 

(Image credit: Getty)

Kate Middleton's diet—dinner 

Kate Middleton's dinner is reportedly her heaviest meal of the day, with its ingredients often deviating from her vegetarian breakfast and lunch. The royal icon typically eats a portion of lean meat or fish in the evenings, which will ideally be flavored with a nice dashing of spice. 

She is also known to consume more traditionally British dishes for her final feast, often enjoying roast chicken with potatoes and vegetables at home with her husband and kids. 

When she's in the mood for seafood, Kate's first stop is always sushi. Prince William confirmed that his wife "loves" the Japanese delicacy during a visit to a sushi restaurant in 2017, and even hinted the couple would dine at the London establishment at some point in the future. 

Emma Dooney
Lifestyle News Writer

Hailing from the lovely city of Dublin, Emma mainly covers the Royal Family and the entertainment world, as well as the occasional health and wellness feature. Always up for a good conversation, she has a passion for interviewing everyone from A-list celebrities to the local GP - or just about anyone who will chat to her, really.

Emma holds an MA in International Journalism from City, University of London, and a BA in English Literature from Trinity College Dublin.