Dancing With The Stars has been a source of inspiration for fitness and lifestyle over the years. Britt Stewart, Cheryl Burke, Julianne Hough and Cheryl Burke have been consulted by fans for advice on how to exercise and how to stay motivated.
They also offer dietary advice. And I don’t mean diet fads. I’m talking about healthy eating habits and balanced meals throughout the day. Britt believes in listening to your body and that pro dancers such as Sharna Burgess, have spoken out about the importance of indulgence. Yes, you can eat that piece chocolate cake!!
Professional dancers have passed on their knowledge to celebrities over the years. For fan-favorite Kelly Osbourne, her partner’s recommendations led to a 20-pound weight loss and total lifestyle change. (More about that later.) AJ McLean was able to adjust his diet one month in advance of his season.
You can follow the nutritional journey of some celebrities and pros on Instagram. For some cast members, that means opting for easy-to-make meals (I see you, Lindsay Arnold), whereas others (*cough cough* Artem Chigvintsev) are waaaayyy more savvy in the kitchen.
The diets of DWTS cast members are varied. Curious? Here’s what the cast (new and old) *actually* eats in a day.
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Witney Carson, a professional dancer, has tried everything when it comes to dieting. “I’ve done keto before, and I felt really gross,” Witney told Women’s Health. “I did lose weight on it, but my skin broke out. I have eczema and my eczema was super, super bad. I think I have an allergy to dairy and cheese, so I try to stay away as much as I can now.”
Witney is now back to basics. Witney eats lots of whole foods, and tries to eat a healthy diet that includes lean meats with minimal carbs. To keep her going until lunch, she eats oats in morning. She then eats greens and protein at lunch. A protein bar, nuts, or plain turkey lunch meat give her energy in the afternoon. And there is one thing she doesn’t have for dinner: carbs.
Jenna Johnson, who made history this year as part of the first same-sex pairing on DWTS, had an awful relationship with food for a while, she told Women’s Health. After losing weight on a vegetarian diet, Johnson began to eat more meat and eventually lost weight.
“Looking at food as fuel has been a game changer for me,” Jenna said. “For me, what makes me healthiest and happiest and most powerful is a happy balance of non-processed food and a lot of protein. I need it for recovery and for my muscle.”
The season 26 winner begins her day with eggs, but she switches to kombucha. (Now that’s brave, IMHO.) She eats leafy greens and a side dish of chicken or shrimp for lunch. She prefers nuts, fruits, and the occasional hardboiled egg when it comes to snacks. Jenna will not eat dinner without dessert (which is usually chicken, quinoa and green vegetables). She prefers dark chocolate or a vegan dessert.
Britt Stewart, who joined the cast on season 29, has been gluten-free for 11 years for health reasons, she told Women’s Health. Her diet is all about intuitive eating.
“I really believe in intuitive eating and listening to your body, and not in the fad diets that are popular in the moment,”She said.
Britt loves organic coffee in the morning. Britt will sometimes follow her organic coffee with yogurt or granola. She will snack once a day when she is working out and trying to burn calories. In the morning she will reach for fruit, while in the afternoon, she will choose to snack on hummus and veggie chips. She opts for a big salad for lunch. Dinner is when she really listens to her body and what it wants—which can be anything from stir fry to a steak. She will sometimes reach for the freezer to get a pint ice cream.
Cheryl Burke, a former pro, lost pounds following a specific diet in 2014. Cheryl spoke with Hollywood Life about her fitness journey, including the foods she ate.
“I’m totally addicted to Hippeas snacks. Also water, green tea and dark chocolate açaí and blueberries,” She said. “Whenever we can manage to get…pasta and marinara sauce, it’s a good day! Also, lots of greens for [husband Matthew Lawrence]’s reptiles, who are vegan as well, so they have to share their greens with me!”
Lindsay Arnold—who was paired up with Matt James in season 30 until Their shocking departure—often shares easy recipes on her Instagram. This yummy summer saladLindsay’s top picks. For breakfast, she chooses avocado toast and granola with berries.
“Quick & Easy breakfast 🤗🤗 for people like me who don’t have the time *or the skill* for the fancy stuff 😂😂😂 but still want something that is tasty and good for you!!!” She wrote.
Sharna Burgess is all about having her cake and eating it too—literally!
“Wanting for yourself is human, WHICH YOU ARE, and as long as you move with kindness, courage and gratitude throughout life.. you aren’t hurting anyone by going after your own desires. Find things that make you feel good, and keep doing them. So… eat the [f—ing] cake 😘✨,” She wrote on IGA photo of her eating a piece of cake was added to the caption.
Peta Murgatroyd won the mirrorball trophy twice and fell in love with cooking after she started a family together with Maksim Chmerkovskiy.
“I used to loathe it, because I never had to do it and therefore never had the passion for it,” She spoke to People. “Now that I’m a mother and I am concerned with what my child is eating, I am more inclined to cook at home, to ensure I know exactly what’s going in his mouth.”
She starts her day with half and half, agave and coffee. For breakfast, she has a four egg omelet with goat cheese and five slices of smoked salmon. A salad with chicken and tomatoes, flaxseeds red onion, red onion, balsamic vinegar dressing, and cucumber is her go-to lunch. For dinner, she prefers a dry-rub 5 oz. steak with steamed vegetables.
Former pro and judge Julianne Hough is always on the go—especially with her company Kinrgy. She maintains a balanced diet, but definitely knows when it’s time to indulge.
“I try to cut myself some slack if I’m being consistent with my nutrition and activity,” Julianne told People. “If I am craving a piece of chocolate I go for something dark to satisfy the craving.”
Julianne is very concerned about water intake and she drinks 6-8 glasses of water daily. Two smoothies are also part of her daily diet: one for pre-workout, one for snack. Her breakfast consists of two eggs over easy with tomatoes & avocados and a cup English Breakfast tea. She opts for a boneless, skinless chicken breast over greens and veggies for lunch, and she rounds out her day with baked salmon, sautéed spinach, and a seltzer.
Derek Hough, a former DWTS pro judge, has to continue his workout routine.
He Men’s health:He has been a “very L.A.-looking fridge.”It is full of oatmilk, celery juices, avocados and pickles. His diet is a mix of chicken, fish, quinoa and sweet potatoes. Derek’s one temptation is movie theater candy.
In preparation for each season, Alan Bersten keeps a clean diet. This means “cheat day”His favorite day.
His go-to dish is a grilled chicken. carb-filled pizzaIt’s a big meal with lots of mozzarella, lots and veggies, as well as sausage. His daily indulgences include orange juice and La Croix. According to his IG. Wait, what are those Fruity Pebbles?
Maksim Chmerkovskiy was a judge on the Ukrainian version of DWTS for 17 seasons. The hunky Latin-ballroom champion uses Instagram for his journey with intermittent fasting.
“My 1pm breakfast 🍳 That 16/8 kinda life 💪🏼 Eggs, pickles, sourdough bagel, kerrygold butter, black caviar, coffee (w coconut oil & honey),” He captioned a post. He loves to show his pride His breakfasts, Late-night grilling, Incredible seafood options.
Kym Johnson, a former DWTS Pro, shared some helpful tips with twins while she was pregnant.
“My answer to that is simple: just indulge yourself,” She spoke to People. “Don’t feel guilty or be too hard on yourself about your cravings. Balance out your cravings with healthy food. Try to stay away from processed food and meat or food your doctor has advised you not to eat.”
She loved chocolate croissants in pregnancy. But her favorite meals are salmon, salads, scrambled egg, and salmon. She enjoys snacking on dried apricots and apple slices, as well as Greek yogurt with some berries. She sometimes shares her IG feed, including this. St. Patrick’s Day frittataAnd a gorgeous charcuterie board.
Gleb Svchenko doesn’t share much about his diet. However, he loves margaritas. He shared a recipe to make a watermelon marg(YUM), which features Keo Motsepe as a colleague pro. He also promotes ICON Meals kits.
Edyta Śliwińska may have officially exited DWTS after season 22, but she’s still dancing. That means she maintains a healthy diet—even during her 2020 pregnancy.
“I try to do something active every day. I’m putting in an hour a day of physical activity,” She spoke to People. “I do a lot of cardio because it helps me with my energy. I’m eating really healthy and I’m feeling great.”
Season 29 newbie Daniella Karagach documented Daniella’s morning on her blog Personal vlog.
She uses it to get ready for her day. It is healthy for you, she says, but it does not taste good. She usually follows it up with a bowl full of flaxseed, peanut sauce, coconut, and oats.
Allison Holker, a former DWTS pro is now a mom to a large family of children and is teaching them about nutrition.
“As a mom, I am always looking for new ways to teach my kids about the importance of nutrition and overall well-being,” She wrote on IG. Her page is full fun Recipes to make with the childrenLike these fun treats.
Allison eats mostly vegetables for her personal diet. “For the most part, I eat only vegetables and fruits and I drink a lot of water. I think for my body that is really the best fuel for me—I sleep better at night and I feel like my skin looks better because of eating vegetables and not eating meat,” Allison told Hollywood Life.
Anna Trebunskaya—whose last appearance was on season 21—maintained a balanced diet throughout her pregnancy in 2020, but she definitely indulged. “I really loved pickles and olives during my first trimester. Now I switched to more desserts. My go-to dessert is coconut ice cream vanilla flavor,” People heard Anna’s story.
She even takes her everywhere! Young ones apple picking.
Former DWTS pro Karina Smirnoff looooves seafood—and she even shared favorite recipes with fans. “I shared two of my favorite easy seafood recipes that give you protein for your fuel healthy muscle growth without those extra calories and fat!” She wrote on her IG.
They include Zucchini swordfish and miso-glazed Salmon.
Tony Dovolani has been off DWTS since he was done. One thing is certain about his diet: He eats ice cream. In 2016, he began supporting the ice cream shop of a friend. Double TwisterConnecticut.
After five seasons on DWTS Tristan MacManus left Ireland to become a morning anchor. Steps into the KitchenHe enjoys sharing his knowledge with his guests. He even uses what he learned at work to improve his own cooking. Look at this! Mac and cheese 🤤.
Keo Motsepe is not known much about his current eating habits. However, he does know that it is a good thing. Salads are the best way to eatIn his trailer.
AJ McLean made a complete overhaul of his diet and exercise regimen one month before he joined the cast of DWTS season 29. “I’m on a very strict diet, grain-free, gluten-free, sugar-free, no sodas of any kind, and completely sober for almost nine months,” McLean shared his weekly thoughts with us.
Cheryl Burke, a Backstreet Boys singer, had lost 15 pounds before she took to the dance floor with her partner Cheryl Burke.
Model Christie Brinkley did not have to alter her diet before she went on DWTS. However, she did have to make some changes afterward. When she broke her arm—resulting in an early departure and her daughter, Sailor, taking her spot on the show—the lifelong vegetarian briefly introduced salmon into her diet.
“I’ve added salmon because it is rich in omega-3 fatty acids which help regulate inflammation that causes joint stiffness and pain and is also excellent source of calcium and vitamin D, which help to maintain bone strength and speed healing…especially important for me now!” She wrote on IG.
Kelly Osbourne was third on season nine of DWTS. She also lost 20 pounds during her experience. Her diet did not match the amount of exercise she was doing at first.
“I’d fill up on French fries and pizza all day and wonder why I wasn’t losing weight,” She stated that she was at the time. “In the very beginning, I kept getting sick during rehearsals because I was eating such terrible, fatty food and feeling so exhausted.”
Louis Van Amstel, her partner, introduced her to a high protein, low-carb diet in order to keep her energized.
Drew Scott, Property Brothers star and chef, had to restrict his diet for DWTS. A celebration meal was the first thing on his list after the finale. “We’re going to go out, and I’m going to eat a lot of food tonight,” He shared his story with Us Weekly. “I want a burger, a hot dog, and sushi.”
To prepare for DWTS, rapper Lil’ Kim signed up for the food delivery service Freshology and started Monitor her caloric intake. She continued her tracking after the show, avoiding heavy food and staying hydrated.
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