Lizzo Embraces Protein-Fueled Meals and Early Dinner to Support Her Health Journey

2 July 2025

Lizzo for Women’s Health Summer 2025 issue. Credit : Caleb & Gladys for Women’s Health

Lizzo, the Grammy-winning singer and entertainer, recently revealed the carefully curated meals that helped her reach a significant milestone by January 2025 a journey that saw her lower her BMI by 10.5 points and shed 16% of her body fat since January 2023. In an installment for Women’s Health, she outlined three balanced meals she trusts to power her days while managing health considerations, including gastroesophageal reflux disease, or GERD.

Her morning meal presents a smart and satisfying start featuring two scrambled eggs, chicken sausage, and a cauliflower hash brown, a combination that blends protein, fiber, and healthy fats to promote fullness and energy. For lunch she alternates among shredded Thai chicken salad, tuna lettuce wraps, or sliced chicken breast, all meals rich in lean protein and vegetables. Evening meals consistently include a portion of turkey meatloaf complemented by cauliflower mashed potatoes and green beans. Crucially, she eats dinner before five in the afternoon, a choice informed by her need to digest food well before bedtime to keep GERD symptoms at bay.

Lizzo credits her shift from a vegan diet one she once followed for a year to these nutrient-rich, protein-forward meals. She realized her vegan choices did not always sustain her, often relying on bread, soy, cashew cheese, and meat substitutes that left her both undernourished and unsatisfied. With her reintroduction of animal-based proteins, she discovered meals that support both her health goals and her wellbeing.

In addition to her major meals, she snacks mindfully throughout the day, typically choosing Greek yogurt with berries and honey. She also allows herself a single cup of coffee enriched with vanilla protein, which helps her maintain energy while keeping nutrition top of mind.

One of the most significant revelations Lizzo shared is how she shifted her relationship with food. She described past patterns of emotional eating when she would consume food to cope with stress, anxiety, or even performance-related pressures. She admitted to overeating to the point of feeling physically uncomfortable while hiding this behavior from others. Now, however, she embraces moderation and intentional choices. She offered an example of opening a bag of BarkThins, having four pieces, and then consciously deciding to close the bag and stop. That act of self-control and awareness, she says, defines true health.

Balanced as Lizzo’s plan is, she also makes room for indulgences like chicken tenders, crab legs, or donuts. When cravings strike she allows herself a taste, noting that part of authentic wellbeing is enjoying those moments without guilt. That honest approach means she doesn’t regard her diet as restrictive; rather she treats nutrition as a foundation that supports her body and her life.

Her dietary overhaul is tightly intertwined with her broader commitment to wellness. Physical strength training has been key to her transformation supporting muscle retention, lifting metabolism, and helping her see the results she celebrated in early 2025. She has consistently emphasized that her weight loss was not chemical or procedural; it was science and discipline rooted in balanced meals, structured training, and measured portions.

Lizzo’s open dialogue came on the heels of reports she achieved her “goal weight” in 2025 a return to a number she last saw in 2014. She has been transparent about not using Ozempic or similar medications, attributing her progress to a calorie deficit, better food choices, and regular exercise.

As a public figure celebrated for her advocacy around body positivity and self acceptance, Lizzo’s shifts have generated conversation. Some critics have questioned whether she is contradicted in slimming down. She proactively framed her journey as self-empowered and mindful—focusing on health instead of narrow physical ideals. She reinforces a message that self-care can look different for everyone and evolve over time .

For fans and followers she offers a relatable and instructive guide: begin with thoughtful plate placements, respect your body’s cues, and practice intentional moderation. Lizzo exemplifies how honoring health does not require abandoning identity purposefully designed meals and fitness can coexist with self-love and joy. Her narrative centers on nourishment not deprivation, supporting a model of wellness that is inclusive, sustainable, and uniquely hers.

By sharing her personal meal rotation and strategies, Lizzo invites others to see nutrition and health as personal narratives to shape rather than scripts to follow. Whether motivated by wellness goals, performance, or simply wanting to feel better, her story underscores a central lesson: tune into your body, feed it with intention, and make space for both structure and spontaneity.