Lizzo Just Shared Her High-Protein Diet for Weight Loss

Lizzo is back with new music, releasing her mixtape My Face Hurts from Smiling this summer. And through her press tour for the drop, the rapper and singer has been open about her recent weight loss.

Earlier this year, Lizzo shared in an Instagram post that she had “achieved her weight goal” and lost 16% of her body fat since starting her weight loss journey in 2023. And in a recent interview with Women’s Health, the star went into the specifics about what she eats in a day to help her feel her best. In a previous interview on the Just Trish podcast, Lizzo also revealed that she doesn’t use GLP-1 medication, though she’s tried it in the past.

From meals to snacks, here’s what Lizzo eats every day to stay fueled and satisfied. Plus more on why she transitioned away from a vegan diet, and what a dietitian thinks.

For breakfast, the Grammy winner keeps it simple with protein-packed picks.

“I eat a savory breakfast, so for instance this morning, I had two scrambled eggs and a cup of piping hot bone broth with Celtic sea salt in it,” Lizzo explains. “It was fabulous, it’s one of my favorite breakfasts.”

Eggs are an energizing protein that is a classic option for breakfast. And bone broth also offers protein, and drinking a warm beverage first thing in the morning (could also be tea, coffee or warm water) is a gut-friendly way to promote healthy digestion.

Lizzo says she used to have a salad for lunch every day—but now, she likes including more carbs in her meal for a midday pick-me-up. This includes a sandwich or a rice bowl. We think that Lizzo would also love some of our satiating salad recipes like our Chopped Salad with Chickpeas, Olives & Feta or our Green Goddess Salad.

The singer notes that because she has GERD, she likes to eat dinner by 5 p.m. to help mitigate late-night symptoms like acid reflux and gas. And for dinner, she focuses on getting enough protein to round out her day. 

“I love a soup,” she exclaims. “I come from a soup family…I would do a chicken-vegetable soup for dinner typically because it’s packed with vegetables, it’s packed with protein, it has a nice, warm, relaxing broth and it puts your a** right to bed.”

Honestly, we can’t fight any of those claims. Soup is a great option for dinner as it’s completely customizable, and adding your favorite protein and veggies basically guarantees it to be a satisfying, fibrous meal. Based on her preferences, we want Lizzo to try our Slow-Cooker Chicken & Vegetable Noodle Soup ASAP. 

And for snacks throughout the day, Lizzo opts for healthy choices like hard-boiled eggs, tuna salad with saltine crackers or a simple lettuce wrap. But she admits that the *truth hurts* because her favorite snack options aren’t the most nutrient-dense. She specifically loves Red Hot Blues tortilla chips with hummus and says she could eat a whole bag. While a bag of chips isn’t her go-to choice now, she doesn’t restrict herself from enjoying her faves once in a while.

“If your body wants salty, crunchy chips, go eat some chips or go eat a pickle,” she says. “If your body wants sweet, eat the damn cookie. If your body wants bread, eat the bread, [and] if your body wants butter, eat the butter.” At EatingWell, we fully agree with Lizzo’s take that any foods can be included in a healthy eating pattern when done in moderation. 

While Lizzo used to follow a vegan diet, she now includes meat in her eating pattern. She explains why in this recent interview.

“There were a lot of things that led to me returning to eating animal protein. One of them was just how I felt,” she says. “It was a long journey, but I think that it was based on a feeling. I had a period where I had very low energy, and I had a period where I was experiencing a lot of stomach pain and stomach issues.” She received recommendations from her trainer to incorporate animal protein into her diet again, and she “slowly” made the transition back to eating meat.

We asked our senior nutrition editor and registered dietitian Jessica Ball, M.S., RD for her thoughts on Lizzo’s diet switch, and here’s what she had to say.

“I think it’s great that Lizzo has made her diet less restrictive and focused on what works for her and helps her feel her best. When it comes to weight loss (or any health goal), consistency is crucial and including foods you enjoy helps make that more realistic,” shares Ball. “While protein is super important, fiber often gets overlooked. I think that adding sources of fiber—like berries to her breakfast or whole grains to her lunch—would help up the fiber content of her meals. And there’s nothing wrong with having both veggies and chips with hummus as a snack!”

Overall, we think that Lizzo’s current high-protein eating pattern is sustainable and includes healthy choices to keep her satisfied. Honestly, we’d say it sounds *good as hell*, and we may just have to follow her lead and whip up some chicken soup for dinner.