Ever wondered what the Gemma Atkinson diet looks like?
The presenter at Key 103 radio, Emmerdale actress and model stole the hearts of the nation when she appeared on Strictly Come Dancing 2017.
Plus, she's caught the attention of fitness fans, developing a refreshingly healthy approach to fitness after completing a 12-week body transformation with Ultimate Performance Fitness last year, and just releasing her brand new fitness book, The Ultimate Body Plan (£9.99, Amazon).
Intrigued to see how exactly she fuels her crazy long days and weight training exercise regime?
You may be surprised. It includes health staples—like oats, chicken and omlettes—and less predictable menu options, like Dominoes pizza and red wine.
Keep scrolling to find out the full Gemma Atkinson diet.
What the Gemma Atkinson diet looks like
Monday
5am: Omelette with salmon, avocado and spinach
9am: Oats with protein powder and almond milk
12.30pm:Chicken salad
3.30pm:Banana with 1 tsp almond butter
7pm:Chicken and veg stir-fry with sweet potato wedges
Gemma says: 'I get up at 4.30am to present Manchester’s Key 103 Breakfast Show. I swear by getting six hours’ sleep, drinking three litres of water a day and being active. My motto is ‘energy creates energy’.'
Tuesday
5am: Spinach, broccoli and avocado smoothie
9am: Oats with protein powder and almond milk
12.30pm: Salmon sushi salad box. Green juice
3.30pm: Rye bread with peanut butter
7pm: No-bun chicken burger with salad
Gemma says: 'My 12-week transformation—and current training—does involve a lot of heavy weight training. I’ve always gone to the gym – but this taught me to focus on the quality of my workouts, not the quantity.'
Wednesday
5am: Poached eggs on rye
9am:Oats with protein powder and almond milk
12.30pm:Sweet potato jacket, hummus, salad and salmon
3.30pm:Dark chocolate and fresh strawberries
7pm:Chicken stir-fry with vegetables
Gemma says: 'I haven’t eaten red meat in five years, and I limit my dairy intake. I love animals and there’s cruelty in how these foods are produced. I’m working towards becoming pescetarian, then vegetarian.'
Thursday
5am: Fried eggs with smoked salmon and asparagus
9am:Oats with protein powder and almond milk
12.30pm:Spinach, broccoli and avocado smoothie
3.30pm:Greek yogurt, chia seeds and berries
7pm:Salmon, rice and veg
Gemma says: I cook from scratch as much as I can. It gives me more control over what I eat, tastes better and is free from nasties. It works out cheaper, too – a £20 weekly shop from Aldi is all I need.'
Friday
5am:Protein pancake with banana and peanut butter
9am:Oats with almond milk
12.30pm:Chicken pitta with avocado salad
3.30pm:Apple with peanut butter
7pm:Pizza Express superfood salad or pizza
Gemma says: 'I try to ignore what people say about my shape. We’re all in the gym to try to better ourselves. We may be at different starting points but the goal is the same. There should be more respect.'
Saturday and Sunday
9am:Chicken sausages, eggs, avocado and mushrooms OR Oats with protein powder and almond milk, and a banana
12.30pm:Oats with protein powder and almond milk OR Homemade soup of kale, spinach, broccoli and leek
1pm:Cheese omelette with salad
3.30pm:Dark chocolate OR A protein shake
8pm:Domino’s pizza and two glasses of wine OR Chicken with roast potatoes, carrots, broccoli, Yorkshire pudding, parsnips and gravy.
Gemma says: 'I used to live off fast food, but had awful headaches and constant break-outs. It’s important to care for yourself from the inside out. Expensive creams won’t help if you’re dehydrated and not eating right.'
'The weekend is my time to rest. I don’t train – I’ll go for long dog walks instead. If I fancy it, I’ll have pizza, pasta or a glass of wine. I aim for 80% what my body needs, and 20% what it wants.'
Expert verdict?
WH nutritionist Eve Kalinik gives her verdict: on the Gemma Atkinson diet: 'While it’s great to see she's having a hearty breakfast, she is eating a lot of eggs. She could swap in a smoothie, which would help her pack in extra vegetables.
'Similarly, instead of always snacking on oats and almond milk, Gemma could consider buckwheat or quinoa flakes with coconut milk, plus berries for antioxidants.
'She would also benefit from other oily fish in her diet – mackerel, trout and sardines all provide essential omega-3 fatty acids and would give an alternative protein source to chicken.
'Fermented foods such as unpasteurised cheese, miso, sauerkraut and full-fat natural organic yogurt could also support Gemma’s gut health, which is important for her immune system and will ensure she is best absorbing other nutrients to keep her energy levels high.'