Grammy-winning singer Lizzo has never been shy about embracing her body and promoting self-love. But in a recent interview, the 37-year-old artist revealed a more personal chapter of her health journey: how she intentionally changed her lifestyle, diet, and mindset to achieve what she calls her “weight release goal.” Central to her success is the now widely talked about Lizzo weight loss meal plan, which helped her shed 16% of her body fat and reduce her BMI by 10.5 points.
The transformation wasn’t just physical. Lizzo explained that the changes she made helped her feel better mentally, reduce chronic pain, and improve her overall well-being. While her body changed, her core values around self-acceptance and body positivity remain the same—only now, she feels healthier, stronger, and more energized than ever.
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What Is the Lizzo Weight Loss Meal Plan?
The Lizzo weight loss meal plan is built around consistency, balance, and whole foods rich in protein and vegetables. Rather than turning to extreme dieting, weight loss drugs, or surgery, Lizzo opted for a long-term approach focused on nutrition, self-care, and intentional eating.
Her daily meal routine is structured yet satisfying:
- Breakfast: Two scrambled eggs, chicken sausage, and a cauliflower hash brown.
- Lunch: Either shredded Thai chicken salad, tuna lettuce wraps, or sliced chicken breast.
- Dinner (always before 5:00 p.m.): Turkey meatloaf, mashed cauliflower, and green beans.
Lizzo emphasized the importance of timing her final meal early due to GERD (gastroesophageal reflux disease), which causes acid reflux when she eats too late in the day. “My body needs time to digest before I go to sleep, so acid doesn’t roll up to my throat,” she said.
Snacking, Coffee, and Smart Substitutions
The Lizzo weight loss meal plan includes room for snacks—but always with a health-conscious twist. Her go-to snack is low-sugar Greek yogurt topped with either blueberries or blackberries and a drizzle of honey. It satisfies her sweet tooth while providing protein and antioxidants.
Another major shift? Lizzo replaced her usual habit of drinking multiple sugary coffee drinks daily with just one cup of coffee combined with vanilla protein powder. This simple change reduced unnecessary sugar and calories, helping her stay energized without crashing.
Balance, Not Deprivation
What makes the Lizzo weight loss meal plan truly sustainable is that it’s not overly rigid. Lizzo believes in satisfying her cravings when they arise rather than resisting them. That means occasionally enjoying waffles with chicken tenders, crab legs, or even a coconut cream doughnut.
“There’s a balance,” she explained. “I think that’s what true health is.”
This balance allowed her to stay on track long-term without feeling deprived. She eats clean most of the time, but she also listens to her body, giving herself grace and flexibility.
Why She Stopped Being Vegan
In 2020, Lizzo went vegan and proudly shared her journey. But in mid-2024, she opened up about why she stopped. The decision came after realizing her vegan diet was leaving her feeling unfulfilled and overly bloated. She was consuming large amounts of bread, rice, and fake meats to stay full, sometimes eating 3,000 to 5,000 calories a day.
Once she reintroduced lean meats and focused on nutrient-dense foods, Lizzo noticed improved digestion, energy, and even weight loss. This switch became the foundation of the Lizzo weight loss meal plan—real, simple foods that keep her satisfied without unnecessary additives or excess carbs.
Fitness and Mental Health Play Key Roles
In addition to changing her diet, Lizzo revamped her fitness routine with help from a close friend and inspiration in the wellness space. She created a workout plan that included cardio, strength training, and flexibility exercises. But perhaps even more impactful was how she took control of her mental health.
She removed herself from social media for extended periods to avoid external validation and instead focused on building confidence from within. “My validation was coming from people saying I looked good,” she said. “But when that goes away, what are you left with?”
This internal work became just as important as her physical transformation.
No to Ozempic and Surgery
Speculation swirled online about whether Lizzo had turned to Ozempic—a popular weight loss drug—or considered surgery to aid her transformation. She clarified that while she thought about procedures like a tummy tuck, she ultimately relied solely on her own efforts.
“I didn’t take Ozempic,” she said, putting the rumors to rest. Instead, the results came from following the Lizzo weight loss meal plan, working out consistently, and staying mentally grounded. She does not judge those who choose other methods but made it clear that her path was natural and self-directed.
Body Positivity, Evolved
Despite her noticeable changes, Lizzo remains committed to body positivity. “I’m still wearing plus-size clothing. I have the same rolls, the same belly, the same thighs,” she said. “I’m just a smaller version.”
The Lizzo weight loss meal plan wasn’t about conforming to societal expectations—it was about taking control of her health, managing pain, and feeling better in her body. Her back pain has eased, and she now has more physical freedom, like wearing heels for longer periods without discomfort.
“Body positivity is not about staying the same,” she said. “It’s the radical act of daring to exist loudly and proudly in a society that told you you shouldn’t.”
The Takeaway: Sustainable Health on Her Terms
The Lizzo weight loss meal plan is a powerful example of how sustainable, balanced changes can lead to transformative results. It’s not a crash diet or celebrity gimmick. It’s a realistic, nourishing plan built on simple meals, whole foods, early eating, and occasional indulgences.
Lizzo’s journey proves that true health doesn’t come from extremes—it comes from listening to your body, honoring your needs, and building habits you can stick with. And above all, it comes from loving yourself at every stage of the process.
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