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Brooke Burke Usually Eats Just 2 Meals A Day On Her 16:8 Intermittent Fasting Diet

Brooke Burke, 48, is a longtime TV host, fitness expert, podcaster, and author. Chances are, you’ve seen her—and her six pack abs—on screen at some point or another over the years.

From her workouts to her meals, Brooke has always made her health a priority—even while raising her four children (Neriah, Sierra, Rain, and Shaya) and maintaining her super-busy schedule. To solidify her health and wellness guru status, she even created the Brooke Burke Body fitness app, in which she shares her fitness and nutrition know-how and encourages women to sweat smarter and live consciously.

Throughout her own journey, Brooke has tried a wide range of diets and nutrition programs. For her, fasting was the one that stuck. In fact, she switched to a 16:8 intermittent fasting diet a few years ago and hasn’t looked back.

“I’ve been intermittent fasting for years and it’s been a game-changer for me, not only digestively, but it’s also the most convenient way of living I’ve experienced,” Brooke told Women’s Health. “I make it very simple and basically eat in an eight-hour window.”

And though Brooke may be limiting when she eats, she certainly doesn’t limit flavor. “The way that I eat is smart and conscious; I don’t skimp on flavor and I’m not hungry,” she says. “It’s been the best program that I’ve ever found.”

Here’s what the wellness maven eats in a day.


Brooke says she used to be big on breakfast, but she now skips a traditional morning meal because it falls during her fasting window. Instead, she grabs a cup of coffee to power her through the a.m. “First things first, coffee. I don’t do anything before coffee,” she says. (She’s particular about her java, which she brews fresh with Peet’s Coffee beans or a Nespresso pod.)

If Brooke truly needs a little something extra in there, she’ll add cream or a bit of butter or ghee.

“I thought that I really needed [breakfast] for fuel, but I found that coffee with butter or full-fat cream really sustains me,” she tells WH. “It’s delicious and I don’t feel hungry at all.”

She also gets the day started with plenty of H2O. “I drink a lot of water, a lot of green tea, and a lot of lemon water; no sugary drinks,” she says. “I probably drink my body weight in water every day.”


By noon, Brooke has usually worked out and is ready to start her eight-hour eating window with a healthy meal.

“I try to have a post-workout shake as my first meal,” she says. Lately, her go-to shake includes almond milk, dates, almond butter, MCT oil, maca powder, peanut butter collagen protein, half a frozen banana, and cinnamon. “It’s sweet, it’s yummy, I get protein from the nut butter, I get all the oils that I need for brain fuel, and then I’m full for a while,” she explains.

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And if you’re curious whether she worries about the calories in her blend, the answer is no. “The MCT oil and almond butter are super high in fat but they give me great energy,” she says.

If she doesn’t make a shake, Brooke opts for a “high-protein, high-fat” salad with tons of flavorful toppings. “Maybe I’ll have a Cobb salad with bacon and chicken and cheese, and I’ll make homemade dressing.” She goes heavy on the plants, too, adding cucumbers, carrots, avocado, and nuts, too.


Because she doesn’t usually get hungry between meals, Brooke isn’t a big snacker. “I probably eat two meals a day and I’ll only snack if I need it,” she says.

When she does need something to munch on, she goes for nuts. “I’ll do raw macadamia nuts or almonds—and walnuts are really good,” she says. “I also just discovered that Brazilian nuts are very anti-inflammatory, so those are great, too.” (Brooke has a couple of autoimmune issues, so she generally tries to eat anti-inflammatory foods. She also typically avoids gluten-heavy foods, corn flour, and potatoes.)

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“If I’m on the go, I’ll have an avocado with salad dressing or a matcha latte,” she adds. “They’re really filling.” She makes homemade matcha lattes with an organic unsweetened almond milk or coconut cream and Primal Kitchen Matcha Collagen.


Brooke aims to eat dinner by 8 p.m. to wrap up her day. “For dinner, I’ll make grilled salmon with vegetables and another big salad,” she says. “My meals are crunchy and flavorful and full of spices and herbs.” Other proteins she enjoys include filet mignon and other fish; she doesn’t eat much pork and shellfish.

She also likes to roast carrots and onions or make zucchini pasta, asparagus, and baked sweet potatoes. (Fun fact: Many of her veggies and herbs come straight from her backyard garden.)

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Soups have also become a staple lately because they’re an easy way to use up all extra ingredients in the fridge. “I’m using a lot of leftovers and blending up vegetables from the night before and adding them to broth and it’s really yummy.”

Though she usually sticks to whole foods, Brooke listens to her cravings. “My regular routine is pretty disciplined, but if I’m craving pizza, I’ll have it,” she says.

That goes for drinks, too. “I love to have a glass of red wine with dinner,” she explains. She also enjoys tequila on the rocks with an orange wedge.


One thing you won’t find in Brooke’s typical day: dessert. “I don’t really have a sweet tooth,” she says. “I have more of salty, crunchy cravings, and I don’t really eat that much at night.”

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She does whip up sweet treats for her boyfriend and children, though. “They love chia seed pudding,” she says. “It’s just almond milk, cinnamon, vanilla, and chia seeds, and it takes literally a couple minutes to make.”

Just in case a sweet craving hits, “I do keep dark chocolate bars in my freezer,” Brooke says.

Originally posted on Women’s Health.