Julianne Hough, the acclaimed actress, dancer, and wellness advocate, reveals her favorite high-protein meals designed to combat inflammation and fuel her active lifestyle. In this exclusive interview, she emphasizes nourishing, whole-food-based dishes that prioritize protein for muscle repair and anti-inflammatory ingredients like ginger, leafy greens, and colorful vegetables for overall vitality.
Why High-Protein, Anti-Inflammatory Meals Matter to Julianne Hough
Julianne Hough’s diet is a reflection of her demanding career, which includes dancing, acting, and maintaining peak physical condition. She prioritizes high-protein meals to support muscle recovery and sustained energy, while incorporating anti-inflammatory foods to reduce bodily stress and promote long-term health.
“Protein is vital for repair after vigorous activity,” Hough explains, echoing sentiments from her brother Derek, who also stresses protein in every meal for busy days. Anti-inflammatory elements like turmeric, ginger, and dark leafy greens help mitigate exercise-induced inflammation, keeping her energized without crashes.
Her approach is simple yet effective: batch-prep soups, vibrant salads, and varied dinners. This strategy ensures convenience without sacrificing nutrition. Hough’s meals often feature 20-30 grams of protein per serving, sourced from plants, lean meats, fish, and eggs, paired with fiber-rich veggies.
Julianne Hough’s Morning Routine and Pre-Workout Fuel
Hough starts her day with hydration and light nourishment to prime her body for workouts. A staple is hot water with lemon, aiding digestion and providing vitamin C.
- Followed by celery juice or a green juice blend: spinach, kale, green apple, ginger, lemon, cucumber, and sometimes beets or carrots for natural sweetness. This pre-workout boost delivers quick energy without heaviness.
- Amino acids or vitamins offer additional support for intense sessions like breathwork or cardio.
“It gives me that energy I’m looking for before a quick workout,” she notes. This routine, around 100-200 calories, sets a anti-inflammatory tone with hydrating, low-sugar greens.
Breakfast: Steamed Eggs and Green Goodness
For breakfast, Hough opts for steamed eggs with tomato and avocado, a high-protein start (about 20g protein) that’s easy to digest.
- Protein-packed eggs provide complete amino acids for muscle maintenance.
- Avocado adds healthy fats and anti-inflammatory monounsaturated fats.
- Tomato contributes lycopene, an antioxidant fighting inflammation.
Post-workout, she might blend a protein smoothie inspired by her brother: blueberries, collagen or protein powder, and sea moss for hydration. This keeps her full until lunch while curbing inflammation.
Lunch: Soup and Salad Power Combo
Lunch is Hough’s highlight: homemade vegan butternut squash soup with carrots, batched and frozen for the week. Paired with a fresh salad, it’s her go-to for high-protein, anti-inflammatory balance.
Signature Salad Recipe:
- Base: Spinach bed.
- Veggies: Asparagus, broccolini, beets, watermelon radishes.
- Topping: Fresh ginger for zing and anti-inflammatory potency.
- Dressing: Apple cider vinegar (digestion aid, no oils needed).
- Protein add-in: Grilled chicken, edamame, or almonds (20g+ protein).
Alternatives include mixed greens with tomatoes, cucumbers, hearts of palm, almonds, edamame, banana peppers, olive oil, and lemon. These salads pack fiber, vitamins, and crunch, totaling 25-35g protein.
| Ingredient | Benefits | Protein (g per serving) |
|---|---|---|
| Chicken Breast (4oz) | Lean protein, low-fat | 25 |
| Edamame (1/2 cup) | Plant protein, fiber | 8 |
| Almonds (1oz) | Healthy fats, anti-inflammatory | 6 |
| Butternut Squash Soup (1 cup) | Vitamin A, comforting carbs | 2-5 (with lentils) |
This combo sustains her through afternoons, with soup’s warmth enhancing nutrient absorption.
Dinner: Nourishing Mung Dal and Veggie Feast
Dinner varies, but Hough raves about mung daal (lentil stew), an Indian-inspired dish rich in plant protein (20g+ per serving).
Mung Dal Recipe Highlights:
- Base: Mung beans or lentils, simmered with spices.
- Sides: Sweet potato, asparagus, ginger, collard greens, Swiss chard, spinach.
- Toppers: Gluten-free crackers, toasted black sesame seeds for crunch and minerals.
“This is really nourishing, really yummy, I feel really full,” she says. Ginger and greens provide potent anti-inflammatories like sulforaphane and gingerol. Alternatives: Baked fish or chicken with veggies, or Italian favorites like penne arrabbiata in moderation.
Snacks and Desserts: Smart, Satisfying Choices
Hough keeps snacks light: oranges, dark chocolate-covered almonds (four pieces for antioxidants), or airplane bites like pasta to curb hunger.
- Protein shakes with collagen for on-the-go.
- Peanut butter-banana sandwiches with crisps (childhood twist).
These maintain blood sugar stability, preventing inflammation spikes.
Benefits of Hough’s High-Protein, Anti-Inflammatory Approach
Her diet supports:
- Muscle Recovery: Consistent protein intake aids repair post-dance.
- Reduced Inflammation: Ginger, beets, greens lower markers like CRP.
- Sustained Energy: Balanced macros prevent crashes.
- Digestion: Vinegar, lemon, fiber promote gut health.
Studies back this: High-protein diets preserve muscle during activity, while anti-inflammatory foods correlate with better recovery.
Julianne Hough’s Tips for Adopting This Diet
- Batch-cook soups and salads for convenience.
- Prioritize protein in every meal (aim 20-30g).
- Incorporate ginger daily for its curcumin-like effects.
- Hydrate with juices and lemon water.
- Experiment with variations to avoid boredom.
Hough’s brother Derek echoes: Use convenient proteins like tuna or chicken in jar salads.
Frequently Asked Questions (FAQs)
Q: What is Julianne Hough’s favorite soup?
A: Vegan butternut squash soup with carrots, paired with salad—nutritious and freezable.
Q: How does Hough get protein in every meal?
A: Via eggs, chicken, fish, lentils, edamame, almonds, and shakes for muscle support.
Q: Are her meals suitable for vegans?
A: Many are, like mung dal and soups; add plant proteins for full vegan adaptation.
Q: What’s a quick Hough-inspired meal?
A: Mason jar salad with greens, veggies, and protein like tuna—perfect for busy days.
Q: Does she indulge in treats?
A: Yes, dark chocolate almonds and occasional pizza or wine in balance.
References
- Julianne Hough Diet – What Julianne Hough Eats in a Day at 32 — Prevention.com. 2021-10-15. https://www.prevention.com/food-nutrition/a36608837/julianne-hough-diet/
- Julianne Hough’s daily diet: the star’s breakfast, lunch and dinner — Hello Magazine. 2021-01-27. https://www.hellomagazine.com/cuisine/20210127105521/julianne-hough-daily-diet-breakfast-lunch-dinner/
- Derek Hough Just Told Us His “Perfect” Meal for Busy Days — AOL/EatingWell. 2023-10-01. https://www.aol.com/derek-hough-just-told-us-204206729.html
- I Ate Like Julianne Hough for a Week and I Regret Nothing — Redbookmag.com. 2020-05-12. https://www.redbookmag.com/body/healthy-eating/a49881/eat-like-julianne-hough/
- Everything Julianne Hough Eats in a Day | Harper’s BAZAAR — YouTube/Harper’s Bazaar. 2019-11-01. https://www.youtube.com/watch?v=t8vnrkzCEoE
