Site icon Diet Tips You Can Actually Use

Caroline Girvan’s Diet (what does Caroline Girvan eat?)

written by Nina Shantel, blog:, published December 20, 2022

Caroline Girvan, a pretty, thin, 37-year-old muscular bleached blond fitness model, who has a dark spray tan, has close to 2 million subscribers on YouTube, where she shares her exercise weightlifting and cardiovascular workouts.

It appears that her bodyfat percentage is in the single digits, since she’s shredded, so I wondered if she was vegan, she’s not.

While her workouts are well-thought out, her diet, or at least, what she recommends, is terrible for health, as it promotes heart disease, and will make it difficult to lose weight since it’s high in fat and low in healthy carbohydrates.

Avocado toast is a healthy meal, but if you are trying to lose weight, limit avocado consumption to no more than 1/4 per day because avocados are high in fat, and fattening foods cause weight gain
Photo by on

She calls herself a “nutrition expert.”

When I googled, “What makes Caroline Girvan a nutrition expert?” My search didn’t come up with an answer to that question, so I tried a different question. I typed, “What are Caroline Girvan’s credentials?” Answer: She’s a “certified personal trainer.” Certified trainers do have to read a chapter about nutrition, but it’s incomplete and usually inaccurate; that doesn’t make her an expert in nutrition.

If you want to watch the video I made instead of reading this post, scroll down towards the bottom of this article.

(I am a certified personal trainer and have a certification in fitness nutrition; I am a certified strength and conditioning coach, a certified plant-based grassroots Ambassador, a published author of four books, one is a cookbook and the other is a book that teaches nutrition and weight loss).

I found a video she made about what to eat. She doesn’t state how much of each food to consume so I cannot determine the calories or macronutrient ratios; but I can tell you that her diet is better than the standard American diet, but her diet will still elevate cholesterol levels and increase inflammation.

In her diet plan, she recommends people eat, the following.

Breakfast: eggs, toast, avocado, and fruit.

Fruits are extremely nutritious and contain fiber, nutrients, and water so that’s a fantastic food choice.

She recommends eggs and avocado for breakfast. For anyone trying to lose weight, they should avoid or limit avocados which are high in fat (the higher the fat, the higher the calories). Eggs are high in fat and cholesterol and should not be in any diet plan.

She recommends toast for breakfast. Toast is a processed food, but if it’s whole grain and is gluten free, toast is fine for most people to eat.

eggs are high in cholesterol and contribute to heart disease. No one needs to eat eggs.

(I eat a salad with fruit and balsamic vinegar almost every morning for breakfast)

fruit is excellent for weight loss and hydration
Photo by Pixabay on

Snack: protein shake or Greek yogurt.

She recommends a protein shake as a snack. Protein shakes are usually made with chemicals, toxic sweeteners, and isolated soy or dairy protein. Dr. McDougall says all protein powders, even vegan protein powders are toxic because the protein has been isolated (molecularly taken apart, the fiber, carbohydrate and fat removed).

She recommends Greek yogurt for a snack, but doesn’t explain why yogurt is a good food choice. The probiotics in all yogurts are usually inactive, and what little remains is worthless.

We don’t need to add shakes or yogurt to our diets since Americans generally eat excessive amounts of protein.

Unless someone is underweight, I advise people to try not to snack between meals as snack calories add up fast.

salmon is a high-fat, toxic food choice

Lunch: salmon, brown rice, and broccoli.

In her food plan, she advises people to eat Salmon for lunch. Salmon is a high-fat food. All fish contain mercury, PCB’s, microplastics, cholesterol and toxic chemicals.

Fish is poor protein choice. I used to eat salmon too, but now, when I want salmon, I make baked tofu “salmon” with nori. Tofu is high in protein, and the nori seaweed contains iodine and omega 3s.

Caroline recommends the whole grain, brown rice, to pair with the salmon for lunch. Brown rice contains quite a bit of arsenic so I would choose another grain, like quinoa instead.

Caroline recommends adding a vegetable like broccoli to the lunch with salmon and brown rice. Broccoli is a cruciferous vegetable and something everyone should eat often.

I eat oat groats instead of rice, since rice is high in arsenic

Mid-day snack: rice cakes, peanut butter, apple.

Caroline recommends eating rice cakes smeared with peanut butter and an apple. I’m not a fan of rice cakes since they taste like cardboard and puffed rice is processed.

Peanut butter is a high fat food, which is not recommended for people trying to lose weight.

She recommends eating an apple for a snack. Why just one? Apples are awesome and contain healthy phytonutrients. People should eat more apples!

You don’t need to eat rice cakes to lose weight
Photo by Eva Bronzini on

Dinner: chicken breast, lentil pasta, marinara sauce, spinach

A dinner with chicken breast, spinach, and lentil pasta with a marinara sauce would have been a good choice except for the chicken breast, which contains saturated animal fat and estrogen hormones, which makes it hard to lose weight. Leave out the chicken breast and it’s still a high-protein meal, and gets a thumbs up from me.

Pasta is not optimal for weight loss as it’s high in calories, contains little fiber and isn’t filling.
A good substitute for spaghetti is to use zucchini noodles.
I use beans instead of animal products, which are heart healthy and absent of saturated fat and cholesterol.

Snack: cottage cheese (gross, that’s what my grandma used to eat)

It appears Caroline’s choosing cottage cheese due to its high protein content, but most people have digestive issues with dairy because us humans weren’t supposed to consume baby bovine fluid. Any excess protein doesn’t turn into muscle, it turns into fat!

Cottage cheese is what a lot of trainers eat for protein, but dairy causes digestive and hormonal problems, and triggers autoimmune conditions, and should be avoided. People should eat less protein, not more protein.
Photo by Pixabay on

Another snack option she recommends is dark chocolate. Dark chocolate is delicious, but chocolate bars are high in fat, and contain sugar, which is inflammatory and additive, and can lead to overconsumption.

A diet so low in whole carbohydrates, which is what she advocates, would make it difficult for most people to gain muscle, feel full and satisfied, and have enough energy to complete a difficult workout.

Her diet is lacking in in fiber, and those fibers are essential for good gut health, so I recommend she add more fruit, definitely berries, and more vegetables, like sweet potatoes and beets, to her food plan, add in beans and lentils for heart-healthy protein and carbohydrates for fuel, and get rid of the dairy and animal products, which are acidic and inflammatory (not ideal for building muscle or losing weight).

She recommends eating six times a day. Eating more frequently can lead to weight gain, not weight loss, and frequent eating doesn’t allow the body enough time between meals for repair because it’s spending more time digesting food.

I recommend people eat less frequently, limiting their meals to no more than three times a day if they need to lose weight.

To sum up Caroline’s diet, it’s a high-fat, high-protein diet, low in carbohydrates, low in fiber, low in micronutrients, high in mercury, hormones, and toxins.

The reason why she isn’t fat from eating all this fat is that her portions aren’t huge, and she doesn’t eat more calories than she burns off.

Fatty foods are not nutritious; fat doesn’t contain fiber or nutrients (the exceptions are nuts, seeds and avocados which should be limited, or avoided by people who are overweight).

Being slim, muscular and/or beautiful doesn’t mean someone’s diet is healthy.

Even if you or I exercised and ate exactly like Caroline, we wouldn’t look like her.

Proper nutrition, consistent exercise with progressive overload is key for a fit, muscular body but genes play a huge role in determining how one looks.

Caroline’s diet plan is better than most out there, but it not health promoting, will leave most people hungry, and have trouble following. All-in-all, I would grade her diet a “B-.”

If you are looking for a HEALTHY, sustainable diet, check out my plant-based, whole-food diet and nutrition book: the High-Five Diet.

If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page and my Twitter account

Exit mobile version