Olivia Rodrigo Diet and Workout Plan

Olivia Rodrigo diet

The Olivia Rodrigo diet is a vegetarian based meal plan. She eats lots of vegetables, fruits, and complex carbohydrates. Olivia has said that it can be challenging to find foods to eat as a vegetarian, but she still makes it work. Continue reading for a more detailed look into her diet and training routine.

Who is Olivia Rodrigo?

Olivia Rodrigo is an American singer, songwriter, and actress. She spent most of the the 2020 lockdown writing songs in her living room and producing them in the garage. Olivia is also known for her Disney Channel roles on Bizaardvark and High School Musical: The Musical: The Series.


  • Height: 5′ 5″ (165.1 cm)
  • Weight: 115 – 125 lbs (52.2 – 56.7 kg)
  • Year of birth: 2003

Olivia Rodrigo Diet Plan

As we briefly mentioned above, Olivia follows a vegetarian diet. This is the practice of abstaining from meat for a variety of reasons. Some vegetarians avoid meat for animal rights reasons, while others follow this diet for overall health. Here’s what a sample day of eating might look like for Olivia.

  • 1st meal: Avocado toast with 1 fried egg and pineapple on the side
  • 2nd meal: 1 cup of Greek yogurt with almonds
  • 3rd meal: Salad with sweet potato, avocado, black beans, kale, and olive oil
  • 4th meal: Rice bowl with roasted vegetables, beans, cilantro, and salsa

You can see from this example day of eating that Olivia might heave breakfast, lunch, dinner, and a small snack. She doesn’t obsess about tracking her calories, but rather eats smaller portions to avoid overeating. Eating smaller meals throughout the day can help your body lose weight and avoid bloating.

Vegetarianism Benefits

Olivia has mentioned that her cultural background impacts the foods she eats on a daily basis. She’s part Filipina on her dad’s side, which is why she enjoys eating lumpia (Filipino egg rolls). But sticking to a vegetarian diet can also have many health benefits.

Some studies have shown that avoiding meat might reduce the risk of cardiovascular disease and different types of cancers. A vegetarian diet can also help lower the risk of metabolic syndrome, which includes problems with obesity and type 2 diabetes.

Olivia Rodrigo Workout Routine

There isn’t much information when it comes to Olivia’s specific workout routine. But we can guess from her physique that she sticks to bodyweight exercises and cardio. Her goal isn’t to build muscle in the gym, but rather maintain a lean and toned body. Let’s take a look at some workouts you can do, in order to sculpt a physique like hers.

Warm Up Routine

  • 1st warm up: Donkey kicks (right) x 30 seconds
  • 2nd warm up: Straight leg pulses (right) x 30 seconds
  • 3rd warm up: Donkey kicks (left) x 30 seconds
  • 4th warm up: Straight leg pulses (left) x 30 seconds
  • 5th warm up: Glute lifts x 30 seconds

Bodyweight Glute Workokut

  • 1st exercise: Mountain climbers x 30 seconds (4 rounds)
  • 2nd exercise : Bridge lift x 30 seconds (4 rounds)
  • 3rd exercise: Leg raise x 30 seconds (4 rounds)
  • 4th exercise: Forward lunge x 30 seconds (4 rounds)
  • 5th exercise: Sumo jump squat x 30 seconds (4 rounds)

Full Body Workout

  • 1st exercise: Bodyweight pull-up 3 x to failure
  • 2nd exercise: Dumbbell overhead press 3 x 10-12
  • 3rd exercise: Barbell deadlift 3 x 10-15
  • 4th exercise: Dumbbell goblet squat 3 x 10-15
  • 5th exercise: Bent over barbell row 3 x 10-12
  • 6th exercise: Kneeling push-up 3 x 10-12

Ab Workout

  • 1st exercise: Bodyweight sit up x 40 seconds
  • 20 seconds rest
  • 2nd exercise: Alternating toe touch x 40 seconds
  • 20 seconds rest
  • 3rd exercise: Bicycle kick x 40 seconds
  • 20 seconds rest
  • 4th exercise: Straight leg toe touch x 40 seconds
  • 20 seconds rest
  • 5th exercise: Side plank raise (left) x 40 seconds
  • 20 seconds rest
  • 6th exercise: Side plank raise (right) x 40 seconds
  • 20 seconds rest

Stretching Routine

In addition to following a regular training routine, it’s important to stretch before and after your workouts. This will help get the muscles and joints prepared before exercise, but it can also decrease the chance if injury. Even if you don’t plan on lifting heavy weights, warming up the body is very important.

  1. Stand and reach forward x 30 seconds
  2. Airplane (right and left side) x 30 seconds
  3. Forward static hold x 30 seconds
  4. Downward dog x 30 seconds
  5. Hip flexor (right and left side) x 30 seconds
  6. Hip flexor holding foot (right and left side) x 30 seconds
  7. Side to side stretch x 30 seconds
  8. Butterfly sit holding toes x 30 seconds
  9. Butterfly sit holding toes and leaning forward x 30 seconds
  10. Spine twist (right and left side) x 30 seconds
  11. Cat cow rows x 30 seconds
  12. Cat cow stomach vacuum x 30 seconds
  13. Cobra push-up x 30 seconds
  14. Shoulder stretch (right and left side) x 30 seconds
  15. Back stretch x 30 seconds
  16. Child’s pose x 30 seconds

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