Fitness expert and dietary tracker Chloe Madeley has publicly outlined her daily eating regimen, designed to maintain a calorie deficit for weight loss while championing a flexible and non-restrictive approach. The 38-year-old coach, daughter of TV presenters Richard Madeley and Judy Finnigan, detailed her meals, calorie counts, and macronutrient breakdown, emphasising that her method allows for weekly indulgent meals out.
A Structured Yet Flexible Daily Plan
Chloe Madeley stresses that her diet has a clear daily structure but within that framework, there is significant daily flexibility. She now eats three meals a day, a change from her previous routine of five, which she says better suits her current lifestyle. "I never over restrict and I'm not low carb," she stated, highlighting her departure from more rigid dietary rules. "Old me would have struggled with this, and she never would have eaten pizza in a deficit. Times change."
She begins her day with a specific morning routine tailored for both mental and physical health, taking a suite of supplements including Symprove for gut health, creatine, and vitamins D, C, B Complex, along with Omega 3. Her breakfast is consistent: coffee, a bowl of fruit, and a protein bar, totalling roughly 350 calories.
Post-Workout Fuel and Family Dinners
Her next meal comes around four hours later, post-gym workout. Chloe chooses one of three high-protein options:
- A whey protein shake with banana, peanut butter, and almond milk (~400kcal).
- Chicken with grains, vegetables, and tzatziki (~500kcal).
- A three-egg vegetable omelette (~400kcal).
The evening meal at around 6pm is her most substantial and relaxed. When cooking at home, she opts for hearty dishes like spaghetti bolognese or creamy chicken and broccoli. Crucially, she maintains a weekly tradition of eating out with her daughter, Bodhi, where they might share a pizza or enjoy pub food like chicken and chips. This dinner typically ranges from 600 to 800 calories.
Realistic Targets and Personalised Advice
Chloe Madeley is a strong advocate for range targets over fixed numbers. Her total daily intake usually falls between 1,400 and 1,600 calories, with a focus on achieving at least 100 grams of protein. She may have a pre-bed snack like leftovers or Greek yoghurt to adjust her totals.
She issued an important disclaimer, noting her numbers are specific to her being 5.6ft tall and 60kg. "Just because I eat this, doesn’t mean you need to," she cautioned. "YOUR deficit will be dependant on YOUR total mass... It’s very dependant on YOUR weight and activity levels." Her key takeaway is that for flexible dieting to work, one must have a loose plan and structure, allowing for wiggle room and regular, enjoyable meals out.
