Lizzo’s taking control of the charts and her health. The Grammy-winning icon, known for her confidence, powerhouse vocals, and zero-filter realness, is opening up about her wellness journey, and it’s all about balance, protein, and knowing your body.
Now 37, Lizzo, born Melissa Viviane Jefferson, just graced the cover of Women’s Health, and the story she’s telling is not about weight loss but weight release and health gain.
In January 2025, Lizzo celebrated a milestone: she hit her personal “weight release goal,” revealing she had dropped her body fat by 16% and lowered her BMI by 10.5 points since the start of 2023. But this wasn’t about numbers on a scale, it was about feeling better in her body, easing her GERD symptoms, and fueling her onstage stamina.
Breakfast That Brings the Heat (Without the Heartburn)
Mornings start strong with a plate that hits all the marks: flavor, balance, and gut-friendly fuel. Her go-to breakfast includes two scrambled eggs, chicken sausage, and a cauliflower hash brown. It’s rich in protein, low in simple carbs, and easy on digestion, something crucial for Lizzo, who manages gastroesophageal reflux disease (GERD), a condition that can flare with fatty or acidic foods.
Protein keeps her full and energized, while the cauliflower hash brown adds cozy comfort without the carb crash. This combo shows that mindful eating can still taste amazing.
© GC ImagesLizzo’s Lunch Rotation
When it comes to lunch, Lizzo keeps it light, satisfying, and packed with nutrients. She rotates between three standout meals:
- Shredded Thai Chicken Salad: Lean protein tossed in a flavorful, veggie-loaded mix. Thai spices bring bold flavor without the bloat.
- Lettuce Wraps with Tuna: A clean, crunchy, high-protein classic that’s low in carbs and easy to digest.
- Sliced Chicken Breast: Simple, reliable, and easy to pair with steamed or roasted veggies for a meal that fuels her afternoon without slowing her down.
© Getty ImagesDinner by 5:00
While most of us are just figuring out what’s for dinner, Lizzo’s already wrapped hers up. She eats her final meal before 5 p.m. to help manage GERD, which flares when you lay down with a full stomach.
Her wholesome and cozy dinner includes turkey meatloaf, mashed cauliflower potatoes, and green beans. It’s classic comfort food with a gut-smart twist, lean turkey over heavy red meat, creamy mashed cauliflower instead of starchy potatoes, and fibrous greens to round things out. It’s hearty without the heartburn.
© Zuma Press/The Grosby Group“I have GERD, so my body needs time to digest food before I go to sleep, so acid doesn’t roll up to my throat,” she explained. This is a relatable and smart strategy for anyone struggling with nighttime reflux.
From Vegan to Vibrant
Lizzo also got candid about why she shifted away from her vegan diet. After a year of plant-based eating, she realized it wasn’t serving her health. “I wasn’t getting the nutrients I needed,” she said, noting her meals had leaned heavily on bread, soy, cashew cheese, and meat substitutes, items that often lack the full nutritional spectrum of whole foods.
© Lizzo/InstagramInstead of sticking to a label, Lizzo prioritized what made her feel good. The result is a diet filled with vibrant vegetables, quality protein, and smarter meal timing and a version of herself that feels stronger, more balanced, and ready for anything.
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