Amanda Holden has shared the eating routine she credits with helping her stay fit at 55 – and it involves going most of the day without a meal.
The presenter says the approach works for her and insists she isn’t interested in cutting out everything she enjoys. But can such a long gap between meals provide enough energy, protein and nutrients – particularly for an active woman in midlife? We asked registered dietitian Nichola Ludlam-Raine to assess her routine.
What does Amanda Holden eat in a day?
According to a recent interview with the Daily Mail, Amanda said she follows Elizabeth Hurley‘s advice of eating one good meal a day. In practice, however, she appears to eat twice: an egg white omelette with spinach, feta and avocado, alongside a green juice for breakfast, before not eating again until dinnertime.
‘I’m a vegetarian, so I think I’m probably accidentally pretty healthy,’ she says. ‘But I do love my food and I love my alcohol, especially an Aperol Spritz in this weather!’
Amanda is quick to point out that her physique can’t be credited to meal timing alone.
‘There’s no like trickery or anything. My mum’s pretty slim, my nan is, my sister is, so I feel like it’s genetic, and I just love getting on my Peloton!’
She uses the popular at-home exercise bike two or three times a week, explaining that it’s easy to fit around her busy schedule, whatever the weather.
Is eating twice a day healthy?
But can just two meals provide enough energy and nutrition for an active woman in her mid-50s?
Dietitian and author of How Not to Eat Ultra-Processed, Nichola Ludlam-Raine, says that it can be – provided those two meals contain enough energy and nutrients.
‘The number of meals you eat is generally less important than your overall nutritional intake across the day,’ she says.
Two well-planned meals could supply sufficient calories, protein, fibre, healthy fats, vitamins and minerals. But Ludlam-Raine says meeting those requirements may be more difficult when eating less frequently – ‘particularly when it comes to protein, calcium and fibre during and after menopause’.
It is also worth remembering that Amanda has only offered a snapshot of her daily diet. We don’t know the size or contents of her evening meal, or whether she eats snacks during the day, so it isn’t possible to assess her overall intake from this interview alone.
Leaving a long gap between meals could cause some people to feel low in energy, become extremely hungry or eat more than intended later in the day.
‘It can also make it harder to fuel exercise or maintain concentration if energy intake is too low,’ Ludlam-Raine adds.
That doesn’t mean eating twice a day is automatically unhealthy, though.
‘Some people genuinely prefer a two-meal pattern. The key question is whether someone feels well, maintains a healthy weight, has enough energy and is consistently meeting their nutritional needs, rather than how many meals they eat.’
Is eating two meals a day enough to maintain muscle?
How could you make two meals more balanced?
Amanda’s breakfast already contains several nutrient-rich ingredients, but Ludlam-Raine suggests a few simple additions:
- Keep the spinach, feta and avocado. They’re a strong nutritional foundation.
- Consider whole eggs rather than relying entirely on egg whites. ‘I’d consider using whole eggs rather than only egg whites, as the yolk provides important nutrients including choline, vitamin D and lutein,’ Ludlam-Raine explains.
- Add some carbohydrates. ‘Adding wholegrain toast, oats or another high-fibre carbohydrate would provide more sustained energy and additional fibre,’ she says.
- Eat fruit or vegetables whole instead of relying solely on juice. ‘Including berries or another portion of fruit would also boost vitamin C and polyphenols,’ she adds.
- Include a substantial protein source at dinner. Ludlam-Raine recommends combining a generous serving of protein with plenty of colourful vegetables, wholegrains or pulses, and a source of calcium such as yoghurt or fortified dairy alternatives.
Who is a two-meal-a-day routine not suitable for?
It isn’t a pattern I’d recommend for everyone, stresses Ludlam-Raine.
‘Children and teenagers, pregnant or breastfeeding women, people with diabetes who use medications that increase the risk of hypoglycaemia, those recovering from illness, people with a history of eating disorders, or highly active individuals with very high energy needs may struggle to meet their nutritional requirements with just two meals,’ she says.
‘Ultimately, the best eating pattern is one that is sustainable, enjoyable and provides enough energy and nutrients for your individual lifestyle and health needs.’
Potentially – but it does require a little more planning.
‘As we age, and particularly after menopause, maintaining muscle becomes increasingly important, and research suggests it’s beneficial to spread protein intake across the day rather than consuming most of it in one sitting,’ explains Ludlam-Raine.
Many experts recommend aiming for around 25–30g of high-quality protein per meal to help stimulate muscle protein synthesis.
‘With only two meals, it’s certainly possible to achieve this, but it requires more planning (and perhaps a snack between!) than if protein is spread across three or four eating occasions,’ she says.
