Blake Shelton Workout Routine & Diet Plan

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: March 20, 2024
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Ever since pictures from Blake Shelton’s and Gwen Stefani’s wedding surfaced, showing Shelton has lost weight, clients have been coming in and asking how he did it.

I’ve been doing hours of research on Shelton’s workout routine — from what he eats to what workouts he likes to what supplements he takes.

Here’s everything you should know about how Blake Shelton got in the best shape of his life.

Blake Shelton’s Diet

blake shelton smiling for the camera

Raised in the country, 44-year-old Oklahoma native Blake Shelton is People magazine’s sexiest man alive and a judge on the show The Voice.

His weight has been fluctuating for years, and he’s been called fat by the media more than once.

He spent quarantine with Gwen and her children on his Oklahoma ranch before moving to a new home for her children to start the school year.

This was when Shelton started gaining weight.

As a public figure and because his wedding to Gwen was approaching, he wanted to take care of his appearance.

He promised his friends and family that he'd lose weight, so he hired a diet coach to help him lose at least 10 pounds.

"I feel like if I say 10, I have to do it. So, 10. It's out there now; I can't let people down."

- Blake Shelton, Country Singer

His Meal Plan

different kinds of vegetables, bowl filled with yogurt with nuts on top

Here’s all he eats in a day:


  • Protein shake
  • 5.3 ounces of nonfat plain Greek yogurt
  • 1 cup of strawberries


  • Granola bar or an apple


  • Lean chicken or turkey
  • Brown rice pasta
  • ¼ cup marinara
  • Steamed vegetables, such as broccoli


  • Red bell pepper with guacamole
  • Dinner
  • Grilled steak tortilla salad with chili powder and fresh lime juice

Blake, a self-proclaimed country boy, prefers simple cooking, starting his day with eggs in coconut oil or oatmeal with flaxseeds and blueberries.

Though he is not a diet enthusiast, he maintains a healthy lifestyle, opting for straightforward meals like grilled chicken or fish with vegetables. He balances his meals, avoiding overeating if he has a heavier lunch like avocado salad.

In my experience coaching clients, replacing high-calorie foods with healthier alternatives, such as nuts or whole-grain crackers, is effective.

Blake, who dislikes traditional exercise, finds motivation in rewards. He enjoys a whey protein shake or fat-free frozen yogurt post-workout, aiding in fat loss.

What He Eats for Weight Loss

  • Eggs
  • Greek yogurt
  • Lean meat: chicken, turkey, steak
  • Flaxseed
  • Nuts
  • Fruits
  • Vegetables

In my experience, clients who incorporate these foods into their diet see significant improvements.

What He Avoids

  • Fast food
  • Processed products
  • Fried foods
  • Foods full of sugar

Blake Shelton’s Workout Routine

man working out at home

Many people come in thinking cardio is the holy grail for burning fat.

I always tell my clients, just like Blake Shelton, that while cardio is effective, there are other exercise categories that can yield even better results.

This is something Shelton is aware of, and even though he’s not a fan of going to the gym, by sticking to his diet and this exercise routine, he had excellent results.

Shelton’s pro tip for days when you don’t want to get out of bed: call your friend and train together.

Work a specific body part, such as the chest, if you aren’t in the mood for an all-in workout.

His workout routine is all about concentrating on specific body parts.

Other workout routines:

Day 1 — Compound lower-body exercise (e.g., deadlift, squat)

man in a deadlift position

The key to compound lower-body exercise is to lift heavy, as everybody wants to get the biggest muscles in their body to respond.

There aren’t any finite reps or sets, but to burn fat, Shelton did five reps during a session.

Keep your mind focused, start with a lightweight, and gradually increase until you hit a weight where you can do only five reps with good form

Day 2 — Upper-body superset

black man in a push up position

Day 2 is all about the upper body:

  • Dumbbell bench press
  • Push-up
  • Single-arm bent-over row
  • Dumbbell curl

For the best slimming results, Shelton superset the moves — he did a set of the first exercise and then immediately the other.

Do 3 sets of 12 reps each.

Day 3 — Lower-body/core superset

man in a tank top working out his core with a medicine ball

Day 3 is for the lower body and core:

  • Reverse lunge
  • Step-up
  • Plank
  • Russian twists

Work one leg at a time, 3 sets of 12 reps, without resting between the exercises.

Day 4 — Metabolic finisher

man in a mountain climber position

On day 4, Shelton usually gets the cardio in:

  • 3 minutes of rope jumping
  • 15 burpees
  • 10 mountain climbers
  • 10 plank ups

It's also worth noting that mental health plays a crucial role in fitness.

For celebrities like Blake Shelton, the relationship between mental well-being and physical fitness is significant. Regular exercise, as part of a balanced lifestyle, can have a profound impact on mental health, enhancing mood and reducing stress.

His Weight Loss Supplement

tree branches with green fruits hanging

After his incredible results, Shelton revealed he’s been using Garcinia Cambogia.

He’s not a fan of dieting, so this weight loss supplement for losing weight helped him curb his cravings.

According to studies published by the Journal of Obesity, Garcinia Cambogia is a small, pumpkin-shaped fruit. Because it’s too sour, it’s not normally eaten, but it’s used as a supplement by people who want to slim down [1].

This weight loss supplement is made from fruit peels, and it has many benefits, as shown by WebMD [2]. They include:

  • Reduces appetite
  • Reduces cholesterol
  • Increases metabolism
  • Gives energy

Similarly, a few of my clients have experimented with supplements like Garcinia Cambogia.

While results vary, I always emphasize the importance of a balanced diet, regular exercise, and mental well-being as the foundation of any weight loss journey.


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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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