Jennifer Nicole Lee is known for her fitness and nutrition expertise. And the way she keeps her body in a a perfect shape is not a secret anymore. Here’s Jennifer Nicole Lee’s diet plan and workout step by step, to help you achieve your fitness goals.

Jennifer Nicole Lee’s Workout

Monday: JNL consider Monday as a “Puke Day.” On this day, she exercises quads, glutes, hamstrings, inner and outer thigh, and calves. She performs about 45 minutes. It’s been systematically proven that if you perform your cardio after your weight routine, then you will be working out smarter not harder. If you desire to gain strength and size, then perform 3 sets of 8 to 12 reps but if you have mature muscle mass and desires of building endurance, then perform at higher reps, such as 3 sets of 17 to 21 reps.

Tuesday: It is your upper body day including Shoulders and biceps. Perform 45 minutes circuit, with 20 minutes of cardio afterwards.

Wednesday: She consider this day as ‘Fun Cardio Day.’ On this day, you have to decide your cardio of choice like Stair Master, any cardio of your preference, elliptical machine, spinning class, and cardio kickboxing class. Make sure first you have to perform abs (Ball Busters, the Pendulum, and Hanging Knee Raised) and then cardio. This will help to activate your core even while you do cardio. However the aim of this day is to obtain your heart in its target heart rate zone.

Thursday: On this day you will have to work with your Chest and Tris.

Friday: This is a taxing workout, because it is back.

Saturday and Sunday: Saturday is again another Abs and ‘Fun Cardio Day.’ After that, Sunday is her rest day.

Jennifer Nicole Lee’s Diet

Jennifer says: They are both good. Here’s my preferred setup: have breakfast at 9am, workout from 10:30am – 12pm and eat by 1pm. Here’s the reason why:

Before, people thought that training with an empty stomach was a good idea. Therefore, they thought that it would burn more fat. But, unfortunately, that’s not true. In fact, what really happens is that when your body cannot find glucose (body sugar) to fuel your body, it eats up your muscles’ glycogen, which stored glucose.

Having low blood sugar levels will leave you feeling lethargic during when doing your training sessions. Given these reasons, it is best if you eat 45 to 50 minutes before your training. You’ll definitely be more energetic and your endurance will be better, making it more conducive to work harder consequently burning more calories while improving your muscle tone.

During the Golden Hour, which is the 46-60 minute period after your training your muscles absorb nutrients the most. During this time, your body replaces glycogens efficiently. So, you are not required to eat a huge meal. Eating something which has both carbs and protein will give you the best results.

7:00 A.M.


7:30 A.M.

1 whole egg
4 egg whites
Spinach and tomatoes
½ cup cereal, topped with fresh berries and touch of skim milk (just enough to get the cereal wet)
1 Tbsp ground flaxseed
1 slice whole wheat toast with organic coconut oil
8 oz fresh fruit juice

10:00 A.M.-11:30 A.M.


11:30 A.M.

Try my “German Chocolate Cake”

2:30 P.M.

1 cup (cooked) lean 4% ground beef
½ cup vegetables (diced tomatoes, lettuce, and black olives)
½ cup brown rice

4:30 P.M.

Try my “Banana Split” LDP

7:30 P.M.

8 oz chicken breast
1 cup vegetables (cucumber, tomatoes and spinach)
Low fat/low Sodium salad dressing

9:00 P.M.



Yes, I even cheat on my food plan sometimes! By allowing yourself a cheat meal, you will stay committed to your goals by having that elbow room to eat a higher-calorie meal once in a while. But remember – USE YOUR CHEATERS RELIEF!! Have a serving before and after your cheat meal! What I love to eat for MY cheat meals: I am Italian, so bring on the lasagna, spaghetti and meatballs, Italian garlic bread, blue cheese, red wine, and yes… canolis!!