Shay Mitchell believes in balance when it comes to diet and exercise

By Gabrielle Olya
May 24, 2017 11:34 AM
Credit: Alberto E. Rodriguez/Getty

Shay Mitchell doesn’t stress too much about her diet.

“Food and exercise are all about balance for me,” the Pretty Little Liars star, 30, tells PEOPLE. “Unless I am prepping for something that requires I be really strict with my food, I really do try to eat healthy and clean — but will also have the slice of pizza if that’s what I’m craving.”

And while she’s relatively laid back about her food choices, the actress says leading an active lifestyle is important to her.

“I truly enjoy working out so I mix up my workouts with spin, boxing or hiking,” says Mitchell. “Being able to stay active allows me indulge once in a while.”

Check out Mitchell’s daily food log below, and for more inspiring weight loss stories from people who lost 100 lbs. or more, pick up a copy of PEOPLE, on newsstands now.


1½ to 2 liters alkaline water


Smoothie with a big handful of spinach, 1 frozen banana, ½ cup of almond milk, 1 scoop of Naked protein powder, 1 tsp. PB2 powder, 1 tsp. ground flaxseed, ice and water


2 mashed hard-boiled eggs with salt, pepper and chili oil

Brown rice cake

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Sweetgreen’s Spicy Sabzi Salad with organic baby spinach and carrots, shredded kale, spicy broccoli, raw beets, bean sprouts, spicy quinoa, basil, roasted sesame tofu, Sweetgreen hot sauce and carrot-chili vinaigrette


Baked salmon prepped with lemon and pepper with a side of asparagus

Total Calories:


The Verdict:

“Starting the day with green leafy veggies and natural protein powder is smart,” says Chicago-based dietitian Dawn Jackson Blatner, who gives Mitchell an “A+ for her fruits, veggies and water” intake. Blatner praises the actress for having a snack that includes high fiber and protein and choosing a healthy on-the-go lunch. Even though Mitchell’s lunch contains quinoa, Blatner also suggests the actress add even more grains to her dinner. “Whole grains are a natural, nutritious source of carbs, and by eating them we are less likely to crave junky carbs like candy and white pasta,” she says.

NOTE: It is recommended that women eat at least 1,200 calories per day, and men eat at least 1,800 calories per day.