Kym Johnson is prepping for her walk down the aisle.
“I kicked up my workouts a lot more,” says the pro dancer, 39, who is engaged to her former Dancing with the Stars partner, Robert Herjavec, 53. “I’m a little more conscious now. It’s exciting. I call it the bride-to-be workout! If there is any time you want to be feeling your best, it’s [on your wedding day].”
And since she’s not on the current season of DWTS (where she would dance about eight hours a day), Johnson has to keep a closer eye on her diet. Her new book, The 5-6-7-8 Diet keeps her on track.
The book’s title is based on the dancer’s cue, but it also serves as a daily dietary guide: 5 servings of protein, 6 servings of fruits and vegetables, 7 servings of anti-inflammatory foods (like leafy greens and healthy fats) and 8 glasses of water.
“It’s something that works for me,” says the Australian native whose meals include healthy, easy-to-make recipes from the book. “It’s not one of those diets that you do for two weeks and cut everything out. It’s about a lifestyle. I find I can maintain my weight.”
She adds: It’s a misconception that dancers don’t eat … we just eat smaller portions.
Johnson also commits to daily workouts. “I still try to exercise once a day, even if it’s a half an hour. I like to do cardio like jumping rope then get in a core workout,” says Johnson, who also loves dance cardio for a “good total body workout.”
Check out her daily food log below, and pick up the new issue of PEOPLE, on newsstands now, to read more about her diet.
8 glasses of water
Slice of Ezekiel sprouted-grain bread with 1/3 of a sliced avocado, squeezed lemon juice, and sea salt and pepper
Hot water with lemon juice and a splash of apple-cider vinegar
½ cup hummus with ½ cup baby carrots
Salad with 3 cups mixed greens, ½ of a sliced avocado, 2 tbsp. goat cheese crumbles, 1 tbsp. dried cranberries, ¼ cup chopped tomato
Dressing: 2 tbsp. olive oil, splash of maple syrup, juice of half a lemon, and salt and pepper
Digestion tea: 1 cup hot water, 1 green tea bag, sliced cucumber, sprig of mint and a drop of mint chlorophyll
1 grilled turkey burger patty, 2 slices tomato, 2 lettuce leaves, 2 slices pickle, mustard
Sweet potato fries: 1 medium sweet potato cut into wedges, baked in 1 tsp. coconut oil (melted) with a few dashes of cumin, cayenne and salt
“Kym’s breakfast is perfection!” says dietitian Keri Glassman of nutritiouslife.com. “Ezekiel is my favorite—no sugar—and avocado is loaded with healthy fat.” And while she praises Johnson’s “hydrating and cleansing” tea, Glassman notes a handful of nuts or an apple with peanut butter would give Johnson more fuel. The hummus and carrot snack, meanwhile, is “packed with fiber and protein.”
NOTE: It is recommended that women eat at least 1,200 calories per day, and men eat at least 1,800 calories per day.
–Michelle Ward Trainor