Lindsey Vonn: What I Eat in a Day

For U.S. Ski team star Lindsey Vonn, her body is her work.

“As an athlete, burning a lot of energy means I need to eat healthy and eat well,” she tells PEOPLE exclusively in the new issue, on newsstands Friday. “I make sure everything I eat is fresh and that I prepare it myself so I know what I’m eating.”

So what are her diet staples during ski season? “I eat a lot of protein and carbs to stay a healthy weight while I’m training and to get enough energy, but I opt for healthier versions, like almond butter instead of peanut butter and pumpernickel bread instead of white bread.”

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Vonn, 30, (who is dating fellow athlete Tiger Woods), logged a daily food diary for PEOPLE, which reveals her secrets for maintaining her toned 5’10” frame — and endurance — during training season.

Hydration
Three liters of water (13 glasses) a day

Breakfast
One small cappuccino with skim milk
Three scrambled eggs
Fruit salad: cantaloupe, strawberries and blueberries

Lunch
Salad with walnuts, dried cranberries and balsamic vinaigrette
Grilled chicken breast with green beans and steamed carrots on the side

Dinner
Spaghetti Bolognese (full portion) at restaurant

Snack
One handful of almonds
Half of a milk chocolate bar

Total Calories:
1,643

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“Lindsey starts the day strong with one of my favorite combos: fruit and eggs,” says dietitian Keri Glassman of NutritiousLife.com. “Her lunch is solid with healthy fat from nuts, lean protein from chicken and anitoxidants from the veggies, but she could certainly afford a few more carbs in there from sweet potatoes or chickpeas on the side or in her salad — especially when training hard!”

As for that plate of pasta? “The bolognese could be better balanced with some greens on the side, but good for her for treating herself to a little chocolate and maintaining portion control of half a bar!”

According to the FDA, it is recommended that women should eat at least 1,200 calories per day, and men should eat at least 1,800 calories per day.

–Michelle Ward