By peoplestaff225
Updated December 08, 2020 01:36 PM
Tracy Anderson

“Nutrition — like exercise — isn’t one size fits all,” explains fitness expert Tracy Anderson, who is responsible for toning the bodies of Jennifer Lopez and Gwyneth Paltrow.

The creator of the Tracy Anderson Method – who recently launched an online video streaming service – believes the best way to approach nutrition is to find out what works for your own body, rather than going to extremes or experimenting with fad diets.

“I don’t believe in cutting out food groups unless you know precisely why you are doing so on a personalized level,” the mother-of-two tells PEOPLE. “Diet should optimize you emotionally and physically.”

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She bases her own meal choices on information obtained through blood tests, which have determined that she has certain food sensitivities. In addition, she tries to eat organic as often as she can.

“My main concern is that the food I eat be free of chemicals as much as possible,” she says.

The 40-year-old logged a daily food diary for PEOPLE, which included two breakfast smoothies, a chicken quinoa salad for lunch, sushi and grilled shrimp (and wine!) for dinner, and a milk chocolate bar as a snack.

So what do the experts think of Anderson’s daily intake? “Tracy has an on-target gluten-free, low-carb, lactose-free, alkaline-based diet that balances omega-3s (found in her salmon sushi), photo-nutrients (found in leafy greens), and age-defying resveratrol (found in red wine),” says Dr. Richard Firshein of the Firshein Center for Comprehensive Medicine.

“She includes lots of raw healthy salads which I love,” he continues. “I estimate her caloric intake at 1,600 to 1,800 calories, so she could have an additional 300 calories per day, based on her size and activity level. Those calories would best be consumed as two or three additional snacks spaced throughout the day.” For these snacks, Firshein recommends non-dairy yogurt, vegetables with hummus, apples or nuts.

Get Anderson’s full food diary, as well as super-simple recipes for some of her go-to meals below, below.

RELATED: Tracy Anderson: How to Get in Shape and Stay Fit in 2015

10 oz. black coffee
2 morning smoothies:
1 to 1 ½ cups water
A handful of spinach and romaine lettuce
1 to 2 stalks of celery
1 pear
1 to 2 tsp. lemon juice
2 scoops of TA Wellness Formula in vanilla

Quinoa salad with chicken:
½ cup cooked quinoa
2 tbsp. flaxseeds
¼ tomato, diced
¼ cup diced red onion
8 oz. grilled chicken
1 to 2 tsp. lemon juice
2 to 3 tsp. olive oil
½ tsp. chopped cilantro
⅛ tsp. each sea salt and chipotle powder

Green & Black’s Organic Milk Chocolate Bar

Dinner at Nobu
Cooked salmon roll with avocado and cucumber
Grilled shrimp with roasted tomatoes and peppers
Glass of red wine

—Gabrielle Olya