Tracy Anderson Diet

Tracy Anderson was born on 3rd March, 1975,  Indiana, USA. She is an author and a multi-platform fitness/wellness entrepreneur. She has several high profile clients such as, Madonna, Gwyneth Paltrow, Nicole Richie, Courtney Cox, Shakira, Jake, Maggie Gyllenhaal, Ashley Greene and Jennfier Lopez. Tracy Anderson is very popular and known for her Tracy Anderson Method.


Tracy Anderson published a book named ‘Tracy Anderson’s 30-Day Method: The Weight Loss Kick-Start that Makes Perfection Possible’ on 8th May, 2012. The book, based on 10 years of scientific research and experience getting clients red-carpet ready, defines a program that defies genetics to tone, trim and reshape our bodies. The book teaches to shift the focus from bigger muscle groups (such as biceps) to what Anderson believes is more important, i.e. smaller accessory muscles. The book, in its own words, keeps the muscles from getting bored while the menus help boost the metabolism. The 30-Day method includes three proven effective 10-day muscle work sequences, a dance cardio routine targeting accessory muscles, Tracy’s kick-start meal  plan, detox and dozens of recipes. The book is available from amazon for $13.59.


Depending on how much weight the person needs to lose, they can follow the diet plan for 30, 60 or 90 days.  The diet classifies the weeks into two broad categories, namely Nutrient Boost Weeks and Body Reset Weeks. During the nutrient boost weeks, the dieter takes lots of small meals throughout the day that very nutrient-dense. This helps in detoxifying the system and boosts weight loss. On the other hand, body reset weeks allow the dieter to return
to more traditional three-meals-a-day program. The book lays down multiple options for two meals each day and allows substituting a protein bar for their third meal. The dieter is directed to follow the two types on alternate weeks.

(A) Following is the menu prescribed for nutrient boost weeks:

– Every morning: Green Juice

– Every day: One serving of each of the following, in any order:

i. Chicken Protein Soup

ii. Kiwi Basil

iii. Blueberry Applesauce

iv. Sweet Potato Corn

v. Choco Chestnut Pudding

vi. Gazpacho

(B) Following is the menu prescribed for body reset weeks:

– Every Morning: Green Juice

– Meal One

For this meal the dieter can pick 1 item from the protein list and 1 item from the fruit list.

(1) Protein Options

2 Poached Eggs

2 Hard Boiled Eggs

4 Pieces of Turkey Bacon

(2) Fruit Options

1 cup raspberries

1 cup blueberries

1 cup blackberries

1 green apple

1 kiwi + 1/2 cup blueberries

1 cup frozen blueberries + 1/2 cup vanilla almond milk

– Meal Two

For this meal the dieter can pick 1 item from the protein list and 1 item from the vegetable list.

(1) Protein List

1/2 grilled chicken breast

3 slices plain tofu

1 turkey burger patty

1/2 cup black beans

(2) Vegetable List

1/2 avocado topped with cucumbers and tomatoes

Handful of chopped kale

Handful of chopped spinach

Handful of chopped jicama, green pepper, yellow pepper, tomato parsley, radishes,
red peppers and/or celery.

(3) Combined Meal Options (replaces both protein and vegetable choices for this meal)

1 can of tuna fish in spring water

1 tablespoon yellow mustard

1 tablespoon cayenne pepper

1 chopped celery stick

1/2 chopped red pepper

(4) Dessert

Choco chestnut pudding

1 frozen function: Lightweight

Blueberry Applesauce

– Meal Three

Think Thin Bar

Kashi Go Lean Crunchy Bar

Kashi Go Lean Roll

The books also includes the recipes for Green Juice, Chicken Protein Soup, Kiwi Basil, Blueberry Applesauce, Sweet Potato Corn Pudding, Choco Chestnut Pudding, Tomato Gazpacho and many other meals included in the menus.


The book also includes a DVD for a detailed workout plan for the diet in addition to the dance cardio routine that targets smaller accessory muscles instead of the bigger one.


The book advises the dieters to stay hydrated, have as much tea as they want, stock up the ingredients for the whole week, prepare meals in advance, forget about restaurants and parties and to stick to the given plan at all costs!


Even though there were several positive reviews for the book, the comments were also full of the negative feedback of customers. The most common criticism of the book is that the plan seems unrealistic to common people. It is a 3-4 hour a day commitment with the exercise and cooking. Common people, such as housewives, find it hard to stick to the plan provided. The dance cardio exercises have been criticized to be too repetitive, which tends to bore certain people.  A few critics have also commented that the diet is not healthy for women and the calorie count is too low considering the intensity of the workouts suggested.

Social Media

Tracy Anderson has a personal website, along with her profile on several social media networks including Twitter (56,056 followers), Youtube (11,246 subscribers), Facebook (71,063 likes) and Flickr.