Here's Exactly What Actress Shay Mitchell Eats For Every Single Meal

Here’s Exactly What Actress Shay Mitchell Eats For Every Single Meal

by | Mar 22, 2021

I’ve been watching Shay Mitchell on TV since she played the athletic swimming star Emily Fields on Pretty Little Liars (I never missed an episode). I’d anxiously pine over who “A” might be week after week—this was before TV series aired all of their episodes at once for the binge watchers—hoping for more clues regarding the villain’s true identity. So when Women’s Health said Shay, 33, was down for chatting about all things food, fitness, and being a mom, I jumped on the opportunity to speak with one of my fave stars.

ICYMI, Shay has been working her butt off since the PLL days. With serious roles on shows like Dollface and You, a dedicated YouTube following (she has 4.3 million subscribers), and being a parent to her 1-year-old baby girl, Atlas Noa, it’s apparent that Shay is grinding. And you know what else? She’s decided to add one more item to her ever-growing plate: 4 Weeks of Focus, a month-long fitness plan designed with OpenFit that includes 20- and 30-minute workouts for people who want to exercise alongside Shay.

Shay needs all kinds of fuel to keep up her killer fitness game—and she’s not a picky eater.

“My food philosophy is everything in moderation,” Shay tells Women’s Health. “Truly, I’m not one who believes in diets.” Instead, Shay eats *what* she wants, *when* she wants it, and she hopes to set a good example for her daughter in the process. “I want her to be conscious about what she’s eating and where she gets it from. We have been taking her to the farmers market, and I like her knowing that this food came from a specific place,” she says.

And if you’re curious about the details of Shay’s personal eating routine, keep reading. Shay walked WH through everything she eats for breakfast, lunch, dinner, snacks, dessert, and more. (She whips up some pretty yummy meals, you guys. Take notes).


Shay likes to work out in the morning, so a 30-minute routine is typically one of the first things she does when she wakes up. She’s also not super hungry right away, which means her breakfast comes when her stomach starts rumbling post-sweat sesh.

“I make the same breakfast every day,” Shay explains. “I’m the biggest fan of this egg quesadilla I saw on TikTok. I never get sick of it. I know you didn’t ask me how to make it, but I’m going to tell you! You scramble the eggs, you put them in a pan, and then you put the tortilla on top of it. You flip it and it’s perfectly even, and then you can get crazy with what else you put in it. I’ll usually add spinach, cheese, and mushrooms on top. With a smoothie after a workout, it’s super filling.” Yum. *starts cracking eggs*


“For lunch, I’ll get these cauliflower or broccoli crusts that are frozen. I’ll make my own pizza with it.” And what does Shay like on her pizza, you ask? “I’ll dump some spinach and arugula on it, and then a little bit of Ranch.” (Everyone knows that a ranch-pizza combo is a winning one). Since she usually has Atlas by her side while she eats, Shay will also cut her pizza, tortillas, or whatever kid-friendly meal she makes into bite-sized pieces for her, too.


In short, Shay loves snacking. “I’ll usually have vegetables cut up with hummus,” she says. “I love hummus with anything; I mean everything with hummus just tastes better, you know?” Yes, I’m a hummus fiend too, so I know.

“I also have, like, meals for snacks,” Shay laughs. “I love Beyond Meat. I’ll have a Beyond meat lettuce wrap with sweet potato fries for a snack.”

While we Zoom, Shay takes to Google to find the name brands of alllll her favourite packaged snacks. (She’s very passionate about her snack game.) One packaged food she’s particularly excited by? Lesser Evil Apple Cider Puffs. “From somebody who is such a chip girl, I literally have like an entire bag in one sit down. It’s my favourite thing,” she says.

Shay doesn’t skimp on sweets, either. “I’m super excited over these stevia chocolate almonds, and I know I sound so hilarious.” She gets pumped when she finally finds the brand name, Lily’s Less Sugar, Sweet Life Chocolate Almonds, and tells me I need to try them and get back to her ASAP. “These are unreal,” she says. Challenge accepted.

“I’m also obsessed with these Organic DelishFish by this brand called Wholesome Organics,” says Shay. “Their candy is so good.” So yeah, with Shay’s snack recs, I’ll be set with munchies for the rest of the year.

Shay Mitchell’s Favourite Packaged Foods

  • Apple Cider Vinegar Puffs
  • Milk Chocolate Style Covered Almonds
  • DelishFish, Wholesome Organic
  • Classic Hummus


“Dinner is, like, a fish, maybe a sweet potato or a pasta, and then l always have a salad there too,” Shay explains. “I’ve found healthy recipes that I can do that are super simple because I’m not a chef by any means, but I do love food.”

Her favourite dinner recipe at the moment? Sea bass with a paprika, cayenne, and garlic rub, cooked in the oven for 45 minutes. “It’s something that’s so easy, and then I’ll accompany it with a salad. My salads have gotten elaborate for me: I’m cutting up green apples, and a little bit of pomegranate, and fennel. It sounds crazy but it’s so good.”

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“I love ice cream,” Shay says. “There’s this female-founded company called Wanderlust Creamery, and they have the best ice cream. I’m half-Filipino, and I love other Asian foods. They have this one called Ube Crunch, another called Mango Sticky Rice, and another flavoured like Matcha Tea.”

So if you’re in the Los Angeles area, it’s time that you stopped by the Wanderlust shop (or send a package of pints to your friends) right TF now. “I’m also a huge fan of Jeni’s Ice Cream,” Shay says. “And then I love doughnuts, too. I love everything. There’s not a dessert I don’t like, to be honest.” That’s the attitude, Shay.

Via Women’s Health

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But as we transition from leggings to shorts, it becomes clear pretty quickly that not all shorts are created equal, and certainly not all shorts are fit for a workout. Take it from us at Women’s Health HQ, we’ve been there, tried it and lived to see the consequences. From the shorts that look cute but ride up to show your undies on the run, to those that feel like being strapped into a harness that’s digging into your hip bones. Then there are the fabrics that can cause chafing – a big no – and those that basically shine a spotlight on any area you might be sweating. 

Thankfully, a number of brands are here to cater to your exercise needs with innovative materials, fabrics and sustainable options to see you through a summer of movement. Regardless of your workout preferences or daily activity, we’ve selected the best shorts that will ensure you feel good in your body, shorts that get you excited to embrace the day and attack it with energy, that make you want to get outside and enjoy the outdoors, whether it be walking, running, or socialising in the park. Here are our pick of the best bike shorts below. 


Uptown Biker, $240

What says summer more than a pop of orange and the sleek shape of these Nagnata biker shorts? With its mid-length and horizontal raised rib side detail, these are shorts you can wear both for a workout and out to meet the girls. Made in Australia with a technical knit fabrication, the double-layer jacquard provides gentle sculpting qualities for the body, making it an excellent choice for light to moderate fitness activities like yoga, pilates or barre. 

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New Balance

Q Speed Fuel Short, $70

We love the colour of these shorts from New Balance which are cut with a sleek, speedy look that also helps to elongate the legs. Featuring NB DRY moisture wicking fabric, these are the shorts you want for high intensity exercise or long runs, keeping you comfortable and dry. There’s also an interior brief for added comfort and a stash pocket to keep your essentials. 

All Access

Ultra High Rise Zip Front Biker Short, $78

Yes, the colour is amazing but the fit is equally sensational on these All Access shorts. For those who love a high-rise fit and wide waistband that holds you in at the waist, look no further. The sleek, shiny look offers mid-compression and the fabric is moisture-wicking, so you can stay comfortable even during your sweatiest workouts. 


Nike x Naomi Osaka Utility Short, $90

Few things are worse than heading out the door for a run and realising your shorts offer no pockets for those essentials you need. You’re left to hold your iPhone, keys, and anything else you might need in your sweaty palm. Thankfully, Naomi Osaka knows what we need when it comes to exercise shorts and these utility shorts from her collaboration with Nike offer all that and more with a relaxed fit and elastic waistband. 


Session short Tights, $72

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Outdoor Voices

Relay 3” Short, $48

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Align High-Rise Short 6”, $69

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Spiritual Gangster

Seamless Biker Short, $112

These biker shorts from Spiritual Gangster move with you, thanks to a three-tiered compressive waistband that offers a flattering high waist that hugs you in all the right places, without proving constrictive. They offer medium compression but are built for all day comfort, and the colour is a true summer staple because, let’s face it, who doesn’t love tie-dye?