At 40, Sonam Kapoor is not just redefining beauty standards but also offering a practical and inspiring approach to health and nutrition. Known for her radiant skin, graceful presence, and timeless fashion, the Bollywood actor has always emphasized the importance of wellness. And now, she’s letting the world in on her daily diet—a thoughtful routine that blends nourishment with simplicity.
Sonam recently shared an “Eat With Me” style video on Instagram, offering fans a full breakdown of what she eats in a day. Her diet, curated with the help of nutritionist Radhika Karle and prepared by Chef Velton Saldanha, focuses on nutrient-dense whole foods, hydration, and mindful eating.
While everyone’s nutritional needs vary, Sonam’s daily routine can be a great source of inspiration for anyone looking to build a healthier relationship with food—without compromising on taste or energy.
Start Your Day Like Sonam: Hydration and Skin Health First
6:00 AM – Warm Lemon Water
Sonam begins her day with a glass of warm water infused with lemon. This age-old wellness ritual helps kickstart digestion, alkalizes the body, and is a good source of vitamin C, which supports immunity and skin health.
Lemon water is also known to stimulate metabolism and support hydration—both of which are essential for glowing skin and a toned body.
6:45 AM – Collagen-Infused Coffee with Chocolate
Next on her list is what she calls her “collagen chocolate coffee”, made with oat milk. This isn’t your usual cup of joe. Collagen supplements are believed to support skin elasticity, reduce wrinkles, and promote joint health—making them an ideal choice for anyone over 30 aiming for graceful aging.
Sonam adds a hint of chocolate for flavor and includes a handful of soaked almonds and Brazil nuts on the side. Brazil nuts are particularly rich in selenium, a powerful antioxidant that supports thyroid health and boosts immunity.
Balanced and Wholesome Breakfast
9:45 AM – Eggs and Toast
By mid-morning, Sonam opts for a high-protein breakfast of eggs and toast. Eggs are an excellent source of protein, choline, and essential amino acids, helping her stay full and energized for hours.
Pairing them with toast—especially if it’s a whole grain or sourdough option—adds fiber and complex carbs to stabilize blood sugar levels.
Comforting and Nutrient-Dense Lunch
1:45 PM – Chicken Arrabbiata Pasta
Lunch is where Sonam doesn’t hold back on flavor. She enjoys a tomato-based arrabbiata pasta with grilled chicken. It’s a smart combination: the lean protein from chicken helps with muscle repair, while the pasta provides energy.
The tomato sauce is rich in lycopene, an antioxidant that supports heart and skin health. This meal also proves that you don’t have to skip comfort foods—you just need to prepare them with the right ingredients and balance.
Evening Bites: Light, Early, and Nourishing
5:15 PM – Chicken on Toast
Sonam’s evening snack doubles as an early dinner. She enjoys chicken on sourdough toast, sticking to her core nutritional principles—lean protein, whole grains, and good fats.
Eating early is a significant part of her routine. By giving her body enough time to digest before bedtime, she supports better sleep quality, gut health, and metabolism.
7:00 PM – Light Soup
Her final meal of the day is a light soup. Whether it’s a veggie broth, bone broth, or lentil-based, soup helps keep the stomach light while being rich in nutrients.
Ending the day with a warm, hydrating dish promotes better digestion and provides essential minerals—without overloading the body late in the evening.
Other Key Wellness Habits
Beyond her meals, Sonam stresses the importance of hydration. She drinks 3 to 4 liters of water a day, which not only helps flush out toxins but also keeps the skin plump and clear.
She also maintains a regular eating schedule, doesn’t skip meals, and focuses on mindful portion sizes—habits that align with the principles of sustainable wellness.
What We Can Learn from Sonam’s Routine
While Sonam Kapoor’s diet is curated by professionals and tailored to her needs, it follows many timeless health principles that anyone can incorporate:
Start your day with hydration: Lemon water is a great way to stimulate digestion and energize the body.
Add collagen for skin health: A trend backed by emerging research, collagen can support aging skin and joints.
Prioritize whole foods: Eggs, lean meats, nuts, and vegetables form the bulk of her meals.
Eat early and light: Especially important for digestion and sleep.
Stay hydrated: 3-4 liters of water might seem like a lot, but it makes a huge difference in energy and skin health.
Don’t fear carbs or fat: The key is choosing the right sources—like sourdough toast, olive oil, and healthy proteins.
Final Thoughts: Health is a Lifestyle, Not a Trend
Sonam Kapoor isn’t on a crash diet. She’s following a thoughtful routine that nourishes her body, supports her lifestyle, and brings her joy. From sipping collagen coffee to enjoying pasta and soup, her diet is a refreshing reminder that you don’t need to sacrifice taste to stay fit and radiant at 40.
For those looking to tweak their own routines, Sonam’s day on a plate is a good place to start. Eat real food, hydrate well, respect your body's rhythm—and don’t forget to indulge in a bit of chocolate every now and then.