Demi Lovato isn’t afraid to embrace her imperfections: “I’m just gonna point this out because it’s so obvious we might as well talk about it,” she says laughing, motioning to the red zit on her face. “I know I should’ve left it alone, but I just kept picking at it and picking at it.” This unfiltered openness is exactly what has endeared Demi to millions of loyal fans.

Demi originally started her fitness routine because she wasn’t feeling her best. “I was tired of feeling lethargic and not taking care of my body,” she told POPSUGAR. “I decided to change that, so I got a trainer and I started working out.” It was a snowball effect from there — she now works out over six hours a week, eats exceptionally clean, and feels significantly better than before.

Yet another thing Demi has been candid about: Her ongoing battle with an eating disorder. Last year, she posted a “then” and “now” photo on her Instagram story with the caption “Recovery is possible” to show how far she’s come in her own recovery journey. The photo serves as a reminder to fans and followers that self-love and acceptance may not happen overnight, but that doesn’t mean you should give up hope

If you’re wondering what the Demi Lovato diet consists of and what she eats in a week, keep reading for her tour diary that she shared with WH back in 2015.

MONDAY

6AM: Oatmeal and egg-white pancake with applesauce and fruit
11AM: Turkey lettuce wrap with sweet potato
2PM: Chicken stir-fry with brown rice and spinach
6PM: Pork tenderloin with green beans

‘My routine is different on the road than when at home: performing and travelling means I have to fit in a workout whenever I can find the time – late-night cardio sessions are not unheard of.’

TUESDAY

7AM: Oatmeal and egg-white pancake with applesauce and fruit
11AM: Chicken tostada on corn tortilla with lettuce
1:30PM: Turkey chilli with Spanish brown rice and spinach
7PM: Salmon with asparagus

‘I exercise six days a week with a day of rest. It sounds like a lot, but it really helps my mood – I feel great when I work out.

‘One element of my regime is doing cardio five times a week: alternating running and brisk walks at an incline on the treadmill and spinning.’

WEDNESDAY

7:30AM: Oatmeal and egg-white pancake with applesauce and fruit
11:30AM: Turkey meatballs with kale salad and sweet potato
1PM: Shredded BBQ pork in a lettuce wrap with sweet potato
6:30PM: Chicken stew with spinach

‘I don’t rest on my laurels on my day off. I really look forward to active recovery like yoga or just walking. It keeps me focused on where I want to be with my body.’

THURSDAY

7AM: Oatmeal and egg-white pancake with applesauce and fruit
11:30AM: Lettuce-wrapped turkey burger with potatoes
2PM: Chicken chilli with spinach and sweet potato
7PM: Salmon with asparagus

‘Functional training is key for my body. My shows are really energetic so I try to train my body for the dancing and physical element of my performances – it’s tougher than it looks!’

FRIDAY 

6:30AM: Oatmeal and egg-white pancake with applesauce and fruit
10:30AM: Shredded pork and chilies with kale salad and brown rice
1:30PM: Chicken stir-fry with brown rice and spinach
6PM: Turkey chilli with spinach

‘For my six-weekly training sessions I focus on lengthening and toning for the bottom half of my body: lots of squats and lunge variations to keep my glutes and hips strong and toned.’

SATURDAY

7AM: Oatmeal and egg-white pancake with applesauce and fruit
11AM: Turkey meatballs and tomato sauce with spinach and potatoes
1:30PM: Pork and pineapple lettuce wrap with sweet potato
6:30PM: Salmon with asparagus

‘I keep my core strong with planks, crunches, push-ups, lying glute push-ups and bridges to strengthen my body and prevent injury when I’m on stage.’

SUNDAY

8AM: Oatmeal and egg-white pancake with applesauce and fruit
11:30AM: Chicken fajita on a corn tortilla with lettuce
1:30PM: Asian lettuce wrap with sweet potato
7PM: Pork tenderloin with green beans

‘I like to kick it up on higher intensity days by incorporating light dumbbells, bands, exercise balls and ankle weights into my usual routine.’