Ciara Harris‘ diet is pretty good. How good? Ciara’s diet can be improved, of course, but she claims that she eats “every two to three hours and as clean as possible.” French fries, spinach dip, doughnuts and brownie ice cream are part of Ciara’s diet, unfortunately – the good thing however, is that they are not part of her regular diet – she only eats that stuff to satisfy her cravings.

Why I like Ciara Harris’ diet I was surprised to see that her regular snacks focus on protein. In fact, her overall diet seems to be focused on protein, which is great, but it does contain a good amount of complex carbohydrates. You cannot go wrong with a balanced diet (with just a tad of protein bias).

Why I do not like Ciara’s diet In short, her diet needs a better variety. It needs to include a much broader selection of vegetables, fruits and yes, even proteins. Where is fish and sea food? In addition, healthy fats seem to be missing from Ciara’s diet, which is a shame.

Now that you know what I like and what I do not like about Ciara Harris’ diet, let’s take a look at what she actually eats.

Breakfast (about 515 calories) “When I’m training, I wake up and right away have a protein shake or whole-wheat honey bagel with sausage and egg whites,” says Ciara. She has another protein shake or fruit after she finishes working out.

Lunch (about 517 calories) A baked potato, steak and broccoli.

Dinner (about 490 calories) A whole-grain wheat pasta, grilled-tomato sauce, ground beef or turkey, and a salad. Sometimes, she has just protein and veggies.

Snacks (about 308 calories) A small turkey, lettuce and honey-mustard sandwich. Ciara keeps up her energy after dinner with another protein shake.

Ciara’s diet contains 1,830 total calories. [via]