Janelle Brown, known from TLC’s Sister Wives, has wowed fans not just with her strong personality but also with her inspiring health journey. Over the past few years, she’s made a serious commitment to her wellness—and the results are impossible to ignore. Janelle has lost more than 100 pounds, and she’s doing it her own way, with nourishing meals, daily movement, and a whole new mindset.
Let’s take a deep dive into Janelle’s favorite meals, fitness routines, and the small changes that added up to a big transformation.
What Inspired Janelle to Start Her Weight Loss Journey?
Weight loss is personal. For Janelle, it wasn’t about fitting into a smaller dress size or impressing anyone else. She wanted to feel better. She wanted energy, confidence, and control over her health. After spending years juggling family, career, and personal struggles, she realized she needed to prioritize herself.
Her motivation? Feeling vibrant in her own skin. Janelle was open with fans about wanting to build a healthy lifestyle that would last—not a crash diet or a quick fix.
Her New Relationship With Food
Janelle didn’t follow any extreme dieting trends. Instead, she adopted a balanced and thoughtful approach. She focused on eating real, whole foods and listening to her body.
A Shift to Whole Foods
Janelle started reducing processed foods and sugar. Instead of pre-packaged snacks or sugary drinks, she stocked her kitchen with fresh vegetables, clean proteins, and healthy fats.
Here’s what a typical day on her plate might look like:
Breakfast Favorites
- Scrambled eggs with spinach and avocado
- Protein smoothies with almond milk, chia seeds, and frozen berries
- Greek yogurt topped with a few walnuts and cinnamon
These meals gave her a powerful mix of protein, fiber, and good fats—keeping her full and energized all morning.
Midday Meals
For lunch, Janelle loves big salads with lean proteins. Think grilled chicken, salmon, or turkey over a bed of mixed greens with olive oil dressing. She often adds avocado, cucumbers, cherry tomatoes, and a sprinkle of seeds.
Sometimes, she swaps the salad for a warm veggie bowl with roasted Brussels sprouts, zucchini, and grilled chicken or tofu. If she’s in a rush, a lettuce wrap with turkey and hummus hits the spot.
Dinner Done Right
Dinner is all about balance. Janelle enjoys:
- Baked salmon with asparagus and quinoa
- Chicken stir-fry with bell peppers, broccoli, and a splash of coconut aminos
- Zucchini noodles with turkey meatballs and a light tomato sauce
What makes these meals work? They’re flavorful, filling, and packed with nutrients—but not heavy or loaded with carbs.
Smart Snacking Habits
Instead of grabbing chips or sweets, Janelle keeps healthy snacks on hand. Her go-to options include:
- Apple slices with almond butter
- Boiled eggs
- Celery sticks with hummus
- A handful of mixed nuts
She never lets herself get too hungry between meals, which helps avoid overeating later on.
Her Favorite Fitness Routine
Janelle didn’t start off as a gym rat—and she doesn’t claim to be one now. But she learned that movement is key, not just for weight loss but also for mental clarity and energy.
Starting Slow and Staying Consistent
At first, her workouts were simple. She started with walking. That’s it. A short walk in the neighborhood, 15 to 20 minutes a day, just to get her body moving. From there, she gradually increased her steps, speed, and time outdoors.
Over time, Janelle got stronger, and she became more open to trying new things.
Daily Movement Choices
Here’s a breakdown of the types of workouts Janelle now enjoys:
Walking
She still swears by her daily walks. It’s her “thinking time,” and she often shares photos of her walks on social media. Whether it’s on a treadmill or in nature, walking is her top pick for low-impact fat burning.
Strength Training
As her confidence grew, Janelle added strength training to her routine. Resistance bands, dumbbells, and bodyweight exercises like squats, lunges, and push-ups are now part of her weekly workout schedule. These exercises help build lean muscle, which boosts metabolism.
Yoga and Stretching
Flexibility matters, especially as you age. Janelle includes yoga and stretching sessions to stay mobile and reduce stress. It’s also a big help in preventing injuries and improving posture.
Online Fitness Programs
To stay motivated, Janelle joined online fitness groups and tried programs designed for women like her. These virtual communities gave her encouragement and accountability, something she didn’t know she needed until she found it.
Lifestyle Changes That Supported Her Success
Weight loss isn’t just about food and workouts. Janelle made other key changes to support her journey.
Better Sleep Habits
She began prioritizing sleep—aiming for 7 to 8 hours a night. Quality rest allowed her body to recover, boosted her energy, and balanced her hunger hormones.
Managing Stress
Janelle also worked on reducing stress. Emotional eating had been a challenge for her in the past. Through mindfulness, journaling, and even gardening, she found healthier ways to cope.
Staying Hydrated
One of her simplest tips? Drink more water. Janelle always keeps a reusable water bottle with her and drinks before meals. It helps her feel full, improves digestion, and keeps her energized.
How She Stays Motivated
No transformation is easy, and Janelle has been open about her ups and downs. She doesn’t pretend that every day is perfect. Some days, she’s tired or feels stuck. But she pushes through by remembering why she started.
Progress Over Perfection
One of her mantras is: “Progress, not perfection.” She reminds herself and her followers that slipping up doesn’t mean failure. What matters most is getting back on track the next day.
Sharing the Journey
Janelle posts updates and photos on social media, sharing her journey with fans. That accountability helps her stay focused and encourages others to start their own transformations.
Final Thoughts
Janelle Brown’s weight loss journey is about more than pounds lost. It’s about taking control of her health, feeling confident, and building a lifestyle that she loves. She found what works for her—simple meals, regular movement, and a mindset built on self-love and consistency.
If you’re starting your own health journey, take a page from Janelle’s playbook. Begin with small steps. Eat foods that nourish you. Move your body in ways that feel good. And most of all, be kind to yourself.
Change doesn’t happen overnight—but with time, patience, and persistence, anything is possible.
