Meghan Markle's new show faces harsh reviews, but here are 5 ways her nutrition approach makes sense
Meghan Markle’s love of food has been well-documented. From her pre-royal days as the creator of the lifestyle blog, The Tig, to her countless interviews about food and wellness, the Duchess of Sussex has always positioned herself as someone who truly enjoys cooking, eating well and entertaining.
Yet, her new Netflix series, With Love, Meghan – in which she effortlessly whisks, bakes and hosts in a dreamy California kitchen – has already received some savage one-star reviews by critics, despite only airing for the first time this week.
The Guardian describes With Love, Meghan as ‘toe-curlingly unlovable TV’ – criticising Meghan for her ‘lack of humour, irony, self-awareness and apprehension of the reality of this deeply unequal and apocalyptic world’. The Times labels the series as ‘smug, syrupy and endlessly spoofable’, while The Independent warns viewers it may ‘leave you feeling a bit queasy’.
It’s fair to say the show presents a rather aspirational ‘lifestyle’: beautifully arranged dishes, organic produce, and a seemingly intuitive, effortless approach to home cooking. It’s the dream of a life where food is always fresh, wholesome, and prepared with love. But when it comes to actual nutrition, what works, and what’s more indulgent than it seems? Is Meghan’s approach to food genuinely healthy and useful, or does it lean too much into the fantasy of effortless wellness?
As a nutritionist, I’m taking a closer look at the ingredients, techniques and health claims behind her dishes. What practical takeaways we can apply from Meghan’s food philosophy? And what should you try – or skip – if you want to eat like Meghan Markle?
Let’s dig in.
Meghan Markle’s food philosophy – 5 ways it works
1. A focus on whole, nutrient-dense foods
One of the strongest elements of Meghan’s food philosophy is her emphasis on whole, minimally processed foods. Throughout the series, we see fresh fruits and vegetables, fermented foods, and nutrient-dense ingredients forming the foundation of her meals – an approach that aligns well with the latest nutrition science.
Whole foods, meaning ingredients that are as close to their natural state as possible, are essential for maintaining and promoting good health. A diet rich in fresh produce, whole grains, good quality proteins, and healthy fats provides the fibre, vitamins, minerals, and antioxidants the body needs for energy, metabolism, gut health, and long-term wellbeing.
Meghan’s preference for whole, fresh ingredients mirrors elements of the Mediterranean diet, which is linked to improved digestion, reduced inflammation, and a lower risk of chronic diseases.
2. Seasonal produce and cooking from scratch
Another positive aspect of Meghan’s approach is her love for seasonal produce and home cooking. Seasonal eating isn’t just a wellness trend, it’s backed by both nutrition and sustainability. Consuming fruits and vegetables at their peak ripeness means higher vitamin and mineral content.
Cooking at home is also one of the most beneficial habits for long-term health. Research consistently shows that people who prepare meals at home consume fewer processed foods, less sugar, and more nutrient-dense meals. Meghan’s emphasis on home cooking over ultra-processed convenience foods is a great takeaway for anyone looking to improve their diet without resorting to restrictive eating.
3. Simple and practical meals
Despite the show’s polished aesthetic, some of Meghan’s food choices are refreshingly simple and practical.
One great example is her crudité platter – a colourful spread of fresh-cut vegetables that is easy to prepare, high in fibre, and packed with vitamins and minerals. It’s a reminder that healthy eating doesn’t always require elaborate recipes, sometimes, the simplest options are the best. She also highlights one-pan meals, which are time-saving, practical, and require minimal prep and cleanup. For those juggling busy schedules, this is a realistic and effective way to cook at home while still prioritising whole foods.
4. Minimising food waste
Meghan also emphasises reducing food waste, incorporating all parts of vegetables into meals rather than discarding them. This is an important, and often overlooked, aspect of sustainable eating. Small habits like using carrot tops in pesto, herb stems in stocks, or broccoli stalks in stir-fries can help reduce waste while maximising both nutrition and flavour.
5. A realistic approach to healthy eating
Throughout the show, it's clear Meghan’s food philosophy isn’t about strict rules, it’s about balance. She has spoken about her love for baking and wine but also enjoys green juices and herbal teas.
While green juices shouldn’t replace whole vegetables (as they lack fibre), they can be a useful way to increase hydration and micronutrient intake. Many herbal infusions, like ginger or peppermint tea, can aid digestion, while others, like chamomile, may support relaxation and sleep. If With Love, Meghan inspires more people to reach for vegetable juices and herbal teas instead of sugary soft drinks, that’s a positive shift.
When hosting, Meghan primarily prepares meals from scratch but doesn’t hesitate to open shop-bought peanut butter pretzels for taste and convenience – a refreshing reminder that healthy eating doesn’t have to be rigid or overly curated.
Where Meghan Markle’s approach to diet falls short
1. Making healthy eating look ‘simple’
One of the biggest oversights in With Love, Meghan is the way it presents healthy eating as something that is simple, fast, and intuitive. In reality, cooking nutritious meals from scratch requires planning and skill – things that not everyone has the time or resources to develop.
For those juggling demanding jobs, childcare, or tight budgets, the idea of preparing fresh, home-cooked meals every night may feel out of reach. The show’s polished aesthetic and carefully curated meal presentations might inspire some, but they may also leave others feeling inadequate when their own reality doesn’t match up.
For many people, practical nutrition looks more like quick, simple meals using pre-chopped or frozen vegetables, tinned legumes, and pre-cooked grains. Healthy eating doesn’t have to look picture-perfect to be effective, and this is where the show misses an opportunity to make nutrition more accessible.
2. The ‘grow your own’ philosophy
Another key theme in With Love, Meghan is the romanticised idea of growing your own food, sourcing ingredients fresh from the garden, and using local farm-fresh produce.
While this is lovely in theory, it’s not the reality for most people – particularly in the UK’s current cost-of-living crisis – these are luxuries, not everyday staples.
Yes, eating fresh and local is ideal, but in urban areas or lower-income households, food choices are often dictated by cost and accessibility. Many people rely on supermarkets rather than farmers' markets and don’t have space for a home garden or a bee hive.
For those looking to prioritise healthier choices within realistic constraints, the best strategies include buying frozen vegetables, which are just as nutritious, using dried herbs and spices instead of fresh if cost or storage is an issue, opting for budget-friendly proteins, like tinned fish, eggs, and legumes.
3. The role privilege plays when it comes to nutrition
One of the unspoken truths of With Love, Meghan is that privilege plays a huge role in how we eat. The beautifully curated kitchen, the endless access to high-quality ingredients, and the time to prepare meals all point to a lifestyle of wealth and convenience. In reality, most people don’t have much free time, or a team sourcing premium ingredients and setting up the perfect table.
Real-life nutrition involves shortcuts, compromises, and practical decisions, none of which are reflected in Meghan’s glossy version of home cooking.
My Verdict: Should you eat like Meghan Markle?
Meghan isn’t exactly reinventing the wheel here – With Love, Meghan is, in many ways, a modern, glossy reinvention of the concept pioneered by figures like Martha Stewart, the effortlessly polished hostess, making home-cooked meals and entertaining look elegant and easy.
That said, Meghan’s approach to food has plenty of positives. Her emphasis on whole, fresh ingredients, seasonal produce, and home cooking are all excellent habits for overall health. Her balanced attitude, which includes both nourishing meals and indulgences, is a refreshing contrast to restrictive wellness trends.
If With Love, Meghan inspires people to cook more at home, experiment with new ingredients, or see food as a way to connect with others, that’s a great outcome.
At the same time, the show presents a polished, aspirational version of healthy eating, one that, for many, may feel more out of reach than inspiring. The emphasis on fresh produce, curated meals, and effortless hosting creates a beautifully crafted vision of wellness, but it doesn’t fully acknowledge the realities of time, budget, and accessibility that shape how most people eat.
The bottom line? Take what works for you. That might mean cooking more often, prioritising whole foods where possible, and embracing balance – without the pressure of perfection.
Because, ultimately, healthy eating isn’t about eating like Meghan Markle, it’s about finding a way of eating that works for you.
Marilia Chamon is a Registered Nutritional Therapist and Gut Health expert. As the founder of Gutfulness Nutrition, Marilia combines her extensive knowledge in nutrition with a holistic approach to guide clients towards a more balanced approach to health and wellness. Follow her on Instagram @gutfulnessnutrition.
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