What does a vegan fitness trainer eat? (What do vegan athletes eat in a day?)

female fitness trainers

Some fitness trainers eat high protein, low carb, restrictive diets, and then binge on a cheat meal, such as devouring a whole pizza at one sitting, once a week. They will avoid fruit, except for berries, count carbs, count every calorie, and make 6-pack abs a priority. These trainers don’t consume sufficient nutrients (since they aren’t eating a well-rounded diet) so they get their energy from pre-workout powders or energy drinks (which are not regulated, increase heart rate, and can contain harmful chemicals).

You don’t want nutrition advice from trainers like these! They may look good, but they feel exhausted and constipated (and can’t poop without fiber supplements). Many of these supposedly fit folks end up with heart attacks at an early age. A lot of them take steroids too.

The fitness trainers that want to look good, be fit, AND understand the importance of a healthy body and mind, focus on eating a variety of vegetables, fruits, beans, nuts, seeds, peas, lentils, grains (if tolerated), have wine or beer infrequently, don’t count calories, keep an eye on portion size, and enjoy a meal out with friends every now and then. These are the trainers you want to work with and get advice from.

I want to look good, while making my health a priority. I don’t eat the same foods every day to feed my gut microbiome a variety of healthy fibers from plants. My meals must taste yummy, which makes me happy and satisfied. I rarely eat high-fat cheat meals (which just makes me feel terrible, physically and mentally).

People still get confused as to what is healthy, and what would be tasty well-rounded meals, so I decided to write down what I ate yesterday with an explanation on why I chose those ingredients.


Vegan Athlete diet (full-day menu):

Breakfast: fruit smoothie bowl with two frozen bananas, 1 level tablespoon ground chia seeds, 1 cup homemade hemp milk (recipe in video below), blended for 10 seconds. Pour into a bowl and add one cup of defrosted frozen berries

The vitamins and minerals I take with my smoothie are a vegan vitamin D (2000 IU), and a vegan whole-foods multivitamin that contains iodine and B-12.

Why: Drinking a fruit smoothie satisfies my sugar cravings, provides hydration and just enough energy without too many calories to get me through a 90-minute grueling exercise session. I make my own plant milk, because I don’t want to drink the preservatives and gums found in store-bought plant milks. Chia seeds are high in omega-3 fatty acids, high in fiber, and assist in damage repair. When our bodies break down food, it creates byproducts which are toxic to the body, regardless if you eat only healthy foods, which is why I limit the amount of time, and how often I eat.

I don’t add protein powder because it’s inflammatory and I end up consuming too much protein based on the RDA. I don’t drink coffee because it’s acidic, stains my teeth and contains caffeine.

Lunch: salad with baby greens, pepitas, black beans, corn, freshly ground black pepper, red bell pepper slices, diced red onions, herbs, chopped mango, and shredded carrots. Another Mexican dish I enjoy are bean tacos, recipe in video below.

Why: I eat a large salad every day because my muscles need all the repair help they can get; baby greens, all greens, especially raw greens are the healthiest food choice option for cellular repair. Beans contains protein and fiber; greens contain micronutrients and lots of fiber. The mango contains water and sweetness to balance out the black beans. The pepitas are the healthy fat that helps absorb the vitamin K in the salad. Notice that I don’t use any oil in my salad. The fruit adds all the moisture needed to prevent the salad from tasting dry.

Snack: none (just water)

Why: I try to limit my meals to three times a day because it prevents me from overeating by snacking, and allows my body more time for repair. Every time we eat, we stop the repair process because the body has to break down the foods we ate. If my energy is too low, and I cannot wait until dinner, I’ll eat sugar snap peas, edamame, and/or a piece of fruit.

Dinner: Baked tofu with broccoli, oregano, coconut aminos (lower salt “soy” sauce that is soy-free), diced potatoes, sliced onions, and chopped garlic.

Why: Tofu is high in protein and is a much healthier protein choice than chicken or fish because tofu doesn’t contain cholesterol, saturated or trans fats. The broccoli is a cruciferous vegetable that is one of the best vegetables for repairing damage from what we eat, breathe and drink. The potatoes are a delicious, nutritious carbohydrate, and fill me up. Below is tofu “salmon” recipe that’s easy to make.

Being healthy, happy, eating delicious meals, and having a low bodyfat percentage is definitely doable on a high-carbohydrate vegan diet; I’m living proof.

written by Nina Shantel, blog: RealDietHelp.com, published July 19, 2022


Photo: Melanie and I are both certified fitness trainers (she’s on my right). You can request vegan meals at Mel’s Naturals https://shop.mels-naturals.com/products/a-la-carte 

P.S. If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

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