- Hi everyone, my name is Nina,
and I'm going to be sharing what I eat in a day
as a vegan ballet dancer.
- I'm Alison Powell.
I'm a vegan ultra runner,
and I'm gonna show you everything I eat in one day
with a long run.
- I'm Alex Teixeira.
I'm here to share with you
what I eat in a day as a vegan bodybuilder.
- [Nina] What I eat honestly changes on a day-to-day basis,
depending on my energy needs and activity level,
which fluctuates a lot in ballet,
especially if you're in a performing season or not.
Although I like to stick to whole foods
as much as possible when I can,
because I feel I dance my best and feel my best
when I do.
For breakfast,
I made a simple oatmeal bowl
topped with nuts and fruit.
I'm beginning by bringing a pot of water to a boil.
I'll add in my oats and let that cook
for about 10 to 15 minutes.
Oatmeal is one of my favorite breakfasts,
because it keeps me full for a long time.
And helps keep my energy balanced
for an hour and a half to two hour ballet class.
After the oats have finished cooking,
I add them to a bowl and top with banana, raspberries,
strawberries, almond butter, walnuts,
and finish it off with some cinnamon.
And I typically eat this after I finished a light workout,
just some strength and conditioning exercises
in the morning,
which I'll just have some coffee
with my favorite dairy-free creamer beforehand.
I also bring snacks with me.
They're good to have when I don't have much time
in between a class.
Here I brought a GoMacro bar,
and I made a small protein drink
that I just shake up with some almond milk,
and my favorite vegan protein powder.
- [Allison] For breakfast I made peanut butter toast
with blackberries.
Before my run,
I'll usually eat half a banana,
a spoonful of peanut butter,
so I have energy to get me started.
And on my long runs,
I'll bring Tailwind,
which is already vegan and gluten-free endurance fuel,
vegan gel, and usually a LUNA bar.
When I get back from my run,
I love to make a protein shake
so I can get some quick calories, some protein.
And I'm usually pretty tired,
so I'll just mix that up in some water
and drink it right away.
On my long run days like today,
I'll be going about 15 miles,
so I'm pretty hungry when I get back.
And my typical breakfast is at least three slices of toast
with lots and lots of peanut butter,
extra calories, extra protein, extra fat.
It's really filling and delicious.
And I love topping it off with fresh berries.
I try and eat pretty much whole foods,
few ingredients,
and this is a really great way
to add some sweetness to your morning,
and I totally love it.
- [Alex] So for breakfast,
I had avocado toast and a protein smoothie.
I actually have the same thing post-workout as well.
I tend to eat my fruit in the morning,
and kind of taper off for the rest of the day.
Always some chia seeds, chia seeds are great.
I put a vegan protein powder, some oats.
So next we're gonna bake the bread for the avocado toast.
I like to use Ezekiel bread or anything whole wheat.
I think that whole wheat has so many benefits to it.
Just smash that up with a fork,
add some raw pumpkin seeds as well.
And there you go,
nice and nutritious breakfast.
- [Nina] For lunch I'm going to be making
a miso maple harvest bowl.
I'm starting off preparing my roasted vegetables
by coating chopped sweet potatoes with olive oil,
maple syrup, five-spice, and some cinnamon.
Then I'm adding in some chopped carrots
and giving that a stir.
Then I add in some red onions,
and make sure everything is evenly coated.
Then I transfer the vegetables to a baking pan
to roast at 425 degrees for 20 to 30 minutes.
Now I'm going to be preparing
the miso maple tahini dressing.
To a bowl, I'm adding some tahini,
apple cider vinegar,
and miso concentrate.
I'm giving that a stir,
and then adding some olive oil and maple syrup.
I was having trouble getting it to fully incorporate,
so I ended up using my electric whisk.
You could also do this in a blender as well.
Finally, I added in some cinnamon,
and a bit of salt and pepper and mixed it up again.
Now I'm going to be preparing my tempeh
that I have already pre-steamed,
which removes a bit of the bitterness
and gives it a better flavor.
I added the tempeh to a bowl,
and coated it in the miso tahini dressing.
Then I transfer the tempeh to a baking pan
and bake it for 25 minutes at 400 degrees.
Next, to prepare my kale,
I'm just massaging it with some olive oil
to make it a little bit more tender,
and easier to digest.
And now to assemble everything together.
I'm adding in quinoa that I've already pre-cooked,
as well the kale,
and the five-spice roasted vegetables,
and our tempeh.
Then, I'm adding in some dried cranberries on top,
as well as vegan feta and finishing it off
with the miso maple tahini dressing.
And sometimes along with lunch,
I love to have a kombucha.
Now I'm going to be preparing another snack,
which I might have 'til the end of my dancing day
or on my commute home.
This is multi-grain crackers along with some guacamole,
along with some sort of fruit.
Today, I have apples.
- For lunch, I am making a really big salad
with lots of beans and veggies.
All you need to do is grab some fresh greens,
some roasted red pepper,
all nice and chopped up.
I love adding cranberries to salad.
It's a really good sweetness,
and some red onion for some spicy flavor,
and chickpeas, garbanzo beans are great source of protein,
topping it off with some crumbled blue corn chips.
This vegan goddess dressing is absolutely delicious
and perfect,
especially on a day when I'm feeling a little bit lazy,
and hungry and just want to eat right away.
Usually around three or four o'clock,
I will get hungry again.
And I love making this really quick,
easy vegan hot chocolate.
I put in a cup of milk in the microwave for one minute,
add some cocoa powder.
Microwave it again for one minute.
I really like the Silk Ultra milk,
it does have a lot of calories and a lot of protein,
so it's really filling in the afternoon.
And I'll usually pair that with some fruit,
maybe an apple.
- [Alex] So next I did potatoes,
beans, basil,
and onions.
So I like to saute up the onions.
I'm gonna add the potatoes next.
Of course I like to put salt, pepper,
different types of seasonings,
and then the white beans.
And then of course I put the LikeMeat
right alongside with it, pairs really well.
It has been a little bit harder
to gain muscle and maintain muscle.
It's the challenge that actually interests me.
And there are a lot of skeptics.
Everybody's gonna think that you're gonna
shrink and you can never become a bodybuilder.
It's simply not true.
You just have to have the right numbers,
hit your macros and you will grow.
- For dinner, I'm going to be making
a chickpea salad sandwich,
along with some pumpkin lentil soup.
I'm going to begin by assembling the chickpea salad first.
I'm adding the chickpeas to a bowl,
and mashing them up thoroughly,
and then tossing in some
chopped carrots, celery, and onion.
Mixing it up again,
then adding in some vegan mayo, pepper, and dried cilantro.
Once everything is well combined,
I'll move on to making the sandwich.
I've toasted two pieces of bread,
and I'm adding vegan mayo to both slices,
topping with tomato, avocado, sprouts, lettuce,
and finishing it off with the chickpea salad.
I've also heated up some pre-made pumpkin lentil soup
to serve with my sandwich.
And this has to be one of my favorite recipes.
It's so good after a long day.
- [Allison] For dinner,
I made a mix of veggies with rice and tofu.
I'm gonna roast some cauliflower and broccoli,
add some olive oil,
a pre-mixed masala powder,
turmeric is really good as an anti-inflammatory,
so I really liked eating that on the weekend,
on my longer run days.
I'm gonna roast that at 350 for about 30 to 40 minutes,
I'm gonna make some quick air fry tofu to go with that.
All I'm doing is dropping it in some whole wheat flour,
I did well grease the pan,
and I'm gonna put that into the Air Fryer
for just about 15 minutes.
So I just added some diced red onion,
I'm actually using cast iron,
which is really helpful for vegans
because it actually adds iron into your food,
and add in some mushrooms,
because I love mushrooms,
they have such good flavor.
These are just sliced baby bellas.
And then I'm adding in some fresh sliced green pepper.
I added in some fresh grated ginger,
so it has really good flavor,
and lots of good healing properties for your body.
Not a lot of steps.
I like to keep it simple.
I'm adding some brown rice,
topping it with the broccoli, cauliflower,
the sauteed veggies and the air fried tofu.
For dinner, I can eat a giant plate.
I'm pretty hungry by the end of the day.
And I love just digging in.
At night, I pretty much always eat a snack
before I go to bed.
I'm just burning so many calories
as a runner throughout day
that I have to eat something,
and you cannot go wrong with some dark chocolate chips
and peanuts as a mix.
It's the perfect bedtime snack.
It's really filling, and totally delicious.
- So next I did some brown rice,
some roasted veggies,
some white beans and some more LikeMeat.
Just roasted up the veggies,
put a little salt,
throw 'em in the oven.
I put it out 425.
It's delicious.
It never gets old.
I have noticed a lot of differences
since I've become fully plant-based.
I definitely have a lot more energy.
My skin has cleared up.
I've built this muscular physique,
and I've been able to maintain it
for the last two years on a plant-based diet.
So it's definitely doable guys.
(upbeat music)