Experiment, have fun with food, and discover new favorites without feeling like you have to overhaul your entire diet.

Even as a longtime vegan, I love trying new things and finding what feels good while staying aligned with what matters to me.

This fruit-only day was definitely an interesting experiment! 🍒🍉

Would you try it? Yes or no?

Bodybuilding is my way of being a positive voice for veganism, and showing others that you don’t need to consume animals to build your own body or to live a healthy life.

My boy Onyx is the best cuddle buddy, and reminds me every day to slow down and stay present 🥰

Food has always been more than just fuel to me. It’s a form of creative expression, one of the ways I show love, and one of my favorite things to share with friends.

As a coach & hypnotherapist, I help you create change that actually sticks. Not through overriding your capacity with more willpower or forcing yourself to think positive, but by working with your body, nervous system, and mind together.

I strongly believe that lasting transformation starts with finally feeling safe enough to step into new ways of being.

Tell me a little about you! What brought you here, and what are you passionate about? 

My food just got bumped up after a long cut, and I’m SOO excited to keep growing and getting stronger before my return to the stage next year 🙌🏼

Here’s what my day of eats looks like right now:

Meal 1 🥭
Mango, cherries, vanilla coconut yogurt, cinnamon almond cereal, @sunbutter

Meal 2 🥔
Potatoes, zucchini, buffalo ‘chicken’, sriracha carrot hummus, salsa

Intra workout 🍊
On training days I have an orange, grapes, and an EAA/ HBCD drink

Meal 3 🍚
Tofu, rice, mixed veggies, Japanese bbq sauce, chili crisp

Meal 4 🥞
plant protein pancake mix, vedge nutrition cookies & creme protein, soymilk. Toppings: wild blueberries, walnuts, sugar free syrup

Tea ☕️
I use a blend of raspberry leaf & dandelion root daily, sometimes I add cacao powder and a splash of brown sugar almond creamer to make more of a hot chocolate. And a scoop of vedge nutrition collagen for an added 10g protein.

Shout out to my coach @thebodybuildingvegan for guiding my nutrition & training, and helping make this journey as enjoyable as possible every step of the way 🙏🏼

Our own mind is often the biggest limiting factor holding us back from reaching our true potential in all aspects of life, including our business and finances!

With just a little bit of the right advice from one of our Vegan Squad Coaches, like Melissa, you can learn the key to unlocking the financial abundance you desire.

Check out this testimonial from one of our clients, Pamela! By working with Coach Melissa, she was able to help her overcome the biggest roadblock on her path to success!

Are you also a vegan business owner who is working hard, but struggling?

We know how stressful and exhausting that feels…

And that’s exactly why we’ve created the vegan squad business Mentorship!

If you want more consistency, clarity, and sales without burnout, reach out to us. We’d love to meet you and help you be the most successful you can be!

A must stop for some of the best vegan biscuits and sandwiches that you’ll ever try.

They’ve really mastered the seasoning and crunch of their breading, while maintaining the texture and juiciness of the chick’n.

Everything is incredibly delicious, but you can’t come here and not order the biscuits and gravy- it’s the bestttt 😋

Here’s everything we ordered

- Crispy Chik Sandwich w Vegan Honey
- Buffalo Chik Sub
- Biscuits and Gravy
- Kale Cesar Salad

I really thought I would have to choose. Between being a foodie, being vegan, and building the physique I wanted.

I couldn’t have imagined that over 10 years later, I’d still get to try new restaurants, share meals with friends, enjoy dessert, compete as a vegan bikini athlete, and stay aligned with my values. And, reminder that you don’t have to be vegan to make a difference.

Every time you opt for a plant-based option, it’s a chance to choose a little more kindness for animals and our planet, while still enjoying incredible food.

So whether you’re vegan, veg-curious, or just looking to try something new, I hope this reminds you that compassion doesn’t have to mean giving anything up. And actually, you’ll probably gain a whole lot more 🥰🌱

Huge shoutout to all the amazing vegan businesses shown here and tagged. Thank you for doing what you do and making this so easy and enjoyable for so many people.

You can build muscle.
You can get strong af.
You can recover well.
You can step on a bodybuilding stage.
You can pursue big goals.

And you can do it all while choosing compassion every single day.

Rest doesn’t need to be earned. It’s yours, simply because you’re human.

Join us for Restore Within, a 2.5-hour virtual retreat made for women who are ready to slow down and come home to themselves.

Here’s what we’ll move through together:
- Mindset: Quieting Self-Doubt
- Identity & Energetics
- Heart-Opening Yoga
- Awakening Your Intuition Meditation
- Crystal Sound Bath

Come exactly as you are. This is your permission to soften, breathe, and tune inward.

Register for the Retreat!

Rosie has used every step of this prep to advocate for the animals, proving that you can build muscle, get strong, and step on stage without compromising your compassion.

We’re so proud of you and everything you stand for Rosie. Go shine out there! ✨

Coached by @thebodybuildingvegan

Share this message so others are inspired to lead with kindness and compassion on their own journeys!

Food to me is a genuine expression of joy, creativity, and compassion 💚 and one of my favorite ways to spread love in this world.

I was constantly longing to feel more aligned, confident, and fulfilled while believing I was doing everything wrong or wasn’t good enough.

I thought if I could just be more disciplined, consistent, and motivated, I’d finally become the person I knew I could be.

But every time I fell off, got overwhelmed, or couldn’t keep up with my own expectations, I took it as proof that I couldn’t trust myself to show up.

That maybe I just wasn’t capable of feeling better or creating the life I wanted.

What I wish I knew then is that I wasn’t failing. I was exhausted from constantly overriding my capacity and putting myself last.

And I know I’m not the only one who has felt this.

To the woman who shows up for everyone else, but struggles to choose herself.

The woman who carries everyone’s needs, emotions, and expectations while running on empty.

The woman who has dreams and a vision for her life, but feels like she has nothing left to pour into herself..

I want you to know: you don’t need to keep pushing harder and hoping something changes.

You need to feel safe enough to trust yourself.

That’s what changed everything for me.

Learning to listen to my body instead of overriding it.

Working with the parts of me that believed I wasn’t enough.

Creating evidence that I could trust myself through small promises I actually kept.

And allowing myself to receive support instead of believing I had to figure everything out alone.

Becoming this version of me didn’t happen through hating past versions of myself.

Everything shifted when I chose to come home to the version of me who operates from love, worth, and belief.

If you’ve been feeling stuck in people-pleasing, burnout, self-doubt, or constantly feeling behind, @vegansquadcoaching created a space just for you.

This Sunday, I’m hosting a free Self Love & Self Worth group hypnosis to kick off the Empowered Wellness Sisterhood:

A women’s only space to reconnect with yourself, release what’s been weighing you down, and practice choosing yourself.

Comment WORTHY and I’ll send you the details 🤍

Save this for your next trip to the L.A area. I also added all the IG handles of the restaurants to make it easier for you. 

1 -@veggiegrill Pesto Chik’n Parm Sandwich, Buffalo Chik’n Tenders, Steak Fajita Quesadilla. Still dreaming about those buffalo tenders.

2 -@makinvegan Shrimp Pop. I’ve never had anything like this- a must try! 

3 -@makinvegan Shoyu-Ramen. This bowl was MASSIVE. The vegan egg was so tasty.

4 -@tvjkitchen Hot Drum Sticks. BEST vegan wings I’ve ever had- the sweet, sticky sauce was out of this world.

5 -@tvjkitchen Chicken Burger. The texture of the chicken was perfection.

6 -@tvjkitchen Breakfast Burrito. So flavorful and hearty.

7 -@tvjkitchen Chocolate Chip Pancakes. Sweet perfection.

8 -@cafegratitude BBQ Jackfruit Hawaiian Torta with Smashed Potatoes. This sandwich was light, but full of flavor.

9 -@cafegratitude Blueberry Protein Pancakes. The almond ricotta and blueberry compôte were next level! 

10 -@cafegratitude Truffled Mushroom Bianca Pizza. Truffled almond béchamel, doublebatch almond ricotta, and almond burrata.. a white pizza dream come true!!

11 -@cafegratitude Chocolate Coconut Cream Cheesecake. Not overly sweet, but full of flavor- just right.

12 -@cafegratitude Hawaiian Pizza & Blackened Tempeh Caesar Wrap. No such thing as too much pizza, this was another delicious choice.

13 -@doomies Fried Chicken Meal: Leg & Breast, Mac & Cheese, Chili Cheese Tots. They weren’t kidding when they said vegan gluttony. I can’t pick a favorite, every bite was amazing.

14 -@nativefoodspalmsprings BBQ Brisket Burgers, Mac & Cheese, Salad, Chicken & Waffles, Crunchwrap with Sweet Potato Fries, Chicken Bacon Avocado Club. The seitan brisket was next level, making this one of the best burgers I’ve ever had! 

The last restaurant is near Joshua Tree, but I included it here because it’s SO worth the drive!

Looking for incredible vegan food, unique local businesses, and an inspiring community? This is the event you don’t want to miss!

Join us for an afternoon filled with:

✅ Delicious plant-based eats from some of Tampa Bay’s favorite vegan vendors

✅ Handmade jewelry & unique local businesses

✅ Vegan fitness and nutrition experts

✅ Authentic Mexican cuisine

✅ Fresh grab-and-go organic meals

✅ Award-winning comfort food

✅ Yoga & Circuit Workout (Indoors!)

Whether you’ve been vegan for years, you’re vegan-curious, or you simply love amazing food and supporting local businesses, there’s something here for everyone.

📍 Largo, FL
📅 Saturday, July 18
⏰ 11:00 AM – 3:00 PM
🎟️ FREE to attend!

Bring your friends, your family, and your appetite 😋

We can’t wait to see you there! 💚

LINK TO THE EVENT DETAILS WILL BE IN THE COMMENTS

This Summit Is For You If You Want To…

- Lose fat and feel better in your body.

- Build muscle and get stronger.

- Know you're getting enough protein.

- Have more energy during the day.

- Improve digestion and support your hormones.

- Feel confident when you look in the mirror.

- Look stronger.

- Feel proud of your body.

- Look and feel younger as you get older.

- And show the world what a strong, healthy vegan looks like while saving animals & the environment.

You'll learn simple, practical steps from expert vegan speakers including doctors, athletes, nutrition experts and leaders in the vegan movement.

Become part of a growing movement showing the world that vegans can be strong, healthy and thriving

RSVP for free NOW!

When I started this journey, I was honestly scared I’d have to give up my favorite foods. I thought plant-based meant restriction, less enjoyment, and missing out. Because that’s the narrative that goes around.

Oh how different things actually are 😍

There are SO MANY amazing plant-based options now, and you don’t have to label yourself to enjoy them.

Over 10 years ago, I was just curious. I bought vegan chicken tenders, cheeses, and started recreating the comfort foods I loved.

And now, I still get to eat foods I love, while supporting businesses that are creating incredible options

If you’re even a little curious, just try the plant-based option next time 😉 Shoutout to some of the amazing businesses making this so easy and delicious 🌱🫶🏼

@theveganhalalcart - gyro & spread

@bakedvegan_gnv - chocolate cherry cinnamon rolls

@lotusveganpinellas - mozzarella sticks

@erinmckennasbakery - chocolate lava cupcake

@vegangatorfoodtruck - crispy chick’n sandwich

@cinnaholic.southtampa - biscoff cheesecake cinnamon roll

@dinasvegandelianddesserts - smokin Joe Philly cheesesteak

@lachiavegana - coconut guava cake, cafe con leche parfait, ‘nutella’ cheesecake

@breadsonoak - biscuit tower

@frenchmen_street_food - fried green tomato po’boy & chickn sandwiches

@rabbitholelife - smoke in the woods

@vertical_diner_slc - pancakes, biscuits, mac & cheeze balls

@valkyriedoughnuts_stpete - doughnuts & apple fritter

@thegreentable_npr - creamy peppercorn steakhouse

@loveamaropizzeria - J.P.R. & hot ho-ney & pineapple pizzas

@vegangatorfoodtruck - cowboy burger

Let me know what I need to try next.

This is exactly what the Vegan Squad Coaching Scholarship is for.

But it’s not for everyone.

To qualify, you need to:

* Already be working out (or ready to start immediately)

* Be willing to follow a structured meal plan

* Actually want results, not another “start and stop” cycle

If that sounds like you, apply at the link below.

Vegan Squad Coaching has helped hundreds of vegans improve their health, physique, confidence, and consistency through personalized coaching.

Whether your goal is fat loss, muscle gain, improving your health, or finally becoming consistent, our coaches build a plan around your specific lifestyle and goals.

We only have a limited number of scholarship spots available this month and applications will close once they are filled, so if you’re serious, don’t wait.

And if you are already working with a Vegan Squad Coach and want to share this offer with a qualified friend, feel free to forward this post to anyone who could benefit from our team!

https://api.leadconnectorhq.com/widget/form/ErPzC76OM0qSR5vP7DjR

As a vegan of 10 years, I’ve definitely learned the hard way that it’s better to be over prepared than underprepared.

Nothing is worse than being out and about for hours without access to any protein sources, or any vegan options at all.

Now, I prioritize getting enough protein and micronutrients whether I’m on the go or not, so that I can consistently stay satiated and on track with my nutrition goals. 

Here are some of my top suggestions of foods to keep on hand:

- High protein vegan meal prep. Nothing beats a balanced, whole food plant based meal. 

- Protein powder

- Protein bars- My favorite are NuGo bars. The NuGo Slim Bars are such an easy and tasty way to get a quick 16-17g protein. 

- Fruits- I always have fruit on me for fiber, micronutrients, and to keep my digestion on point. Plus, I just really love fruits. 

- Coconut water- I drink this just about daily. It’s an incredible source of potassium! Great for electrolytes and hydration.

- Gummies- They’re a fun and easy carb source. Rice cakes do the trick too.

You will need:⁣
⁣
- 40g rolled oats ⁣
- 40g Vegan Pumpkin Spice protein powder*⁣
- 80g pumpkin purée⁣
- 5 oz unsweetened soymilk⁣
- 2 Tbsp Pumpkin Spice dairy-free creamer⁣
- 10g (1/2 Tbsp) pure maple syrup⁣
- 3g (1 tsp) chia seeds⁣
- 1/2 tsp pure vanilla extract⁣
- 1/2 tsp cinnamon⁣
- 1/3 tsp sea salt⁣
⁣

*can sub for 40g vegan vanilla protein powder + pumpkin pie spice to taste- start with 1/2 tsp⁣
⁣

Mix all ingredients in a container of your choice. Put in the fridge overnight and enjoy the next morning

⁣
Macros: 445 cal, 35 P / 50 C / 12 F, 10g fiber⁣
(not including optional toppings)⁣

⁣
You could easily mix and match toppings to suit your preference. I’ve done Granny Smith apples with cinnamon- my fav, pecans, vegan chocolate chips, a drizzle of nut or seed butter, berries, or vegan Greek yogurt.

⁣
You could even do vegan whipped cream for the full pumpkin pie vibes 🥧⁣ they’re so good no matter what you top em with.

Ever get bored of your usual staples and want to switch things up? But don’t want to put a ton of time or effort into making complex recipes with a bunch of different ingredients?

You’ll loveeee this easy, healthy, and delicious vegan pineapple fried rice.

- Tempeh
- Edamame
- Peas + carrots
- Pineapple
- Rice

Stir fried with a little sesame oil and teriyaki sauce 🍲

Topped with shredded coconut 🥥

What’s one of your favorite go to meals?