What I Eat in a Day as a Vegan Woman Over 50 (2,498 Calories, 128g Protein)

I'm 50, I've been vegan for 30 years, and I'm prepping for my first fit model competition — currently in a building phase, which means I'm eating to grow muscle. In this video I walk you through every single thing I ate on a Tuesday: 2,498 calories, 370g carbs, 69g fat, and 128g of protein — straight from my MyFitnessPal, meal by meal, plus exactly where my protein comes from as a vegan.

If you think plant-based competitors live on plain tofu and broccoli, this one might surprise you. I also explain why I'm eating 370 grams of carbs without fear — carbs are fuel for training, and in a building phase, fuel is the whole point.

One important note: these macros come from my coach and they're built for my body and my phase. When I start cutting for stage, the numbers will look completely different — and I'll film another one of these so you can see the contrast. Don't copy my plate; use it as proof of what's possible on plants.

If you want to find your own starting numbers, my free Know Your Numbers guide walks you through your macro baseline in about five minutes: plantandpractice.com/know-your-numbers.

And if you're a woman 45+ who's overwhelmed by conflicting nutrition advice and wants a plan built around you, that's exactly what I do in my 1:1 online coaching: plantandpractice.com/apply 💚