Heard of TikTok stars Charli and Dixie D'Amelio? Of course you have. They've got 98 million and 43 million followersand climbing. Casual. And with more than 6 million followers herself, their mom, Heidi, is a star in her own right.
Charli and Dixie no doubt got their viral dancing queen skills from their mama. Heidi grew up dancing competitively and has always loved working out.
Two years ago, though, she totally transformed her bod with a 28-day fitness and nutrition challenge that involved shifting away from animal foods and hitting the weights hard. Since then, she's eaten mostly vegan. "I am plant-based, but I'm not perfect," she tells Women's Health. "You know, a piece of cake will do me in, but I always go the plant-based route if it's available."
She also considers food workout fuel. "Eating plant-based and lifting weights, I always get concerned about not getting enough protein," she says. "I want to be able to get through workouts, so I need to make sure I'm eating enough."
Well, if you've ever seen Heidi on TikTok, you know she pulls it off. The 48-year-old dances right along with her social media pioneering teen daughtersand says feels more energetic than ever.
Here's what Heidi eats in a day to keep up with her fast-paced fam.
Heidi gets a jump on every day by hydrating. "I usually start with a huge glass of water," she tells Women's Health. "I don't drink coffee or tea."
From there, around 8 or 8:30 a.m., Heidi has her first meal. "For breakfast, I have protein oats," she says. To make 'em, Heidi preps regular old-fashioned oats with water and then adds a scoop of mocha-flavored Vega Sport plant-based protein powder and a spoonful of peanut butter. (Sometimes she swaps in a chocolate- or vanilla-flavored, but mocha is her fave.)
Next, it's usually time for a strength training workout (and a post-workout refuel). "If I hit the gym next, I follow it up with a protein shake," Heidi says. Since her workouts focus on lifting heavy, Heidi knows replenishing her muscles post-sweat is key.
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By 11:30 a.m., Heidi is hungry, which means it's time for her midday meal. "Lunch will be kind of all over the board," she says. "I do like a nice big lunch."
One of her fave recipes: "this tofu scramble that I found on The Sculpted Vegan," she says. "She's vegan, she does lifting, and I really love following her stuff." The simple, delish meal mixes up tofu with spinach, quinoa, veggies, and sesame seeds or toasted sunflower seeds.
Heidi logs this meal (and her other eats) on MyFitnessPal to make sure she's nourishing herself properly. "I like to make sure I have good meals that are full of protein and will sustain me," she says.
For between-meal munching, Heidi sticks to fresh fruits and veggies. "We always try to have fresh produce, like snap peas, carrots, and lots of fruit in the house," she says. "We always have it out and usually out of boredom more than hunger I'll snack on that throughout the afternoon."
That said, Heidi prefers to stick to more formal meals and tries to put the kibosh on random snacking.
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For Heidi, dinnertime usually lands around 6 or 7 p.m. "I am a sucker for a good bean burger," she says. "I like it on a bun with pickles, caramelized onions, and maybe some vegan cheese." When she wants to mix things up, though, she uses her burger as a salad-topper.
Dinners eaten out usually offer plenty of new plant-based options for Heidi to explore. "I like to see if they have something vegan; I like to try new things," she says. "[Restaurants] usually have some sort of vegan burger or something like a cauliflower steak. Or, I'll do a spaghetti squash with sauce red sauce. I love that." Plenty to choose from.
Early dinners mean Heidi often squeezes in a bit more protein later in the evening. "Before bed, I'm hungry again, so I'll do a protein shake," she says. "I cannot sleep if I'm hungry."
That said, she also knows just how to appease her sweet tooth when it comes calling. "When I eat, I always love to follow it up with a little something sweet," she says. "Lately, I've been making a big fruit salad for the end of the night with whatever we have. I'll put in a big bowl and we all have some."
If fruit doesn't quite jive, Heidi opts for a bit of a Hu Salty Dark Chocolate bar. "One bite is all I need," she says.
And, though alcohol isn't usually a part of Heidi's routine, she is game to try out a fun or interesting cocktail when out to eat.
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Heidi D'Amelio's Plant-Based Diet Involves Plenty Of Protein To Fuel Her Workouts - Women's Health
