When Bria Shaw transitioned to a vegetarian lifestyle, she worried she’d have to sacrifice her strength training goals. “All I heard was that vegetarians couldn’t build muscle,” she says. “I was determined to prove that wrong.”
Bria started small—swapping in plant-based proteins like lentils, tofu, and tempeh—but quickly realized that just eating more beans wasn’t enough. She had to be intentional about both what she ate and when.
“I started planning meals like workouts,” she laughs. “Strategic and focused.”
Her go-to meals were simple but powerful: quinoa with black beans and avocado, tofu stir-fry with broccoli and edamame, Greek yogurt (before she went fully plant-based) blended with chia and almond butter. Post-workout shakes included pea protein and frozen berries.
Beyond food, Bria paid attention to how she felt. “If I wasn’t recovering well, I adjusted,” she says. “Vegetarian athletes can absolutely thrive—but you have to listen to your body.”
After six months, her progress spoke for itself. More definition, better stamina, and a deeper connection to her meals. “It’s not about mimicking a meat-based diet,” Bria says. “It’s about finding your own fuel and making it work.”
Today, Bria coaches others through the same transition. “Strong, plant-powered, and proud,” she says. “That’s the new standard.”
