Jehina Malik – the pro bodybuilder who has never eaten meat

Lean chicken, natural yogurt, low-fat cheeses – if you were to look in your average bodybuilder's fridge, this is what you’re likely to see filling the shelves. Fitness experts argue these high-protein foods are essential to building a muscular, toned physique. Well, pro bodybuilder Jehina Malik has a different take.

Image Credit: Instagram @ifbbprojehina

A vegan since birth, Malik has not only never eaten meat but has never eaten animal products of any kind. That means no cheese, milk or honey. Despite this, she has been able to build an award-winning body without consuming any of the common high-protein bodybuilding foods.

Image Credit: Instagram @ifbbprojehina

In 2013, she achieved first place in women's physique and secured the overall victory at the NPC Eastern USA Bodybuilding Championship. The following year, at her inaugural international event, Team Universe, she earned a Pro Card from IFBB, marking a historic moment as the first lifelong vegan bodybuilder to achieve this recognition.

Image Credit: Instagram @ifbbprojehina

This distinguished accomplishment stands as her most cherished milestone in her career. By 2019, she had participated in three competitions as an IFBB Pro Physique contender.

Image Credit: Instagram @ifbbprojehina

Veganism is a fundamental aspect of her beliefs, and she remains unwavering even in challenging situations such as during travel. Unlike many other vegan athletes, Jehina did not adopt veganism later in life; rather, she was born into a vegan family.

Image Credit: Instagram @ifbbprojehina

“Being raised vegan was second nature for me and my five other siblings as being vegan was the only way of life we knew of” Jehina told Great Vegan Athletes. “We always had a garden in our back yard which we ate lots of fresh veggies daily. My parents would buy fresh soybeans and tofu from Chinatown as back then it was pure and not GMO like it is today.”

Image Credit: Instagram @ifbbprojehina

“I never was curious or wanted to change my lifestyle as animals in my opinion were not meant to be eaten, animals never been a food choice to me. What motivates me to continue being vegan is proving to the world that you can be strong and healthy without eating animals. I’m living proof!”

Image Credit: Instagram @ifbbprojehina

To get her muscular physique, Malik trains every day – even on rest days. Her program centers around ”‘going hard in the gym with my resistance training” as well as key big lifts such as squats and deadlifts. On rest days, she will do some light cardio and swimming.

Image Credit: Instagram @ifbbprojehina

So the big question is, what does she eat? Well, it depends on whether she’s competing or not. During competition time, she will typically start the day with a protein powder loaded oatmeal and cashews. Lunch will consist of tofu, brown rice, steamed broccoli and spinach, according to the ‘Vegan Bodybuilder Revolution’ podcast. 

Image Credit: Instagram @ifbbprojehina

Dinner will usually be based around tempeh, mixed greens and a careful portion of potatoes.  Tempeh is much higher in protein than tofu – around 20g per 100g compared to tofu’s 8g – almost comparable to beef steak which is around 25g per 100g.

Image Credit: Instagram @ifbbprojehina

During the off-season her meals will likely be based around potatoes and tofu, or couscous with vegan chicken and broccoli, while other meat substitutes like the impossible burger are go-tos when dining out with friends.

Image Credit: Instagram @ifbbprojehina

Cashews are her favourite food, according to GenV, and she will regularly add these to her meals or use them for snacks during the day, providing an additional protein source.

Image Credit: Instagram @ifbbprojehina

Despite her dedication and impressive trophy collection, it hasn’t all been smooth sailing as a car accident derailed her career by a few years. While on foot, Malik was hit by car and almost died in 2017. It took over a year of rehabilitation to get her back on her feet.

Image Credit: Instagram @ifbbprojehina

Today Malik works as a personal trainer and boasts an Instagram following of almost 46,000, serving as a pillar of the vegan fitness industry. 

Image Credit: Instagram @ifbbprojehina