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Tamara Marie 🌱 Plant-Based Nutrition & Fitness Coach

@tamaramariemd

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🥇💪🏽PNBA Pro Bodybuilder 🌱 vegan 🎙podcaster 💜 mom 🧘🏾‍♀️ meditator 🎭 comic
📲 Apply for 1:1 Coaching 👇🏾 @plantempoweredfitness

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Trying to get more plant-based protein in your meals? 🤔

Most vegans think rice & beans or a handful of nuts is a good protein source 🥜🍛

The problem is, these come PACKED with extra calories, carbs, and fats 😮

If you focus on LEAN sources of plant-based protein, you'll be able to hit your macros without going WAY over your energy needs for any given day.

💪🏽🌱 Want my free guide to plant-based protein swaps for animal proteins? DM me or Comment 'PROTEIN' below by @tamaramariemd

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4 years ago

Wrapping up my second show of the season with three 1st Place Medals and my Pro Card in Women's Figure Open 🏆 and qualifier for the Natural Olympia! ✈️ Vegas here I come 💪🏾🌱

🥇 Women's Figure Open (Pro Qualifier)
🥇 Women's Figure Masters 40+
🥇 Women's Figure Classic

I can't wait to share more about the weekend. Just getting started!

👙 Suit @crystallini_bikini
👁👁 Lashes @spoiledgirllashes
💄 Makeup @tylerpreyerbeauty
💊 Supplements @fit40formula

#veganbodybuilder #figurecompetitor #womenwholift #plantpowered #plantpoweredathlete taken in Surprise, Arizona by @tamaramariemd

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3 years ago

I competed in my first show this year at age 40 😎

I'm gearing up for my 2023 season, and what drives me isn't JUST showing what's possible on a 100% plant based diet 🌱💪🏾

I'm grateful for this sport and being able to help other women get in the best shape of their lives in a compassionate way that promotes health and has a positive impact on their families.

It's been the most difficult, fun, scary, and rewarding thing I've ever done.

In 2023, I'm challenging myself to grow more as an athlete, nutrition & fitness coach, and a human.

Perfection doesn't exist, but I'm determined to keep moving forward ✨️

#vegan #veganstrong #bodybuilding #ocb #ocbcatonsvillrconquer #figurecompetitor #2023 #goals #coach #fitover40 #plantpowered #plantstrong by @tamaramariemd

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4 years ago

🍠💪🏽High-protein sweet potato dessert ✨ (and no, the husky still doesn't get any 🚫🐾)

All you need:
🍠 sweet potato
🍦 protein shake OR
🥛 plant-based milk (almond/soy/oat)
🌱 vanilla protein powder
🤏 dash of cinnamon

Mash it, mix it, enjoy — tastes like a creamy pudding yum 😋 (it's basically sweet potato pie 🥧 without the crust)

Save this for your next sweet tooth craving

DM me if you want a link to my custom True Nutrition Vegan Vanilla protein powder blend (almost zero carbs + adaptogens)

#highprotein #plantbased #veganrecipes #sweetpotato #healthydessert proteinrecipes huskiesofinstagram dogtax by @tamaramariemd

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a month ago

On my way back home from Vibrant Vegan Festival @vibrantveganfest ...

On the way to the airport, my Uber driver Oscar told me how he had lost 50 lbs in the last year and would love to be vegan, but he said it was too hard

And he's right...

It can be hard to be vegan in a world that normalizes cruelty and turns a blind eye to violence 🔪

It can be hard to be vegan when you're tired of your friends turning into nutritionists overnight, suddenly overwhelmed with concern over your protein intake 💀

It can be hard to be vegan when people project their insecurities on you and, unprovoked, confess all of their failures at eating healthy and justifications for meat eating 🫣

But not when you realize you're not alone 👐🏽

When you meet other people and know that you're not crazy for making a sincere effort to live better when you know better 🦸🏾‍♀️

When you meet other people that are genuinely excited when you randomly make a dessert with sweet potatoes, cinnamon, cashew creamer and @vedgenutrition vanilla ice cream protein powder 🍨

It can be hard to be vegan if you're trying to do it all on your own 😔

But the good news is you don't have to 🫶🏾

#vegan #plantbased #fitvegan by @tamaramariemd

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a month ago

Why am I like this??? 😂😂😂

@vibrantveganfest

#VeganComedy taken in Kansas City, Missouri by @tamaramariemd

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a month ago

Amazing high protein vegan pizza 🍕 during my UK visit

Shout out to @doughbellsco for getting my pizza dough shipped to Manchester 🙏🏾

And it was super easy to find vegan mozzarella at a store in walking distance from our "flat" (I know, I sound super British, I mean Bri'ish 🇬🇧)

One of my favorite things about traveling is finding new places to try vegan food 😋

It honestly makes me sad when people who know better told me they "had to" go back to eating meat -- especially when there are so many tasty and readily available plant-based protein options

I'm lazy about plenty of things, but not when it comes to what I put in my body. There's no nutritional reason to eat dead animals. Period. by @tamaramariemd

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2 months ago

🌱 Trying new food when traveling never gets old! Stopped at @planta in NYC after deciding on a last-minute trip to Broadway to see Don Cheadle is a play called Proof. Phemonal cast and performances! 🎭

Watermelon tofu feta salad 🍉, vegan beef & broccoli 🥦, and matcha cheesecake were all amazing 😋

When people say it's hard eating plant-based in 2026, I really don't get it. I've traveled the world 🌎 and have never been unable to find something great to eat. taken in Planta Queen, Nomad by @tamaramariemd

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3 months ago

🎤 Had a blast at Locally Sourced Comedy at Pitango Bakery last weekend. Thanks @michaelfurrcomedy for inviting me! Great crowd and it was fun to share the stage with the hilarious @yourpalsalyers and @jennyandthelibrarians. Proud to be a graduate of the inagaural class of furr babies 😆 taken in Pitango Bakery + Café by @tamaramariemd

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7 months ago

How to Eat Out AND Hit Your Fat Loss Goals 💪🏾

Ever feel like you have to choose between your social life and your health goals? 😫

Donnie (@fitandfiercewithdonnie) shares the brilliant, simple hack she used while getting ready for her show so she wouldn't have to "skip a girls day."

🏃🏾‍♀️‍➡️ The "On-the-Go" High-Protein Hack...

1️⃣ Pre-cook your fave plant-protein (like @daringfoods or @abbotsbutcher) 👩🏾‍🍳

2️⃣ Put it in a small container in your bag 👜

3️⃣ At the restaurant, order a simple salad (no dressing) 🥗

4️⃣ Add your own protein on top! 🍽️

You can make your own Vegan Chicken Caesar or add "Tofu Croutons" (like I do) for an instant 30g+ protein boost! It's a game-changer for staying on track.

What's your go-to hack for staying on track when eating out? Share it in the comments 💬

Want more of these real-world tips for women 40+?

Comment "PROTEIN" below and I'll send you a list of my favorite plant-based proteins👇🏾

#highprotein #plantbasedprotein #strongafter40 #fitover40 #eatingouthealthy #veganhacks #fatloss #musclebuilding #mealprep #plantbased #healthyrecipes #daringfoods #abbotsbutcher #veganbodybuilding #competitionprep by @tamaramariemd

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a year ago

Her "Quick & Easy" High-Protein Fat Loss Meal 💪🏾

This is the exact meal that had my client saying "I'm already salivating" while getting ready for her first bodybuilding show! 🤤

It's a "quick & easy" high-protein recipe that's so flavorful, she doesn't even need sauce.

Her simple meal...

Plnat-based protein (like tofu or tempeh)
Steak seasoning
A dash of turmeric
Served with broccoli 🥦

She said she gets most of her protein from this simple meal—proof you can eat for strength and pleasure.

What's your go-to "no sauce needed" high-protein meal? Drop it in the comments! 💬

#highprotein #plantbasedprotein #strongafter40 #fitover40 #womenwholift #highproteinmeals #mealprep #plantbased #healthyrecipes #fatloss #musclebuilding #proteinpacked #veganrecipes by @tamaramariemd

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a year ago

This Soy-Free Tofu Has 64g of Protein?! 🤯

Looking for a high-protein, plant-based option... but want to avoid soy?

You have to hear about this soy-free, fava-bean-based tofu from @bigmountainfoods!

It's a complete game-changer:
✅ 64g of protein per block
✅ Almost NO fat (unlike most soy-based tofu)

My favorite way to make it is to chop it up, add nutritional yeast, a little olive oil, and throw it in the air fryer to make "Fava Fries" 🍟

It's the perfect high-protein, low-fat meal to fuel your strength goals and help with fat loss, especially for women over 40.

Have you ever tried fava-bean tofu? Or what's your go-to soy-free protein? Drop it in the comments! 💬

🤔 Want more of my favorite high-protein, plant-based finds? 🎙️

👇🏾 COMMENT 'TOFU' BELOW AND I'LL SEND YOU THE LINK TO THE FULL EPISODE

#highprotein #plantbasedprotein #soyfree #tofu #strongafter40 #fitover40 #womenwholift #highproteinmeals #mealprep #plantbased #healthyrecipes #fatloss #musclebuilding #proteinpacked #veganrecipes #airfryerrecipes #bigmountainfoods by @tamaramariemd

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1

a year ago