These Are Ronda Rousey’s Typical Breakfast, Lunch And Dinner Meals, And I Would Not Be Satisfied

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Ronda Rousey’s impressive WrestleMania debut last night won the respect of many wrestling fans. The 31-year-old’s transition from UFC to fiction fighting is proving to be a promising career change. And although Rowdy Ronda will likely never fight professionally in the octagon again, the UFC legend is still subscribing to a strict dieting regiment.

Over the years, Rousey has incorporated various diets into high-intensity training lifestyle. She has long been a supporter of the Warrior Diet, a nutrition and exercise plan that consists of spending the majority of one’s day fasting or under eating and then hawking down a large meal at night. The diet was created by a soldier of the Israeli Special Forces who gained inspiration from the warrior societies of Sparta and Rome, whose soldiers would spend the entire day hunting, gathering or fighting (thus not eating), and at night would pig out on meats and vegetables. The diet is believed to lead to weight loss and increased energy.

Rousey has also subscribed to the Dolce Diet, a meal plan put together by her nutritionist, Mike Dolce. The plan marries a meal plan and custom workout routine that promises you’ll lose up to 21 pounds in 21 days.

Business Insider obtained the typical breakfast, lunch and dinner consumed by the former UFC Women’s Bantamweight Champion. It looks much different than mine, a skinny-fat man.

Here is her daily consumption:

Rousey starts her day with a coffee, finished with grass-fed butter, raw coconut oil, stevia, and cinnamon. She says that, regardless of what her nutritionists and trainers say, it is “the only thing” she cannot “fudge on.”

Breakfast is Rousey’s favorite meal of the day, because it’s the biggest.

A typical breakfast for Rousey includes a bowl of chia seeds, hemp seeds, oats, agave nectar, almond butter, raisins, and cinnamon.

On fight mornings, Rousey’s morning meals differ slightly.

“I wake up, make myself this Ezekiel wrap with almond butter, honey, and banana… and then go right back to sleep,” she says.


Rousey will eat toast with scrambled eggs, red peppers, tomatoes, spinach, avocado, mushrooms, and turkey bacon. Grass-fed butter would be used as a spread.

Mid-day snack: sweet potato yam chips or greek yogurt, chia seeds, and agave syrup


A standard dinner consists of 6 ounces of ground turkey, red and green bell peppers, avocado, hemp seeds, beans, cayenne, and chili pepper.

Now if you’ll excuse me, I need to finish these flaming hot Cheeto’s and ice cold Dr. Pepper.

Ronda Rousey Workout Routine

Last updated on October 26th, 2017 at 10:29 pm

BONUS: Download the FREE Ronda Rousey Workout Routine PDF

I first thought of Ronda Rousey because we just saw Terry Crews’ workout routine, and thinking back the badass cast of Expendables made me think of the badass women casted.

That being said, Rousey’s badassery is not confined to just Expendables (much like the rest of the cast).

Rather than list her credentials though…alright fine we’ll talk a bit about it…

Here’s how Wikipedia portrays her (to make it a bit easier for both of us):

Rousey was the first American woman to earn an Olympic medal in judo (Bronze), which she won at the 2008 Summer Olympics in Beijing. She is the former UFC Women’s Bantamweight Champion, as well as the last Strikeforce Women’s Bantamweight Champion. She won 12 consecutive MMA fights, six in the Ultimate Fighting Championship (UFC), before suffering her first loss to Holly Holm in November 2015; she won 11 of those fights in the first round, nine of them by armbar submission.

Oh, and she is also awesome enough to not only have touched the screen for Expendables 3, but also Furious 7. I’m sure Vin Diesel didn’t mind having her on set.

Ronda Rousey Stats:

Height: 5’7

Weight: (approximate) 135 lbs.

Age: 30 yrs. old

Standing a bit taller than the ladies like Scarlett Johansson, Olivia Munn, Natalie Portman and Emilia Clarke, Rousey is right there with the ladies like Caity Lotz, Katie Cassidy, and Daisy Ridley. But, don’t worry, we also have Gal Gadot and Jennifer Lawrence who make her height nice and even for SHJ (they’re taller!).

And, as a forewarning that I like to give now: this routine is not based on height or weight, these stats are just put up to give you an idea, and this can be used for any physique.

Ronda Rousey Diet and Nutrition

Lucky for us, the combination of Muscle and Fitness with Cosmopolitan give us a great insight to what Ronda Rousey’s diet is like.

Before I go ahead and give you all that research though, I want to first give you the opportunity (as always) to utilize the Nutrition Pillars here on SHJ.

We know a diet is about sustainability and forming habits, so if Rousey’s nutrition doesn’t seem like it’s exactly for you: you have options.

Here’s what Muscle and Fitness has to say about the diet:

The diet encompasses whole foods that work to preserve muscle mass while expediting recovery time – tailored to meet your personal goals. Rousey tells the site, “It’s not really so much for tastes as it is for, like, sustenance… I’m just happy to have a full stomach. It’s not a bad thing to feel full and feel satisfied – you’re supposed to.”

And, the daily diet plan looks a lot like this:


  • Chia Bowl: 2 tbsp chia seeds, 2 tbsp hemp seeds, 2 tbsp oats, agave nectar, 1 tbsp almond butter, ¼ cup raisins, and cinnamon.
  • Coffee: grass-fed butter, raw coconut oil, and stevia. Top with cinnamon.


  • Egg Scramble on Bread: 2 scrambled eggs with red peppers, tomatoes, spinach, avocado, mushrooms, turkey bacon, Ezekiel bread and grass-fed butter.


  • Turkey Chili: 6 oz ground turkey, red and green bell peppers, avocado, hemp seeds, ¼ cup beans, cayenne pepper, and chili pepper.


  • Greek Yogurt Bowl: Greek yogurt, 1 tbsp chia seeds, and agave.

With the full interview from Cosmo below:

Ronda Rousey Workout Routine Research

One thing we need to remember is that Ronda Rousey is a professional athlete. We can train to attain her physique, and work to make our workout and diet similar to hers, but we’re more than likely not going to be able to sustain the amount of training she puts in on a daily basis.

It’s similar to the way some of the celebs we see in the Workout Database who have a very short time to train and transform themselves into their Superhero physiques.

OxygenMag gives us some of Ronda Rousey’s movements that we are going to be incorporating within the routine, but further research reveals that her actual training is extremely intense. I will do my best to shape and form it to reflect her own, while also making it somewhat doable.

Bosu-Ball Squat and Press
Medicine Ball Pylo Push Ups

Oh, and obviously, you’re going to want to train like a fighter. So, if you want more videos and specific instructions into doing that (other than what I program here), you’ll probably want to check out our Fighting Coach Derek Mellino in The Superhero Academy, where he has his own Fighters Path programmed, and much more. gives us the details on how intense Ronda’s full routine is, and I’ll do my best to portray that with some quotes.

“When you learn how to throw a punch you’re throwing it with your whole body — your hips, your shoulders, your core is tight,” he said.

“You’re engaging maximum focus, maximum speed, maximum power.”

Firstly, we see the fighter training within her workout routine and this quote. Her trainer goes on to say:

“It’s not much weight so you’re not going to get so muscular, but you’re going to get toned,” explains Tarverdyan. “You’re conditioning your body.”

Rousey finishes her workout with ab work – sometimes doing up to 2,000 crunches per session.

“Abs you can do as much as you want,” says Tarverdyan. “She keeps the intensity very high!”

And, below we see a video of her INSANE KILLER Abs workout.

Don’t ask me why the title had to be like that…

Looking to step it up a notch?
Check out The Superhero Academy and start unleashing your inner SuperHuman.
Last Chance: Download the FREE Ronda Rousey Workout Routine PDF
Training Volume:
3-5 days
Rousey’s Workout Routine is formatted a bit different than what we’re used to seeing. I’m going to be giving you ONE Day to utilize. You will need to customize this 3-5 days a week, while also incorporating yoga, hiking, sports, and other forms of activity within your training as well.

Ronda Rousey Training Format

Warm Up:


Warm Up Punches and Kicks

10 Minutes of Jump Rope


Heavy Bag Work: Striking and Wrestling

12 rounds of simulating take-downs on the bag while punching, wrestling and changing directions every 90 seconds.

In the ring with the trainer:

Using boxing gloves, Rousey unleashes a series of punches against her trainer’s mitted hands.

The glove work usually lasts from 10-15 rounds of 3-5 minutes.

Tarverdyan said Rousey has been known to do 60 minutes of boxing without a break.

**Keep in mind the quotes from Tarverdyan we looked at earlier.**


3×10 Assisted Chin Ups

3×15 Bosu Ball Squat and Press

3×20 Medicine Ball Pylo Push Ups

High Intensity Ab Work


2000 Crunches

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How Ronda Rousey Is Training for the Biggest Fight of Her Life

Like any professional athlete, Ronda Rousey sees her sport as her life’s work-and she’s pretty damn good at it. (Which makes her one hell of an inspiration.) Rousey became the first U.S. woman to win a bronze medal in judo at the Olympics in Beijing in 2008. Then she quickly rose to the top of the Bantamweight class in the MMA and UFC world, winning 18 consecutive fights before suffering her first and only loss to Holly Holm in November 2015.

After that, Rousey went dark-her rise as an undefeated champ paused as quickly as the head kick that knocked her out in the second round of the Holm fight. She received some flak about her unsportsmanlike conduct and disappearance post-defeat, but the public didn’t forget about Rousey-she’s still considered “the biggest, baddest female fighter on the planet” by UFC President Dana White. She’s slaying it as the face of Reebok’s #PerfectNever campaign, which is all about redemption and fighting to get better every single day. And while Rousey isn’t trying to be perfect, she is trying to get her title back.

On December 30 in Las Vegas, Rousey is battling Amanda Nunes to regain the UFC Bantamweight Champion title in her debut fight since her devastating loss to Holm. If intimidation won matches, Rousey would have it on lock-her Instagram is full of #FearTheReturn posts sure to send shivers down your spine.

Needless to say, she’s been training harder than ever before for arguably the biggest fight of her career-but how hard is that exactly? We wanted to know what it takes to be the best female fighter in the biz, so we caught up with her coach Edmond Tarverdyan of Glendale Fighting Club in California, and asked how he’s gotten Rousey to “the best shape of her life.”

Rousey’s Training Routine

Before a fight, Ronda heads into a two-month training camp with Edmond, where everything from her workouts to her nutrition to her rest days are dialed in to optimize performance.

Mondays, Wednesdays, and Fridays: Rousey starts the day with two or three hours of sparring with an opponent (who must wear protective gear including head gear not only to protect themselves but to keep Ronda’s hands safe from injury. Yeah, that is how hard she punches.) At the beginning of the camp, they start training with three rounds, then work their way up to six rounds (one more than in an actual fight). That way, Tarverdyan has no doubt his athletes have enough stamina to work through the five rounds of a real match. Then they work back down, training for shorter rounds and pinpointing explosiveness and speed. In the evening, Rousey heads back to the gym for a couple more hours of mitt work (to fine-tune defensive moves and drills) or to the pool for a swimming workout. (Don’t leave the fighting to Rousey-here’s why you should give MMA a try yourself.)

Tuesdays, Thursdays, Saturdays: Rousey starts the day with judo, grappling, punching bag work, wrestling, and take-downs, and crushes another cardio session like a stair workout at UCLA or running. Closer to the fight, she trades that for skipping rope to take the force off her legs and to stay explosive and quick on her feet. Saturdays get an extra boost: Taverdyan says he likes having her do particularly hard physical exercise like long runs or mountain runs before her rest day.

Sundays: Sundays are for #selfcare, especially in an athlete’s world. Rousey regularly spends her Sundays in the ice bath, getting physical therapy, and seeing a chiropractor.

Ronda Rousey’s Diet

When your body is the only tool you need for your job, it’s crucial to take care of it from the inside out. Taverdyan says Rousey did blood tests and hair tests to find out which foods are best and worst for her body, and then that’s where Mike Dolce comes in-the so-called “patron saint of weight cutting” and weight management trainer to the MMA all-stars.

Breakfast: Rousey’s favorite is a simple chia bowl with fruit and, obv, some coffee. Post-workout she chugs coconut water with blackberries.

Lunch: Eggs are a lunch staple, and she’ll have some nuts, almond butter, an apple, or a protein shake as snacks.

Dinner: The night before a sparring session or an extra-tough workout, Taverdyan has Rousey carb up so she has energy that lasts through the rounds. Otherwise, she eats very healthy, well-rounded meals, but since she hit weight (145 lbs) months ahead of the fight, Taverdyan says she hasn’t had to be as strict with her diet.

Rousey’s Mental Training

When vengeance is on the agenda, there’s a lot of mental and emotional pressure that comes with the build-up to a fight. That’s why although Rousey’s been publicizing the fight a bit, she’s been much more focused on her training and less so on the media before her match with Nunes. “Media gets to you,” says Taverdyan, “and she’s always said the most important thing is winning the fight, so that’s what she’s focusing on right now.” (One exception: her amazing appearance on Saturday Night Live.)

But when it comes to mental training, Taverdyan isn’t worried about the mental pressure getting to Rousey. “Ronda has a lot of experience,” says Taverdyan. “She’s a two-time Olympian. She’s mentally always prepared because experience is a such a big factor in competition.”

He says they watch film of her opponents to strategize for any possible situation. Plus, he brought in the best sparring partners in the world-like Olympic boxer Mikaela Mayer-so Rousey knows how to crush challenges in the gym and feels fully prepared for anything that comes her way during the fight. The biggest weapon, though, is confidence.

“It’s always good for athletes to be reminded that they’re the best in the world, and if you don’t think you’re the best in the world then I don’t think you belong in this business.” Luckily, Rousey has that down pat. Let’s see if she can prove it yet again in the ring in Vegas.

  • By Lauren Mazzo @lauren_mazzo

Mike Dolce’s 20-Minute Morning


by Mike Dolce

How many times do you slap the snooze button on the alarm clock in the hopes of gaining a few extra minutes of sleep time? I’ve done it so many times, but never felt any more refreshed when I eventually dragged my tail out of bed.

Unfortunately, those extra few minutes in bed rarely convert to extra energy or productiveness. In fact, they often put you behind schedule and scrambling to get out of the house in the morning, leaving many of your goals and dreams as just that…dreams.

Here is the routine I have found most helpful to me attacking each day and ensuring I am able to accomplish an ever growing list of goals.


If I am going to wake up at 6am, I count backwards to determine what time I will go to bed. Personally, I function best off 9 hours of sleep. This means 9pm is lights-out at my house!


My alarm is always set for 6am but 9 times out of 10, my eyes open at 5:56am in anticipation of the day. I can’t quite explain this, but I’m sure many of you also have experienced this.


At 6am, I slide out of bed, trying my best not to disturb my wife or dog (they are both sleepy!) and make my way to the restroom. I relieve myself, step on my scale, record my morning weight and wash my face and hands with ice cold water.


When I walk into my office, I sit down in my chair, close my eyes and MEDITATE / VISUALIZE for 5 minutes to clear my mind and bring focus to my day. In this time, I often start by counting backwards from 300 and focus on deep inhales and forceful exhales. I set my alarm to a quiet, calming concerto from Johan Sebastian Bach to gently transition me from my bliss when the 5 minutes is up.


Next, I perform 10 minutes of non-stop, rigorous bodyweight exercise to get my heart pumping and metabolism moving. My routine consists of 1 minute each of Bodyweight Squats, Pushups, V-Ups, Burpees and Planks. I repeat this cycle twice for a total of 10 minutes and try to outperform my previous best every time I run through this. Each 1 minute exercise is an all-out sprint with perfect form.


Once completed, I sit back down (on a towel) and write down my personal GOALS for the day. These goals are personal to me and offer a challenge to my current skill set and comfort zone. These goals are not about taking out the trash or going to work, as those are basic responsibilities. I write down activities, education, exercises or acts of kindness that will make me a better person, husband, father, professional, friend and so on.


The last part of my day, is walking downstairs, flipping on my electric kettle and preparing a highly nutritious BREAKFAST BOWL to ensure I have all the nutrients I need to sprint out the door, ready to kick a$$!!!!

My personal Breakfast Bowl consists of:
¼ cup high fiber oat bran
2 tbsp chia seeds
2 tbsp hemp seeds
¼ cup raisins
¼ cup mulberries
½ cup blueberries
1 tbsp almond butter
*I also pour a cup of Caveman Coffee’s ‘White Gold’ spiked with 1 tsp of coconut oil.
(Go to and use promo code DOLCE to save 10% off your entire order.)

Power Breakfast Bowl- Looking for healthy breakfast ideas? This breakfast bowl is power packed with good -for -you ingredients like oats, chia seeds, blackberries, raspberries and nuts and seeds. A delicious way to fuel your body so you are ready to face whatever the day may bring. Besides being delicious and good for you, this Power Breakfast Bowl is also very easy to make. Can be made two ways! hot or cold.

This power breakfast bowl actually brings you two healthy breakfast ideas because depending your your mood, there are two ways to prepare this breakfast bowl: in the mood for hot oatmeal? or cold overnight oats?

1.The overnight version– called “overnight oats” (cold)
Requires just a few minutes to combine the ingredients together before bed- the magic happens in the refrigerator while you are sleeping. In the morning you’ll have a perfectly creamy, hearty, healthy bowl of cold cereal. Simply remove container from the fridge and top with fresh fruit, seeds and nuts. Adding just a touch of fresh mint adds a refreshing clean layer to this meal.

A closer look at the healthy toppings ( nuts, pepitas (pumpkin seeds), carob chips, dried cranberries, fresh raspberries and blackberries) Use any of your favorites.

2. The Stove-top version– (hot)
If you are in the mood for a HOT bowl of healthy oatmeal goodness, you can try the stove-top version of this recipe. Just as easy as preparing a bowl of regular oatmeal, but we’ll be amp’ing up the nutritional value by adding chia seeds. Chia seeds add extra protein, fiber, antioxidants, and Omega-3’s. Top with a dollop of Greek yogurt (or coconut/soy yogurt if keeping things Vegan) and fresh berries, nuts and seeds.

It’s easy…It’s good for you…and either way you choose (overnight or stove-top) you’ll be fueled up and ready to tackle the day. Hearty oatmeal for the breakfast win!

5.0 from 1 reviews Power Breakfast Bowl Prep time 5 mins Cook time 5 mins Total time 10 mins Author: Serves: 2 servings Ingredients

  • 1 cup rolled oats
  • 1½ cup vanilla almond milk ( or milk of your choice)
  • 1 Tablespoon Chia seeds
  • ¼ cup Greek vanilla yogurt (or coconut/soy yogurt if keeping it Vegan)
  • splash of maple syrup or honey
  • ¼ cup fresh blackberries
  • ¼ cup fresh raspberries
  • 2 Tablespoons mixed nuts (like almonds, walnut, hazelnuts) *
  • 1 teaspoon dried cranberries
  • ½ teaspoon roasted pepitas (pumpkin seeds) ( or sunflower seeds)
  • a few dark chocolate chips (optional)
  • chopped fresh mint (optional)

Instructions For Overnight Option- (cold cereal)

  1. In a glass mason jar, or container of your choice, add oats, chia seeds, almond mik, greek yogurt and splash or maple syrup or honey.
  2. Cover and refrigerate overnight ( at least 8 hours).
  3. In the morning, stir the oats and top with fresh berries, nuts and seeds, and fresh mint (optional)

For the Stovetop Option- (Hot cereal)

  1. In a medium pan over medium high heat, add almond milk, oats, chia seeds, ½ cup water. Bring to a boil. Reduce heat and simmer until oats are cooked (approx. 5 min.)
  2. Top with yogurt, fresh berries, nuts and seeds, mint (optional) and a drizzle with maple syrup or honey.

* organic trail mix can be substituted for nuts and seeds above. 3.2.2885

Breakfast Bowl
(A, H, G ,V)

  • ½ cup oat bran or buckwheat (G)
  • 1 cup blueberries
  • ½ cup strawberries
  • ¼ cup raisins
  • ½ sliced banana
  • 1 Tbsp. all-natural peanut or almond butter
  • 1 Tbsp. ground flax seeds
  • 1 pinch cinnamon
  • 1 cup water


  1. In a medium saucepan bring 1 cup water to boil.
  2. Reduce flame and mix in berries and oat bran, stirring often until desired consistency is reached.
  3. Mix in flax seeds, raisins and cinnamon.
  4. Pour into bowl and add peanut butter or almond butter and top with banana.
    Add in a dash of almond milk or water to thin out oat bran if desired.

Pitbull Pancakes
(A, H, G, V)

  • 1 cup Pamela’s Baking & Pancake Mix (or similar brown rice mix)
  • 1 large egg or egg alternative* (V)
  • 3/4 cup water
  • 1 Tbsp. coconut oil


  1. Follow the pancake directions on the back of the mix.
  2. Use coconut oil for the mix and to cook the pancakes.
  3. Serve with Fresh Berry Syrup.

NOTE: Add more water to batter for thinner pancakes. Less water for thicker pancakes.
Blueberry Pitbull Pancakes
(V, G, H, A)

  • 1 cup Pamela’s Baking & Pancake Mix (or similar brown rice mix)
  • 1 large egg or egg alternative* (V)
  • 3/4 cup water
  • 1 Tbsp. coconut oil
  • 1 1/2 cups fresh blueberries (mix into batter before pouring into pan)


  1. Follow the pancake directions on the back of the mix.
  2. Use coconut oil for the mix and to cook the pancakes.
  3. Serve with Fresh Berry Syrup.

NOTE: Add more water to batter for thinner pancakes. Less water for thicker pancakes.
Banana Flaxseed Pitbull Pancakes
(V, G, H, A)

  • 1 cup Pamela’s Baking & Pancake Mix (or similar brown rice mix)
  • 1 large egg or egg alternative* (V)
  • 3/4 cup water
  • 1 Tbsp. coconut oil
  • 2 bananas, chopped (add to batter before pouring into pan)
  • 1/2 cup ground flaxseed (add to batter before pouring into pan)
  • dash of cinnamon


  1. Follow the pancake directions on the back of the mix.
  2. Use coconut oil for the mix and to cook the pancakes.
  3. Serve with Fresh Berry Syrup.

NOTE: Add more water to batter for thinner pancakes. Less water for thicker pancakes.
East Coast Breakfast Toast
(A, H, G, V)

  • 1 egg (or egg alternative)
  • ¼ cup almond milk
  • 2 slices bread
  • Coconut oil (as needed)
  • 1 dash cinnamon


  1. Coat pan with coconut oil and place over low heat.
  2. In bowl, beat eggs and milk together with fork.
  3. Dip bread into egg mixture and soak through.
  4. Put bread slices in pan and heat until lightly browned.
  5. Be sure to flip them over to cook both sides. Repeat until all bread slices have been browned.
  6. Top each bread slice with cinnamon, fresh fruit or serve with Fresh Berry Syrup.

NOTE: If cooking for more than one person, just double the recipe as you see fit.
Fresh Berry Syrup
(A, H, G, V)

  • 4 oz. water
  • 1 cup strawberries
  • 1 cup blueberries
  • 1 Tbsp. agave (optional)


  1. Add water and fruit to small sauce pan.
  2. Cover and turn to low-medium heat.
  3. When fruit softens, reduce heat and mash with spatula.
  4. Add agave, stir and serve.

Oats & Berries Smoothie
(A, H, G, V)

  • 1 cup blueberries
  • 1 cup strawberries
  • 1 orange
  • 1 banana
  • ½ cup uncooked oat bran or buckwheat (G)
  • ½ cup almond milk
  • 1 Tsp. honey
  • 10 ice cubes

Combine in blender and blend until creamy.
Blueberry Buckwheat Coconut Bowl
(V, G, H, A)

  • 1/4 cup organic buckwheat
  • 1/3 cup unsweetened shredded coconut (keep a palmful of coconut on the side for toasting)
  • 1 cup water
  • 1/4 cup plain almond milk
  • sprinkle of Saigon cinnamon
  • 1/3 cup blueberries (fresh or frozen)
  • 1 Tbsp. agave (V) or honey


  1. In a small pot, bring water to a boil and add buckwheat and coconut.
  2. Reduce heat and simmer.
  3. After about 3 minutes, when buckwheat starts to thicken, add in blueberries, mix and cover.
  4. Mixture should thicken in about 4-5 minutes. Remove from heat, stir and cover.
  5. In a small pan, toast the extra coconut flakes and set aside.
  6. Back to the buckwheat: Drizzle in agave, cinnamon and almond milk (be careful not to make the mixture too thin).
    Buckwheat tends to keep thickening even after removed from heat.
  7. Put in bowl and top with toasted coconut flakes.

Eggs, Greens, and Bean Burrito
(G, H, A)

  • 2 eggs
  • handful spinach
  • 1/3 cup red or black beans
  • sprinkle of white, sharp cheddar
  • (optional)
  • 3 thin slices avocado (optional)
  • dash of pepper
  • Bragg All Natural Herb & Spice
  • Seasoning (optional)
  • 1 tsp. Veganese spread (optional)
  • 1 whole wheat or gluten-free wrap


  1. Scramble eggs, and then mix in beans and seasoning when eggs are almost done. Stir well.
  2. Spread Veganese onto wrap.
  3. Grate cheese onto wrap and add cooked eggs and beans.
  4. Top with spinach and sliced avocado.
  5. Wrap up tightly and enjoy!

Granola Berry Smash
(G, H, A)

  • 1/4 cup blueberries
  • 1/4 cup strawberries
  • 1/4 cup granola
  • splash of unsweetened almond milk
  • dash of cinnamon


  1. Warm berries in small pot and put in bowl.
  2. Top with granola and a splash of almond milk.
  3. Sprinkle with cinnamon.

Steel Cut Oats and Dates
(V, H, A)

  • 1/4 cup steel cut oats
  • 3/4 cup water or almond milk
  • dash of cinnamon
  • 1/4 cup chopped dates


  1. Bring water to a boil.
  2. Add oats, dates and dash of cinnamon and then simmer for about 20 minutes.
  3. Remove from heat and let stand for 2-3 minutes before serving.

(G, H, A)

  • 3 whole eggs
  • 1/4 diced red pepper
  • 1/4 diced onion
  • 1/4 cup almond milk
  • 1 cup mushrooms, sliced
  • handful spinach leaves
  • dash of sea salt
  • 1 slice Havarti cheese (optional)


  1. Lightly coat 2 medium sauté pans with grapeseed oil and put on low heat.
  2. Dice peppers, onions and mushrooms.
  3. Add to pan #1. Sauté for about 2 minutes and add mushrooms.
  4. Whip eggs and milk in medium mixing bowl.
  5. Once the vegetables begin to soften, add spinach leaves to pan #1.
  6. Once spinach has begun to wilt, remove pan #1 from heat.
  7. Evenly pour eggs into pan #2 so they coat the bottom of the pan and cover. (Do not stir.)
  8. Once eggs harden, flip the omelet over and immediately add contents of pan #1 and cheese slice to half of the omelet.
  9. Fold the empty omelet half over on top and serve.

Egg Scramble
(G, H, A)

  • 3 whole eggs
  • 1/4 diced red pepper
  • 1/4 diced onion
  • 1 cup mushrooms, sliced
  • handful spinach leaves
  • dash of sea salt
  • 1 slice white cheese (optional)
  • 1/3 avocado, smeared on toast
  • 2 slices toasted bread


  1. Lightly coat medium sauté pan with grapeseed oil and put on low heat.
  2. Dice peppers and onions and add to pan.
  3. Sauté about 2 minutes, then add mushrooms.
  4. Whip eggs in medium mixing bowl.
  5. Once the peppers, onions and mushrooms soften, add spinach leaves.
  6. Once spinach begins to wilt, evenly pour eggs into pan.
  7. Lightly stir into a scramble.
  8. Once desired consistency is reached, turn off stovetop, mix in cheese and serve with toast smeared with avocado.

Coconut Fruit Cups
(V, G, H, A)
Serves: 2

  • 1 mango, chopped
  • 1 peach, chopped
  • 2 kiwis, peeled & chopped
  • 1/2 lb. grapes
  • 1/4 cup pecans, crushed
  • 1/2 cup grated unsweetened coconut
  • 1/4 cup fresh squeezed orange juice


  1. Combine ingredients and mix well.
  2. Put into small serving bowls.
  3. Refrigerate for 1 hour.
  4. Serve.

Almond Butter and Fruit Pita
(V, G, H, A)

  • 1/2 banana, sliced
  • 1/4 cup fresh strawberries, sliced
  • 2 pieces of your favorite whole wheat or gluten-free pita bread
  • 2 Tbsp. almond butter


  1. Split pita bread open and toast.
  2. Smear almond butter inside and pack with banana and strawberry slices.

Note: Apple slices also taste great!

This Is Exactly What Ronda Rousey Eats In A Day

Long Story Short

Ronda Rousey’s diet is super, super healthy.

Long Story

Ronda Rousey might (likely) be done in the Octagon, but she’s still in fighting shape. She proved that this weekend with a win alongside Kurt Angle at Wrestlemania 34.

We already told you about Rousey’s fierce Wrestelmania workout — but champions and Olympic gold-medalists aren’t just made in the weight room. They’re also cooked in the kitchen.

Business Insider revealed what Rousey eats in a day — and it’s healthy AF.

Rousey starts her day with a boost from grass-fed butter in her coffee, seemingly inspired by The Bulletproof Diet. She also throws coconut oil, stevia and cinnamon in her morning Joe.

Then, there’s breakfast. Rousey is a big fan of breakfast, calling it her “favourite meal of the day,” according to BI.

For breakfast, she skips the eggs and bacon in lieu of a bowl of chia seeds, hemp seeds, oats, agave nectar, almond butter, raisins, and cinnamon. Sounds delicious and there’s a bonus — it’s vegan.

Related: This Guy Broke Up With His Girlfriend (And Meat) And Lost 112 Pounds

On the morning of a fight, she’ll wake up to an Ezekiel wrap of almond butter, honey, and banana, then go right back to sleep.

For lunch, Rousey has a second breakfast of sorts. She’ll gobble up scrambled eggs, red peppers, tomatoes, spinach, avocado, mushrooms, and for a meat kick, turkey bacon.

If she’s feeling a snack in between meals, she’ll drink coconut water, green tea and munch on sweet potato yam chips. Or, if she’s fiending something sweet she’ll go for greek yogurt, chia seeds, and agave syrup. Dang, this lady is healthy!

For dinner, Rousey likes six ounces of ground turkey, red and green bell peppers, avocado, hemp seeds, beans, cayenne, and chili pepper.

But Rousey isn’t 100% perfection all the time. She does like beer from time to time. She is human, I guess.

Own The Conversation

Ask The Big Question

Is it better to be strict like this all the time or to have cheat meals, as fit people like The Rock do?

Drop This Fact

Going on a plant-based diet doesn’t mean you need to give up on meat altogether.

Undefeated UFC bantamweight champion Ronda Rousey doesn’t just mosey into the Octagon and kick some ass. She trains like crazy — usually twice a day — and follows The Dolce Diet, an approach to eating that incorporates whole, nutrient-rich ingredients thought to maintain muscle mass and promote muscle recovery.

“It’s not really so much for tastes as it is for, like, sustenance,” Ronda told in an exclusive interview during her UFC 193 media tour. “I’m just happy to have a full stomach … It’s not a bad thing to feel full and feel satisfied — you’re supposed to.”

That said, Ronda’s diet is still pretty regimented: When offered a Starbucks Frappucino — a drink she’s said her 14-year-old self used to buy with prize money she won from fighting random people — she only took a few sips before backing off, blaming her strict fighter diet.

View this post on Instagram

Starbucks, tho.

A post shared by Elizabeth Narins (@ejnarins) on Oct 6, 2015 at 10:01am PDT

Of course, there’s no saying whether she would have housed the entire thing had her name been spelled correctly on the cup. (She takes it pretty personally when people — ahem, Justin Bieber and Floyd Mayweather — act like they don’t know who she is.)

Technically, that’s true — unless you consider “Frappucino” a food group. Here’s exactly what the fighter eats when training, along with drinking two gallons of water throughout the day.

FotografiaBasica/ Getty

“Even when I’m not in training camp, I have a chia bowl every morning and make a coffee to drink on the way to the gym,” Ronda says.

Chia Bowl: In her bowl, she puts 2 tablespoons chia seeds, 2 tablespoons hemp seeds, 2 tablespoons oats, agave nectar, 1 tablespoon almond butter, ¼ cup raisins, and cinnamon.

Coffee: She makes her coffee using a French press, adds grass-fed butter, raw coconut oil, and stevia, then blends it up before topping it with cinnamon.

Pamela Webb / EyeEm / Getty

“I don’t poison myself. That’s the extent of my cooking,” Ronda says. “It’s not exactly the safest thing when I’m in the kitchen. For some reason, people look at me weird when I’m holding a knife. I’m like, listen, I used to be a bartender, OK? I’ve cut slippery lemons all my life; I’m not going to chop anything off.

“But it’s like how you drive worse when you’re being watched — that’s how I am when I have a big, giant knife in my hand,” Ronda says. “I just look less coordinated with it because somebody is watching.”

Egg Scramble on Bread: For this, Ronda scrambles 2 eggs with red peppers, tomatoes, spinach, avocado, mushrooms, and turkey bacon. She puts the scramble on Ezekiel bread with grass-fed butter.

Dorling Kindersley / Getty

“Sometimes my roommate and best friend, Marina, will cook me a whole bunch of this chili — maybe it’s just so she won’t hear me like lament like, ‘No! I burned everything!’

“She puts the chili in these little glass Tupperwares, and I’ll put it in the toaster oven when I get home .”

Turkey Chili: Marina uses 6 ounces ground turkey, red bell peppers, green bell peppers, avocado, hemp seeds, ¼ cup beans, cayenne pepper, and chili pepper.

Ira Leoni / Getty

“It’s all about the little things when you’re on a diet,” Ronda says.

Greek Yogurt Bowl: Greek yogurt,1 tablespoon chia seeds, and agave.

Follow Elizabeth on Twitter and Instagram.

Elizabeth Narins Senior fitness and health editor Elizabeth Narins is a Brooklyn, NY-based writer and a former senior editor at, where she wrote about fitness, health, and more.

The Healthy Breakfast Bowl Ronda Rousey Swears By

The result of Ronda’s December 30 comeback fight wasn’t what she-or any Rousey fans-wanted. (It’s fine, though, because it only fuels her mission to be #PerfectNever.) Though those 50 seconds weren’t her best, she did show up looking her best-Rousey’s coach himself even admitted she’s in the best shape of her life.

So what’s her secret to such a strong, badass body? First of all, she trains like a beast; we chatted with her coach Edmond Tarverdyan of Glendale Fighting Club in California about the four to six hours a day she spends in the gym. Tarverdyan is also tuned into her nutrition, which is controlled by the MMA’s top weight management coach, Mike Dolce. He helps design the healthy eating framework for Rousey leading up to the fight.

While she eats a variety of different healthy meals, her breakfasts stay pretty consistent: “She eats same thing all the way through training,” says Tarverdyan. “The only thing that changes throughout camp and fight week is proportions.”

It’s a special breakfast bowl that Dolce came up with, called the Dolce Bowl. It meshes a spread of superfoods that help Rousey (and anyone else who noshes on it first thing) start the day on the right track. All you need is:

  • 1/4 cup high-fiber oat bran
  • 1 tablespoon chia seeds
  • 1 tablespoon hemp seeds
  • 1/2 cup blueberries
  • 1 tablespoon almond butter
  • cinnamon and agave to taste

Putting it together is easy: Just boil a cup of water on the stove and mix the desired amount into the dry ingredients (adding less water for a thicker texture, more water for a soupy texture). It’s that simple, and it’s crazy healthy. At about 350 calories, this breakfast packs 18g of fiber, 16g of protein, 18g of fat, and 63g of carbs, meaning it’ll get your body revving and ready to go-but will keep you full for hours. (More where that came from: quinoa breakfast bowls, chia pudding, and overnight oats.)

Want a visual? Check out Dolce whipping up his signature breakfast bowl (a slightly different variation than Ronda’s) in the video below.

  • By Lauren Mazzo @lauren_mazzo

I overheard a conversation about this breakfast bowl that gives you all the the nutrients needed to ROCKSTAR your morning, so as I was ease-dropping, I was also typing away in my Evernotes app on my phone. When I got home, I typed in the ingredients into Google, and the name that kept popping up was the UFC god of nutrition Mike Dolce. So I guess this breakfast bowl is something Dolce’s has some of the best athletes in the world eat as part of their training, including premium superstar UFC Fight Machine Ronda “Rowdy” Rousey.

I being a vegetarian, I’m always looking for meals that can help improve my diet. I also don’t have a lot of recipes in my arsenal, so when I find one I like, I’m a happy camper. This one has become a go to meal for me. It is easy to make, and for me when it comes to food I need easy. Below you will find the ingredients, and instructions on how to make the world famous breakfast bowl.

1/2 cup buckwheat or oat bran
1/4 cup blueberries
1/2 cup strawberries
1/4 cup raisins
1/2 sliced banana
1 Tbsp. all-natural almond butter
1 Tbsp. hemp seeds
1 Tbsp. chia seeds
Pinch of cinnamon
1 cup water


1. In a medium saucepan, bring 1 cup of water to a boil.
2. Reduce flame and mix in berries and oat bran, stirring often until desired consistency is reached.
3. Mix in flaxseed, raisins, and cinnamon.
4. Pour into bowl and add peanut butter or almond butter. Top with banana.
5. Add in a dash of almond milk or water to thin out oat bran, if desired.

This is the way I do mine:

6 Tbsp. oat bran
Two handfuls of blueberries
6 strawberries cut into fours
1 handful of raisins
1 Tbsp. all-natural almond butter
2 Tbsp. hemp seeds
2 Tbsp. chia seeds
2 Tbsp. flaxseed
1/4 cup water

Ohh and one handful of walnuts.


Back to School, Back to Eating Right!

August is Kids Eat Right Month!

Fueling Your Kids for Better Grades, Better Performance and Better Self-Confidence

by Samantha Wilkinson, MS, RDN, LD, Dolce Dietitian

With only a few short weeks until that first bell rings, let’s get your kids acclimated to their nutrition routine for school right now! Backpacks, notebooks, pencils, and crayons will all be on your shopping list. But what about what we fuel our kids with to give them the energy to write in those notebooks and carry those heavy backpacks to and from school? Practice the meal prepping and timing of their breakfast now while there’s no pressure of time constraints to catch the bus. Below are some tips to keep those growing brains going throughout their long days.

You’ve got to start them off right!

We’ve always heard that breakfast is the most important meal of the day….it’s true! Breakfast gets our metabolism pumped up and ready to go for the rest of the day. Our first meal essentially wakes up our digestive system. Plus, a positive start usually breeds positive actions and decisions throughout the rest of the day. Eating breakfast will also help kids focus better in class and likely retain information and perform better. Test scores also tend be higher when students have been properly fueled from the get-go. A quick, easy (and 100% Dolce-Approved) breakfast for your kids is none other than the famous Breakfast Bowl! The Breakfast Bowl isn’t just for adults! We have made some adjustments to the ingredient portions to adjust to growing bodies.

Here is the kid-friendly version of the Breakfast Bowl:

¼ cup oat bran or buckwheat
¼ cup raisins
¼ cup berries
¼ sliced banana
1 tbsp. all-natural peanut butter (if you can get your kids to try almond butter then go for it!)
½ tbsp. chia seeds (excellent source of protein and HEALTHY fats for those developing brains!)
1 pinch of cinnamon
1 cup water
Splash of almond milk (optional)

Directions: Put ingredients in cereal bowl and add 1 cup boiling water. Mix well until thickened. (Tip: Add more water for a thinner consistency.)

Another way to modify this recipe is to puree the fruit before adding to the oat bran mixture. This will create a smoother, creamier texture that some kids may prefer. You can also soak the chia seeds in water if your kids don’t like too gritty of a texture.

Mid-Day Munchies

Now, we are about halfway through the day and it’s time for lunch! If you can, just like we try to emphasize with our adults, prep your kids’ lunches ahead of time rather than letting them buy school lunch. Odds are that the school lunches simply don’t provide Earth-grown, wholesome foods like you can via our Dolce-Approved principles. Just like meal prepping for dinners throughout the week, make your kids’ lunches part of that meal prep session. Now, hopefully you took your kids food shopping with you (per our previous blog) so they were able to have some healthy say-so in their lunches. Here is another quick, easy – and Dolce-Approved – idea for your kids’ lunch:

All-Natural Peanut Butter (or Almond Butter) & Fruit Pita

½ banana, sliced
¼ cup fresh strawberries, sliced
1 whole grain pita bread
1 tbsp. organic peanut butter or almond butter with ½ tbsp. of chia seeds mixed in

Directions: Spread peanut butter and chia seeds onto pita bread and add on banana and strawberries.

This recipe is a fun spin on classic peanut butter and jelly and replaces that sugary goop with fresh, whole fruit. They will still get the protein and sweetness that PB&J provides, but with less sugar and far greater benefit.

Quick Tip:

Anytime you can get creative with a classic recipe kids will usually love it, and often times think it’s something new and exciting! Try cutting their sandwiches or fruits and veggies into fun shapes, or create silly faces with baby carrots, cherry tomatoes and cucumbers on their plate as a side dish. And remember, keep them INVOLVED! Being a part of making their food choices will make them feel empowered and ready to try new things!

Dolce diet breakfast bowl

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