Kimya Najafi is a dedicated athlete and vegetarian who has mastered the art of staying lean and building muscle on a plant-based diet. Her approach is inspiring for anyone who feels limited by vegetarian options or struggles to balance their health goals with their dietary beliefs. Kimya’s journey proves that you can achieve incredible results without compromising your values or resorting to overly processed, "high protein" foods that often leave you feeling bloated and uncomfortable.

Let’s dive into her top strategies that prove thriving on a plant-based diet can be both achievable and enjoyable.

1. Focus on Whole Foods

Kimya emphasizes the importance of eating clean, nutritious foods rather than obsessing over hitting specific protein targets. “I stopped obsessing over my protein intake and started focusing on eating clean food that actually makes me feel good,” she shares.

It’s no secret that vegetarians often face an overload of processed options claiming to be high in protein, yet these are often filled with additives that fail to nourish the body effectively. Kimya shows us there’s a better way: prioritizing whole foods that nourish and energize. By preparing her own meals, Kimya ensures complete control over what goes into her food. This approach helps her avoid unnecessary additives and stick to fresh, wholesome ingredients.

A quick scroll through her feed can help you pinpoint her favorites, such as Greek yogurt, tofu, eggs (the fun thing about eggs is the variety of forms you can have it in), rice noodles, fresh vegetables, and treats like dark chocolate, dates, or home baked cookies. She also incorporates plant-based chicken for convenience when needed.

By focusing on these wholesome staples, Kimya seamlessly aligns her choices with the 80/20 philosophy, striking a perfect balance between enjoyment and practicality while staying on track with her goals.

2. Follow the 80/20 Rule

The 80/20 rule is at the heart of Kimya’s approach. She ensures that 80% of her meals are healthy, nutrient-dense, and made from whole foods, while the remaining 20% allows for indulgences.

This works because it’s sustainable, allowing you to prioritize nutritious foods while avoiding the feelings of deprivation that often come with strict diets. The occasional cookie or plant-based chicken makes it easier to stay consistent, which is ultimately the key to success.

Consistency doesn’t mean perfection—it means showing up regularly and making better choices most of the time. The 80/20 rule creates a framework for progress without pressure, helping you stay on track and reach your goals while enjoying the journey.

3. Prioritize Movement: 10,000 Steps a Day

Kimya also highlights the importance of daily movement. “I aim for at least 10,000 steps a day, and this truly made such a big difference in my bloating and mental health,” she explains.

Steady-state cardio, such as walking, goes beyond just burning calories. It actively supports fat loss, aids digestion, and enhances mental clarity—all crucial components of maintaining a lean physique. But cardio doesn’t stop there: when done in moderation, it complements muscle building by improving cardiovascular endurance, aiding recovery, and increasing overall caloric expenditure.

With the right balance, cardio and strength training can complement each other perfectly, allowing you to build muscle while staying lean.

One Sol Essentials for Vegetarians (and Vegans)

At One Sol, we understand how following a vegetarian or vegan diet can sometimes feel restrictive, especially when it comes to finding products that genuinely support your goals. That’s why we created our line to work seamlessly with anyone’s lifestyle. We wanted to craft products that deliver real results—without compromising your beliefs or leaving you feeling bloated and uncomfortable, as so many overly processed options can.

Here are some essentials we recommend for those following a vegetarian or vegan lifestyle:

• Creatine: It’s nearly impossible to get enough creatine from food alone when you’re vegetarian or vegan. Supplementing with creatine can enhance strength, improve recovery, and support muscle growth.

• Protein: While not a whole food, One Sol Protein is an excellent tool for meeting your protein goals. It makes your intake more manageable and enjoyable, helping you stay on track without feeling overwhelmed.

• Greens: Packed with essential micronutrients, One Sol Greens not only help fill gaps in your diet but also ease bloating, making you feel lighter and more energized throughout the day.

A special shoutout to our BCAAs found in our protein and hydration products—crafted with sunflower BCAAs, they play a crucial role in muscle recovery after workouts and are completely plant-based.

Don’t miss out on our New Year’s Sale! Use code [onesol20] at checkout to save on these essentials and take the next step in your fitness journey today.

At One Sol, we believe your diet shouldn’t feel like a limitation but an opportunity to thrive. One Sol wasn’t created by a vegan or vegetarian, but by a team that deeply believes in the power of plant protein and aimed to create products that truly work for everyone—whether you’re a meat eater or vegan.

Kimya Najafi’s story proves that staying lean and building muscle as a vegetarian is not only achievable but enjoyable. By focusing on whole foods, staying active, and maintaining balance with the 80/20 rule, you can create a sustainable and effective fitness routine.

Let us help you take the next step. With One Sol Protein and other high-quality products, you can fuel your body with what it truly deserves. Ready to transform your vegetarian fitness journey? We’re with you every step of the way!