There’s a common thought that a plant-based diet can’t effectively fuel your quest to become a strength guru, fitness supremo or all around perma-active god. Some creative liberties taken on the description there, but you’ve surely heard the misconception.

Well, friend of IKU, Mikaela Di Blasio is one such powerhouse. Proving that the right plant-based diet doesn’t only help you keep up, but excel in a whole range of exercise types and sports.

So we caught up with her to see how it works for her and what inspires her in her work as a plant-based fitness trainer.

1. What came first, your plant-based diet or your career in health and fitness? And how did your journey in each come about?

Both happened around the same time! After finishing school, I went on to get my Cert III and IV in Fitness/Personal Training. That was when I really became passionate about health and fitness and adopted a plant-based diet. It actually helped me diversify my diet, incorporating more colours and nutrients, and encouraged me to cook more, especially since my family wasn’t vegetarian or vegan.

2. You're a bit of a sport and fitness multi-disciplinarian! Are there certain sports/activities you do just for fun and some more for work? What are you gravitating toward in your free time?

Haha, "multi-disciplinarian" is such a great word, and so true! My work is mostly focused on gym and functional fitness, helping women build strength, confidence, and feel empowered in their bodies. But outside of coaching, I love exploring different styles of movement for fun. Right now, I’m enjoying a mix of running, surfing, weight training, Pilates, and some random CrossFit workouts. I love feeling fit, strong, and agile all at once rather than just focusing on one thing!

3. How important is nutrition in your training?

Nutrition is honestly the key that I didn’t use to unlock my full potential for so long! In the early days of my vegan journey, I fell into the "clean eating" trap cutting back on carbs and fats. Once I shifted to a balanced, performance-focused approach to food, everything changed. Now, I fuel my body properly, which helps me run longer, lift heavier, and recover faster. That’s something I’m really passionate about teaching the women I coach, food isn’t the enemy it’s literally our fuel! 

4. How do you fuel your body on a busy day of working and training? Keen to hear your typical menu!

I’m a creature of habit when it comes to food—simple, and predictable! My day usually looks like this:

• Breakfast: A savoury meal like eggs on toast or scrambled tofu
• Pre-workout snack: Something high-carb, like crumpets with honey.
• Lunch: A poke-style bowl with rice, veggies, tofu, or tempeh quick and fresh.
• Afternoon snack: Fruit or soy yoghurt bowl with granola on top
• Dinner: A colourful, flavourful meal packed with nutrients—something hearty like a veggie stir-fry, curry, or Mexican burritos

I’ve always been someone who eats frequently throughout the day, especially when I’m extra active. It keeps my energy levels steady and helps me perform at my best.

5. What role does food play in your recovery?

Food is so important when it comes to recovery! When you don’t eat enough on a big day of training you’ll notice your body feeling more drained the following day vs feeling recovered and fresh. After each workout, I focus on getting in protein and carbs to replenish glycogen stores and support muscle repair. Hydration is another big one, so I make sure to drink plenty of water during and post workout sometimes with an electrolyte sachet if I’ve done a long run in the sun and sweat more than normal.  

6. How does your nutritional focus differ as a woman in fitness compared to men?

This is such a great question! One big difference is how women need to be more mindful of fuelling properly, especially around training. I used to train fasted, but I’ve since learned how that can negatively impact female hormones. Now, I always prioritise a nourishing breakfast before training, often with healthy fats like avocado to further support hormone balance.

Women also generally need to refuel sooner post-workout compared to men, as we’re more sensitive to energy deficits. Men can typically go longer without eating and not lose muscle as quickly, whereas for women, under-fuelling can impact muscle retention, recovery, and even cycle health. 

7. From IKU's range, what would you pick to fuel a typical day?

Oh wow, I love so many of the meals—it’s hard to choose!

• Breakfast: The scrambled tofu meals are my go-to! They’re filling, balanced, and a great way to start the day.
• Lunch: I usually go for something fresh and light, like a poke bowl or one of the tarts, perfect for the warm weather where I live.
• Dinner: I love something warm and nourishing, like the Dahl, Pumpkin curry, or Pad Thai.

Honestly, all the meals are so good. I’m always excited for whichever one I get to eat! 

8. What’s one piece of nutrition advice you’d give to aspiring fitness gurus?

Fuel your body with intention! Too many people (especially girls!) fall into the trap of under-eating or fearing certain food groups (I’ve been there too!) but food is your best tool for performance, strength, recovery, and also enjoyment for life!! Instead of restricting, focus on eating enough of the right nutrients to support your goals, your body (and results) will thank you for it!

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