Fitness has always been in Andreia’s blood. As a young girl, she couldn’t be separated from her bike or skateboard. She stepped into a gym when she was just 14 and hasn’t stopped lifting since. It’s no surprise, then, that Andreia works in the fit biz full-time. She and her husband, Tom, share their love of fitness and nutrition with the rest of the world by running their own body conditioning company that specializes in transformations. “We have private clients in London and also work with online clients all over the world.”
Prepped and Ready
Believe it or not, cravings are not an issue for Andreia. She considers almond butter her cheat food (say what?!). “I don’t really have cravings because my body tells me when to eat. I always make sure I have a snack in my bag. I like to keep my diet clean.” Among her favorites: cottage cheese and cherry tomatoes. Andreia also packs her fridge with clean staples like white fish (like haddock), smoked salmon, eggs, tons of veggies and steak.
What Really Counts
When asked what she can’t live without, Andreia’s life lines are pretty simple: training, food, love, respect and sleep. And of course, her two Chihuahuas, Chico and Skyla.
Cover Girl Quick Facts
Hometown: Hails from Porto Alegre, Brazil. Currently resides in London, England
Surprising fact: “I don’t like to do cardio!”
Her fave hobbies: Watching musicals and traveling around the world.
In the Kitchen
When Andreia is prepping for a show, a diet that is high protein and moderate in fats and carbs is her best bet for getting her hard-earned physique to shine.
- Meal 1: 2 slices rye bread + 1/2 cup low-fat cottage cheese + sliced smoked salmon
- Meal 2: 4 oz chicken breast
- Meal 3: 4 oz white fish + 1 cup broccoli
- Meal 4: 1 scoop whey protein powder + water
- Meal 5: 4 oz extra-lean steak + 1 cup sweet potato + 1/2 cup broccoli
- Meal 6: Protein pancake + 2 tbsp peanut butter
Whether she's in contest-prep mode or not, she loves this easy recipe. Andreia whips up these protein pancakes either for her last meal of the day or eats it as a wrap with salad and salmon.
Easy Protein Pancake
Ready in 5 minutes • Makes 1 serving
- 1 scoop whey protein powder (Andreia likes ProPeptide from CNP in Creamy Vanilla)
- 200 ml egg whites
- Toppings or fillings of choice
Mix protein powder and egg whites until well blended. Cook in a pan over medium heat, flipping to cook both sides. Top with desired toppings and eat as a pancake or fill and roll into a wrap.
Nutrients per serving: Calories: 214, Total Fats: 1.5 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 23 mg, Sodium: 516 mg, Total Carbohydrates: 4.5 g, Dietary Fiber: 1.5 g, Sugars: 2.5 g, Protein: 45 g, Iron: 1 mg