Venus Williams, a tennis icon since turning pro at 14, has revolutionized the sport and continues to excel as an athlete and entrepreneur at 39. With seven Grand Slam titles and two companies, including her activewear line EleVen, Williams prioritizes her health through diet. "I started eating raw and vegan for health reasons," she told Women's Health, emphasizing the importance of fueling her body optimally, particularly due to her diagnosis of Sjogren's syndrome, an autoimmune disease causing fatigue, muscle aches, and joint pain. She allows for flexibility, joking about being a "chegan" due to occasional deviations from her mostly raw and vegan diet.
The "Chegan" Diet: A Balanced Approach
Venus Williams follows a predominantly plant-based diet to manage her Sjogren’s syndrome and maintain peak performance. She emphasizes moderation and listening to her body's needs. Though she was a big meat eater before going vegan (she was "huge into steaks"), she's now fully embraced the plant-based lifestyle. Her diet consists mainly of raw and vegan meals, but she doesn't restrict herself entirely, allowing occasional indulgences. This approach makes her diet sustainable and enjoyable. It took years and years of hard work for her to be at the top of her game. For her, staying in tip-top shape, not only means working on her skills, but on her overall wellness too-her mind, body, and skin.
A Day in the Life of Venus' Diet
Breakfast: Light and Energizing
"I’m not a morning person or a big breakfast eater," Venus tells Women's Health. Instead, she opts for something light to provide initial energy. This might include fruit or a protein shake. Her favorite shake right now is a strawberry mango, which she makes using strawberry protein powder and red mangoes. "I just throw in a few dates for sweetness, so you don't have to add sugar," she explains. "The dates have fiber in them, so they're just a healthy, filling sweetener." Occasionally, she adds dehydrated fruit. "It enhances the flavor and [the shake] tastes like ice cream," she tells Women's Health. She enjoys an egg-white omelette with tomato and cheese every now and then, and she'll also treat herself to some granola with almond milk. All high in protein-and all great ways to start the day.
Lunch: Flexible and Fueling
Venus's lunch options vary depending on her schedule. "Depending on how much time I have for lunch and what my schedule looks like, lunch can vary from sweet potatoes and rice to a green smoothie," she says. When competing, she ensures she gets enough protein and carbs. "Eating is part of the job when I’m competing, so I make sure to get some protein and carbs," she says. Lunches often include lentils, quinoa, and pickled veggies with homemade dressing. "Lately, I've started making my own dressing," she says. "I made a vegan butter, and ranch buttermilk dressing. It's just so fresh, and it's so quick. The longest it takes [is the time] it takes to chop the vegetables." She may eat at one of her favorite vegan spots, Christopher's Kitchen, where she gets lentils, quinoa, and a strawberry milkshake with protein powder. Other days she'll stop into the Little Beet for sweet potatoes, green beans, cabbage, and soba noodles. On days when she wants something a little heavier, she'll load up on brown rice, beans, and grilled shrimp.
Snacks: On-the-Go Energy
With a busy schedule involving practices, meetings for EleVen, and calls for V Starr, Venus relies on snacks to keep her energy levels up. "I’m often running from multiple practices to meetings for EleVen or calls with my design company, V Starr, so I am always looking for little things that are easy to bring on-the-go," she says. She favors Clif Bars for their convenience and filling nature. Otherwise, Venus loads her snacks with greens and veggies. "You'll often find me snacking on kale chips in meetings," she says. "Green juice and smoothies-and protein shakes, if I'm coming straight from practice-are also my go-to’s. I need foods that are tasty and convenient, but still pack a punch and keep me going, whether I’m on the court or in a meeting." Other options include flavored nuts, fruit, or something dehydrated like kale chips.
Read also: Beauty, Health, and Wellness at Venus Health Spa
Dinner: Simple and Nutritious
In the evening, Venus prefers easy-to-prepare meals like salads. "For dinner, I love vegan Caesar salads because they are super easy," Venus told Women's Health. "I can whip it up quickly whether I’m at home or in a hotel room at a tournament." She may whip up some lentils and add those to a giant salad with quinoa or eat them over sautéed vegetables,” she wrote. Sometimes she cooks a veggie or lentil burger and season the patty with pink sea salt and garlic powder - two seasonings she can’t live without.
Dessert: Healthy Indulgences
Venus satisfies her sweet tooth with healthy alternatives. "When I’m training I really try to practice self-control, but sometimes a girl just needs a donut!" she says. "I have found it’s easier to curb those cravings by finding foods that are still sweet but also healthy, like a juice or a smoothie." She enjoys a "Green-Colada" smoothie made with pineapple, canned coconut milk, coconut oil, vanilla flavoring, and kale, sometimes adding a rum or prosecco floater. She'll drink some pineapple, orange, and strawberry juice to satisfy her sweet tooth.
Key Components of Venus Williams' Diet
- Plant-Based Focus: Venus' diet revolves around plant-based foods, aligning with her vegan lifestyle.
- Raw Foods: She incorporates raw fruits and vegetables to maximize nutrient intake.
- Protein: Protein shakes and plant-based protein sources are essential for muscle recovery and sustained energy.
- Healthy Fats: Coconut milk and oil provide healthy fats in her diet.
- Moderation: Venus believes in enjoying food and allowing occasional treats.
Evolution of Her Vegan Lifestyle
Initially, about 80 percent of Venus's diet consisted of raw foods, but she found this difficult to maintain due to her travel and training schedule. "It was difficult for me to maintain that especially traveling nonstop, having to play matches, and train hours upon hours of the day," she tells Women's Health. Now, she includes cooked foods and supplements to ensure she gets the necessary nutrients. She no longer follows a strictly raw vegan diet, but she still leaves animal products off her plate. In a 2019 interview with Insider, the tennis player said she introduced some cooked foods into her diet. “That way of eating was just hard to maintain for long periods of time,” she said. The extra nutrients in them help her feel and fuel better, she says. Her day is full of shakes she whips up using different flavored powders. "I take it to the court with me," she says. "When I'm ready to refuel and I'm losing energy before I get to that point, I'm taking sips. That way I can last the full practice."
Supplements and Superfoods
Venus co-founded Happy Viking, a company that produces plant-based superfood protein powders. These powders contain 20 grams of plant protein from peas and brown rice, essential amino acids, and prebiotic fiber. The first product is a vegan protein shake inspired by the post-workout recipe she’s used for the past 10 years. In 2004, Williams found herself in a battle against her own body. She struggled with fatigue, shortness of breath, and muscle and joint pain. According to the Cleveland Clinic, following an anti-inflammatory diet may help alleviate symptoms of Sjögren’s syndrome. This means eliminating common triggers, such as red meat, dairy, refined carbohydrates and sugars, alcohol, and gluten.
Tips for Going Vegan by Venus Williams
- Start Slow: Venus suggests transitioning gradually by making one meal a day plant-based. "Some people are putting meat in every meal, start with one meal, [0r] do the 80-20 [rule]," Venus said at a Happy Viking event.
- Seek Support: Having support from family and friends can make the transition easier.
- Don't Quit: Even if it gets challenging, persist and find what works for you.
- Try to incorporate some cooked foods: To get more nutrition.
Balancing Health and Enjoyment
Venus Williams' diet plan is about finding a balance between health and enjoyment. She prioritizes plant-based foods and nutrients to support her active lifestyle and manage her autoimmune condition.
Read also: The Hoxsey Diet
The Importance of Hydration
Staying hydrated is crucial for any athlete, and Venus Williams is no exception. She drinks plenty of water throughout the day, especially during training and matches. Electrolyte powders are often added to her water to replenish minerals lost through sweat.
Addressing Common Concerns
Cost
Venus understands that some people find healthy eating, especially a plant-based diet, expensive. She hopes that her Happy Viking products can provide affordable and convenient nutrient sources.
Convenience
To address the convenience factor, Venus focuses on quick and easy meal options like smoothies and salads, which can be prepared at home or in a hotel room.
Her New Venture: Happy Viking Superfood
The tennis icon’s Happy Viking superfood brand announces an all-new plant nutrition powder. As more plant-based options permeate the public’s consciousness, Williams thinks there’s no better time to make lifestyle adjustments. “Being vegan and plant-based has come such a long way. There’s so many options now, and being part of that plant-based revolution - I love being part of that,” she told Boardroom. Most importantly, if the plant-based community wants to continue to grow and garner interest from prospective individuals, Williams thinks it’s got to have one important motivator. “It’s got to have soul,” Williams said.
Embracing the "Chegan" Lifestyle
Becoming a picture-perfect vegan isn’t the primary focus for Williams. She still jokingly refers to herself as a “chea-gan,” with a laugh, noting that sometimes, she cheats. Getting to where she is today took a lot of trial and error, and Williams suggests curious individuals try the 80/20 method - going plant-based 80% of the time while indulging in foods outside of the lifestyle 20%.
Read also: Walnut Keto Guide
Staying Ahead of the Game
Williams understands that people consider prioritizing healthy eating - most notably, a plant-based diet - expensive or inconvenient, and hopes her Happy Viking products can ease those qualms.