Learn what groundbreaking boxer Amaiya Zafar eats on a typical day to gas her exercises and hold her wellness sport in *fightingshape.

Amaiya Zafar made headlines on the age of 16 when she started combating for the best to field competitively whereas carrying a hijab. After a two-year wrestle, she was profitable: In 2019, the International Boxing Association lifted their ban towards hijabs and she or he was capable of compete.

Impressively, Amaiya went on to win:

  • the Ringside World Championship in 2017
  • the ladies’s flyweight title on the Sugar Bert National Boxing Championship in 2018
  • the Upper Midwest Golden Gloves Championship in 2019

Now 20 years outdated, Amaiya continues to coach and work on self-development. One most important level of focus is supporting her physique by vitamin, which brings us to Amaiya’s meals diary.

Boxer Amaiya Zafar training at the boxing gym

What Boxer Amaiya Zafar Eats in a Day

Here’s what Amaiya eats on a typical day to energy her boxing routine.


Amaiya begins her morning with a 6 a.m. run adopted by meditation. By the time she makes it to the kitchen, she’s already labored up an excellent urge for food.

When it involves breakfast, Amaiya’s largest precedence is avoiding refined sugar (to really feel more healthy) and gluten (to manage her eczema).

A typical breakfast consists of a tomato and onion egg scramble with cucumber on the aspect. Protein is an important aspect in her breakfast, and generally she’ll swap her egg scramble with heated leftovers from a earlier dinner.

Then, her breakfast isn’t full with out espresso blended with oat milk and honey.


At lunchtime, Amaiya focuses on incorporating wholesome fat into her meal. Fortunately, her love of avocado makes this simple and gratifying to do. Amaiya’s lunches are often both a sturdy salad or hearty sandwich.

Salads for Amaiya will often include:

  • rooster, beef, or fish
  • hard-boiled eggs
  • avocado
  • cucumbers
  • tomatoes
  • ranch dressing

Otherwise, she’ll make a sandwich with the next:

  • eggs, turkey, or rooster
  • cheese
  • avocado
  • cucumbers
  • tomatoes
  • sizzling peppers
  • mayo

Woman cutting avocado to get healthy fats in her lunch

Afternoon Snack

Amaiya does her greatest to not snack, as she believes it’s not the very best factor for her physique and distinctive dietary issues.

But when she has a robust craving earlier than dinner, she’ll attain for a wholesome choice, resembling:

  • orange slices
  • dehydrated prunes
  • cashews or path combine

She additionally has a favourite go-to wholesome snack: frozen mango slices. Amaiya encourages everybody she meets to strive them as a result of they’re “as delicious as a scoop of ice cream.”


Amaiya resides together with her mother and father whereas she pursues her bachelor’s diploma in psychological and bodily well being improvement, so dinner is influenced by the remainder of her household. Since her father follows a vegan eating regimen, dinner is often plant-based. Most usually, it consists of curries paired with rice and beans.

“We are a multicultural family,” Amaiya notes, concerning the prominence of curry dinners. Her household is a mixture of Indian, Pakistani, and East African, and all of their dinners replicate these roots.

Also, Amaiya tends to lean extra in direction of a keto-inspired eating regimen, for which she limits her starch consumption. She additionally makes an effort to cook dinner rooster or beef a number of instances every week to amp up protein consumption.

Boxer Amaiya Zafar punching a bag at boxing gym, powered by healthy eats from her daily food diary

The Bottom Line

Overall, a very powerful issue for Amaiya is to take heed to her physique in relation to consuming and planning her meals. She tunes into what her physique wants and avoids issues that don’t make her really feel her greatest.

Listening to her physique has taught her to:

  • snack on wholesome meals when she has sturdy cravings
  • incorporate protein in her meals so she feels full all through the day
  • make every meal as colourful as attainable by together with an array of recent veggies

Her creed additionally applies to grocery buying, as she avoids gadgets “with ingredients I can’t pronounce” and opts to purchase free-range, non-GMO, and natural meals at any time when attainable.

Interested in seeing what others eat in a day? Check out the meals diaries of HUM RD Gaby Vaca-Flores and dietary psychiatrist Uma Naidoo.