Madelaine Petsch Workout and Diet

Actress
Born: 1994

Originally from Washington state, Madelaine Petsch began taking dance classes when she was 3 and theatre classes when she was 5. In 2014, Petsch appeared in a Coke ad and in 2016 was cast in Riverdale for which she has won awards, including 2 Teen Choices for Choice Hissy Fit. She has also appeared in films like F the Prom and Polaroid. Petsch has her own collection of sunglasses with Privé Revaux. A vegan for over a decade, she has been involved with the animal rights organization, PETA. She has a YouTube channel millions of followers on social media. Petsch is 5 feet 5 inches tall and weighs about 120 lbs.

Known For:

Madelaine Petsch’s Diet

Summary

Petsch began speaking out about the benefits of veganism when she was 14. She says she has always eaten a plant-based diet and feels it works best for her body. She eats only natural, unprocessed foods and starts her day with energy-packed oatmeal and chia seeds along with coffee. She has healthy, hearty things like loaded salads and broccoli ‘steak’ made with vegan cheese for her other meals. She’ll also have 2 snacks consisting of equally clean and healthy things like fruit and nut butter. She drinks plenty of water through the day as well, easily a gallon and a half.

Estimated Macros

  • Medium Protein 15% 15%
  • Medium Fat 40% 40%
  • Medium-High Carb 45% 45%

Diet Details

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Overnight Oats

Petsch starts her day with overnight oats. This is oatmeal soaked overnight in almond milk, along with health-boosting chia seeds, cacao nibs and some raspberries. Preparing the oatmeal the night before makes for a fast and easy yet healthy breakfast.

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Hearty Salads

Petsch often has a salad for lunch made with nuts, legumes, brown rice and vegan dressing.

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Broccoli Steak

Petsch drinks 11-13 500 mL bottles of water every day which adds up to 1.5-2 gallons. The minimum daily recommendation is about half that.

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Stay Hydrated

Petsch drinks 11-13 500 mL bottles of water every day which adds up to 1.5-2 gallons. The minimum daily recommendation is about half that.

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Healthy Snacks

A snack for Petsch might be apple slices with peanut butter along with a smoothie made from Macro Greens powder or a vegan protein bar.

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Save Room for Dessert

A lot of people think eating vegan means missing out on the yummy stuff, like ice cream. Petsch enjoys the vegan version all the time.

What to Eat

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Clean, Unprocessed Vegan Foods

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Vegetables

R

Fruit

R

Oatmeal

R

Brown Rice

R

Protein Pasta

R

Whole Grains

R

Nuts

R

Legumes

R

Chia Seeds

R

Cacao Nibs

R

Coffee

R

Almond Milk

R

Vegan Ice Cream

R

Vegan Protein Bars

R

Water

What to Avoid

Q

Meat

Q

Fish

Q

Eggs

Q

Dairy

Q

Other Animal Products

Q

Processed Foods

Q

Junk Food

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Petsch on Her Vegan Life

‘I’ve been plant-based my whole life.’

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Petsch on Why She Prefers to Eat Plants

‘Being vegan keeps my body fueled and running smoothly.’

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Petsch on the Benefits of The Vegan Diet

‘My diet works for me because I can be very flexible about what I eat in a day.’

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Petsch on What Keeps Her Energized

‘I eat clean and non-processed food, which helps me avoid feeling fatigued on long work days.’

Madelaine Petsch’s Fitness Routine

Weekly Routine

Serious Commitment

Petsch is committed to working out regularly. She is up early to be sure she fits exercise in.

The Mind-Body Connection

Petsch says working out is as important to the 3-lb. muscle between her ears as it is the rest of her body.

Helping Hand

Petsch often works out with physical therapist Andrea LA Thoma Gustin about an hour or so before her call time on set.

Daily Dose

Petsch exercises pretty much every day for an hour to an hour and a half. She likes to hit the gym early and says it energizes her for the day.

Circuit Training

For her daily workout, Petsch usually does 3 circuit routines, but the exercises in the routines change all the time to keep her muscles guessing.

6-Minute Abs

Petsch does an tummy-quivering routine focused on abs. It may not sound like much, but it works.

Exercise Style

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A Sample Madelaine Petsch Routine

Run: 2-3 miles
Warm up: plank walk outs, lunges w/ twists, etc.

1st Circuit: Medicine ball/resistance bands
Using a medicine ball and resistance bands around the thighs, do each exercise for 1 minute. Repeat circuit twice.
Ball slam
Crab walk
Good Morning squat
Alternating lunge w/ rotation

2nd Circuit: Kettlebells
Do 30 sec slow & 30 sec with pulse unless otherwise indicated. Repeat circuit twice.
Squat
Russian deadlift: no pulses
Sumo squat
Shifting side lunge
Pike up: on stability ball

3rd Circuit: Stability ball
Do 1 minute of each on stability ball. Repeat circuit twice.
Stir the pot
Dead bug
Knee slider sit-up
Plank walkout

6 Minute Abs
Do 30 seconds of an abs exercise. Keep switching to target different areas (obliques, transverse, rectus abdominus).

Cool down: Stretch

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Petsch on her Daily Exercise Routine

‘I exercise for an hour and a half. A 2-3 mile run, and then muscle training.’

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Petsch on Why She Works Out Early

‘It gets me energized for work instead of tired in the mornings.’

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Petsch on the Importance of Exercise

‘The more I move, the happier I’ll be. I link my mental health to working out.’

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Petsch on Her Abs Routine

‘I can still feel my workout in my abs and that is a beautiful thing.’

Madelaine Petsch’s Supplements

Chia Seeds

Chia

Petsch incorporates chia seeds into her overnight oats. Chia seeds are packed with nutrients, including the essential omega-3 fatty acids which reduce inflammation in the body and promote brain health.

Get it here

cacao nibs

Cacao Nibs

Another staple in Petsch’s overnight oats is cacao nibs. Cacao nibs are the least processed form of chocolate and are chock-full of nutrients including antioxidants and flavonoids which fight damage from free radicals. Cacao nibs are also high in fiber which aids with digestion, and lowers blood pressure and blood sugar.

Get it here

NuGo Slim Vegan Protein Bar

Vegan Protein

Petsch often has a NuGo vegan protein bar. Protein crushes hunger, boost metabolism and provides energy to get through the day. NuGo is very low in sugar, no more than 3 grams per bar.

Get it here

green supplement

Greens

Even though Petsch eats plenty of veggies, she still has a scoop of Macro Greens as a snack. A greens supplement offers an easy way to get a lot of essential nutrients, such as antioxidants, vitamins, minerals, probiotics and amino acids, all of which support health, digestion, immunity and energy.

Get it here

Madelaine Petsch’s Lifestyle

Practicing Gratitude

Petsch says playing characters who struggle with depression and suicidal tendencies has made her reflect on what’s important in life. She checks in with her friends regularly and lets them know how much she appreciates them.

Facing Down Her Fears

Petsch may drink a lot of water, but she’s not so keen on taking a dip in the stuff following a terrifying experience being pulled under by a strong ocean current in South Africa. She had a full-blown panic attack when she learned she had to go out in a rowboat for a scene, but says once she told herself it was the character in the boat, she was okay with it.

Brow Mistakes

Petsch says she used to make the mistake of not filling in her eyebrows, which led her to look like she had a huge forehead.

Hair Quandary

Petsch says her hair is nothing if not unpredictable. She never knows when it will behave and when it won’t, and must constantly switch up products to get it into shape. She often wears it in a bun to save time.

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Petsch on Her Fear of Water

‘Once we started shooting, I was fine. I was like, “It’s fun. It’s Cheryl. It’s not me.”’

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Petsch on Appreciating Life

‘We need to start taking our lives a little bit more one second at a time, appreciating and savoring all of those moments.’

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Petsch on Makeup

‘I truly love Cheryl’s bold makeup look but…I’m much more into the nude, natural vibe.’

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Petsch on the Makeup Mistakes of Her Youth

‘I look back on photos from when I was in high school, and I’m like, “Please never see the light of day.”’

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Petsch on Her Hair

‘My hair is really weird. Sometimes it’ll respond to a product perfectly, and the next day, it won’t like that product any more.’

Recommended Products

Macro Greens

Macro Greens

NuGo Slim Vegan Protein Bar
NuGo Slim Vegan Protein Bar
Conair Unbound Cordless Auto-Curler
Conair Unbound Cordless Auto-Curler
Charlotte Tilbury Powder
Charlotte Tilbury Powder
Pacifica Stunning Brows Eye Brow Gloss
Pacifica Stunning Brows Eye Brow Gloss
Resistance bands
Resistance bands
Kettlebells
Kettlebells
Stability ball
Stability ball
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