Sophia Esperanza is a relative newcomer to the modelling world, but her success makes her seem like a seasoned pro. She got her start, like so many, on Instagram, amassing an impressive 3.1 million followers.

Sophia regularly shares her workout and diet routine with her followers so I went through her social media to learn what she does to stay in amazing shape!

Here’s what I found out :)

sophia esperanza diet and workout routine


Sophia follows a strict vegan protocol. This means she avoids all animal products. That’s right…no meat, fish, egg, dairy, or honey. It’s quite strict, but that doesn’t mean she’s sacrificing either nutrients or taste. In fact, most of her recipes look pretty tasty.


Sophia starts her mornings off with a cup of herbal tea, usually one with echinacea and other immune-boosting herbs. She’s careful to only buy organic and Non-GMO teas. She spruces the tea up with a few dashes of turmeric powder and fresh lemon juice.

After her morning workout, she mixes up a fresh smoothie. Her favourite by far has a base of purple kale. She removes the stems from a couple of leaves and chops the kale into small pieces to make it easier for the blender to process.

Then she adds half a green apple, one banana, half a cup of granola, and half a cup of unsweetened hemp milk and eight ice cubes. She then blends this on high until everything is mixed together thoroughly. 

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Green Smoothie: 6 ice cubes Hemp milk 1 1/2 tablespoons hemp seeds Small handful spinach 1/2 avocado 1/2 banana Sprinkle of cinnamon Protein Powder 1 date Granola Berry Smoothie: 6 ice cubes Hemp Milk Water 1 1/2 tablespoons hemp seeds Protein power Frozen strawberries, blueberries, blackberries Granola Sunflower butter Flax omega blend

A post shared by Sophia Esperanza (@sophiaesperanza) on


For lunch, she likes to keep things fresh and lean. This means she typically makes a large salad to fill her up.

She starts with fresh lettuce mix, chopped endive, radicchio, bell pepper, purple onion, cherry tomatoes, and fresh sprouts. She then tosses the ingredients together thoroughly. 

For her dressing, she juices two lemons and mixes the juice with avocado oil, 2 tablespoons of apple cider vinegar, 1 tablespoon dried herbs, 1 tablespoon garlic powder, 1 tablespoon black pepper, and a touch of Himalayan salt. She shakes the dressing well and then adds it to the bowl of mixed greens.

Then, she adds half of an avocado sliced and sprinkles a few pitted Kalamata olives on top.

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I mix gold and silver jewelry and it makes me happy.

A post shared by Sophia Esperanza (@sophiaesperanza) on


For dinner, she often eats leftovers from lunch. Most of her recipes are designed to make more than one serving. This makes it easy for her to grab something tasty and healthy after a long day at work.

But when she feels like cooking, she loves making vegan comfort food. For Sophia, this means quesadillas.

She uses two vegan cheeses, one sharp cheddar style by Parmela Creamery and Chao slices creamy original by Field Roast. Both are dairy-free and made from plant-based sources.

She sautés bell peppers in a bit of avocado oil with a dash of lemon pepper until slightly cooked. Then she removes the peppers from the pan, adds a touch of oil, and heats up the tortillas. Once warmed, she adds cheese to each tortilla and folds each one in half. 

To help the cheese melt faster, she puts a plate on top. This presses the tortilla into the skillet and exposes it to more heat. Once they’re browned and the cheese is melted, she serves them with a generous helping of pico de gallo and the sautéed peppers.


Like any active person who has a really good diet, Sophia likes to have healthy snacks prepared in advance. It helps keep her energy up and makes sure she gets enough calories to fuel her body during those intense training sessions.

Some of her favourite snacks are frozen raspberries, fresh fruit, vegan coconut vegan yogurt, pickles (she loves Bubbies’ vinegar-free pickles). 

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1 for the rest of your life, what would you pick. ???

A post shared by Sophia Esperanza (@sophiaesperanza) on


It should come as no surprise that Sophia’s workouts are just as intense as her commitment to veganism. And she tries to get a workout in every day. 

Before starting any exercise routine, she stretches. A lot. She stretches until it doesn’t feel uncomfortable. That’s the best way to tell if you’re actually limber enough. Once she’s warmed up, she runs through her daily workout.

Here’s what her daily routine looks like:

  • Lunges with free weights 12-20 reps
  • Side leg lifts with 10 pound weight
  • Lateral lifts with 8-pound free weights 
  • Sit ups
  • Standing oblique lifts with 10-pound weights

The exercises she does help keep her toned, but they might end up making you bulk up, depending on your body type. And if that’s not one of your fitness goals, some other bodyweight exercises might be better suited for you. Here you have one of my favourite bodyweight resistance routine that won’t add bulkiness even if you put muscles quite easily :)

If you want to get a body like Sophia Esperanza, I have something special for you! I’ve created a 5-day video course which will help you achieve that model like body. All 5 workout videos are completely free and you can download them below :)

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Sophia’s abs are flat and toned. But it takes a lot of work to get there. Here’s Sophia’s ab workout that you can do at home :)

  • Crunches – 20 reps
  • Side crunches – 20 reps
  • Raised leg crunches – 20 reps
  • Bicycle kicks – 20 reps
  • Bicycle kicks double-time – 20 reps
  • Leg raises – 20 reps
  • Double leg circles – 20 reps each direction
  • Flutter kicks – 20 reps
  • Plank hip dips – 20 reps
  • Side planks – 30 seconds each side
  • One leg skater lunches – 10 reps each side
  • High knees – 30 seconds

When she has the energy, she runs through this circuit again. 

Watch the workout video here.

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It was vegan day at the pool. Great turnout

A post shared by Sophia Esperanza (@sophiaesperanza) on


Whenever she has an important shoot or show coming up, Sophia includes more booty workouts in her daily routine. Here you have her fave resistance band routine. She uses light, medium, and heavy resistance bands in her workout.

  • Glute bridges with pump – 20 reps
  • Wide glute bridges with pump – 20 reps
  • Close glute bridges with pump – 20 reps
  • Single leg elevated glute bridge with pump – 20 reps each leg
  • Clamshells – 20 reps
  • Fire hydrants – 20 reps each leg
  • Donkey kicks – 20 reps each leg
  • Standing glute kickbacks – 15 reps each leg

Sophia repeats this circuit twice to really feel to burn.

You can watch the whole video here :)


Sophia Esperanza’s workout and diet aren’t for everyone. But they can be a great place to start if you’re looking for an alternative to the animal protein-heavy diets and gym based workouts that some other models and celebrities follow.

If you feel up to it, try it out, you might really like it :)

Thanks for reading!

Love Rachael xx

Featured Image Credit: DFree /

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Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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