The Bassett Approach to Regimented Eating
Angela Bassett's dietary philosophy is based on discipline, intention, and treating food as fuel. Instead of a calorie-counting regimen, she follows a cyclical pattern based on macronutrients, which she coordinates with her rigorous exercise schedule. She has previously followed a Fast Metabolism Diet-style plan, which aligns with this phase-based approach. Her focus is on high-quality, whole, organic foods, with a strict ban on dairy and processed flours.
Monday & Tuesday: High-Carb & Fruit Days
At the start of her week, Bassett's diet is higher in carbohydrates and fruits, which she pairs with cardio workouts. The extra energy from these healthy carbs helps fuel her through more intense aerobic sessions. During this phase, she might enjoy items like potatoes, oats, and a variety of fresh fruits. This is also a 'no fats' phase of her week.
Wednesday & Thursday: High-Protein & Veggie Days
Mid-week shifts to a high-protein, high-vegetable diet, which supports her strength-building workouts. Protein is essential for muscle repair and growth, and the abundance of vegetables provides vital nutrients and fiber. Examples of her protein sources include lean chicken, bison, and fish. Similar to the carb phase, this part of the week is low on fats.
Friday-Sunday: Flooding with Healthy Fats
Over the weekend, Bassett transitions to a low-carb, healthy fat-heavy diet. This phase, paired with lighter activity like yoga or massage, is geared towards recovery and nutrient absorption. This approach ensures her body gets ample amounts of good fats, which are crucial for hormone regulation, brain function, and skin health. Good fats are defined as those found in sources like:
- Salmon and other fatty fish
- Coconut oil and olive oil
- Avocados
- Nuts (e.g., almonds)
- Nut butters (e.g., almond butter)
The Food Staples of Her Healthy Lifestyle
Beyond the macronutrient cycling, Angela Bassett relies on a consistent set of staple foods. By cooking at home and focusing on quality ingredients, she and her husband, Courtney B. Vance, maintain control over their family's nutrition.
- Vegetables: Greens, broccoli, tomatoes, asparagus, and squash are a daily part of her meals.
- Lean Protein: Besides chicken and salmon, she specifically prefers bison over conventional beef.
- Whole Grains: Ezekiel bread, a sprouted-grain bread, is a staple, replacing processed bread made with white flour.
- Sweet Potato Brownies: She has famously created a version of brownies using cacao and sweet potatoes, offering a healthier dessert option.
- Moroccan Chicken: A flavorful dish made with olives is one of her favorites.
Comparison: Bassett's Diet vs. Standard American Diet
To better appreciate the nuances of Bassett's eating habits, it's useful to compare her approach to the standard American diet (SAD).
| Feature | Angela Bassett's Diet | Standard American Diet (SAD) |
|---|---|---|
| Focus | Whole, unprocessed, organic foods | Processed foods, high sugar, and refined grains |
| Carbohydrates | Intake is strategically timed and from complex carbs | Frequent intake of simple, high-glycemic carbs like white bread |
| Fats | Emphasis on healthy fats from nuts, salmon, oils | High intake of unhealthy trans and saturated fats |
| Dairy & Gluten | Dairy and refined flour are strictly avoided | High consumption of dairy products and refined bread/pasta |
| Meal Timing | Regimented, structured, and consistent | Erratic and often includes frequent fast food or large portions |
| Cooking | Cooked at home to control ingredients and sodium | Frequent reliance on take-out and restaurant meals |
The Synergy of Diet and Exercise
Her diet is not an isolated component of her wellness. It works in perfect harmony with her exercise routine, which includes a mix of cardio, strength training, and flexibility. The macro-cycling ensures her body is fueled appropriately for different types of physical demands throughout the week. This combination is what keeps her energized and prepared for demanding roles.
Conclusion: A Lifestyle of Intentional Choices
Angela Bassett's approach to food is less a diet and more a deliberate lifestyle choice rooted in health and longevity. It's about prioritizing high-quality, whole-food nutrition and synchronizing it with a consistent fitness routine. Her formula is a testament to the power of disciplined and intentional eating for maintaining a vibrant and healthy life. As she told Essence, "The changes don't have to be drastic in order to make a difference". By focusing on clean eating, good fats, and eliminating processed items, her daily meals contribute directly to her enduring vitality.
What Does Angela Bassett Eat In a Day: A Sample Meal Plan
Here is a hypothetical meal plan for a Wednesday, a high-protein day for Angela Bassett:
Breakfast
- Meal: Scrambled egg whites with sauteed spinach, broccoli, and peppers. Served with a side of berries to add some antioxidants.
- Drink: Glass of water.
Lunch
- Meal: Grilled chicken breast salad with mixed greens, chopped vegetables (cucumber, tomato), and a light vinaigrette dressing.
- Drink: Herbal tea.
Snack
- Meal: Handful of almonds for a mid-day protein boost.
- Drink: Water.
Dinner
- Meal: Baked salmon fillet with a side of steamed asparagus and a medley of roasted root vegetables.
- Drink: Water.
Evening
- Meal: Sliced vegetables with hummus.
- Drink: Water.
A Sample Friday (Healthy Fat Day)
For contrast, here is an example of a healthy fat day, like a Friday:
Breakfast
- Meal: Almond butter on a slice of toasted Ezekiel bread.
- Drink: Water.
Lunch
- Meal: Moroccan chicken with olives, cooked with olive oil, and served with a side of mixed greens and a healthy fat dressing.
- Drink: Herbal tea.
Snack
- Meal: Handful of almonds or a small avocado.
- Drink: Water.
Dinner
- Meal: Baked salmon with roasted asparagus drizzled with olive oil.
- Drink: Water.
Dessert
- Meal: Small serving of her famous sweet potato brownie.
- Drink: Water.
