- Actor Dwayne “The Rock” Johnson said he eats six meals a day to fuel his workouts and build muscle.
- The Rock eats high-protein chicken, salmon, and buffalo with carbs like rice and sweet potatoes.
- He also eats his greens, and then celebrates on the weekends with massive cheeseburger cheat meals.
Actor, entrepreneur and fitness icon Dwayne “The Rock” Johnson revealed he typically eats up to 6,000 calories a day across six meals, whether he’s training for a movie role or just maintaining his famous physique.
While he used to eat slightly more — up to 8,000 calories at the height of his pro wrestling career — The Rock’s diet doesn’t vary much anymore, Johnson told Delish in an interview last month.
“My diet has honestly pretty much remained the same for the past five to 10 years,” he said.
Staples like chicken and rice, with nutrient-dense foods like buffalo and greens, are the backbone of Johnson’s meals, supplemented by epic cheat days with both savory and sugary treats, to keep him in peak shape year-round.
Each of The Rock’s meals focus on protein and carbohydrates
His breakfast is packed with carbs in the form of oatmeal or cream of rice, with eggs and buffalo for protein, he told Delish.
The Rock also eats his veggies for important micronutrients, loading up on greens with his third meal of the day, along with more rice and chicken or buffalo.
For his two evening meals, Johnson said he opts for seafood to change up the protein — either cod or salmon, which he said he’s sick of but eats anyway for the benefits, like healthy fats and vitamins.
“I hate salmon, I have salmon out of my ears. But it’s a great fish in terms of health and fitness,” he said.
His nighttime meal follows the same pattern as the rest of the day.
“I’ll have a balance of protein and a carbohydrate and some greens before bed,” Johnson said.
The Rock’s cheat days are full of sweet treats and massive burgers
On the weekends, Johnson enjoys cheat meals like heaps of rich, syrupy pancakes or a tableful of sushi, which he documents on Instagram.
“I do believe in working hard throughout the week and earning your cheat meals at the end of the week,” he said.
His go-to cheat meal is a loaded cheeseburger, complete with avocado and bacon, along with French fries. The Rock also has a sweet tooth which he indulges on cheat days with cookies, coffee cake, or apple fritter bread.
His treat-yourself attitude is dietitian-approved, too, although you don’t need to call it a cheat meal or save it for the weekend to enjoy your food. It’s also not recommended that most people eat like The Rock on a regular basis.
“I think it’s important to include treats that we can include just for fun. Framing it as a cheat meal can be problematic,” registered dietitian Georgie Fear previously told Insider. “The Rock has an epic calorie burn, so he can have more treats. For the average person, you could obliterate a week of healthy eating and hard workouts in one cheat day like that.”