Dwayne “The Rock” Johnson’s meal plan: eating 10 pounds of food during the day

Dwayne “The Rock” Johnson’s meal plan: eating 10 pounds of food during the day
Dwayne “The Rock” Johnson’s meal plan: eating 10 pounds of food during the day

Dwayne Johnson shares the meal plan that gets his physique in bodybuilder shape.

Sure, he’s a WWE superstar and a Hollywood A-lister, but ever notice how the Rock looks every bit a bodybuilder? (That’s a rhetorical question.) How does he do it?

  • The 48-year-old, who recently played Hercules, is 6ft 4in and 270 pounds
  • Maintains his physique with the strict eating regime and workout sessions
  • He eats roughly 1,000 calories of cod alone every day and adds a hefty amount of vegetables to most of his dishes

After one of the journalists working for Complex had tried eating and living like this, he said that it is almost impossible an ordinary man like him, and takes incredible willpower to stay focused on this plan. One of the reasons he could not make himself eat that much food is because he is much smaller than the Rock is. Besides, he had troubles adjusting to the choices the latter one made in his daily diet. For one thing, the reporter hated fish.

Nevertheless, if it is what it takes an almost a 48-year-old to be one of the leading athletes, then it is always worth a try!

The overall intake of calories is roughly 2,500 calories given that he adds a lot of vegetables to every meal he has. Moreover, he eats a lot as well as different kinds of meat in moderate amounts.

Johnson eats roughly 1,000 calories worth of cod each day alone and spends around $1,400 a year on the fish, if he buys in bulk.

A man’s suggested daily intake for all foods is roughly 2,500.

In between his dishes – which consist of a range meats, eggs, rice and vegetables – he also finds time to work out.

Check out Johnson’s muscle-building diet:

  • Meal 1 – 300 gram of cod, two eggs, two cups of oatmeal
  • Meal 2 – 230 gram of cod, 530 gram of sweet potato, 1 cup veggies
  • Meal 3 – 230 gram of chicken, 2 cups white rice, 1 cup veggies
  • Meal 4 – 230 gram of cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil
  • Meal 5 – 230 gram of steak, 350 gram of baked potato, spinach salad
  • Meal 6 – 300 gram of cod, 2 cups rice, salad
  • Meal 7 – 30 grams casein protein, ten-egg-white omelet, 1 cup vegetables, 1 tbsp omega-3 fish oil.

However, remember to let your body adjust to all the changes, and start with less than 4,4 kilos of food the Rock eats daily. As you body adjusts, you will be able to consume more and burn the extra calories while exercising.


► “I do cardio 4–5 a.m., then take 4–6 scoops of Optimum’s Amino Energy.”
► “After cardio I eat breakfast [Meal no. 1].”
► “After breakfast I hit the iron for 90 minutes.”
► “Post-workout I have 60 grams Optimum Nutrition’s Platinum Hydrowhey with 15 grams of glutamine.”
► “Thiry minutes later I consume 32 oz of Gatorade.


Written by Marcus

Fitness is not always easy and there is no perfect plan for everyone to stay fit for life. That is why I have set myself the goal of finding the most accessible way for people to build healthy lifestyles.