Think You Can Handle the Rock Diet? Everything You Need to Know! 

April 16, 2021

By Troy Adashun

Are you a fan of Dwayne the Rock Johnson? Do you want to get the irresistibly sizzling body he had in Hercules? Though it may seem complicated, all you need is persistence to get as huge as Dwayne Johnson himself. Well, this article has everything you need to know to follow The Rock diet.

If you are thinking about how Dwayne Johnson can eat whatever he wants simply by following a high-level workout routine, you may be mistaken. Along with an extremely challenging training routine, the Rock also follows a strict diet. The best part about this nutrient-rich diet is that it is only for six days a week. The seventh day is what you may call the fruit of hard work—cheat day!

What Does the Rock Eat In A Day?

The Rock eats a total of 7 meals a day. These are packed with nutrition and add up to a whopping 5000 calories per day. Yes, you read it right. However, don't worry as each of these meals is pretty easy to prepare.

Dwayne The Rock Johnson playing Hercules

Photo credit: Kerry Brown - © 2014 Paramount Pictures and Metro-Goldwyn-Mayer Pictures. All Rights Reserved.

Remember that this is a unique discipline that this 6 feet 4 inches movie star took on for Hercules. Famously known as the 12 Labors, this diet is rich in proteins, carbohydrates, and multiple other nutrients.

So, roll up your sleeves and get ready for the exclusive 7-meal diet plan of Dwayne the Rock Johnson. Here is a quick outline of the 22-week diet of this man to smell what the Rock is cooking!

Meal 1

cod eggs veggies on a plate
  • 10 oz or 280g cod
  • 2 whole eggs
  • 2 cups oatmeal

Meal 2

home cooked meal cod asparagus sweet potatoes
  • 8 oz or 230g cod
  • 12 oz or 340g sweet potato
  • 1 cup veggies (broccoli, asparagus, cauliflower, etc.)

Meal 3

grilled chicken breast with rice and vegetables
  • 8 oz or 230g chicken
  • 2 cups white rice
  • 1 cup veggies

Meal 4

cod rice and vegetables on a plate
  • 8 oz or 230g cod
  • 2 cups white rice
  • 1 cup veggies
  • 1 tbsp fish oil

Meal 5

grilled steak with potatoes and salad
  • 8 oz steak
  • 12 oz baked potato
  • spinach salad

Meal 6

steamed cod with brown rice and vegetables
  • 10 oz cod
  • 2 cups rice
  • salad

Meal 7

omelette with vegetables
  • 30 grams casein protein
  • 10 egg-white omelet
  • 1 cup veggies (onions, peppers, mushrooms)
  • 1 tbsp Omega 3 fish oil

Though the Rock took up this 7-meal plan especially for a movie, his routine is no different otherwise as well.

When this famous star is not on any specific workout regime for the movies, he still eats 5 meals a day. These portions include more or less the same food items, with the calories being a tad bit lesser.

The Rock Diet - Cheat Day

Dwayne's cheat day meals are simply mind-blowing, much like himself. But on the seventh day of each week, he rests his muscles and keeps the healthy diet aside. The big man tries to eat all his favorite fast food and deserts on these four days of the month.

All of this, without keeping a tab on the calories as he makes up for it during the 6 intense workout days. Here is what he loves eating on his cheat days.

appetizing cheeseburger on wooden table
  • Subs loaded with turkey, cheese, and vegetables (for lunch)
  • Sushi
  • Pizzas
  • Bacon cheeseburgers
  • French toast
ice cream and spoon for ice cream
  • Chocolate brownies
  • Donuts
  • Banana chocolate chip pancakes
  • Ice cream

Tips to Follow the Rock Diet

The Rock Diet

If you want a body like The Rock, you got to eat like him and consume almost 10 pounds of food in one day. It might sound somewhat unattainable, but once you get to it, you can easily follow this diet. Still, you need to bear a few things in mind while cooking your meals.

Dwayne, The Rock Johnson, consumes three things in massive amounts—protein, carbohydrates, and supplement pills. Here are a few tips for including these nutrients in your food regimen to eat like The Rock!

Jack Up the Protein

cod spinach egg

Dwayne The Rock Johnson prefers eating high-quality protein, and he considers fish to be the best source. As you can see, whether it is the first meal or meal 2, 4, and 6, The Rock's regime contains massive amounts of cod. In fact, he eats around 2.25 lbs of cod a day. Sounds a little too much? Well, you are not alone to think so!

Although the man includes the omega-3 fish oil in his meal plan, Johnson eats fish as a natural source of omega-3 fatty acids. Egg whites are another excellent source of protein, and The Rock's diet includes 2 whole eggs and 10 egg whites. That is, for his breakfast and dinner.

So, eat like The Rock and consume high-quality protein for the perfect muscle growth!

Don't Miss Out on Carbs

coriander rice

While protein is The Rock's favorite nutrient, he loves carbs just as much. Plus, when he was training for Hercules, The Rock ate around 5-6 cups of white rice per day. Apart from these grains in meal 3, meal 4, and meal 6, he ate 12 oz baked potato and sweet potatoes.

The man loves potatoes so much that this food is a staple in the Rock's perfectly healthy regimen. That said, he mostly prefers to have them for lunch.

Take Them Supplements

Lose Belly Fat - Casein Protein Powder

To ensure an all-around nutritional value, the Rock also includes essential supplements. He takes 2 testosterone boosting pills at night to get the extra boost he needs to work out at the gym. It keeps his estrogen levels in check and raises the testosterone levels. Additionally, his favorite vegetables—broccoli, cabbage, and cauliflower further promote this hormonal secretion.

Apart from these, the Rock never fails to incorporate amino acids and whey protein. He includes around 4-6 scoops of amino protein powder post his morning cardio session. He then consumes almost 60 grams of whey protein and glutamine in a smoothie that he drinks after the second workout. The Rock finally ends his day with 30 grams of casein protein!

Dwayne The Rock Johnson’s Meal Alternatives

Do you think you can't consume all that cod? Are 5 cups of white rice too much for you? Well, you can’t like everything the Rock does. That is why this article suggests a few alternatives to the main food items mentioned here.

Omega 3 Fatty Acids

If you are not a very big fan of fish or other seafood, incorporate some vegan options in your meal plan.

healthy homemade flax seed crackers
  • Flaxseeds: Mix 1 tbsp of flaxseed oil while cooking, or add 2-4 tbsp whole flaxseed to your 2 cups of oatmeal.
  • Mixed greens: Instead of cod, 2 cups of salad containing spinach, kale, asparagus, broccoli, and other green vegetables can do the work!
  • Walnuts: They are high in calories but also an excellent source of omega 3.

Other items rich in omega 3 are algal and perilla oils, chia seeds, sprouts, and more.


Johnson loves to eat eggs, cod, seafood, steak, chicken, etc., for a significantly protein-rich regimen. Well, there are several alternatives for the 40-45 grams of protein in 8 oz cod.

tofu and broccoli stir fry
  • Tofu: 12-18 grams of protein / 3.5 oz
  • Lentils: 18 grams protein/ 8 oz
  • Hempseed: 10 grams protein / 1 oz

These are excellent alternatives for vegans as well. Other non-vegan protein-rich foods include milk, yogurt, nuts, seeds, beans, etc.


Johnson always includes carbs in his dietary plan like white rice, baked potatoes, spinach salads, etc. Here are some other great sources of carbs if you want more diversity in your diet:

boiled corn with butter and salt
  • Carbs (45g) in 1 cup white rice = 1 cup pearled barley
  • Carbs (116g) in 2 cups of oatmeal = 2 cups amaranth (cooked)
  • Carbs (71g) in 12 oz baked potato = 2-3 cups of sweetcorn

Other alternatives for high-carb foods include buckwheat, brown rice, quinoa, millet, beans, lentils, and bananas.

Workout Routine to Get A Physique Like the Rock’s

The Rock Workout

Apart from religiously consuming these seven meals, Dwayne the Rock Johnson also follows a rigorous workout routine. He wakes up early in the morning, between 3-5 a.m. to hit the gym.

Here is a quick overview of the Rock's favorite training routines from the Hercules workout sessions:



Arms and Abs

Though this is a particular workout plan for an epic movie, The Rock always sticks to passionate training. He kickstarts his day with a power-packed morning run at 4 a.m., followed by his first meal—a protein-rich breakfast.

The Rock then starts his workout sessions, depending on the body muscle he has to cover that day. He dedicates two days for legs and one each for the back, shoulders, chest, and arms, and abs.

Note: You can start with half of the mentioned sets and repetitions as the first step and gradually increase your training intensity. Use the One Rep Max Calculator to find the correct number of reps for you.

Wrap Up

Are you all set to start the Rock's diet? Well, it may seem overwhelming at first, but one week into this regimen, and you will see incredible results. Plus, these will be more than enough to encourage you to follow this routine even more accurately!


What is The Rock's daily calorie intake?

The Rock consumes an average of 5000 calories per day. These calories are almost equally distributed over seven meals, with his first meal being a hearty breakfast.

How much does the rock's diet cost?

The Rock's food regime is rather expensive. If you calculate according to his 7 meals a day, Dwyane The Rock Johnson's diet costs $1,262 per month. That makes around $42 per day, almost $18 of which is cod alone.

How many eggs does the rock eat a day?

Dwayne Johnson eats a total of 12 eggs in a day. These include an omelet of 10 egg whites and vegetables (onions, peppers, mushrooms) at night and 2 whole eggs for breakfast.


You May Also Like...

The Rock Workout

The Rock Workout Routine To Get Big Fast!

The Rock Workout Routine To Get Big Fast!
Brad Pitt Fight Club Workout

Brad Pitt Fight Club Workout & Diet Plan

Brad Pitt Fight Club Workout & Diet Plan
Ryan Reynolds Workout

Ryan Reynolds Workout For Blade To Get Lean!

Ryan Reynolds Workout For Blade To Get Lean!
Zac Efron Workout Plan

Zac Efron Workout Plan & Diet To Get Ripped

Zac Efron Workout Plan & Diet To Get Ripped