What I Eat In A Day with Hrithik Roshan
Hrithik Roshan, often hailed as Bollywood’s “Greek God,” continues to defy age with his chiseled physique at 52. While intense workouts play a key role, his diet—carefully curated by personal chef Shubham Vishwakarma—is the foundation of his enduring fitness and vitality. Unlike many celebrities who opt for intermittent fasting or restrictive trends, Hrithik follows a sustainable, performance-driven approach that prioritizes balance, consistency, and enjoyment.
Shubham Vishwakarma, who has been preparing meals for Hrithik since around 2021-2022, describes the actor’s eating style as “clean, balanced, and highly intentional.” Every meal serves a purpose: fueling energy, aiding muscle recovery, reducing inflammation, and supporting long-term health. The focus is on lean proteins, complex carbohydrates, fiber-rich foods, and healthy fats, prepared fresh daily with an emphasis on natural, home-style ingredients.
The Core Principles of Hrithik’s Diet
Hrithik eats every 2.5 to 3 hours to maintain steady energy levels and metabolism, consuming 6-7 smaller meals throughout the day. He wraps up dinner by 9 p.m. at the latest, followed by an overnight fast until morning. This frequent, portion-controlled eating helps sustain muscle growth, prevent energy crashes, and align with his rigorous training schedule.
Key macronutrient balance includes:
- Proteins — Primarily from natural sources like eggs (especially egg whites), white fish (for Omega-3s), chicken, lentils (dal), rajma (kidney beans), chickpeas (chole), Greek yogurt, and occasional whey protein shakes.
- Carbs — Complex options such as oats, quinoa, sweet potatoes, rice, and jowar roti for sustained fuel.
- Fats and Fiber — Nuts, seeds (non-negotiable for healthy fats), seasonal vegetables, salads, and fiber-packed foods.
- Avoidances — Refined sugar, gluten, seed oils, and mushrooms (mainly due to taste preference).
Comfort foods reflect his love for traditional Indian fare: moong dal, bhindi bhaji (okra stir-fry), jowar roti with a bowl of dahi (yogurt), tandoori chicken, paneer bhurji, or grilled fish. These wholesome, familiar dishes keep meals enjoyable without compromising goals.
A Typical Day of Eating
While exact menus vary based on training intensity, filming schedules, and preferences, a reconstructed “what I eat in a day” draws from chef insights and Hrithik’s routines:
- Early Morning/Breakfast — Starts with protein-heavy options like egg whites (often 6+), sometimes paired with Greek yogurt, oats, or nuts for lasting energy.
- Mid-Morning Meal — Grilled chicken or fish with quinoa, sweet potato, and plenty of vegetables.
- Lunch — Lentil-based dishes like moong dal or rajma with rice or jowar roti, mixed veggies, and dahi—comforting yet nutrient-dense.
- Afternoon Meals — Similar high-protein combinations, such as eggs, chickpeas, or white fish with complex carbs and greens; nuts/seeds add healthy fats.
- Pre-Workout or Evening — A protein shake or light meal if training.
- Dinner (by 9 p.m.) — Lean protein like grilled fish, pesto chicken, or tandoori items with vegetables (e.g., bhindi bhaji) and minimal carbs to support recovery.
Portion control remains central—Hrithik recently emphasized “eating less” while making plates visually abundant with colorful veggies, proteins, and small servings for satisfaction without excess.
Mindful Indulgences and Sustainability
Discipline doesn’t mean deprivation. Hrithik enjoys cheat meals occasionally, but they stay aligned with his plan: tandoori chicken, BBQ chicken, no-carb burgers, jowar-based pizza, or protein brownies. These satisfy cravings without derailing progress, proving his approach is about longevity rather than extremes.
Hrithik’s diet, coordinated with trainer Swapneel Hazare, supports peak performance for projects like War 2 and beyond. It’s a testament to mindful, purposeful eating—proving that consistency, balance, and enjoying food are key to looking and feeling ageless.
If you’re inspired to adopt elements of this routine, tailor it to your needs and consult a professional for personalized advice.
About The Author
