For Tom Holland, the Spider-Man star, getting that superhero physique doesn’t solely rely on hours spent at the gym. In fact, the 28-year-old actor believes that diet plays a far more significant role than fitness in shaping his body. “My diet is far more important than what I do in the gym,” Holland shared with Men’s Health. “I would say for me to see results, it’s 80 percent diet and 20 percent fitness.” This statement, straight from Holland, highlights his belief that the right foods are the true key to achieving the body he flaunts on screen.
Tom Holland’s Approach to Diet: Why Cheat Meals Are Just ‘Meals Meals’
Despite his rigorous training schedule, Holland admits that cheat meals—which are usually a reward for those on restrictive diets—are more of a regular feature in his life than a rare indulgence. “I have ‘cheat meals’ all the time, to the point where I can’t even call them cheat meals,” he says with a laugh. “They’re just really ‘meals meals.’”
The actor, known for his role as Peter Parker, finds himself needing to pack on muscle, a challenge due to his naturally slim frame. In fact, maintaining size is a conscious effort for Holland, and cheat meals are part of that equation. It’s not unusual for Holland to indulge in foods he enjoys, all while keeping his body in top shape for his roles.
A Day in the Life of Tom Holland’s Diet
So, what exactly does Holland eat on a typical day? His diet is simple yet nutritious—and quite different from what you might expect from a fitness-focused celebrity.
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Breakfast: Holland kicks off his day with porridge, topped with fruit and nuts. He also adds a shake for extra nutrients and protein.
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Lunch: When he’s not focused on bulking up, Holland will skip lunch. This isn’t a typical practice for most people, but for Holland, it’s all about maintaining the right balance for his body goals.
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Dinner: Dinner is often a family affair, with his brother, Sam, a chef, preparing fresh meals for him. These meals, often full of new recipes, give Tom the fuel he needs after a long day.
However, Holland does indulge from time to time. He revealed that one of his favorite splurges is the classic In-N-Out Burger. “My go-to is two Double-Doubles with raw onions,” Holland says. But there’s one thing he’s not a fan of: “I don’t understand why their fries taste like cardboard.”
Extreme Dieting for Roles: The Dark Side of Weight Loss
The physical transformation for his roles sometimes requires intense dieting, and Holland has faced his share of extreme nutritional challenges. One of the toughest moments came during his preparation for the film Cherry (2021), where he portrayed a soldier-turned-drug addict. For the role, Holland worked hard to cut as much weight as possible. “I was trying to keep below 500 calories a day,” Holland explains. “I was working out like crazy, dropping weight really, really quickly.”
But even though Holland pushed himself to extreme limits for the film, he now recognizes the dangers of such crash diets. “It’s not worth it, and it can actually promote considerable health concerns down the line,” Holland says with hindsight. He admits that his extreme diet for Crowded Room (2023), a series he starred in with Amanda Seyfried, was another such crash course in unhealthy weight loss. Holland won’t make such choices again.
Holland’s Favorite Meals to Cook: A Simple Love for Lentil Chili
When it comes to cooking at home, Holland enjoys preparing lentil chili. It’s a simple yet hearty dish, and one that holds a special place in his heart. “I remember one night at home, I paired it with a Grey’s Anatomy binge-watch,” he recalls, with a grin. “Though, I do remember it being a bit of a gassy experience.” Ah, the joys of comfort food, even when it’s a bit too comforting.
A Superhero Body: The Importance of Balance
While workouts and fitness regimes play their role, Holland’s diet remains the cornerstone of his ability to maintain that Spider-Man physique. The actor’s acknowledgment that diet is responsible for 80 percent of his results isn’t an exaggeration. For him, it’s about making intentional food choices, enjoying indulgences without guilt, and focusing on meals that fuel his workouts and performances.
How Tom Holland’s Eating Habits Inspire Balance
For Tom Holland, the key to his superhero body isn’t about extreme restrictions or workout routines that leave him exhausted. It’s about balance, both in his meals and his lifestyle. “It’s important to maintain a healthy relationship with food,” he says. His approach to cheat meals is proof of that philosophy—he doesn’t let guilt over indulging define him.
His simple yet nutritious meals also reflect a sustainable approach to diet, where balance is prioritized over quick fixes. This isn’t about achieving perfection; it’s about making consistent, healthy choices.
If you’re looking to take a page out of Tom Holland’s book, it’s clear: don’t stress over the cheat meals. Instead, focus on keeping your meals nutritious and satisfying, and allow yourself to enjoy those indulgences without guilt. After all, even Spider-Man enjoys his Double-Doubles.
A Real-Life Superhero Approach to Health and Fitness
Tom Holland’s diet and fitness journey reveals that maintaining a fit, lean physique isn’t about strict dieting or punishing workout routines—it’s about balance, moderation, and smart decisions. Whether it’s enjoying your favorite cheat meals, cooking up a comforting lentil chili, or making mindful eating choices, Holland’s philosophy can inspire anyone looking to stay healthy and maintain a superhero-worthy body.
As Holland himself puts it, “My diet is far more important than what I do in the gym.” And for many, that’s a refreshingly realistic take on how to achieve and maintain a healthy body.