The Rock diet is a special regime created by wrestling and Hollywood superstar Dwayne Johnson. If you know anything about the man or if you’ve seen him before, you would know that he’s a beast of a dude who’s got a near-adonis physique.

Achieving the type of fitness levels Johnson has managed to accomplish is certainly not easy, and it comes down to having a meticulous diet as well. We dig deep into this manic regime and discuss all the steps you’ll need to take when working on The Rock diet.

Who Is The Rock?

Dwayne “The Rock” Johnson is a second-generation wrestler who made it big in the world of wrestling before transitioning into Hollywood over the last two decades. He is now one of the biggest movie stars in the world and regularly tops the list of the highest-earning actors in the world (1).

Johnson is known to have built this phenomenal success on the backs of genuine hard work and dedication. His Instagram followers must know that the grind is real when it comes to The Rock, and he is willing to go big or go home.

This philosophy is well reflected in his diet and workout plans that are freely available for anyone to consider. He has never tried to remain secretive of his regime and has been extremely vocal in encouraging people to focus on fitness. Thanks to this attitude, we can now examine and dissect The Rock’s diet below.


The Rock Diet

Dwayne “The Rock” Johnson is a man who’s mostly working on maintaining his bulk and mass throughout the year for his various movie roles. He’s a 120-kilogram behemoth, and he needs to feed himself at least five times each day in order to maintain his level of mass and chisel.

When he attempts to gain mass for certain roles, he takes his diet up to seven meals a day. This is in addition to The Rock working out for nearly three to four hours daily at the minimum.

Just so we’re clear here, these are not snacky-meals, but rather full-fledged high-protein recipes. Three of these could easily fill normal individuals across the day, but Johnson takes on seven mind-blowing portions to aid with his high-intensity workout routine as well.

In order for you to better understand the quantities we’re talking about here, we’d like to bring out some numbers. The average calorie intake recommended for men is known to be around 2,500 calories a day (2). The Rock, however, has been known to take on over 5,100 calories each day, and this is when he’s consuming just five meals on average.

The amount of food that’s roughly being consumed each day by this man amounts to 4.5 kilograms. This is what you’re looking at when you’re considering The Rock’s diet plan. If you’re up for the challenge, we look at the specifics below.

The Diet Plan

As we previously mentioned, the Rock has two major plans that he tends to follow based on the necessity of his work. These are a staggering five-meal plan and an even more astounding seven-meal plan. Here’s a brief look at both of these.

Five-Meal Plan

For the five-meal plan, the skeletal of the regime looks something like this. Remember that steak, salmon, and cod are interchangeable at every meal, based on your preferences. The key, however, is to get at least one protein, one carbohydrate, and vegetables in most meals.

Meal 1

  • 1 glass of watermelon juice.
  • 1 whole egg.
  • 3 egg whites.
  • 2 cups of oatmeal.
  • 10 oz steak.

Meal 2

  • 1 protein shake.
  • 2 cups of rice medley.
  • 2 whole eggs.
  • 8 asparagus tips.
  • 8 oz salmon or cod.

Meal 3

  • 3 cups broccoli.
  • 8 oz salmon or cod.
  • 2 whole eggs.
  • 2 cups rice medley.

Meal 4

  • 1 glass orange juice.
  • 8 asparagus tips.
  • 10 oz steak.
  • 3 baked potatoes.

Meal 5

  • 10 egg whites.
  • 20 g casein protein.

Seven-Meal Plan

Believe it or not, but the man consumes this much food on a daily basis, and this is him not going all-out in his regime. When The Rock takes it up to seven meals a day, the plan looks something like this:

Meal 1

  • 2 cups of oatmeal.
  • 2 whole eggs.
  • 10 oz cod or salmon.

Meal 2

  • 8 oz cod or salmon.
  • 12 oz sweet potato.
  • 1 cup of vegetables.

Meal 3

  • 8 oz chicken.
  • 2 cups of white rice.
  • 1 cup of veggies.

Meal 4

  • 8 oz cod or salmon.
  • 2 cups of rice.
  • 1 cup of vegetables.
  • 1 tablespoon of fish oil.

Meal 5

  • 8 oz steak.
  • Green spinach salad.
  • 12 oz baked potato.

Meal 6

  • Salad of your choice.
  • 2 cups of rice.
  • 10 oz cod or salmon.

Meal 7

  • 1 tablespoon of omega-3 fish oil.
  • 1 cup of mixed vegetables.
  • 10-egg white omelet.
  • 30 g casein protein.

Yes, this isn’t your weekly plan but your daily plan. This is how much of the right food it takes to help you gain mass, build muscle, and retain it over sustained periods of time.

Day Off

Eating all this food in such frequency may get boring pretty quickly, and that’s exactly why Dwayne “The Rock” Johnson really values his cheat days. He takes one day off each week to consume ridiculous quantities of his favorite foods, and these include:

  • Pancakes.
  • Pizza.
  • Chocolate fudge ice cream sandwiches.
  • Steak with loaded baked potato.
  • Banana chocolate chip pancakes.
  • Turkey subs.
  • Fudge brownies.
  • Milk chocolate or salted caramel cookies.
  • Slices of french toast.
  • Apple pie.
  • Bacon cheeseburgers.
  • Sushi platters.

Drawbacks of the Routine

As you can imagine, eating such obscene amounts of food is only feasible when you have the structure of Dwayne Johnson, and you follow the workout of The Rock. He eats these meals in relation to his body mass, height, and weight.

You will need to figure out the perfect proportions for your individual body type, or you could damage your system in the long run.

Additionally, The Rock’s workout and diet require you to pretty much stay on these elements round the clock. You cannot be eating this quantity of food if you’re not hitting the gym with equal ferocity to burn the calories and chisel that physique.

Thus, following The Rock’s diet routine and workout rock can be quite time-intensive and expensive to maintain.

Frequently Asked Questions About the Diet

How Many Eggs Does The Rock Eat a Day?

Dwayne “The Rock” Johnson is known to eat a dozen eggs each day. This includes two eggs for breakfast with his fish and a 10-egg omelet before bedtime.

How Many Calories Does The Rock Burn a Day?

We don’t know how many calories Dwayne “The Rock” Johnson burns in a day, but it’s far less than the calories he consumes because that’s the only way for him to maintain his body mass (3).

How Many Hours a Day Does The Rock Workout?

The Rock tries to work out at least three to four hours each day.

How Much Protein Does The Rock Eat?

The Rock tries to consume 1000 grams of protein each day as part of his plan.


If You Smell What The Rock Is Cooking

There are some individuals who are path-breakers and trailblazers in the world, and Dwayne “The Rock” Johnson is undoubtedly one of them. He’s an inspirational human being who has climbed the ladder of success with hard work and dedication, and he takes the time to inspire others to do the same.

Just a simple scan of his dietary and workout routine gives us an indication of his levels of dedication. This is definitely a tough regime for anyone to maintain, but if you’re looking to bulk up and maintain that bulk like The Rock, this is what it’ll take!


  1. Berg, Madeline. “The Highest-Paid Actors 2019: Dwayne Johnson, Bradley Cooper And Chris Hemsworth.” Forbes, Forbes Magazine, 4 Nov. 2019,
  2. NHS Choices, NHS,

Johnny Gallagher

Johnny Gallagher is a certified personal trainer and nutritionist.

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