Tom Holland believes his superhero physique isn’t built solely in the gym. Instead, the actor credits his diet for most of his fitness success.
“My diet is far more important than what I do in the gym,” he explained. “I’d say it’s 80% diet and 20% fitness.”
For Holland, maintaining muscle mass is a challenge due to his naturally slim build. This requires him to be intentional about his meals, ensuring he consumes enough calories and nutrients to fuel his workouts and maintain size.
Interestingly, he doesn’t shy away from indulgences—in fact, he embraces them.
Jump to:
- Cheat Meals? More Like Regular Meals
- A Typical Day on Tom Holland’s Plate
- Cooking Favorites and Nutrition Goals
- Supplements for Strength and Recovery
- Extreme Diets for Roles: A Lesson Learned
- Training with CrossFit and Superhero Workouts
- Favorite Foods and Simple Pleasures
- A Balanced Approach to Fitness and Food
Cheat Meals? More Like Regular Meals
While many actors see cheat meals as an occasional reward for sticking to a strict regimen, Holland views them as a regular part of life. He joked, “I have ‘cheat meals’ all the time, to the point where I can’t even call them cheat meals—they’re just ‘meals meals.’”
One of his favorite splurges is In-N-Out Burger. His go-to order? Two Double-Doubles with raw onions. But when it comes to the fries, he’s not a fan, candidly describing them as tasting like “cardboard.”
A Typical Day on Tom Holland’s Plate
Holland’s daily diet is straightforward and practical, reflecting his busy lifestyle.
- Breakfast: He starts his day with a bowl of porridge topped with fruit and nuts, paired with a nutrient-packed shake. This combination provides fiber, healthy fats, and slow-releasing carbs to keep his energy steady throughout the day.
- Lunch: Often, there is no lunch. If Holland isn’t actively bulking, he usually skips this meal entirely.
- Dinner: Evenings are more indulgent and family-oriented. His brother, Sam, is a talented chef who cooks a variety of meals, ranging from sticky bao buns to hearty roast dinners to spicy chicken vindaloo.
Cooking Favorites and Nutrition Goals
When Holland cooks for himself, he leans toward simple, healthy meals that align with his fitness goals. One of his go-to recipes is lentil chili, a dish he appreciates for being easy to batch cook, nutritious, and calorie-dense enough to help him gain weight.
The actor even shared a humorous memory of enjoying a night in with lentil chili while binge-watching Grey’s Anatomy, noting that the dish’s fiber content made for a “gassy” but memorable evening.
Supplements for Strength and Recovery
In addition to his meals, Holland incorporates supplements into his routine to support muscle growth and recovery. His current staples include creatine and protein powder. He also takes a morning shake packed with vitamins and minerals to help maintain a balanced diet, especially during demanding periods.
Extreme Diets for Roles: A Lesson Learned
Holland has pushed his body to extremes for certain roles. For the 2021 film Cherry, he drastically restricted his diet to fewer than 500 calories a day while exercising rigorously to shed weight. He repeated a similar transformation for the 2023 series The Crowded Room.
Although he’s proud of these performances, Holland has since vowed to avoid such extreme measures in the future, citing concerns about their long-term impact on his health. “It’s not worth it, and it can actually promote considerable health risks down the line,” he reflected.
Training with CrossFit and Superhero Workouts
To prepare for roles like Spider-Man, Holland turned to CrossFit, a fitness approach he grew to love for its competitive and goal-oriented nature. Working alongside trainers and friends, he focused on setting personal bests and achieving peak physical condition.
His dedication extended beyond the gym, with intense meal prep and calculated nutrition fueling his progress.
Favorite Foods and Simple Pleasures
Despite his intense training, Holland’s food preferences are surprisingly relatable. He’s a self-proclaimed potato enthusiast, declaring his love for the starchy vegetable in all forms—baked, mashed, or even raw.
For protein, he prefers cod and chicken. Cod, in particular, is a favorite because of its simplicity: he bakes it with chilies, garlic, and lemon in foil for a flavorful and low-maintenance dish.
A Balanced Approach to Fitness and Food
For Holland, maintaining a superhero physique is about balance. While he indulges in comfort foods like burgers and lentil chili, he also stays mindful of the nutrients and calories he needs to meet his goals.
If there’s one meal he’d love to share with someone, it’s with Peter Parker himself. Holland imagines swinging to a restaurant alongside the character that changed his life, enjoying a meal that’s as grounded as his own approach to health and fitness.
By staying consistent with his nutrition and finding joy in both discipline and indulgence, Holland proves that even superheroes can have a burger—or two.
