Dwayne “The Rock” Johnson’s Meal Plan (426 GRAMS PROTEIN!)

Eat like an athlete and build ripped, rock-like muscle here
Dwayne “The Rock” Johnson is one big man, and he eats like one too! In this video, I break down the Rock’s daily diet and meal plan to show you what he eats at every meal. In a recently published Muscle and Fitness magazine article, Dwayne Johnson’s meal plan was featured. Instead of just reposting what you can easily read for yourself, I decided to do a breakdown of the most important things we can learn from how the Rock eats.
First, let’s take a look at the Rock’s diet plan, meal by meal.
DWAYNE JOHNSON'S DIET AND MEAL PLAN
Meal 1
- 10 oz cod
- 2 whole eggs
- 2 cups oatmeal
Meal 2
- 8 oz cod
- 12 oz sweet potato
- 1 cup veggies
Meal 3
- 8 oz chicken
- 2 cups white rice
- 1 cup veggies
Meal 4
- 8 oz cod
- 2 cups rice
- 1 cup veggies
- 1 tbsp fish oil
Meal 5
- 8 oz steak
- 12 oz baked potato
- spinach salad
Meal 6
- 10 oz cod
- 2 cups rice
- salad
Meal 7
- 30 grams casein protein
- 10 egg-white omelet
- 1 cup veggies (onions, peppers, mushrooms)
- 1 tbsp omega-3 fish oil
Postworkout
- whey protein shake
As you can see, there is a lot of cod in this meal plan! In fact, there are 36 ounces of cod being eaten every day! The national average for cod is seven dollars per pound. This puts the Rock at over $15 of cod every day. That doesn’t even include the additional 4 dollars per day in chicken and steak.
Obviously, cost is not a factor for the Rock, however this can become pretty cost prohibitive for the regular guy. Sometimes, supplementation can get you to your protein goals much more quickly and less expensively than with food alone since you can consolidate your protein much more effectively. This would be a perfect example of this.
Other key points from Dwayne Johnson’s meal plan is the abundance of complex carbohydrates. When you are looking to train as intensely as the Rock does, you need to fuel both your brain and your muscles with their preferred fuel source - carbohydrates.
Protein is another key component of every meal as we discussed. Regardless of where you are getting yours from, be sure to try and get high quality protein in some form at every meal. And finally, as I point out in the end of the video, bulk prep of your food is critical for remaining prepared. The minute your meal plans become a pain for your to follow them is the minute you give up on them. To stay consistent with your eating to build muscle you have to make your food for the week ahead of time. It will make your life much easier.
For a complete meal plan to help you eat like an athlete and grow serious muscle like the Rock, be sure to head to and get the ATHLEAN-X Training System with the X-Factor Meal Plans.
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