Tom Holland swears by food — he says nutrition accounts for about 80% of his fitness results. In fact, the Spider-Man actor jokes that he has cheat meals so often that they’re really just normal meals, not “cheats.” He eats simply but smartly: quick wholesome breakfasts, sometimes skipping lunch, and big dinners (often prepared by his chef brother, Sam). He loads his plate with lean protein, vegetables and fiber-rich foods to fuel his super-active life. He’s often on the move for filming and premieres, so he sticks to simple foods he can make almost anywhere. For fans of fitness and celebrity news, here’s a friendly breakdown of what Tom Holland typically eats in a day.
Breakfast: Oats, Fruit & Protein Shake
Tom starts early and keeps breakfast easy. He usually digs into a warm bowl of oatmeal (porridge) topped with berries and nuts. The fruit adds fiber and sweetness, the nuts provide healthy fats, and the oats deliver long-lasting energy. Alongside this, he downs a protein shake – often with added creatine and vitamins – to kick off his morning. This combo of oatmeal, fruit, nuts and a shake gets Tom out the door satisfied and fueled without any fuss.
Lunch (Or Not!)
Here’s a surprise: Tom often skips lunch. Unless he’s actively bulking up, he might power through the afternoon on snacks or another shake instead of a full meal. He’s naturally slim and tends to burn calories easily, so he sometimes waits until dinner to eat big again. When he does have lunch, it’s usually light and simple (think salad with chicken or a small sandwich). If he does get hungry in the afternoon, he might reach for a quick snack (like fruit or a protein bar) instead of a full meal. His rule of thumb? “If I’m not trying to gain weight, I’ll skip lunch.” That way he saves his appetite for the evening feast.
Dinner: Home-Cooked Feast
Dinner is usually Tom’s biggest meal — and a family affair. His brother Sam is a chef, so Tom often gets treated to home-cooked dinners. We’re talking sticky Asian-style bao buns, roast chicken (Chicken Véronique) with herbs, roasted steak, or other lean protein entrees. Sam also loves plant-based dishes (since Tom’s fiancée Zendaya is a vegetarian), so Tom’s plate is always packed with veggies. One of his favorite homemade dishes is lentil chili — it’s hearty, flavorful, and helps add healthy calories to his diet. He often eats dinner fairly early (around 6–7pm) to give himself time to recover overnight, then relaxes with family or a favorite show.
Cheat Meals: “Just Meals”
For Tom, cheat meals aren’t off-limits — they’re actually necessary to stay on track. He naturally stays lean and quickly loses weight if he doesn’t eat enough, so he embraces indulgence. His go-to cheat meal? In-N-Out Burger. Tom orders two Double-Double burgers (with raw onions) and yes, he skips the fries (he jokes their fries “taste like cardboard”). Eating this burger combo gives him a hefty boost of protein and carbs. He treats cheat days like any other, so on those days he’ll happily enjoy whatever he wants without feeling guilty. It’s his way of keeping the calories up and never feeling deprived – burgers, cake or a big bowl of mac & cheese can all be on the menu once in a while.
Favorites: Potatoes, Chicken & Veggies
Tom keeps his staples simple. He’s said he “absolutely loves” potatoes in any form — baked, mashed or even raw (“it’s the Irish in me!” he laughs). Chicken and cod are his favorite lean proteins because they’re easy to cook in different ways. He piles on vegetables, too: greens, beans, peppers and more. Thanks to Zendaya and Sam’s veggie-friendly recipes, his diet has plenty of fiber. Fruits (berries, bananas) and nuts show up at breakfast or as snacks. In short, Tom’s favorite foods are whole and unprocessed: veggies, fruits, whole grains, and lean meats form the bulk of his daily plate.
Supplements & Snacks
Aside from solid food, Tom uses a few supplements and snacks to round out his day. Every morning’s protein shake likely contains whey protein and a scoop of creatine — these help his muscles recover from workouts. He probably takes a daily multivitamin or omega-3, too (many fitness-focused folks do). Throughout the day he keeps hydrated with lots of water (hydration is a big part of his routine). If he needs extra fuel, he might snack on fruit, a handful of nuts, or another protein shake. In other words, no crazy pills here — just smart, simple choices to support his training.
Extreme Diets: Learned the Hard Way
Tom has done some wild diets for movie roles, but he’s not repeating those mistakes. For the film Cherry, he slashed his calories to around 500 a day and worked out like a maniac. He lost weight “really, really quickly,” but it was brutal. He did something similar for the Apple TV+ series The Crowded Room. After those experiences, Tom vowed never to crash-diet again; he says it’s “not worth it” because it can mess up your health. These days he focuses on eating more rather than less, making sure he’s getting enough fuel and nutrients. In short, he now focuses on steady, sustainable plans that he can keep up. In the end, Tom’s approach works wonders.
Why It Works: Balance & Flexibility
The secret to Tom’s diet is balance. He doesn’t ban fun foods — instead he includes them wisely. His motto is 80% good food, 20% flexibility. By basing most meals on oats, fruits, veggies and lean proteins, he stays healthy. But he also regularly lets himself enjoy burgers or cake so he doesn’t feel deprived. He listens to his body: when he needs extra calories (like for muscle-building), he eats more, and when he doesn’t, he cuts back. He still works hard in the gym (boxing, circuits, even parkour moves) to stay agile, but he’ll remind you that without the right fuel, workouts alone don’t do the trick. In his mind, a big part of his superhero stamina comes from his plate — not just his push-ups. In the end, Tom’s approach works wonders.
Tom’s Diet at a Glance:
- 80/20 Rule: Diet first, workouts second. Tom credits about 80% of his fitness success to eating right.
- Breakfast: Oatmeal (oats + berries + nuts) + a protein shake (with creatine/vitamins).
- Lunch: Often a skip (or just a light salad/sandwich) unless he’s bulking up.
- Dinner: Home-cooked feast (lean protein + veggies) — often made by brother Sam.
- Snacks/Supplements: Protein shakes, creatine, multivitamin/omega-3, and lots of water (he keeps a bottle with him); fruit or nuts if hungry.
- Favorites: Potatoes (any style), chicken, cod, lentils/chili, plenty of fruits and vegetables.
- Cheat Meals: On the menu regularly. Famous favorite: two Double-Double burgers from In-N-Out (no fries).
- No Crash Diets: Used to do extreme cuts for roles (e.g. 500 calories for Cherry), but now avoids them.
- Philosophy: Keep it simple, eat mostly whole foods, include treats, and stay consistent.
Tom Holland’s daily menu is down-to-earth and flexible. It’s built to fuel his active, stunt-filled life and support his fitness goals. By focusing on real, nourishing foods (and letting himself have fun meals), he stays in great shape — all while enjoying what he eats. That’s how the man behind Spider-Man stays web-slinging fit!
