Tom Holland believes that diet plays a more crucial role than his workouts when it comes to maintaining his fitness. He starts his mornings early and prefers a quick yet nutritious breakfast. His go-to meal includes a bowl of porridge topped with various fruits and nuts, accompanied by a protein shake. He relies on oats for long-lasting energy, berries for fiber, and nuts for healthy fats. Since he likes to get moving right away, he avoids elaborate breakfast preparations that could slow down his day.
Lunch is not a priority for him unless he is in a bulking phase. On most days, he skips it entirely. His evenings are usually spent at his brother Sam’s house, where he eats whatever is prepared for dinner. His meals can range from sticky bao buns to a traditional roast chicken. Holland enjoys home-cooked meals and does not follow a strict menu, allowing him to maintain variety in his diet while ensuring he gets the necessary nutrients.
Supplements are an integral part of his daily routine, aligning with his fitness goals. He consumes creatine and protein through his morning shake, which helps him maintain muscle mass and provides essential vitamins and minerals. Though he does not rely heavily on additional supplements, he ensures that his diet naturally supports his energy levels and training.
One of the most challenging dieting experiences of his life came when he prepared for his role in Cherry. He had to cut significant weight, restricting himself to consuming less than 500 calories a day while undergoing intense physical training. The experience was physically and mentally exhausting, making him vow never to take on such extreme measures again due to potential health risks.
Holland enjoys cooking when time permits. One of his favorite homemade meals is a batch-cooked lentil chili, which he finds flavorful, healthy, and easy to prepare. He prefers using lentils instead of meat, ensuring a nutritious and plant-based alternative. When it comes to carbohydrates, he favors potatoes in any form, whether mashed, roasted, or fried. His preferred protein sources are cod and chicken, appreciating the simplicity of cooking cod and how easily it fits into his diet.
Despite his dedication to fitness, he acknowledges that his body naturally loses weight if he is not actively training and eating enough. As a result, he is conscious of maintaining his size and muscle mass. Cheat meals are something he fully embraces, making them an enjoyable part of his routine. He considers himself a big fan of In-N-Out burgers, often ordering two double-double burgers with raw onions. Interestingly, he skips the fries, sticking only to the burgers as his indulgence of choice.
Holland’s approach to eating remains flexible, ensuring that he meets his nutritional needs while enjoying his meals. His balance of discipline and occasional indulgences helps him maintain his physique without feeling restricted. While he prioritizes healthy eating, he does not shy away from comfort foods, making his diet sustainable in the long run.
Holland also values hydration as a key part of his daily routine. He makes sure to drink plenty of water throughout the day, especially during training periods. He believes staying hydrated helps with recovery, digestion, and overall energy levels. He also occasionally drinks green tea for its antioxidant benefits and avoids sugary drinks, preferring natural hydration sources like coconut water when he needs a boost.
When preparing for physically demanding roles, he adapts his diet to match his training intensity. If he is working on an action-heavy project, he increases his calorie intake with lean proteins and complex carbohydrates to ensure he has enough fuel for the day. On the other hand, when he needs to maintain a leaner look, he reduces his carb intake while still focusing on high-protein meals to prevent muscle loss.
Even though he enjoys food, he remains mindful of portion sizes. He prefers eating small, balanced meals rather than overeating in one sitting. His approach helps him maintain steady energy levels and avoid feeling sluggish. He has also learned to listen to his body, recognizing when he needs more food and when he should cut back.
While he generally sticks to whole foods, he is not against the occasional treat. He enjoys baked goods, particularly warm chocolate chip cookies, and does not feel guilty about having them from time to time. His philosophy on food revolves around balance, allowing him to indulge without feeling like he is breaking his fitness routine.
Despite his fame, Holland still loves simple home-cooked meals over extravagant restaurant dishes. He often chooses fresh, homemade meals over processed foods, appreciating the comfort of a well-cooked dish. Whether it’s a hearty bowl of pasta or a grilled chicken salad, he finds joy in meals that are both nourishing and delicious.