Hrithik Roshan’s chiseled look in War 2 wasn’t the result of a quick transformation. Behind the superstar’s ripped physique lies years of discipline, a rigorous workout routine, and a carefully designed
diet plan. His personal chef, Shubham Vishwakkarma, who has been working with Hrithik since 2022 alongside trainer Swapneel Hazare, reveals to Health Shots what really goes on in the actor’s daily meals from his favorite protein sources to his cheat meals and comfort food.
Not Intermittent Fasting, but Smart Eating
Unlike many Bollywood celebrities who swear by intermittent fasting or OMAD (One Meal A Day), Hrithik follows a structured eating pattern.
“He eats every 2.5 to 3 hours and wraps up dinner by 9 p.m.. After that, he fasts until morning,” says Shubham. This approach ensures his body gets steady fuel for muscle recovery and energy without overloading the system.
A Day on Hrithik’s Plate
At 51, muscle gain and recovery require a strategic balance of macronutrients. According to Shubham, Hrithik’s meals always include protein, carbs, fiber, and healthy fats.
Some staples on his plate include:
Proteins: Eggs, chicken, white fish, Greek yogurt, lentils, rajma, chickpeas
Carbs & Fiber: Oats, quinoa, jowar
Healthy Fats: Nuts and seeds, which the chef calls non-negotiable
“His diet is tailored to support lean muscle growth while keeping his energy levels high,” Shubham adds.
Cheat Meals with a Twist
Even the fittest celebrities indulge and Hrithik is no exception. His go-to cheat meals strike a balance between indulgence and mindfulness.
“Tandoori chicken, BBQ chicken, a no-carb burger, or a jowar-based pizza, these are the kind of foods he enjoys. They satisfy his cravings but don’t undo his progress,” says the chef.
Comfort Food: Desi at Heart
Despite the perception that stars stick to fancy diets, Hrithik’s comfort food is surprisingly simple and homely.
“Moong dal, bhindi bhaji, jowar roti, and a bowl of dahi that’s what sir loves most. But when it comes to indulgence, BBQ chicken or pizza always win,” reveals Shubham.
A Healthy Sweet Tooth
And yes, Hrithik does have a dessert he swears by: a protein-rich brownie, which doubles up as a guilt-free snack.
Foods He Avoids
There are also clear no-go items on his diet chart. Hrithik stays away from:
Refined sugar
Seed oils
Gluten
Mushrooms (“He simply doesn’t like them,” laughs Shubham)
The Takeaway
Behind Hrithik Roshan’s enviable physique is a diet that’s consistent, balanced, and realistic. It’s not about extremes but about eating the right food at the right time and enjoying comfort meals in moderation.
