The Rock’s Diet: Food, Menus, FAQs, and Recipes

The Rock's Diet

Everything you need to know about the rock’s diet, including foods to eat, menus, FAQs, shopping lists, and more.

The Rock’s diet is based on and named after the lifestyle of American actor Dwayne Johnson, who is also known as “The Rock”. In this diet, protein-rich foods are consumed up to five to seven times a day. It all depends on the individual. 

This diet is recommended for bodybuilders and people who want to bulk up their muscles to get their bodies in better form and toned. What the rock’s diet consists of, as well as foods to consume and those to avoid, will be discussed in detail in this blog post.

What is the Rock’s Diet Plan? 

The rock maintains balance by allowing himself the occasional cheat day when he is able. The 6ft5′ actor manages to consume a massive quantity of calories to maintain his 120kg weight despite his height. Whether he’s looking to bulk up even more or slim down, The Rock will adjust his diet to suit the situation. To follow the demanding plans for strength and conditioning, Dwayne eats approximately 7 meals every day. Meanwhile, during his time away from training, he will reduce his meal intake to approximately 5 meals per day, but on average, he can consume approximately 5,165 calories per day, which is more than double the amount of calories consumed by an average person.

On this eating plan, the majority of the food is centered around important macronutrients. Protein, carbohydrates, and veggies are included in each of his meals. Aside from consuming nutrient-dense foods, it is important to increase his consumption of omega-3 fatty acids. Dwayne takes a protein supplement to help him get more protein into his diet. Some of the supplements included in this diet plan are Optimum Nutrition’s Amino Energy, which is a blend of powdered amino acids and caffeine, as well as glutamine and casein protein from Optimum Nutrition. For this diet to be successful, you must also have a rigorous exercise regimen to burn off all of the calories you consume from the five to seven meals a day.

Foods to Eat on the Rock’s Diet 

The Rock's Diet

The following foods are what make up Dwayne Johnson’s diet.

  • Veggies: Sweet Potatoes, Tomatoes, Broccoli, Cabbage, Onions, Garlic, Ginger, Beets, Mushrooms, Spinach, Pepper
  • Proteins: Eggs, Chicken, Steak, Cod Fish, Turkey, Halibut
  • Carbs: White Rice, Brown Rice, Grits
  • Fish Oil
  • Oatmeal
  • Barley
  • Avocado

Foods Not to Eat

No food is exactly off-limits, but you may want to limit the following to cheat days.

  • Sour Dough
  • Apple Pie
  • French Toast
  • Fries
  • Pancakes
  • Maple Syrup
  • Cookies
  • Pizza
  • Bacon 
  • Brownies
  •  Sushis
  • Cream Cheese
  • Burger

What to Drink on the Rock’s Diet 

The Rock's Diet

The following drinks are permitted on this diet.

  • Protein Shake
  • Smoothies
  • Water
  • Milk Chocolate 

What Not to Drink

Limit these drinks to cheat days.

  • Tequila 


It is appreciated that you took the time to learn more about the Rock’s eating plan. Download and use our free embedded checklists at your convenience at any time. These tips will be quite beneficial when it comes to meal preparation and grocery shopping.