British actor Tom Holland, best known for playing Peter Parker in Marvel’s Spider-Man series, is a youth icon with a strong fitness philosophy. In an interview with Men’s Health, he shared insights into his daily diet and fitness routine, revealing that he believes diet plays a much bigger role than exercise. “I try to be strict and healthy. I travel a lot, so I find it really difficult to get into a routine of cooking for myself,” he admitted. For Holland, results are 80% diet and 20% fitness.
Hearty breakfast
Holland prefers an early start to his day. For breakfast, he typically has a bowl of porridge with fruits and nuts, accompanied by a shake. “The berries give me a bunch of fiber and the nuts give me the fats that I need. The carbs from the oats give me nice long-lasting energy,” he shared. Since cooking slows down his routine, he opts for meals that are easy to prepare.
Flexible, home cooked meal for lunch and dinner
When he’s not bulking, Holland often skips lunch. However, for dinner, he usually visits his brother Sam’s house and eats whatever he’s cooking. His meals can range from sticky bao buns to traditional roast chicken. He also enjoys batch cooking a lentil-based chili, which he finds flavorful, healthy, and satisfying.
Cheat meals
Holland’s go-to protein sources are cod and chicken, appreciating how easy it is to cook cod. As for carbohydrates, he enjoys potatoes in any form. He also has a special love for In-N-Out burgers, opting for two “double double with raw onions,” but skipping the fries. Lucky for him, his natural body type tends to lose weight when he’s not actively training or eating, making cheat meals more acceptable in his routine.
To support his training, Holland takes a steady flow of creatine and protein, which he includes in his morning shake. These supplements provide him with essential vitamins and minerals while boosting muscle recovery and performance.
Most challenging diet
One of the toughest things he has ever done was drastically cutting weight for his role in Cherry, consuming fewer than 500 calories a day while undergoing intense training. Reflecting on that experience, Holland admitted that he would never attempt it again due to the potential health risks.
His efforts to eat healthy are also influenced by his girlfriend, Zendaya, who is a vegetarian. He ensures he gets a good intake of vegetables daily, making plant-based meals a significant part of his diet.
Holland’s approach to nutrition is clear-simplicity, balance, and making conscious food choices that support his lifestyle and fitness goals.
