Inside Tom Holland's daily diet including go-to breakfast, supplements and cheat meal
Tom Holland is a summer blockbuster darling, starring simultaneously in two Hollywood tentpoles: Christopher Nolan’s The Odyssey and Marvel’s Spider-Man: Brand New Day, the latter of which released to much fanfare.
The 30-year-old, who has donned the spectacular scarlet and blue for the sixth time in a decade, is poised to face the consequences of Doctor Strange’s Runes of Kof-Kol, a damaging piece of magic that forced the entire universe, including his friends MJ (played by Zendaya) and Ned Leeds (Jacob Batalon, to forget who Peter Parker is.
More than a year before Spider-Man: Brand New Day hit cinemas, the Unchartered favourite got candid about his diet with Men’s Health Magazine, revealing exactly what he eats to get into superhero shape.
Unlike country singer Jelly Roll, who has all but given up fast-food, Holland is a fan of a good old cheat meal.
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In fact, he actually went as far as to say that as he has them all the time, it’s got to the point that he ‘can’t even call them cheat meals’.
“They're just really 'meals meals’,” he claimed. And his go-to? Two Double Double burgers from In-N-Out.
Despite his unorthodox approach to fitness - somewhat in the same vein as WWE icon Drew McIntyre - Holland claimed that his diet remains an integral part of honing his physique when it comes to taking on certain roles.
“I would say for me to see results, it's 80 percent diet and 20 percent fitness,” he informed the publication.
What Tom Holland eats in a day
According to his interview with Men’s Health, Holland tends to start every day with a bowl of porridge for energy.
If you ever have the chance to dine with him, expect to see the oatmeal topped with fruit, including berries for fibre, and a healthy fat source, such as nuts.
He’s also known to down a protein shake filled with ‘minerals and vitamins’ at this time.
If he’s not bulking for a particular role, then lunch often isn’t on the cards.
Meanwhile, dinner is often left to the discretion of his brother, Sam Holland - or at least it was in 2025.
Apparently, this could be anything from sticky bao buns and chicken vinique, always with a ‘healthy amount of vegetables’.
However, while filming The Odyssey in Favignana, he ate a fiery pepperoni pizza ‘every single night’ from a local Italian pizzeria, as per NBC.
But something he would never eat for dinner? Corn dogs.
In an interview for Complex, he said: “Because what the f*ck is that?”
Supplements that Tom Holland takes
In terms of supplements, Holland has been known to stack creatine and protein powder.
Creatine, designed to help supply fast energy to muscles and brain tissue, works by ‘drawing water into muscle cells’, said Dr Stuart Hesketh, senior lecturer in sports medicine at the University of Lancashire.
The expert told Women’s Health that you should be cautious if you start using the supplement as, for some people, the shift in fluid balance can ‘feel a little like dehydration’.
“And [it can] trigger headaches, especially if they aren't drinking enough water,” he added.
Why Tom Holland cut his weight drastically for film role
In 2021, the Marvel hero appeared alongside Ciara Bravo, One Day’s Leo Woodall, and his other brother, Harry, in Anthony and Joe Russo’s crime drama, Cherry.
To prepare for the army-based role, Holland slimmed down by eating a diet of less than 500 calories per day, admitting he also worked out ‘like a crazy person’.
After successfully completing his task on Cherry, Holland employed similar tactics to work alongside Amanda Seyfried on the Apple TV series, Crowded Room.
However, since then, the British actor has ‘vowed’ to himself that he wouldn’t ever restrict himself like that again.
“It’s not worth it,” he reasoned. “It can actually promote quite considerable health concerns down the line, so I wouldn’t do that again.”
Holland’s Odyssey co-star Matt Damon took a different approach to dropping weight to play the Homeric hero Odysseus, choosing instead to eat a gluten-free diet and work out just four times per week.
Tom Holland is sober
Like many of his Hollywood peers, including Doctor Doom actor Robert Downey Jr., Holland is stone cold sober.
Initially, the actor embarked on the popular Dry January challenge in 2022.
After enjoying the month-long feeling of not guzzling alcohol, he stretched the challenge further, and continues on the path to sobriety.
In 2023, the Spider-Man actor used a Jay Shetty podcast appearance to claim that quitting alcohol was ‘the best thing’ he’d ever done.
“I just sort of said to myself, like, ‘Why? Why am I enslaved to this drink? Why am I so obsessed by the idea of having this drink?’,” he explained.
“I’m happy to say it – I was definitely addicted to alcohol. I’m not shying away from that at all.”
Holland, who made his film debut in 2012’s The Impossible, has since launched his own alcohol-free beer range, Bero.
The premium drinks were born after he realised ‘there was a void for a true, premium brand’.
“I ultimately created Bero for myself because I was craving a product that helped me feel included,” he gushed to People Magazine. “I wanted to build a brand that not only stands out but, most importantly, helps people to fit in.”
Tom Holland tracks eating out at restaurants
When he and Zendaya are on the road together, like during the Spider-Man: Brand New Day press tour, the pair apparently track where they’ve eaten meals using an app called Beli.
“We’ve been on tour traveling to loads of amazing places, and Z’s been using this app, and it has not let us down yet,” he stated on an episode of the Dish podcast.
“It’s like this new social media for restaurants and food,” he explained, adding that Zendaya was ‘really into her food’ and that she was ‘very adventurous’ with her tates.
Beli, described by Vogue as the ‘Gen Z’ version of Yelp, was built by Harvard Business School graduates.
It allows users to track, rate, and review restaurants alongside friends and the foodie community.
Spider-Man: Brand New Day is in cinemas now.
Topics: Celebrity, TV and Film, Diet, Health
Ella Scott