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Tom Holland is one of Hollywood’s most beloved actors today. From a child actor to a full-fledged superstar, he has made quite the journey, with his role as Spider-Man in the Marvel Cinematic Universe being his most iconic. Following in the footsteps of Tobey Maguire and Andrew Garfield, Holland became the latest actor to don the Spidey suit and has captivated fans with his charm, humor, and incredible action sequences.
Playing a superhero is no easy feat. It requires intense physical preparation, agility, and endurance because, let’s face it, Spider-Man is always on the move—jumping, swinging, and fighting villains. To bring this beloved character to life, Holland follows a disciplined fitness and diet routine that keeps him in peak shape.
If you’ve ever wondered how he maintains that superhero physique, you’re in for a treat. Here’s what Tom Holland eats every day to stay fit and ready for action.
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When you think ofTom Holland, you probably picture him munching on healthy salads and protein-packed meals throughout the day. But in reality, his eating habits are a little different. While many assume that actors have a fixed diet plan with three balanced meals, Holland prefers to keep things minimal.
In a recent chat withMen’s Health, the 28-year-old revealed that he often skips the traditional breakfast-lunch-dinner routine and sticks to just one main meal. His go-to? A homemade batch of chili con carne or something quick and easy. While this may sound surprising, Holland firmly believes that diet plays a bigger role than exercise when it comes to staying fit. Holland said,
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.
Of course, his diet isn’t always this simple. It depends on the roles he’s preparing for. When he had to drop weight forThe Crowded Room, the experience was far from pleasant. Cutting down on food took a serious toll on him, making the process “extremely painful.“
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On the flip side, when he’s bulking up—like for his multiple appearances as Spider-Man in the Marvel Cinematic Universe—eating enough becomes a whole new challenge. Sticking to a three-meal plan isn’t second nature to him, and he admits it takes effort to fuel his body properly.
Currently, Holland is training for another role, which means he’s working on maintaining a more structured diet. But for someone who finds three meals a day excessive, that’s a task in itself! Whether gaining or losing weight, his approach to food proves that looking like a superhero takes way more than just hitting the gym—it’s all about balance.
But what does Tom Holland eat in a day?
Holland prefers starting his day early, and breakfast is usually a simple, nutritious meal. His go-to breakfast includes a bowl of porridge with fruits and nuts, paired with a shake. In his own words (viaMen’s Health),
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.
Well, he might have mixed things up a little—oats are actually packed with fiber, while berries provide that quick, natural energy boost. But hey, what matters is that his breakfast fuels him up just right! Since he’s not a fan of spending too much time in the kitchen, he keeps his meals quick, easy and packed with all the good stuff his body needs.
Interestingly, lunch isn’t a priority for him. When he’s not in a bulking phase, he often skips it altogether. Instead, dinner becomes the main meal of his day. He usually eats at his brother Sam Holland’s house, where meals range from sticky bao buns to traditional roast chicken. One of his personal favorites is a lentil-based chili, which he finds both healthy and satisfying.
Apart from his own discipline, Holland’s approach to eating is also influenced by Zendaya, who is a vegetarian. He tries to incorporate a good amount of vegetables into his meals, making plant-based food an essential part of his diet.
Tom Holland’s go-to cheat meal
Even superheroes deserve a cheat meal, right? But Holland’s idea of a cheat meal is quite controlled—nothing too indulgent. Tom Holland doesn’t mess around when it comes to his diet. While some might indulge in all-out feasts, Holland keeps things balanced, making sure his treats don’t throw off his fitness routine. He carefully picks his cheat meals to ensure they don’t completely throw off his fitness goals.
When it comes to protein, Holland keeps it simple—cod and chicken are his top picks. Cod, in particular, is his go-to because it’s quick to cook and packed with nutrients. As for carbs, he’s got a soft spot for potatoes in any form, be it mashed, baked, fried, you name it! But when he really wants to indulge, he heads straight for In-N-Out. His guilty pleasure? Two “double double” burgers with raw onions. But here’s the twist: he skips the fries!
Lucky for him, his body naturally burns through calories fast. So even when he sneaks in a cheat meal, it doesn’t take much to get back on track. Now, that’s what you call superhero metabolism!
Tom Holland’s backflip backfired
One of the cool things about Holland is that he trained in dance and acrobatics as a kid, which helped him bring Spider-Man’s agility to life. But sometimes, even Spider-Man has its limits.
During a trip to Cornwall with his girlfriendZendayaand his family, one of his younger cousins challenged him to do a backflip. Given his past training, he confidently stepped up to the challenge. However, things didn’t go as smoothly as he expected.
Although he successfully landed the flip, he pulled every muscle in his stomach in the process. Holland said (viaMen’s Health),
I actually did land it, but I pulled every muscle in my stomach, because when you do a backflip, it’s all about extending up as much as you’re able to and then tucking. For weeks, I could not laugh because my stomach was so sore.
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Backflips require full-body coordination, especially a strong core, and he underestimated the effort needed after not practicing for a while. For weeks, he struggled to laugh because of the soreness—proof that even superheroes aren’t invincible!
The toughest diet Tom Holland ever tried
While maintaining a fit physique is part of his job, some of the diets Holland has had to follow were borderline extreme. One of the most challenging experiences was preparing for his role inCherry. To look perfect for the role, the actor had to drastically cut weight.
For this role, Holland had to survive on less than 500 calories a day—a challenge that was tough enough on its own. But add intense training to the mix, and it became a real test of endurance. Pushing his body to such extremes wasn’t easy, and the whole experience took a serious toll on him.
The strict diet left him drained, and he later admitted that he wouldn’t put himself through something like that again, knowing the risks it posed to his health. Lesson learned—some transformations just aren’t worth the struggle!
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His philosophy on food is simple: maintain balance, keep things natural, and avoid unnecessary complications. Instead of overthinking his meals, he focuses on what makes him feel good and supports his active lifestyle. It’s not about extremes but about making sustainable choices that work for him.
Sohini Mukherjee
Content Writer
Articles Published :331
Sohini Mukherjee is an Evergreen writer at FandomWire, specializing in pop culture, all things sitcoms, and, of course, Harry Potter. She has a soft spot for shows like Modern Family and pretty much any movie that knows how to tell a good story. You’ll find her name on listicles and long form articles that feel more like fun conversations than stiff articles. Having published over 300 articles, Sohini always brings a unique perspective and a deep understanding of the stories she covers.
