Tom Holland Ditches Strict Diets for a More Sustainable Approach—And It Includes Cheat Meals

In a candid 2025 interview with Men’s Health, Tom Holland opened up about his approach to fitness and nutrition, offering a surprising glimpse into the eating habits of a Hollywood star who frequently dons the Spider-Man suit. The 28-year-old actor, known for his role as the beloved superhero in the Marvel Cinematic Universe, revealed that he embraces “cheat meals” far more often than most would expect, challenging the traditional understanding of strict dieting for athletic performance.

Breaking the Mold: A New Take on Cheat Meals

Holland’s statement, “I have ‘cheat meals’ all the time, to the point where I can’t even call them cheat meals. They’re just really ‘meals meals,'” shifts the conversation on nutrition for actors preparing for physically demanding roles. Unlike many of his peers, who tightly adhere to regimented meal plans to achieve and maintain their superhero physiques, Holland treats cheat meals as a regular part of his diet, especially during bulking phases. This contrasts sharply with the common narrative among celebrity trainers, where indulgent meals are typically seen as rewards for adhering to strict fitness routines.

His perspective stands in stark contrast to that of other actors, such as Dwayne “The Rock” Johnson, who has become famous for his “cheat days,” offering a rare moment of indulgence in otherwise disciplined regimens. Holland’s approach, however, emphasizes sustainability and enjoyment, rejecting the idea that cheat meals should be infrequent or off-limits.

Diet Over Exercise: The 80-20 Split

In the Men’s Health interview, Holland underscored the importance of diet over exercise in his journey to bulk up for his role as Spider-Man, emphasizing a crucial 80-20 split. “Diet is far more important than what I do in the gym,” Holland stated, recognizing the importance of nourishing his body with the right fuel to achieve his lean, muscular build. Given his naturally slim frame, Holland’s diet is tailored to help him gain and sustain muscle mass, a feat that requires an intentional increase in caloric intake.

During bulking phases, Holland often indulges in hearty meals, including his favorite cheat meal: two Double-Doubles with raw onions from In-N-Out, a fast food choice that highlights his no-holds-barred approach to nutrition. Despite his fondness for indulgence, he humorously admits that the In-N-Out fries don’t meet his approval, calling them “cardboard.” Other common indulgences include chocolate milkshakes and fried chicken—foods that, while indulgent, serve a practical purpose in helping him meet his caloric needs during rigorous training.

Balancing Cheat Meals with Training

Holland’s eating habits, while unconventional, align with his commitment to building and maintaining a muscular physique. His diet also includes one main meal a day, often prepared by his brother Sam, who is a chef. These meals include hearty dishes like lentil chili, which Holland humorously described as “gassy,” and are supplemented with protein shakes throughout the day.

While Holland’s “one-meal-a-day” (OMAD) approach to eating might raise eyebrows, especially given the concerns nutritionists often raise about energy levels and long-term health, it appears to work for him. Holland’s preference for flexibility in his eating habits allows him to balance the demands of his physical roles with the realities of his hectic schedule, making it a pragmatic solution for his busy lifestyle.

From Extreme Diets to Sustainable Bulking

Holland’s current dietary strategy marks a stark departure from the extreme measures he has undertaken for past roles. For his 2021 film Cherry, Holland famously followed a crash diet, consuming fewer than 500 calories a day, which he described as “extremely painful.” Similarly, his role in The Crowded Room (2023) required another intense diet. However, in his 2025 interview, Holland expressed reluctance to revisit such drastic measures, opting instead for a more sustainable approach to bulking that includes regular cheat meals.

This shift reflects a growing awareness of the toll that extreme diets can take on an actor’s body and overall health, highlighting the importance of maintaining a balanced approach to nutrition that aligns with long-term wellness rather than short-term goals.

The Public Perception of Cheat Meals

Holland’s open embrace of cheat meals challenges traditional fitness narratives, which often stigmatize indulgence and reinforce the notion that perfection is the only path to success. By incorporating frequent cheat meals into his routine, especially during periods of bulking, Holland presents a more balanced approach to diet and fitness. He encourages his followers and fans to embrace moderation and flexibility in their own lives, showing that maintaining a superhero physique doesn’t have to be about deprivation.

In a world where many celebrities and fitness influencers adhere to the idea of “cheat days” as a rare treat, Holland’s frequent indulgences offer a refreshing reminder that even the most disciplined athletes can embrace life’s pleasures without sacrificing their goals.

Conclusion

Tom Holland’s candid admission about his frequent cheat meals sheds light on the often-overlooked side of fitness for high-profile actors. Rather than adhering to restrictive diets, Holland opts for a more flexible, sustainable approach that allows him to enjoy his meals while still achieving the impressive physique required for his role as Spider-Man. His approach to nutrition emphasizes the importance of balance, offering valuable insights for those looking to adopt a more manageable and enjoyable approach to fitness.