Eat better, move more. When it comes to crafting the physique you want, the simplest advice can be the most effective. But, for many men, having access to an efficient training plan and nutritional strategy — let alone sticking to it — can be easier said than done.
Which partly explains why when we share a world-class diet plan, from impeccably-built Hollywood actors such as Henry Cavill to gold medal-winning Olympians like Adam Peaty, everyone wants to get in their secret. Now, however, one of MH‘s most successful men, Chris Hemsworth, has shared his nutritional secrets exclusively with Men’s Health, by way of food expert Sergio Perera, a chef that Hemsworth regularly works with when getting into peak condition for a role.
“As a food expert on Chris Hemsworth’s new health and fitness app Centr I’m lucky enough to contribute recipes for thousands of people around the world,” explains Perera. “However, long before the app I was working with the God of Thunder himself, Chris Hemsworth, to tweak his diet and nutrition in preparation for film roles.”
During his numerous outings as Thor — from Avengers: Assemble to Thor: Dark World and Ragnarok — Hemsworth’s change in both fitness and physique is hard not to notice. He’s gone from too-bulky-to-function to a high-octane, leaned-out and wiry version of the “strongest” Avenger, with his diet front and centre in these transformations.
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Even with the Avengers quadrilogy wrapped (at least, as we currently know it), Hemsworth remains no slouch when it comes to his health and fitness, and Perera has taken the driving seat when its comes to his nutrition.
“The below is a sample week of what meals may look like for Chris when he’s in hardcore prep mode,” explains Perera of Hemsworth’s diet. “It’s the culmination of a lot of trial and error – through the six years working together we have discovered a few things that have changed a lot about his general health and well-being.”
Crucially, the diet we’ve listed below is not only healthy and macro-friendly, but it also tastes seriously good. The theory that a healthy meal correlates with poor taste is totally redundant here, with Perara prescribing Hemsworth a range of smart and healthy food — from white fish to ‘power’ shakes and delicious steaks to brunch classics — that will keep him satiated, healthy and happy, while still continuing to train hard without eating into his personal life.
“Let’s get to the nitty gritty of guidelines I suggest Chris sticks to when he’s muscle-building: Chris eats a bit more red meat than usual, but limits it to daytime as it requires more energy to digest. This is unless he trains later in the evening, in which case he may have a lamb chop after his workout,” says Perera.
Pay attention here, because going nil-by-mouth on red meat is rarely intelligent strategy — it’s why the NHS recommends up to 30g of the stuff per day. And, rather handily, red meat contains conjugated linoleic acid, an ingredient that can help sizzle away stubborn belly fat, while its saturated fat content can support brain health and overall energy.
“Chris’ day always starts with a large green shake made up of 5-6 different types of leafy greens and vegetables, low-glycemic fruits, nuts, seeds, fats and small amounts of sea salt to aid in electrolyte balance, nerve transmission and glucose metabolism,” Perera continues. “The protein source is preferably a mix of rice, hemp and pea protein which has proven to be a much better option for him.”
Hemsworth hits the snacks and supplements, too. Before going to bed, Perara explains, he will have “a serving of BCAAs along with a magnesium/zinc supplement” to help aid muscle recovery while helping the body become calm before going to bed.
The magnesium/zinc will also help lower areas accumulating lactic acid. When it comes to snacking, “it’s important for Chris to eat a lot of food to bulk up”, says Perara, which is why — as you’ll read below — there are a decent amount of whole foods instead of unnecessary supplements.
So, without further ado, this is what five days of food looks like for Chris Hemsworth. Bon appetit.
Monday
- 8am – Green power shake with protein
- 10am – Bowl of yoghurt with mixed fresh berries, chia seeds, almonds and honey
- 12pm – Workout
- 1pm – Post-workout shake consisting of vegetable protein, ice water, BCAAs and 1g of Vitamin C
- 2:30pm – 8oz grilled chicken with crispy sweet potatoes and a rocket salad with seeds, nuts and salted apple. Lemon and olive oil dressing on the side
- 5:30pm – 2 rice crackers with Vegemite, tuna and cherry tomatoes
- 7pm – 8oz white fish with grilled mushrooms and a raw broccoli salad
- 9pm – Half of a small paw paw/papaya with yoghurt and berries. Magnesium/zinc supplement
Perara says: “Chris’ day always starts with a large green shake made up of 5-6 different types of leafy greens and vegetables, low-glycemic fruits, nuts, seeds, fats and small amounts of sea salt to aid in electrolyte balance, nerve transmission and glucose metabolism.”
Tuesday
- 8am – Green power shake with protein
- 10am – 3 fried eggs on a slice of wholegrain toast with Vegemite and avocado
- 12pm – Workout
- 1pm – Post-workout shake consisting of vegetable protein, ice water, BCAAs and 1g of Vitamin C
- 2:30pm – 8oz eye fillet (fillet mignon), grilled pumpkin salad with spinach, herbs, cucumber and ½ cup of steamed rice
- 5:30pm – Chicken and vegetable soup with barley
- 7pm – 8oz white fish, leafy green salad with radicchio and balsamic dressing. A side of roasted mixed cruciferous vegetables
- 9pm – BCAAs with Magnesium/zinc supplement
Perara says: “Before going to sleep, he will have a serving of BCAA’s along with a magnesium/zinc supplement which helps aid in muscle recovery while also helping to calm the body at night. This also lowers the accumulation of lactic acid in the body to help recover quicker.”
Wednesday
- 7am – Green power shake with protein
- 9am – 3 scrambled eggs on a spelt wrap with tomato salsa
- 11am – Workout
- 12pm – Fresh tuna sashimi salad with bitter and leafy greens, avocado, walnuts and a half cup of sushi rice
- 3pm – A homemade frozen green bar (a blended mix of spinach, cooked and frozen cauliflower, chia seeds, dates, spirulina, bee pollen, banana, almond flour, pumpkin seeds and cucumber)
- 6:30pm – Grilled lamb chops, cauliflower mash, grilled zucchini and roasted carrots
- 9pm – Yoghurt with some honey and BCAAs with magnesium/zinc
Perara says: “Steamed rice is Chris’ favourite, but sometimes he mixes it up with wholegrain/seeded breads, rice crackers, oats or potatoes.”
Thursday
- 8am – Almond banana shake with flax oil, bee pollen, a pinch of sea salt and vegetable protein
- 10am – 2 fried eggs on a slice of spelt bread with warm spinach
- 12pm – Workout
- 1pm – Post-workout protein BCAA shake
- 2pm – 6oz grilled ribeye steak, grilled romaine and vegetable salad with ½ a cup of wild rice pilaf
- 4pm – Beef jerky snack with nuts and dried fruit
- 7pm – Steamed snapper fish with tomato, onion, roasted brussels sprouts and a small baked potato with Greek yoghurt
- 9pm – BCAAs and magnesium/zinc supplement
Perara says: “We both believe it’s really important to keep variety in meals so you can get the results you’re after (which is muscle-building for Chris) without sacrificing your health, performance or tastebuds! You have so many more options for ‘clean’ eating than you may realise.”
Friday
- 8am – Raw cacao and frozen berry shake with coconut oil, chia seeds, dates and vegetable protein
- 10am – Savory porridge with olive oil, parmesan and two poached eggs
- 12pm – Workout
- 1pm – Post-workout shake
- 2pm – Sesame chicken salad with leafy greens, sprouts, pickles and ½ cup steamed rice
- 5pm – A homemade frozen green bar
- 7pm – 8oz grilled mahi mahi, grilled asparagus, roasted tomato and a non-dairy Caesar salad
- 9pm – BCAAs with magnesium/zinc supplement
Sergio Perera is a featured expert on Chris Hemsworth’s personalized digital health and fitness program, Centr, available from the App Store for iPhone and Apple Watch or online at centr.com
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