We all know cricket isn’t just a sport in India—it’s an emotion. And right now, with the IPL buzz taking over every screen, one name that always pops up is Virat Kohli. Call him “King Kohli” or India’s fitness icon; the man is known for his discipline both on and off the field. But have you ever wondered what fuels this beast-level energy? Hint: It’s not fancy cheat meals or complicated supplements.
Virat Kohli’s diet plan is surprisingly simple, clean, and laser-focused on performance. From his strict food choices to his timing, everything is part of a system. His daily routine diet play a major role in keeping him sharp, fast, and fit. So if you’ve been curious about Virat Kohli’s diet chart, his meal plan, or even his full food routine, this blog gives you an inside look.
Let’s break it down and see what’s really on his plate.
Table Of Contents
- What Is Virat Kohli’s Daily Diet?
- Exclusive Virat Kohli’s Diet Plan
- Virat Kohli’s Food Routine And Diet Tips
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Is Virat Kohli’s Daily Diet?
Diet plays a tremendous role in an athlete's performance, recovery, and overall health. A proper diet provides the necessary fuel for physical activity, aids in muscle repair, and enhances endurance.
Virat Kohli's eating habits have long sparked public interest. His diet follows the principles of a low-carb, high-protein structure designed to keep his body fat percentage stable while keeping him energised and agile on the pitch. Kohli’s daily diet is rich in unprocessed foods like lentils and legumes, with tofu and quinoa serving as protein staples, along with dairy, fruits, vegetables, whole grains, and nuts. These foods provide essential nutrients and antioxidants without harmful additives.
Kohli's diet has undergone significant changes over the years. Initially, he followed a high-protein, low-carb plan that included plenty of lean meat and dairy. However, in 2018, he adopted a mostly plant-based diet, citing both ethical and performance-related reasons. This shift has helped him gain energy and reduce inflammation—crucial for an athlete who is constantly pushing physical limits.
His diet is well-known for its simplicity while remaining highly effective. Kohli has eliminated anything excessive from his meals, including spices, deep-fried items, and heavy curries. Instead, his meals are mainly steamed or boiled with minimal flavouring. Kohli has mentioned that around 90 percent of his food is prepared without strong masalas or complex spices, using only salt, pepper, and lime for taste. This focus on minimally processed ingredients eliminates unnecessary calories, ensuring that his meals are nutrient-dense and easy on the digestive system.
His plant-based diet includes protein-rich foods such as lentils, chickpeas, and rajma, which keep him energised without burdening his body with animal fat. Rajma and lobia—Punjabi household staples—offer him both nutritional value and a sense of familiarity.
Although this lifestyle might seem restrictive, Kohli has fully embraced it. He has shared that he’s not overly concerned with the taste of his meals but rather how they fuel his body. He enjoys salads with mild dressings and occasionally opts for pan-grilled dishes with a drizzle of olive oil. This approach reflects his philosophy: food should primarily serve as fuel for performance, not for indulgence.
Also Read: Virat Kohli’s Workout Routine: His 6 Training Exercises To Supercharge Your Fitness!
Exclusive Virat Kohli’s Diet Plan
Here is an exclusive Virat Kohli’s diet chart that you can follow:
Viral Kohli’s Diet Plan (Sample) | |
Meals | Menu |
| Breakfast | Gluten-free bread with peanut butter, Veg omelet with gluten-free bread, Spinach, Black pepper and paneer salad, fruit and nut smoothies, + Green tea with lemon juice |
| Lunch | Mashed potatoes, Nuts and spinach with bread, Vegetable soup & broths, Quinoa, Grilled vegetables, Beetroot and spinach, Dal & lentils with gluten-free roti, Salads with drizzled olive oil on top |
| Snacks | Protein shakes, Mixed dry fruit & seeds, Watermelon, Papaya, Dragon fruit, Sprouts & salads + Green tea or black coffee |
| Dinner | Paneer grilled tofu or tempeh, Steamed or boiled vegetables, Quinoa, Vegetable soup and broths |
Also Read: MS Dhoni's Diet Plan: His Daily Meals, Favourite Food, & Dietary Tips For Sustained Fitness!
Virat Kohli’s Food Routine And Diet Tips
Here is Virat Kohli’s food routine and diet tips to follow:
1. Whole Grains
Whole grains like brown rice, quinoa, and whole-wheat bread provide long-lasting energy and essential nutrients. They form a key part of Kohli’s diet, fuelling his intense training sessions and matches.
2. Legumes
Kohli uses lean proteins to repair and develop his muscles. Legumes such as lentils, chickpeas, and beans are rich in both protein and fibre. His preferred sources include beans, dairy, and legumes, which serve as the building blocks for strong, lean muscles.
3. Vegetables
A rainbow of colourful vegetables provides a wide range of vitamins, minerals, and antioxidants. Kohli especially enjoys green vegetables like spinach, kale, broccoli, and lettuce, all of which are high in fibre and essential nutrients. He often adds them to salads, stir-fries, and smoothies to boost his nutritional intake.
4. Hydration
Staying hydrated is critical to Kohli's performance. He drinks plenty of water—especially during training and matches—to keep his body functioning at its best.
5. Fruits
Fresh and seasonal fruits are a natural source of sweetness and provide a range of essential nutrients.
6. Nuts and Seeds
Packed with healthy fats, protein, and vital minerals, nuts and seeds are a staple in Kohli’s diet to support energy levels and recovery.
7. Mindful Eating
Kohli practices mindful eating—savouring each bite and staying attuned to his body's hunger cues. This approach helps him avoid overeating and supports better digestion and nutrient absorption.
8. Limiting Processed Foods And Sugars
Although Kohli enjoys the occasional indulgence, he actively avoids processed foods and sugary snacks. He opts for natural sweeteners like honey and wholesome alternatives over packaged junk food.
9. Prioritising Recovery
Kohli understands that rest is just as important as diet. He ensures adequate sleep, takes breaks between training sessions, and incorporates restorative practices like yoga and meditation to support overall well-being and optimal performance.
ToneOp Fit’s Home Yoga Plan can help you, with our experts, take the first step to being fit as Kohli.
Dietitian’s Recommendation
Virat Kohli's dietary choices provide important insights into the potential of plant-based eating for athletes and everyone looking to live a healthier lifestyle. However, it is critical to approach any dietary adjustment with prudence and individualisation. Remember, the key to success is to find a long-term and fun method that nourishes your body and fuels your journey to optimal health and wellness.
Dt. Lavina Chauhan
The Final Say
Kohli's transformation and dietary discipline demonstrate his commitment not only to the sport but also to a lifestyle that allows him to play at high levels. His meticulous approach to food and exercise inspires sportsmen and fitness enthusiasts around the world. His dietary habits demonstrate that peak fitness isn't about strict diets or extreme measures; it's about understanding your body, defining specific goals, and sticking to them with zeal.
FAQs
1. Does Virat Kohli eat non-veg?
No, Virat Kohli is a vegetarian and has been for some years, owing to health concerns such as a cervical spine condition and high uric acid levels.
2. What foods does Virat Kohli avoid?
He avoids fried foods, curries, and strongly spiced dishes, and his dairy intake has decreased since being vegetarian. He has increased his plant-based diet by include more tofu and soy items in his meals. In addition, he has stopped eating sugar completely.
3. What is Virat Kohli's daily diet?
Virat Kohli eats a high-protein vegan diet. His meals consist of pan-grilled things seasoned with olive oil, with a preference for steamed and boiled options over fried or spicy foods.
4. What is Virat Kohli's favourite food?
Virat Kohli's favourite food is Chole Bhature.
References
- https://www.sportskeeda.com/cricket/virat-kohli-diet
- https://www.moneycontrol.com/sports/cricket/ipl/ipl-2024-from-cutting-off-meat-dairy-products-to-adding-lentils-rice-in-meals-a-look-at-royal-challengers-bangalores-virat-kohlis-diet-plan-article-12692011.html
- https://thinkyou.in/blogs/diet-followed-by-virat-kohli
- https://medium.com/@arjunpoon/decoding-the-diet-of-a-champion-unveiling-virat-kohlis-eating-habits-b6b5a20f9097
- https://www.gqindia.com/content/foods-that-virat-kohli-eats-and-avoids-to-stay-fit-and-healthy-rice-dishes-lentils-and-more
- https://www.onlymyhealth.com/virat-kohli-diet-secrets-for-fitness-and-stamina-12977819210
- https://cricket.one/virat-kohli/virat-kohli-diet/64e72e1b5b0b5f1a4c8f25d1
- https://thetruepal.com/blog/dietitian/virat-kohlis-secret-daily-diet-plan
- https://ndtv.in/lifestyle/virat-kohli-diet-eats-only-boil-and-simple-food-know-the-benefits-4087609
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