Unpacking What is Arnold Schwarzenegger's Plant-Based Diet?

October 5, 2025 •

2 min read

Over the past several years, Arnold Schwarzenegger has dramatically reduced his meat consumption, moving to a primarily plant-forward way of eating. This prompts many to ask: What is Arnold Schwarzenegger's plant-based diet? It’s a flexible approach, proving that even a legendary bodybuilder can successfully embrace more plants for longevity and health.

Quick Summary

The guide explores Arnold Schwarzenegger's evolution from a meat-heavy regimen to an 80% plant-based diet. It details his flexitarian eating style, key protein sources, and health benefits.

Key Points

Flexitarian Approach: Arnold Schwarzenegger is not fully vegan but follows a flexitarian diet that is approximately 80% plant-based, a significant shift from his bodybuilding prime.
Health-Driven Change: The dietary evolution was primarily motivated by health concerns following heart surgeries, and has led to a dramatic reduction in his LDL cholesterol.
Diverse Protein Sources: His protein intake comes from a mix of plant-based foods (lentils, beans, pea protein) and reduced amounts of animal products (eggs, salmon, chicken).
Environmental Advocacy: Schwarzenegger's shift aligns with his activism, showing how reduced meat consumption can support environmental goals.
Emphasis on Whole Foods: His daily meals focus on whole, nutrient-dense foods like oatmeal, salads, fruits, and soups, rather than processed items.
Promotes Sustainability: He advocates for a flexible, realistic, and sustainable approach to diet rather than strict adherence to a specific label.

From Golden Era Carnivore to Modern Flexitarian

For decades, Arnold Schwarzenegger was the epitome of a high-protein, meat-centric diet, typical for bodybuilders of his era. Around 2017, driven by health concerns, environmental awareness, and animal welfare issues, he began a significant dietary change. Following heart surgeries, his focus shifted towards sustainable health. Schwarzenegger revealed he now consumes about 80% less meat, describing his flexible approach as flexitarian.

The 80% Plant-Based Philosophy

Schwarzenegger advocates for flexibility over strict rules, emphasizing balance and sustainability in his 'Pump Club' newsletter. This approach allows for occasional non-plant-based meals while still achieving significant health and environmental benefits, making the diet accessible and inspiring.

The Motivations Behind the Shift

His transition was motivated by both personal health and environmental advocacy.

Health Outcomes: Reducing meat, especially red and processed types, led to dramatic health improvements, including significantly lower LDL cholesterol. Plant-based diets, high in fiber and low in saturated fat, are known to support cardiovascular health.

Environmental Advocacy: As a climate activist, Schwarzenegger links reduced meat consumption to combating climate change, citing animal agriculture's impact on emissions. {Link: 2.olivenca.al.gov.br https://2.olivenca.al.gov.br/virtual-library/FZ9CQ3/1S9027/ArnoldSchwarzeneggerVeganDiet.pdf}

A New Set of Staples: What Arnold Eats

His current diet focuses on nutrient-dense foods with substantial protein. Plant-based protein sources include lentils, chickpeas, and beans. He also uses pea protein powder. He consumes animal products less frequently, such as chicken, salmon, and eggs. Other foods include oats, fruits, vegetables, soups, and almond milk. For a comparison of his past and current diet, see {Link: 2.olivenca.al.gov.br https://2.olivenca.al.gov.br/virtual-library/FZ9CQ3/1S9027/ArnoldSchwarzeneggerVeganDiet.pdf}.

The Impact of a Legend's Shift

Schwarzenegger's largely plant-based diet is significant, challenging the belief that meat is essential for muscle building. {Link: 2.olivenca.al.gov.br https://2.olivenca.al.gov.br/virtual-library/FZ9CQ3/1S9027/ArnoldSchwarzeneggerVeganDiet.pdf} {Link: 2.olivenca.al.gov.br https://2.olivenca.al.gov.br/virtual-library/FZ9CQ3/1S9027/ArnoldSchwarzeneggerVeganDiet.pdf}

Sample Meal Structure

For a sample meal structure on Schwarzenegger's mostly plant-based diet, see {Link: 2.olivenca.al.gov.br https://2.olivenca.al.gov.br/virtual-library/FZ9CQ3/1S9027/ArnoldSchwarzeneggerVeganDiet.pdf}.

Conclusion: A Blueprint for Longevity

Arnold Schwarzenegger's 80% plant-based diet prioritizes health and environmental responsibility. His transition shows a plant-rich diet can support a strong physique and improve health. His journey exemplifies that a plant-forward approach is beneficial. For those interested in similar changes, his example highlights that progress is key. More information is available in his newsletter.

Visit Arnold's Pump Club for more on his lifestyle and insights.

Frequently Asked Questions

No, Arnold Schwarzenegger is not a strict vegan. He describes his diet as being about 80% plant-based, which is a flexitarian approach, meaning he has significantly reduced his meat consumption but still occasionally eats some animal products.

Schwarzenegger changed his diet primarily for health reasons following several heart surgeries. The move was also influenced by his environmental advocacy and concerns for animal welfare.

His main protein sources include a mix of plant-based options like lentils, beans, and pea protein powder, along with a reduced intake of animal products such as eggs, salmon, and chicken.

Yes. He reported that his "bad" LDL cholesterol dropped so dramatically after reducing his meat intake that his doctor was astonished by the results.

Yes, it is possible to build and maintain muscle mass on a flexitarian or plant-based diet, as demonstrated by Schwarzenegger and other athletes. The key is to strategically consume a variety of protein sources to meet your needs.

Yes, he admits to still enjoying occasional treats like a steak, hamburger, or Austrian schnitzel, demonstrating his preference for balance and flexibility over strict rules.

A typical day might include oatmeal for breakfast, a large salad with a plant-based burger for lunch, a light soup for dinner, and snacks like nuts or fruit.

He has used his newsletter, 'Arnold's Pump Club,' to discuss his diet and its benefits, narrated the pro-vegan documentary The Game Changers, and publicly praised the health and environmental advantages of eating less meat.