What Did Arnold Eat for Lunch? Exploring His Diet Over Time

December 9, 2025 •

3 min read

Over his legendary career, Arnold Schwarzenegger's diet has undergone significant transformations, evolving from the high-protein, meat-heavy regimen of his bodybuilding days to a more plant-based approach today. The answer to what did Arnold eat for lunch varies drastically depending on the decade, reflecting a purposeful shift driven by health priorities.

Quick Summary

Arnold Schwarzenegger's lunchtime choices have changed dramatically throughout his life. During his bodybuilding peak, lunch was packed with protein from sources like chicken or beef in a sandwich, paired with milk and fruit. In his later years, his midday meal shifted toward plant-based options, featuring veggie burgers, lentils, beans, or salads.

Key Points

Golden Era Lunch: During his bodybuilding prime, Arnold's lunch often consisted of two sandwiches (one meat, one cheese), an apple, and plenty of whole milk to meet high-calorie demands.
Dietary Evolution: In recent years, Schwarzenegger has adopted a largely plant-based diet, reducing his meat consumption by approximately 80% for better health.
Modern Lunch Focus: His current midday meals are built around large salads, lean protein sources like chicken or salmon, or plant-based proteins such as veggie burgers, lentils, and beans.
Health-Driven Change: The shift away from a meat-heavy diet was primarily motivated by a desire to lower cholesterol and manage heart health after multiple open-heart surgeries.
Nutritional Adaptability: Arnold's story highlights the importance of adapting nutritional strategies as fitness goals and life stages change, moving from mass-building to longevity.
Moderation and Balance: Although mostly plant-based, he doesn't adhere to a strict vegan diet and allows for occasional treats like wiener schnitzel or steak, emphasizing balance over strict labels.

Arnold's Golden Era Lunch: Fueling the Austrian Oak

During his prime bodybuilding years in the 1960s and 70s, Arnold Schwarzenegger famously consumed a high-calorie, protein-focused diet to fuel his intense training and massive muscle growth. His lunches during this period were not light but substantial, built to support a 5,000+ calorie daily intake. One classic golden era lunchtime staple involved two separate sandwiches to maximize calories: a meat sandwich with turkey or beef and a cheese sandwich. These would be on bread, often served with a side of fruit and plenty of whole milk to pack in extra protein and fat. It was a straightforward, no-frills approach focused purely on raw calories and macronutrient delivery.

Typical Golden Era Lunch Ingredients

Protein: Sliced turkey, beef, or other meats, and cheese.
Carbohydrates: Slices of bread.
Dairy: Abundant whole milk.
Fruit: Often an apple or other fruit.

This approach aligned with the nutritional wisdom of the time, which prioritized immense calorie and protein intake for mass gain. He reportedly didn't meticulously track macros but instead focused on ensuring every meal had a significant protein source. A golden era lunch was a utilitarian exercise, a means to an end for building the most impressive physique the world had ever seen.

The Shift to Modern-Day Lunches

As Arnold transitioned from a competitive bodybuilder to a movie star and, later, a health advocate, his dietary philosophy evolved significantly. After a series of open-heart surgeries, he adopted a primarily plant-based diet, reportedly consisting of 80% vegan foods. This monumental shift was driven by a desire to lower his cholesterol and improve his long-term health. The current-day Arnold eats a lunch that is a far cry from his past. His modern midday meal often consists of a large salad with lean protein or a plant-based alternative. He favors veggie burgers, lentils, and beans as his protein sources, often mixing them with his salad. This diet is high in fiber and low in saturated fat, which has had a tangible positive impact on his health.

Modern Lunch Staples

Salad: A large, nutrient-dense salad with various vegetables.
Plant-based Protein: Lentils, beans, or veggie burgers.
Lean Animal Protein: Occasionally includes salmon or chicken.
Snacks: Mixed nuts and fruits often accompany his lunch.

This modern approach is about moderation, balance, and eating well for long-term health rather than sheer mass gain. It showcases his adaptability and commitment to staying healthy as he ages, proving that a bodybuilder's diet doesn't have to be static forever.

A Comparison of Arnold's Lunches: Golden Era vs. Modern Day


Feature	Golden Era Bodybuilding Lunch	Modern Day Plant-Forward Lunch
Primary Goal	High-calorie mass and muscle gain.	Long-term health, low cholesterol.
Protein Source	Meat (beef, turkey), cheese, whole milk.	Plant-based protein (lentils, beans, veggie burgers), with occasional lean meat.
Calories	Extremely high, part of a 5000+ daily intake.	Moderate, focused on nutrient density.
Fat Content	Higher, with whole milk and cheese.	Lower, emphasizing healthy fats.
Carbohydrate Type	Simple and complex carbs from bread.	Primarily complex carbs and fiber from vegetables and legumes.
Focus	Utilitarian, calorie-dense consumption.	Sustainable, balanced nutrition for longevity.

The Takeaway: Evolving for Health

Arnold Schwarzenegger's diet proves that nutritional needs change with age and goals. The massive calorie and protein requirements of a competitive bodybuilder are unsustainable and unhealthy for long-term well-being. By transitioning to a more plant-forward diet, he addressed crucial health concerns, particularly his cholesterol levels, and adapted his nutrition to support a more active but less intense physical lifestyle. His journey from a carnivorous, bulk-focused eater to a mindful, primarily plant-based one serves as an inspiring lesson in prioritizing health throughout all stages of life. The evolution of what did Arnold eat for lunch perfectly encapsulates this lifelong commitment to fitness and well-being. Ultimately, his story emphasizes that nutrition isn't a rigid, lifelong commitment to one dogma but a dynamic process that must adapt to your body's changing needs.

Conclusion

From the golden-age bodybuilding icon who devoured meat and milk for his midday meal to the modern-day advocate for plant-based eating, Arnold's lunchtime has changed dramatically. While his past diet was all about consuming immense calories to build muscle mass, his current approach prioritizes heart health and longevity. The answer to what did Arnold eat for lunch is not a single dish but a chronicle of a life dedicated to fitness, marked by a conscious and healthy dietary evolution. Whether you are seeking to gain mass like Arnold in his prime or optimize your health for the long run, his varied dietary journey offers valuable insights.

Frequently Asked Questions

No, Arnold did not always eat a plant-based diet. While he is now mostly plant-based, his original bodybuilding diet was high in meat, eggs, and dairy to build muscle mass.

To gain mass, Arnold ate a very high-calorie diet, consuming around 5,000 calories per day from meals rich in protein from meat, dairy, and eggs, and carbohydrates from foods like bread and potatoes.

Arnold shifted towards a plant-based diet to improve his health, specifically to lower his cholesterol levels after experiencing heart issues.

A typical modern-day lunch for Arnold includes a large salad with plenty of vegetables, often accompanied by plant-based protein sources such as veggie burgers, lentils, or beans.

Yes, Arnold is not a strict vegan. He describes his diet as being about 80% plant-based, and he will occasionally indulge in meat dishes like wiener schnitzel or steak.

His old diet was extremely high in calories, protein, and animal fats to build mass, while his new diet is significantly lower in meat and saturated fat, focusing on nutrient-dense plant foods to support long-term heart health.

In addition to his food, Arnold used supplements like protein shakes to meet his high daily protein requirements. The products were simpler compared to today's market.