What Does Goggins Eat? Inside the Diet of David Goggins

December 23, 2025 •

3 min read

David Goggins lost over 100 pounds in just over two months while training for the Navy SEALs, according to reports. This transformation fueled interest in what he eats, leading to the question: "What does Goggins eat?"

Quick Summary

This article explores David Goggins' nutritional approach, which has evolved from a calorie-restricted weight-loss plan to a whole-food, high-protein diet for ultra-endurance. He uses intermittent fasting and adjusts his macronutrient intake based on training.

Key Points

Embraces a Whole-Food Approach: David Goggins primarily eats unprocessed, nutrient-dense foods like lean protein, vegetables, and healthy fats.
Utilizes Intermittent Fasting: He regularly incorporates intermittent fasting into his routine, often skipping breakfast and eating his first meal later in the day to aid fat burning and mental clarity.
Adapts Macros Based on Training: Goggins adjusts his macronutrient intake, increasing complex carbohydrates on high-intensity training days and reducing them on rest days.
Views Nutrition as Mental Training: He sees his disciplined food choices as a way to strengthen his mental fortitude, not just to fuel his body.
Prioritizes Hydration: Consistent hydration is a critical part of his plan, often supplemented with electrolytes, especially during intense workouts.
Uses Supplements Sparingly: While he sometimes uses supplements like protein powder and amino acids, his routine is not heavily reliant on them; he prefers to focus on whole foods.
Practices Strategic Meal Timing: He strategically times his meals around his training schedule for optimal energy and recovery, consuming protein and carbs post-workout.
Includes Planned Cheat Meals: Goggins allows for occasional, mindful 'cheat meals' to maintain balance without letting them become 'cheat days'.

David Goggins's nutritional approach reflects his “Stay Hard” philosophy, emphasizing mental toughness and consistency. His diet is adaptable, centered on nutrient-dense foods to fuel extreme physical demands. By focusing on quality, timing, and listening to his body, Goggins has cultivated a resilient approach to eating.

The Shift to a Whole-Food Diet

Before joining the Navy SEALs, Goggins's diet included processed foods. The shift to whole foods was a fundamental change. His plate now includes lean proteins, vegetables, and healthy fats, with complex carbohydrates added based on activity level. This approach eliminates empty calories and fuels the body with high-quality energy.

Core components of his daily intake

Lean Protein: Chicken, fish, and grass-fed beef are staples.
Healthy Fats: Avocados, nuts, seeds, and olive oil provide energy and support hormone production.
Complex Carbohydrates: Sweet potatoes, brown rice, and oatmeal are used around high-intensity training sessions.
Nutrient-Dense Vegetables: Leafy greens, broccoli, and non-starchy vegetables provide vitamins and minerals.

The Keto and Intermittent Fasting Connection

Goggins has experimented with a ketogenic diet and intermittent fasting (IF). The combination of low carbs, high fat, and restricted eating windows helped burn fat and enhance mental clarity. He uses intermittent fasting, often skipping breakfast, though his methods are not dogmatic and are always adapted to his body's needs.

The role of macronutrients and meal timing

While adhering to a low-carb approach, Goggins adjusts his intake based on training demands. On high-volume training days, his carbohydrate intake might increase. A typical structure involves multiple smaller, balanced meals to maintain steady energy levels and support recovery.


Feature	Weight Loss Phase (Pre-SEAL)	Current Maintenance Phase
Carb Intake	Extremely low, targeted for rapid fat loss.	Variable, increased on heavy training days.
Caloric Intake	Extremely low (e.g., 800 calories), unsustainable long-term.	High (4,000-5,000+), adjusted for activity level.
Meal Timing	Ad-hoc, potentially one meal per day (OMAD).	Structured, smaller meals, intermittent fasting.
Food Quality	Whole foods, but primarily for calorie deficit.	Whole foods, nutrient-density is paramount.
Motivation	Purely for a specific, urgent goal (SEALs).	Long-term mental fortitude and performance.

The Goggins Mindset on Nutrition

For David Goggins, food is a tool to achieve peak performance. His nutritional discipline is an extension of his mental toughness. He views hunger as a signal of progress and trains his mind to endure temporary discomfort for long-term gain. This allows for occasional "cheat meals" in moderation without derailing his commitment to excellence.

The Importance of Hydration and Supplements

Hydration is a non-negotiable part of his routine, and he consumes significant amounts of water and often uses electrolyte supplements, especially during intense training. He has mentioned the use of supplements to support his demanding lifestyle. Some supplements he has mentioned include protein powder, amino acids, and magnesium, although he doesn't heavily rely on them and emphasizes internal drive.

Conclusion: Adapt, Don't Adopt

The key takeaway from Goggins's nutritional journey is to adopt his principles of discipline, consistency, and purposeful eating, not to follow his specific meals. His diet is individualized for his physical demands. Adapting his core tenets—whole foods, mindful timing, and relentless hydration—is the most sustainable approach. What Goggins eats is about fueling a high-performance machine. His journey exemplifies the power of consistent, intentional nutritional choices in achieving extraordinary physical and mental feats. For more inspiration, explore his book Can't Hurt Me, which offers deeper insights into his training and mindset.

Frequently Asked Questions

Yes, David Goggins has utilized a mostly ketogenic diet throughout his career. His version typically follows a macronutrient split of 40% protein, 40% fat, and 20% carbohydrates, though he adjusts this based on his training demands.

Yes, Goggins regularly incorporates intermittent fasting, typically skipping breakfast. This schedule helps increase ketone production and aligns with his disciplined approach to eating.

During his weight-loss phase, Goggins had very low-calorie breakfasts, sometimes just a banana. For maintenance, a typical breakfast might include eggs or a protein shake, often accompanied by bulletproof coffee with grass-fed butter and MCT oil.

Yes, Goggins allows for occasional cheat meals, such as pizza or cookies, particularly during high-intensity training weeks. However, he is strict about not letting a cheat meal turn into a cheat day.

Vegetables are a core component of Goggins's diet. He emphasizes nutrient-dense, low-carb vegetables like leafy greens, broccoli, and cauliflower to provide essential vitamins and minerals.

While prioritizing whole foods, Goggins has used supplements to support his recovery and performance, mentioning protein powders, amino acids, and magnesium. However, he does not heavily rely on them.

To lose over 100 pounds for Navy SEAL training, Goggins followed a rigorous routine combining extreme exercise with a low-calorie, nutrient-dense diet. This phase was a short-term, intense strategy and not a sustainable long-term plan.

No, his extreme and highly disciplined approach is tailored to his unique, ultra-endurance lifestyle. It is not a one-size-fits-all plan and could be unsafe for most people. It is best to consult a healthcare professional before making drastic dietary changes.