From Baywatch to Today: The Evolution of Zac Efron's Diet
Zac Efron's culinary journey is a reflection of his career, with his food choices often dictated by intense film roles and personal health exploration. From the super-lean physique required for Baywatch to his brief experiment with veganism, his eating habits have been anything but static. This article explores the progression of his diet, culminating in his current favorite foods.
The Baywatch Regimen: The Era of Strict Discipline
To achieve his famously shredded look for the 2017 film Baywatch, Efron adhered to an incredibly strict, low-carb, high-protein diet for nine days straight. The menu was largely composed of whole, organic foods, focusing on lean proteins, whole grains, and healthy fats. His trainer, Patrick Murphy, emphasized a clean-eating philosophy that eliminated all refined, processed foods and flour products. This was a period of intense focus on body composition, with little room for personal cravings.
Key aspects of the Baywatch diet included:
- Lean protein sources: Chicken breast, turkey, and fish.
- Complex carbohydrates: Limited amounts of brown rice and quinoa.
- Healthy fats: Nuts, seeds, and avocado.
- No refined flour, sugar, or excessive carbs for much of the prep.
The Vegan Experiment and Reintroduction of Meat
In 2018, Efron shifted gears and embraced a vegan lifestyle. While the change was motivated by moral and environmental considerations, it was not a sustainable path for his body. By 2022, he revealed he had stopped being vegan, telling Men's Health that his body was not functioning properly and seemed to encourage him to consume meat again. This decision marked a turning point, prioritizing his personal health and how his body responded to different food groups.
Discovering a New Favorite: Organ Meats
Following his departure from veganism, Efron began intermittent fasting and, most notably, expressed a surprising affinity for organ meats. In a 2022 interview, he mentioned, "This is kind of weird, but I really like organ meats. I love liver and onions". This statement definitively answers the question of a specific, current favorite food. Organ meats are nutrient-dense and align with a nose-to-tail, high-protein diet that focuses on whole foods and has become increasingly popular in some wellness circles.
A Breakdown of Zac's Go-To Foods
Beyond organ meats, Efron's current diet is a well-rounded and varied affair. His focus is on nutrient density and sustained energy, often consumed within a specific eating window due to intermittent fasting.
Here are some of his regular choices:
- Protein: Lean meats like chicken and fish, along with egg whites.
- Carbohydrates: Healthy sources like sweet potatoes, brown rice, and oats.
- Breakfast: He has partnered with Kodiak, a brand known for its high-protein breakfast foods, and enjoys their instant oatmeal.
- Snacks: Nuts, seeds (chia, pumpkin), and healthy fats from avocados are staples.
- Fluids: Bone broth is a part of his morning routine, valued for its gut-health properties.
Comparing Efron's Diet Phases
| Feature | Baywatch Diet (2017) | Current Diet (Post-2022) |
|---|---|---|
| Primary Goal | Body fat reduction for a specific role | Overall health, energy, and muscle maintenance |
| Key Protein Sources | Chicken, fish, egg whites | Organ meats (liver), chicken, fish, protein powder |
| Carbohydrates | Extremely low/zero-carb periods; brown rice, quinoa | Complex carbs like sweet potatoes, oats, brown rice |
| Dietary Philosophy | Strict, controlled whole-food intake | Intermittent fasting, nutrient-dense foods |
| Flexibility | Very little room for deviations | Allows for balanced eating and planned cheat meals |
The Famous Zac Efron Cheat Meal
Despite his typically healthy eating habits, Zac Efron is no stranger to an epic cheat day. A key part of his Baywatch diet cycle was a strategically timed "cheat day" to reward his hard work and reset his metabolism. He famously tweeted about one such meal, which included a lavish spread of steak, four side potatoes, mac and cheese, three desserts, bread and butter, cheese, and caviar. This demonstrates that while his daily routine is disciplined, he believes in indulging in cravings from time to time.
The Kodiak Oatmeal Partnership: A Cereal-sly Good Idea
Efron's collaboration with Kodiak, a company specializing in high-protein, whole-grain foods, underscores his alignment with a balanced, active lifestyle. In January 2025, they launched a limited-edition Apple Brown Sugar Pecan Oatmeal, packed with protein and nutrient-dense ingredients like chia, pumpkin, and cranberry seeds. This partnership isn't just a business deal; it highlights his genuine preference for nutritious, protein-rich snacks that fuel his adventures.
Conclusion: Zac Efron's Evolving Palate
So, what is Zac Efron's favourite food? The answer has changed over time, reflecting his journey from a meticulously controlled physique to a more holistic approach to health. While his cheat days are legendary, his daily preferences reveal a focus on functional, protein-rich foods that fuel his active lifestyle. His recent declaration of a fondness for organ meats, like liver and onions, coupled with his ongoing partnership with Kodiak oatmeal, provides the clearest insight into his current culinary tastes. It's a testament to the fact that celebrity diets are not static and can evolve with changing health needs and personal discoveries.
For more details on celebrity diet and fitness, check out the article on Zac Efron's transformation on the Men's Journal website: How Zac Efron Got Absolutely Shredded for 'Baywatch'
