Which type of food does Virat Kohli eat?

November 23, 2025 •

3 min read

Since 2018, Virat Kohli has followed a plant-based, high-protein diet, a significant shift that has become a topic of interest for both fans and nutritionists. This disciplined regimen fuels his intense athletic performance and quick recovery. So, which type of food does Virat Kohli eat to maintain his elite fitness level?

Quick Summary

This article explores Virat Kohli's plant-based diet, detailing his specific meal choices and the disciplined approach he takes to nutrition. It covers his transition to a vegetarian diet, sources of plant-based protein, and his overall eating philosophy.

Key Points

Plant-Based Focus: Since 2018, Virat Kohli primarily consumes a plant-based diet to enhance his performance and recovery.
High-Protein Intake: His protein sources include lentils, legumes, tofu, quinoa, and plant-based protein powders.
Minimally Processed: Kohli's meals are mostly steamed or boiled, seasoned simply with salt, pepper, and lime.
Structured Meals: His daily diet includes a mix of fruits, green tea, vegetables, and complex carbohydrates like quinoa or brown rice.
No More Meat and Dairy: He eliminated meat and has significantly reduced dairy, moving away from his earlier diet which included chicken and fish.
Controlled Indulgence: While he used to crave rich foods, he now has minimal cheat meals, reportedly opting for healthier, natural-sugar desserts.
Specialized Water: He reportedly drinks expensive, imported bottled water to maintain purity and health.
Improved Digestion: Kohli credits his dietary shift with better energy, digestion, and overall fitness.

From Delhi Boy to Vegan Athlete: Virat Kohli's Dietary Revolution

Virat Kohli's journey to becoming one of the world's fittest athletes is as much about his dietary transformation as it is about his rigorous training. The star cricketer, once known for his love of rich, oily Delhi delicacies, underwent a profound change after a wake-up call in 2012. He realized that to reach the pinnacle of his sport, he needed to treat his body with the utmost respect. This led to a complete overhaul of his eating habits, culminating in his shift to a plant-based diet in 2018.

His diet is now centered around minimally processed foods, with a focus on simple, nutritious ingredients. Kohli revealed that a significant portion of his food is either steamed or boiled, seasoned simply with salt, pepper, and lime. He prioritizes his nutrition not for taste alone, but for its impact on his performance and recovery. His daily meals are carefully structured to provide the right balance of energy, protein, and micronutrients.

The Staples of Virat Kohli's Plant-Based Diet

Kohli's commitment to clean eating means his meals are filled with wholesome, plant-based foods. His primary protein sources are plant-based, including lentils, quinoa, and tofu. These supply the essential amino acids needed for muscle repair and growth, crucial for any elite athlete.

Here are some of the staples of his daily intake:

Breakfast: Often includes gluten-free bread with nut butter, an omelette (previously, though now plant-based alternatives are likely), fruits like papaya or watermelon, and several cups of green tea.
Lunch: Typically comprises grilled vegetables, steamed rice, and high-protein lentils (daal). He avoids heavy masalas and sticks to basic seasonings.
Dinner: Keeps dinner light, focusing on seafood (in his earlier vegetarian phase) or soups and grilled vegetables now.
Snacks: Mid-meal snacks often consist of fruits, healthy nuts, and seeds like chia or flax.
Hydration: Kohli is known to be very particular about his water intake, reportedly consuming expensive bottled water imported from France for its quality.

A Shift from Omelettes to Plant-Based Protein

While earlier reports mentioned eggs and salmon in his diet, his transition to a fully plant-based lifestyle means these have been replaced by high-quality plant proteins. He has openly discussed the benefits of this switch, including improved digestion, reduced acidity, and enhanced energy levels. For an athlete who needs to be at his peak, this shift was a game-changer.

Comparison: Virat Kohli's Pre-2018 vs. Post-2018 Diet


Feature	Pre-2018 Diet (Vegetarian)	Post-2018 Diet (Plant-Based/Vegan)
Protein Source	Chicken, fish, eggs, and dairy	Lentils, quinoa, tofu, plant-based protein powders
Meal Preparation	Included grilled chicken/fish and occasional red meat	Primarily steamed and boiled vegetables, lentils, and grains
Fat Intake	Allowed for some animal fats and dairy fat (cheese)	Focuses on healthy fats from nuts and seeds
Carbohydrates	Mashed potatoes and simple carbs	Complex carbohydrates from whole grains like quinoa and brown rice
Cheat Meals	Included Delhi's famous butter chicken and naan	Reportedly shifted to more mindful indulgences like natural-sugar desserts

The Importance of Discipline and Smart Eating

Kohli's dietary discipline is a key factor in his sustained success. He has confessed that the biggest challenge to fitness is food due to taste buds, but his mental fortitude allows him to eat the same clean, simple meals consistently. He has evolved from a foodie who enjoyed rich curries and street food to a connoisseur of performance-enhancing nutrition. The transition was driven by a deep understanding of what his body needs, rather than just what his taste buds crave. This balance of discipline and smart choices has been critical for his longevity in the sport.

Conclusion

In conclusion, the type of food Virat Kohli eats is now almost exclusively plant-based, a deliberate shift to optimize his athletic performance and overall well-being. His diet is characterized by its simplicity and focus on nutrient-dense, minimally processed foods such as lentils, quinoa, and a variety of steamed vegetables. By committing to this highly disciplined eating plan and cutting out meat, oily foods, and refined sugars, Kohli has set a benchmark for fitness and nutritional strategy in the world of professional sports. His regimen proves that a plant-powered diet can provide all the necessary fuel for a high-intensity, elite athletic career. For more insights into athletic diets, you can explore the principles of sports nutrition.

Outbound Link

For further information on the role of nutrition in athletic performance, a valuable resource is the Academy of Nutrition and Dietetics.

Frequently Asked Questions

Since 2018, Virat Kohli has followed a plant-based diet, which means he is vegan. He previously was a vegetarian but has since eliminated dairy and other animal products.

Virat Kohli's breakfast typically consists of gluten-free bread with nut butter, fruits like papaya, dragon fruit, or watermelon, and several cups of green tea with lemon.

Despite his strict diet, Virat Kohli's favorite cheat meal remains Delhi's chole bhature, specifically from a place in Rajouri Garden.

According to some reports, Virat Kohli is very particular about his water and drinks imported bottled water from France, known as EVN natural spring water.

To meet his high protein requirements, Kohli consumes plant-based proteins from sources like lentils, quinoa, tofu, and plant protein powders.

Yes, earlier in his career, Virat Kohli's diet included non-vegetarian items such as grilled chicken, fish, and even red meat when advised to build muscle.

Kohli's dietary transformation began around 2012 when he realized his eating habits were affecting his performance. He gradually cut out fatty and oily foods, eventually transitioning to a full plant-based diet to maximize his fitness.

Kohli keeps his dinner light, often opting for vegetable soups, broths, and grilled vegetables to aid with digestion and recovery.