Virat Kohli Diet Plan


Virat Kohli the Indian skipper is a youth icon. He is regarded as one of the best batsmen and one of the fittest athletes in the world. He is an absolute heartthrob, an entertainer and a simple Delhi boy at heart. Belonging from a typical foodie Punjabi family, it has been very difficult for him to maintain that immensely fit hot bod. He follows a strict diet and an extensive fitness regime to stay in shape.

The amount of cricket he plays all year round requires him to be fit. In an interview, kohli says that he plays intense cricket on field and for this he needs to train hard. As a kid, he was on the chubby side and it took years of hard work to be the way he is today. He also stated that during off-days he trains for 4 hours every morning and evening, and during matches, he spends at least an hour in the gym. 

Being an advocate for health and fitness, Virat secretly revealed his diet and workout routine. In a video of ‘Breakfast with Champions’ featuring Virat Kohli and hosted by Gaurav Kapoor, he provided a sneak peak of his daily diet. He also mentioned that he has not eaten his favourite butter chicken and naan for years now and his cheat meal would be some chole bhature from rajouri garden Delhi.

Here is Virat Kohli’s diet to his super fit body. He follows this religiously along with regular exercise.


This is the most important meal of the day and it should be eaten like a king. Following this, Virat refills himself with an omelette with 3 egg whites and 1 whole egg along with spinach, black pepper and cheese. Along with this he has some smoked salmon or grilled bacon whichever is available. To accompany this he has either a watermelon or papaya. This is his favourite breakfast. He carries gluten free bread and low fat butter for net sessions. He consumes a lot of cheese and nuts which are good fats which energises his body. He prefers having minimum 3 cups of green tea to help him have his daily dose of antioxidants.

Nutrition and Benefits


Eggs are rich in proteins and vitamins A, C, D, E, K and even minerals like iron, zinc, copper. They also contain all 9 essential amino acids. 


Spinach is rich in nutrients and antioxidants, which can reduce stress and blood pressure levels. It is low in calories and high in fiber. It is a great source of vitamins A, B, C, E, K and minerals such as iron, calcium, potassium, and magnesium.


Cheese is a source of healthy fat. It is packed with minerals like phosphorus, zinc which can promote a healthy heart and brain function. Cheese is also good for osteoporosis.

Grilled Bacon

Bacon is good quality animal protein and fats.It  contains omega-3 fatty acids which is good for heart functions and it also contains vitamin B and minerals which reduces stress levels.

Smoked Salmon

This is a good source of dietary protein, good source of fats which helps in brain function. Iron helps in energy boosting and it contains vitamin D, magnesium, and selenium which makes it a nutritional powerhouse.

Water Melon

This fruit is high in water content which keeps the body hydrated. It keeps the body free from body aches, sores and muscle cramps. WaterMelon has good amount of potassium, magnesium and other vitamins which helps in overall digestion.


They are a good source of Vitamin C, magnesium, copper and potassium which lowers the risk of heart disease. It also helps in proper digestion and muscle movement of the body.

Green Tea with Lemon

This is a good source of antioxidants which helps in reducing fat because it releases toxins from the body. It also helps in lowering bad cholesterol.


Virat, just has some grilled chicken with spinach, mashed potatoes and other green vegetables according to what he requires. It refills the body with the essential nutrients and repairs the body.

Nutrition and Benefits

Grilled Chicken

It is a lean meat which is high in protein content. One can maintain a healthy appetite and hormonal imbalances by consuming chicken. Chicken is also a good stress buster and a natural source of calcium for the bones.

Mashed Potatoes

Potatoes are high in fiber which lowers the amount of cholesterol in the body which supports heart health.These help in rebuilding the muscles and boosts energy in the body. Hence it is good for athletes.

Green Veggies

A good amount of green veggies everyday can protect our eyes, skin and even keep our body replenished. They are also rich in minerals such as potassium, iron, and magnesium which aids in metabolism.


This is the meal that has to be the lightest among the 3 meals. Virat prefers only grilled or boiled seafood.

Nutrition and Benefits

Grilled or Boiled Seafood

Seafood is a very good source of protein and vitamin B complex. It is rich in nutrients which increases memory, boosts immunity and even helps in painful joints.

In ODIs, Virat Kohli holds the world record for being the fastest batsman to score 10,000 runs in just 205 innings.So, this man is regular to the gym. Along with a strict diet, he follows a 5 day work-out routine with a 2 day rest. Virat’s session includes both weights and cardio exercises. All this helps him to gain strength, stamina and maintain a toned and fit body.

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Lose Weight: Some Fitness Secret Tips from Virat Kohli

  • Regular exercise is a must. You can either play a sport or hit the gym
  • Have more organic food which is a more healthy alternative to junk food
  • Whenever you feel hungry have nuts or even a whole wheat sandwich
  • Have a light dinner like soups, salads and grilled chicken
  • Sometimes cheating is allowed, indulge in your favourite food once a month
  • Mainly focus on strength rather than building muscles
  • Do not drink or smoke because it can reduce the body’s immunity

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