Even at 59, Shah Rukh Khan continues to impress audiences with his agility and fitness, performing his own stunts and maintaining a lean physique. While many assume the Bollywood superstar follows an elaborate health regime, his secret lies in a remarkably simple and disciplined diet that focuses on balance, moderation and gut health rather than luxury or trends.
A Two-Meal Routine and No Snacking
Shah Rukh Khan’s approach to eating is rooted in simplicity. In a chat with RJ Devanggana, the actor revealed that he eats only twice a day — lunch and dinner — and avoids snacking in between. “Mujhe pakwan pasand nahi,” he said, meaning he does not like fancy foods. His daily menu includes staples such as sprouts, grilled chicken, broccoli, and small portions of dal. These meals are carefully portioned to provide nourishment without overindulgence.
He also mentioned that when preparing for a role, he avoids white rice, white bread, sugar, and alcohol. Instead, he relies on lean meats, pulses, egg whites, and grilled chicken to stay in shape. In his words, “I give up white rice, white bread, sugar and alcohol if I have to get in shape for a particular role besides ensuring that I eat smaller portions.”
Home-Cooked Food Over Hotel Meals
Despite being one of India’s busiest actors, Khan prefers to eat home-cooked meals even when shooting. He has shared that his lunch usually comes from home rather than the set’s catering. Fish or tandoori chicken often forms the main dish, accompanied by vegetables and sprouts. His dinners are equally simple, typically featuring tandoori chicken with tandoori roti, occasionally replaced by mutton.
While he maintains this routine for the most part, the actor does not completely restrict himself when sharing meals with others. “If I’m flying, or at someone’s home for a meal, I have whatever they graciously serve – whether it’s biryani, roti, parathas, food cooked with ghee or a glass of lassi,” he said.
Dr. Pal Manickam Explains Health Benefits
Shah Rukh’s dietary choices have even earned praise from gastroenterologist Dr. Pal Manickam, who analysed the health benefits of the actor’s diet. According to Dr. Manickam, grilled chicken serves as a key protein source that helps preserve muscle mass and supports energy levels as the body ages.Broccoli, another SRK favourite, is described by the doctor as a “gut-friendly green” packed with fibre, vitamins and antioxidants that promote better digestion and skin health. Sprouts, he notes, are nutrient-dense and easy to digest, enhancing immunity and protecting cells from aging. Dal, rich in plant-based protein and minerals, complements this plan by improving gut diversity and providing steady energy.
Dr. Manickam further emphasised that portion control is essential. Eating moderate amounts of nutrient-rich foods, as Khan does, helps maintain a balanced gut, manage weight, and prevent inflammation — all of which contribute to healthy aging.
Simple Foods, Big Benefits
Khan’s consistency sets him apart in an industry often driven by food fads and extreme diets. His meals, rooted in everyday ingredients, are unprocessed and easy to digest. Dr. Manickam pointed out that this simplicity helps the gut function smoothly and keeps the body’s systems in harmony.
Even his co-star Boman Irani once shared that Khan often chooses grilled chicken while dining out, rarely indulging in heavy or elaborate dishes. His long-standing love for tandoori chicken — which he once called his “addiction” — reflects his practical food philosophy: enjoy what you love, but stay disciplined.
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