Brian Shaw’s Diet Plan & Supplements

If you have seen Brian Shaw performing some superhuman feats of strength, you must have surely asked yourself how this man feeds his body to perform at such elite levels. Isn’t it? By looking at Shaw’s gigantic physique that weighs over 430 lbs, anyone can assume that this man must be eating like a horse daily and that is absolutely true. But here the question arises, ‘WHAT DOES HE EAT?’

Well, in this post we will provide you with the answers that you are looking for. This post is going to elucidate Brian Shaw’s diet plan in which lies the secret of his superhuman strength and size. So if you are looking out for a diet plan that can take your strength gains to newer heights, you are at the right place.

Brian Shaw’s Diet Plan

Brian Shaw Diet Plan
Brian Shaw in an Instagram Photo (Brian Shaw / Instagram)
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Strongman athletes are known for their enormous strength and size. Carrying heavy logs and lifting atlas stones is an everyday job for them. For performing such feats of strength they have to consume excessive amounts of calories and Brian Shaw is no different in this regard.

Brian Shaw consumes around 12000 calories in a day that are split up into 7 meals. Each of his meals has plenty of food items that support his muscle recovery and provide his body with the energy to go through his strenuous workouts.

The most surprising part about Brian Shaw’s meal plan is that he cooks most of his meals himself. We expect that this fact must have ignited your latent culinary skills.

The following table will give you an overview of Brian Shaw’s diet plan. It will delineate the food items that Shaw prefers to consume to fulfill his daily caloric requirements. Let’s have a look at it.

Brian Shaw Meal Plan


Food Items


Meal 1- Breakfast

8 whole eggs (scrambled), cinnamon toast crunch cereals with milk, peanut butter, multivitamins

68g protein, 74g carbs, 68g fat, 1180 calories

Meal 2- Protein shake/snack

3-4 scoops of whey protein shake, peanut butter, 2 granola bars

115g protein, 92g carbs, 25g fat, 1053 calories

Meal 3- Lunch

Bison or turkey burgers (12 oz), 2 cups of cooked white jasmine rice, pasta, or mashed potatoes with 1 tbsp of duck fat, red sauce

172g protein, 191g carbs, 82g fat, 2190 calories

Meal 4- Protein shake/snack

3-4 scoops of whey protein with 2 cups of unsweetened almond milk, blueberries, peanut butter

112g protein, 89g carbs, 22g fat, 1002 calories

Meal 5- Pre-Workout

Salmon or lean beef burgers (12 oz), 1 cup of cooked white jasmine rice or 1 bag of sweet potato fries, 1 cup of green beans, red sauce

117g protein, 145g carbs, 41g fat, 1417 calories

Meal 6- Post-Workout/Dinner

Beefsteak (14 oz), baked potato or rice noodles (4 oz), Asparagus or mixed green salad with balsamic dressing, red sauce, 1 apple, or another piece of fruit

16g protein, 704g carbs, 72g fat, ~3430 calories

Meal 7- Nighttime snack

Whey protein shake (around 3 oz), cheesecake (2-4 pieces), multivitamin

105g protein, 107g carbs, 89g fat, 1649 calories

Brian Shaw consumes all the above-mentioned meals in a span of 13 hours. He further claims,

“It’s constant, all day long I have to eat, but it’s part of the job.”

Brian Shaw also incorporates the following tips to make his diet plan more effective:-

Prioritizing whole food items

To fulfill his every day caloric requirements, Shaw prioritizes consuming whole food items. A majority of his nutritional requirements are met from organic and whole food. He doesn’t have an overindulgence of supplements in his diet plan.

Brian Shaw Diet
Brian Shaw in an Instagram Photo (Brian Shaw / Instagram)

Keeping the diet plan simple and effective

Shaw prepares most of his meals himself. He follows a simple and effective diet plan that primarily comprises whole and organic food items. He prefers to season his meals with different flavors to make them delicious. Seasoning also helps him to not get bored of eating the same food items every single day.

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What does Brian Shaw eat?

Brian Shaw’s diet plan has plenty of food items. He consumes a lot of organic and whole food items to ensure that his system digests them well. Some of his most preferred food items are as follows:-

  • Organic chicken breast
  • Organic turkey
  • Organic eggs
  • Organic grass-fed beef
  • Coconut milk
  • Peanut butter
  • Simple carbs (cereal, pasta)
  • Jasmine rice
  • Organic fruits
  • Organic veggies
  • Broccoli
  • Asparagus
  • Blueberries
  • Granola bars
  • Cheesecake
  • Potato

What food does Brian Shaw avoid?

To meet his body’s daily caloric requirements, Shaw has to eat a lot of food items every day. But that does not mean that he can eat anything and everything. To keep his diet clean and nutritious he avoids taking the following food items:-

  • Junk food
  • Preservatives
  • Chemical ingredients
  • Non-organic, GMO food
  • Artificial additives

Brian Shaw’s Supplements

To make sure he meets all the nutritional requirements of his monstrous physique well, Shaw includes certain supplements in his nutrition plan. Brian Shaw’s supplements stack includes the following:-

Whey Protein

Whey protein acquires a king’s share in Shaw’s supplement stack. His intense lifting sessions subject his muscles to annihilation. Consuming whey protein shakes ensures that his muscles are provided with all the essential amino acids needed for muscle recovery. This in turn makes the muscles stronger and bigger. Whey protein also gets assimilated into the bloodstream quickly and is easier to digest. Shaw takes up to 3 protein shakes in a day.


A pre-workout supplement provides Shaw with the kick that he needs to go through his brutal workouts. It gets his testosterone levels up which further promotes greater strength and muscle gains.


Consuming a post-workout supplement helps Shaw to feed his body with the nutrients that promote recovery and growth. He usually takes his post-workout supplement with creatine.

Weight Gainers

Weight gainers are known for their high caloric content. They are rich in carbohydrates that feed your body with the energy that it requires to go through long and intense workout sessions. For someone like Brian Shaw, weight gainers can be a great supplement to fulfill everyday caloric requirements. It not only helps his body to gain strength and muscle mass but also keeps it in an anabolic state.

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Final Words

Brian Shaw claims that eating is the most challenging part of being a strongman athlete.

Consuming 12000 calories every day is no joke. But it becomes crucial to do so as it enables the body to perform those superhuman feats of strength. If you want to try out Brian Shaw’s diet plan, we would recommend you to increase your daily caloric intake step-by-step.

Jumping from consuming 3000 calories to consuming 12000 calories every day can be deleterious for you. Consulting a nutritionist is also imperative before you get started with such a kind of diet plan.