David Goggins Diet Plan

There would be no exaggeration in saying that David Goggins is the present-day superhuman. Whether it’s about his strength, speed, endurance, or overall athleticism; he is unmatchable. We all know that intense training sessions form a crucial part of his daily routine but what does David Goggins’s diet look like which enables him to perform at extraordinary levels?

Well, this post is going to address the same. It will give you a detailed insight into David Goggins’s meal plan that takes his physical capabilities to rival that of professional athletes. Let’s have a look at it.

David Goggins Diet Plan

David Goggins Diet
David Goggins in an Instagram Photo (David Goggins / Instagram)
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To fuel his immensely athletic physique with all the essential nutrients, David Goggins follows a ketogenic diet. He also does intermittent fasting daily.

To make sure his muscles are well repaired and recuperated from his intense training sessions, Goggins consumes a little more protein than the standard on a ketogenic diet.

David Goggins wakes up at around 3 a.m. and does not eat anything till 11 a.m. Well, that is something you can expect from a person who has received Navy SEAL training. Occasionally when he chooses to eat in those hours, he goes with steel-cut oatmeal with blueberries. This meal provides his body with enough energy to fuel his morning run.

David Goggins prefers to finish up strong after a 25-mile bike ride from work to home. He consumes his dinner at around 8:30 p.m. and wraps up his day with an intense weight lifting session with his wife at 10 p.m.

David Goggins eats 5 meals spread throughout the day. His meal plan is dependent on the fitness goals that he is chasing. Usually, his diet comprises 40% proteins, 40% fats, and 20% carbs.

David Goggins Meal Plan

Meal 1- Breakfast

Oatmeal with Protein

Meal 2- Pre-Workout Meal



Meal 3- Lunch Meal

Chicken Breast



Meal 4- Pre-Dinner Meal




Meal 5- Dinner Meal

Fish or Chicken



Undoubtedly, David Goggins has always been pretty disciplined about his diet plan. But it does not mean that his diet plan is carved in stone. He keeps on switching it from time to time to adjust it according to his schedule. He usually prefers to keep the carb content of his diet low, but when he is prepping up for a 100 mile run in a week, he increases his carb and protein intake.

David Goggins has always been cautious about what goes into his body. His meal plan is immensely nutritious and fuels his body to perform its very best. But that does not take away from the fact that Goggins at times does get temptations for a midnight bite. To counter those temptations, his cook prepares homemade protein bars for him that are filled with fruit and nuts.

David Goggins also consumes a “slow-release protein shake” before bed which allows him to sleep better. It also helps in supplying his muscles with all the essential amino acids that promote muscle recovery and growth.

What to Eat?

David Goggins’s diet chart includes a plethora of food items. They fuel his body to go through his intense training sessions. These food items fulfill his nutritional requirements. Some of them are:-

  • Leafy Green Vegetables
  • Steel Cut Oatmeal
  • Eggs
  • Meat (including ham, turkey, chicken, steak, and sausage)
  • Fish (including salmon, tuna, and trout)
  • Avocados
  • Healthy Fats (e.g. olive oil)
  • Healthy Oils (including avocado oil and coconut oil)
  • Nuts and Seeds
  • Low-carb vegetables
  • Sugar-free beverages
  • Low-carb condiments (including herbs, spices, salt, and pepper)
  • Cream and Butter
  • Unprocessed Cheese

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What to Avoid?

Certain food items have no place in David Goggins’s nutrition plan. Those food items tend to have adverse impacts on his physical health and well-being. Some of those food items that Goggins prefers to avoid at all costs are as follows:-

  • Junk Food
  • Processed Foods
  • Soft Drinks
  • Sugar
  • Hydrogenated Fats
  • Refined Foods
  • Artificial Ingredients
  • Fruits that are high in sugar
  • Grains and Starches (including rice, bread, and pasta)
  • Beans and Legumes
  • Starchy Root Vegetables (including carrots and potatoes)
  • Low-fat dairy and milk
  • Sugary sodas and Candies
  • Diet Foods (including low-fat diet products that are high in carbs)
  • Sugar-free foods that are high in sugar alcohol
  • Unhealthy Fats (including mayonnaise and vegetable oils)
  • Desserts

David Goggins Supplements

A major chunk of David Goggins’s nutritional requirements is met through whole food items. But even then he includes a few supplements in his diet plan to make it more wholesome and complete. He never relies on supplements excessively but keeps them in his diet chart to have easier access to certain nutrients. David Goggins’s supplements stack includes the following:-

  • Whey Protein Powder: David Goggins consumes whey protein shakes. It fuels his muscles with the amino acid that they need for recovery after an intense workout session. It also helps him to fulfill some part of his daily protein requirement more easily.
  • Post-Workout Protein Formula: Muscles tend to get annihilated after an intense workout session. Feeding them with a post-workout protein formula supplies them with amino acids that help in their recuperation and thereby promote growth.
  • Multivitamins: The kind of wholesome diet consumed by David Goggins already has a decent level of vitamins and minerals in them. But owing to his intense training sessions, his body requires a little bit more of those nutrients. Supplementing his diet with multivitamins serves that purpose pretty well.
  • Caffeine: David Goggins prefers to consume caffeine right before his workout. It allows him to boost up his energy levels and perform better. Even though he does not consume too much of it, at times when he is feeling a bit inactive and sluggish, he prefers to fuel his system with some caffeine.

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Final Words

David Goggins’s diet plan is like the diet plan of a champion athlete. Sticking to it brings out the best in him every single time. For David Goggins, achieving great results in fitness is dependent on religious training, following a strict meal plan, and taking adequate rest.