Rob McElhenney’s Diet Plan

Rob McElhenney has never failed to impress us. Whether it was his acting prowess and comic skills in It’s Always Sunny in Philadelphia or his jaw-dropping physical transformation where he went on to lose 60 pounds of fat in just 7 months, this American actor is simply outstanding.

Many of his fans have always been curious to know about Rob McElhenney’s diet plan that transformed his beer-bellied figure into a lean and muscular physique.

Well, in this post, we are going to give you a detailed overview of Rob’s diet plan that assisted him in completely transforming his physique. So without further ado, let’s proceed.

Rob McElhenney’s Diet Plan

Rob McElhenney diet
Image: kathclick/
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When Rob McElhenney decided to transform his physique, it was not just about losing the excess weight that he had put on to play the role of Fat Mac. He went on to take things to the next level and built a physique that was lean, muscular, and jacked.

Building a physique that resembles that of a Greek god is not something that one can acquire just by lifting weights. One also has to be strict and disciplined about one’s eating habits. In such a scenario, relying on a nutritious diet plan becomes imperative. And Rob McElhenney followed suit.

Rob McElhenney’s diet plan has a higher proportion of proteins and a low-medium proportion of carbs. Rob keeps the fat component in his diet plan to a bare minimum.

When Rob was prepping up to play Fat Mac, he was required to put on a decent amount of fat on his frame. For that purpose, he was consuming around 4000 calories a day. But to transform his physique, he not only reduced his everyday caloric intake but also made sure to only consume good calories.

Whole food items like chicken breast, brown rice, and salads are some of the most common food items in Rob McElhenney’s diet plan. They fetch his body with essential nutrients like proteins, good carbs, and vitamins that are crucial for the healthy functioning of the body.

When Rob doesn’t have the time and energy to prepare his meals, he asks his personal chef to do that for him. His chef knows everything about Rob’s fitness goals and prepares his meals in accordance with them.

The following table will give you a detailed overview of Rob McElhenney’s meal plan. It enlists the different food items that Rob consumes in each of his meals throughout the day. Let’s have a look at them:-

Rob McElhenney’s Meal Plan

Meal 1- Breakfast

Eggs and toasts

Meal 2- Snack

Protein shake

Meal 3- Lunch

Chicken breast, brown rice, and leafy greens

Meal 4- Snack

Avocados and protein shake

Meal 5- Dinner

Whatever his chef prepares

No eating after 7 pm

Rob McElhenney usually doesn’t eat anything after 7 pm. This provides his body with a longer fasting period that enables it to burn off excess amounts of fats. It also provides his body with ample time to perfectly digest and assimilate his meals.

Rob McElhenney diet plan
Image: kathclick/

Protein Shakes

Rob loves to have a protein shake as a snack. He usually consumes 1-2 protein shakes a day. This not only feeds his body with adequate amounts of proteins and good calories but also keeps the hunger pangs away.

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What does Rob McElhenney eat?

By looking at Rob McElhenney’s jacked physique, anyone can be pretty sure that this man must be eating healthier food items day in and day out. And that’s absolutely true.

His diet chart has plenty of nutritious whole food items that fetch his body with all the essential nutrients that it requires.

You can easily spot the following food items in Rob McElhenney’s nutrition plan:-

  • Egg whites
  • Chicken breasts
  • Brown rice
  • Avocados
  • Vegetables
  • Leafy greens
  • Broccoli

What food does Rob McElhenney avoid?

Maintaining a jacked physique is like a full-time job. To do so, you always have to be cautious about your eating habits and food choices. Talking about Rob’s eating habits, he has always been pretty disciplined about them.

To ensure that his body doesn’t put on inches of fat, he keeps himself away from consuming food items that have bad calories.

The following food items are an absolute ‘no-no’ in Rob’s diet chart:-

  • Junk food
  • Fast food
  • Processed foods
  • Trans fats
  • Sugar
  • Alcohol
  • Carbs

Rob McElhenney’s Supplements

When it comes to maintaining his lean and muscular physique, Rob ensures to not leave any stone unturned. He always makes it a point to feed his body with all the essential nutrients that it requires to grow and perform optimally.

Hence, he also includes certain supplements in his diet plan to make it more nutritious.

Apart from whey protein powder, Rob McElhenney’s supplements stack include the following:-


Rob McElhenney has a pretty busy and hectic daily schedule. At times he even struggles with sticking to his meal plans.

In such a scenario, a multivitamin supplement helps in effectively fulfilling the nutritional requirements of his body. They also fetch his body with these nutrients that are otherwise quite challenging to be derived from whole food items.


To build and maintain his physique, Rob trains quite intensely. To ensure that his body doesn’t get excessively enervated out of his intense training sessions, Rob relies on a beta-alanine supplement. It assists in reducing fatigue along with enabling the body to train at a higher intensity.


Supplementing one’s diet with Omega-3s has plenty of benefits. It helps in combating inflammation, reduces the formation of triglycerides, lowers one’s blood pressure along with facilitating brain and heart health.


A probiotic supplement is known for its ability to assist one’s body in deriving nutrition from the food optimally.

It also helps in keeping your gut healthy which promotes better digestion. Along with that, it also positively contributes to boosting immunity.


L-Carnitine serves as a fat burner that assists in keeping one’s overall body fat percentage low. It also contributes positively towards muscle movement and improves the functioning of the brain and heart.


CLA stands for Conjugated Linoleic Acid. This supplement contributes towards increasing lean muscle mass on one hand and burning fat on the other hand. Rob relies on this supplement to maintain his jacked physique.

CLA also keeps the functioning of one’s immune system in check.

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The Bottom Line

Building a lean and muscular physique like Rob McElhenney will require you to make healthier food choices for yourself. You would also have to be consistent with following such a nutritious diet plan.

In actuality, it’s pretty simple. If you feed your body well, it will surely get you the desired results in both the short and long term.

So if you are planning to unleash your muscular physique just like Rob, you can refer to his diet plan for that purpose.