Stephen Amell Diet Plan

Stephen Amell, the Canadian actor, has become quite a popular face after his show Arrow. The famous Netflix series, where the superhero Oliver Queen is almost always shirtless, gave us some real fitness goals.

People all around the world are talking about his lean muscular physique. People often ask, what food does he eat? What food does he avoid? What is Stephen Amell’s diet plan like?

Today in this article, we will look at what this 6 feet 1 inch 185-pound stuntman eats in a day to build and maintain his million-dollar physique.

Stephen Amell Diet Plan

Stephen Amell Diet
The CW
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For the most part, Stephen Amell’s Diet plan is boiled down to eating lots of lean meat, complex carbs, and healthy fats.

He works hard at the gym, 6 days a week, and his diet includes high-quality nutrition-dense foods. Amell is peculiar with the timings of his meal and drinks lots of water to keep himself hydrated.

When he gets a hunger call, he has a protein bar and doesn’t indulge himself in eating a full meal.

Here’s what Stephen Amell’s Arrow diet looks like:

Stephen Amell Meal Plan


Oatmeal, 3 to 5 omelets, Greek yogurt, and fresh berries


Protein shake, unsalted nuts


2 to 3 chicken breasts, sweet potato, green salad


Protein shake, Raw vegetables


Lean red meat or fish, avocado, olive oil

Stephen Amell’s lean physique is a result of his clean dietary habits. Building lean muscle will require you to take only clean and healthy calories. What you eat is important, but the stuff you cut off from your diet is more important.

Cut down on junk food

Arrow’s diet doesn’t count processed sugar, refined food, dairy, gluten, and beer. The actor says food is the fuel for the body, and cutting junk from it means allowing good energy flow throughout the day.

Instead, he opts for a whole lot of lean protein, vegetables, and complex carbs.

Protein per pound of body weight

Protein is the main source of muscle growth. Stephen Amell eats an adequate amount of protein based on his body weight. Usually, for a man, 0.7 to 1 gram of protein per pound of body weight is considered adequate protein consumption for muscle gain. Some good sources of lean proteins are- fish, eggs, whey protein, beans, chicken breast, etc.

Include healthy fats

Stephen Amell’s nutrition plan includes 20% of healthy fats. It helps with balancing testosterone levels, keeps your appetite satisfied, and protects vital organs. A healthy diet plan must include healthy fat sources like coconut oil, avocado oil, olive oil, steak, etc.

Say Bye-Bye to booze

Amell doesn’t touch beer under any circumstances. Beer contains gluten, and beer is also high in calories.

Constantly hydrate

He makes sure that he is well-hydrated all the time. He works hard at the gym and drinks 8 glasses of water in a day.

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What to Eat?

Amell’s meal plan is strict. The actor has to bulk up during the shoots of Arrow; hence, his diet chart includes more calories than normal.

But he chooses his calories wisely. The diet is heavily focused on eating quality food that is packed with nutrition.

Here’s what Stephen Amell’s diet includes:

  • Lean protein
  • Fish
  • Eggs
  • Chicken breast
  • Vegetables
  • Leafy greens
  • Yogurt
  • Oatmeal
  • Sweet potato
  • Avocado
  • Olive oil
  • Coconut oil

What to Avoid

Looking at Stephen Amell’s shirtless picture, anyone can tell that there’s no way Stephen eats lots of junk food. He can ignore his cravings because he keeps his stomach full with healthy snacks and drinks plenty of water. Amell suggests staying clear away from highly refined sugars because they directly affect your BMI.

Foods that are not included in Stephen Amell’s diet plan:

  • Refined sugar
  • Processed foods
  • Gluten
  • Diary
  • Junk foods
  • Sugary drinks
  • Fried foods
  • Artificial ingredients

Stephen Amell Supplements

Food alone cannot get you the desirable physique that you have witnessed in Arrow. You need supplements to fill in the nutritional gaps that are a must to maintain a body like that.

Stephen Amell has been taking these supplements to get that terrific shape.

Here’s a list of Stephen Amell’s supplements:

  • Whey protein: One product you cannot do without when growing lean muscle is whey protein. Whey protein is a high-quality nutritional source that is highly digestible and helps in faster muscle growth. Amell takes 2 to 3 protein shakes a day.
  • Probiotics: Pro-biotic is the food that induces good bacteria in the digestive system. Including probiotics in one’s diet chart can improve the digestive system, improve bowel movement, and supports a healthy heart.
  • Omega 3: Amell takes Omega 3 capsules to help with anxiety and stress. It’s also good for brain and heart health. Omega 3 capsules also improve bone and joint health and support the immunity system.
  • BCCAs: BCCAs or Branched Chain Amino Acids are recommended as post-workout supplements. It boosts the process of muscle repair and muscle growth. Most celebs rely on BCCAs when they are on an intense workout routine.

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Final Words

Amell’s abs are made in the kitchen. That’s what the actor says about himself. Stephen is very dedicated to his diet plan. Look at his topless physique, and you can tell achieving that ‘body’ demands dedication and willpower.

Along with a strict diet plan, Stephen Amell is always on an intense workout regime. He believes in bodyweight training. He trains his body 6 days a week, and unlike other celebs, he does yoga, calisthenics, and plyometrics.