Zac Efron Diet Plan

The American Actor, Singer, Zac Efron became every teenager’s crush after his movie High School Musical.

Though he has always maintained a perfect shape and a desirable physique, it is quite recently that he is looked upon as an inspiration to many fitness enthusiasts. It was only after his movie Baywatch was released, where he was seen showing off a hell of a physique.

It was then people all around the world were searching for Zac Efron’s Baywatch Diet. Do you wonder what he ate? What food did he avoid?

Here’s what Zac Efron’s diet plan looked like as he was working on shaping his body for his role in Baywatch.

Zac Efron’s Diet Plan

Zac Efron Diet
Paramount Pictures
Hey there! We hope you love our fitness programs and the products we recommend. Just so you know, Dr Workout is reader-supported. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. It helps us keep the lights on. Thanks.

Zac Efron’s personal trainer Patrick Murphy had to put Zac in an all-organic whole food diet to shape his body for the movie Baywatch. It goes without saying that Murphy’s diet was celebrity-approved and time-tested.

There used to be 5 categories of food that Zac was allowed to choose as his meal. Besides, Murphy’s diet plan was not just about selective food. It was also about the timing and strategic planning for increased metabolism.

Zac could only stick to lean protein sources like chicken/turkey breast, egg whites, pork loin, fish. He was only allowed to have whole grain foods as a source of carbs. Zac Efron’s diet plan included high-fibre low-sugar fruits, lots of vegetables, nuts, and seeds.

Here’s what a typical Zac Efron’s meal plan looked like while he was preparing his body for Baywatch.

Zac Efron Meal Plan

Meal 1 around 4:30 a.m

4 egg whites, 6 oz grilled chicken, vegetables with no seasoning, avocado

Meal 2 around 9 a.m

1 bowl of steamed unsalted vegetables, 6 oz chicken or turkey breast, and green tea

Meal 3 at around 2 p.m

Cauliflower cooked in coconut oil, sirloin steak, brown rice, or quinoa

Meal 4 at around 6:15 p.m

Salmon, 1 bowl mixed salad with fruits

Meal 5 at around 9 p.m

Grass-fed beef, 3 hard-boiled eggs

Murphy also supplemented Zac’s diet with unflavoured whey protein, which has zero additives. Lastly, the Baywatch actor drank 100 ounces of water at a minimum each day.

A change in calorie intake once in two weeks

Every two weeks, Efron would make a change in his diet chart. He also adjusted his macro intake– protein, fat, and carbohydrate ratio.

It is done because after following a certain diet plan, the body gets used to the daily nutrition it gets. As the energy needs of the body change with time, it becomes more difficult to reach an extremely low body fat percentage with the same nutrition plan.

By incorporating variations to foods and calorie intake, Efron was able to stick to his ultimate body goal.

Eat only lean meats, whole grains, and healthy fats

Efron said ‘no’ to all kinds of processed food, flour, and unhealthy fats. He only ate lean proteins, which mostly included chicken breast, turkey breast, egg whites, pork loin, sirloin steak, and fish which is full of healthy fats and Omega-3. There were also avocado, seeds, and nuts as sources of healthy fat in his diet.

Most of Zac Efron’s carbs were whole grain foods such as quinoa, Oates, and brown rice. They are considered ‘healthier carbs’ because they are complex carbs that contain more fibre and starch instead of sugar.

Eat Lots of Fibrous Fruits and leafy greens

Along with these, Zac Efron loaded his plates with leafy greens and lots of vegetables of all kinds. The actor had vegetables with every meal except for dinner, which was only about lean proteins. For fruits, he chooses fibrous ones like pears, apples, and all types of berries.

Refeed day over cheat days

Cheat days allow one to eat whatever food without looking at the calorie count, where refeeding is a planned increase in calorie intake. Utilizing refeeds helps the fat-burning process work more efficiently.

Zac Efron’s Baywatch diet included three refeeds in a month when he ate high-calorie foods, most of which were carbs.

Don’t miss:

Zac Efron Workout Routine
Stephen Amell Diet Plan
Martyn Ford Diet Plan
JK Simmons Diet Plan
Tom Cruise Diet Plan

Zac Efron Diet Plan
Paramount Pictures

What to Eat

From what we have discussed so far, you can guess that Zac Efron’s Baywatch diet was one solid diet plan.

Here’s what Zac Efron was eating during his shoot for Baywatch:

  • Chicken breast
  • Turkey
  • Pork loin
  • Salmon
  • Brown rice
  • Quinoa
  • Oates
  • Kale Spinach
  • Broccoli
  • Cauliflower
  • Walnuts
  • Almonds
  • Seeds
  • Apple
  • Strawberries
  • Blueberries
  • Cranberries

What to Avoid

There’s a big list of food items that Zac didn’t touch to fit into his role in Baywatch.  If you are after a drool-worthy Physique like Zac Efron in Baywatch, you should stay steer away from food, including-

  • White bread
  • Flour
  • Pasta
  • Sugar
  • Alcohol
  • Processed food
  • Refined foods
  • Artificial ingredients
  • Additives
  • Soft drinks
  • Sugary beverages
  • Hydrogenated oils

Zac Efron’s Supplements

Apart from a healthy, nutritious diet, Efron also took a few supplements to help him achieve his beach body goals in a short period.

Zac Efron’s Supplements include:

Whey Protein

Unflavoured whey protein is the purest form of protein that can help build lean muscle. Even though Zac was on a heavy-protein diet, his trainer supplemented his diet with whey protein to boost the process of muscle growth and repair.


Creatine helps the body produce more energy. They are known to improve athletic performances by improving energy levels. Creatine is also used for its benefits, like building muscle mass and improving the process of muscle repair.


These are essential Amino Acids that the body can’t produce. They are the building blocks of proteins that help in rapid muscle growth.


To fill in any nutritional gap in his diet, Zac took multivitamins capsules.

Don’t miss:

Blake Shelton Diet Plan
Greg Plitt Diet Plan
Kumail Nanjiani Diet Plan
Robert Downey Jr Diet Plan
James McAvoy Diet Plan

On An Ending Note

Following Zac Efron’s Baywatch diet principles may help you put on the right track towards working on your beach body.

If you want to follow his meal plan, Good luck to you. Switching to an all-organic whole food diet is always going to reflect on your skin and body.

Just remember, it’s a highly individualized diet plan. There’s no guarantee that his diet plan is going to get you the same results.