Rohit Sharma follows a strict, disciplined diet plan in 2025 after shedding nearly 20 kg. His daily diet emphasizes high protein, controlled carbs, and minimal sugar/junk food, with a focus on lean meats, salads, fruits, and hydration. He has even given up his favorite street food (like vada pav) and avoids celebratory treats such as cake to maintain peak fitness.
Rohit Sharma’s Daily Diet Routine (2025)
Breakfast
- Egg whites or boiled eggs
- Oats or multigrain toast
- Fresh fruits (papaya, apple, banana)
- Green tea or black coffee
Mid-Morning Snack
- Protein shake or smoothie
- Dry fruits (almonds, walnuts)
- Seasonal fruit
Lunch
- Grilled chicken or fish (lean protein)
- Brown rice or quinoa (controlled carbs)
- Steamed vegetables / salad
- Dal (lentils) for plant protein
Evening Snack
- Herbal tea / black coffee
- Sprouts or boiled chickpeas
- Sometimes protein bars
Dinner
- Light meal: grilled paneer or fish
- Soup + salad
- Avoids heavy carbs at night
Hydration
- 3–4 liters of water daily
- Electrolyte drinks during training sessions
Key Principles of His Diet
- No sugar & junk food: He avoids sweets, fried snacks, and even cake during team celebrations.
- High protein intake: Eggs, chicken, fish, paneer, lentils form the core of his meals.
- Controlled carbs: Focus on brown rice, oats, quinoa instead of refined carbs.
- Weight management: Lost ~20 kg (from 95 kg to 75 kg) through strict diet + fitness.
- Discipline: His refusal to eat even a small slice of cake shows his commitment.
Comparison: Old vs New Rohit Sharma Diet
| Aspect | Earlier (Pre-2024) | Now (2025) |
|---|---|---|
| Weight | ~95 kg | ~75 kg |
| Food Habits | Loved vada pav, sweets, fried snacks | Avoids junk, sugar, processed food |
| Carbs | High (rice, bread) | Controlled (brown rice, quinoa, oats) |
| Protein | Moderate | High (eggs, chicken, fish, paneer) |
| Discipline | Flexible | Very strict, even avoids cake |
Takeaway
Rohit Sharma’s daily diet is now athlete-focused, designed to maintain stamina, agility, and recovery as he prepares for the 2027 ODI World Cup. His transformation from a foodie to a disciplined athlete highlights his determination to extend his career at the highest level.