1 Meal, 30 Minutes a Day: Shah Rukh Khan Diet Plan at 61

Shah Rukh Khan comes home at 2 AM, takes a bath, works out, and goes to sleep at five in the morning. He turns 61 today, November 2, and his new song from King shows a toned body most 30-year-olds would envy.

The surprise is how little his routine involves. The Shah Rukh Khan diet plan is 1 meal a day, and his gym time is just half an hour.

Quick answer

• Shah Rukh Khan generally eats only one meal a day, and says it is a personal choice, not intermittent fasting.
• That meal is usually sprouts, grilled chicken, broccoli and occasionally a small portion of dal.
• He works out for about half an hour a day, often around 2 AM before sleeping at 5 AM.
• Doctors praise the food choices but call his sleep schedule far from ideal.

This article is for information only and is not medical advice. Talk to a doctor before changing your diet or training.

What does Shah Rukh Khan eat in a day?

Shah Rukh Khan eats one simple meal a day, usually sprouts, grilled chicken, broccoli and sometimes a little dal, with no snacks in between.

He described the menu in a 2016 conversation with RJ Devanggana, and Hindustan Times recapped it for his 61st birthday (Hindustan Times). "I naturally lean towards very basic food. Apart from these, I don't snack or eat anything else," he said.

His line in Hindi was even simpler: "Mujhe pakwan pasand nahi." He is not fond of lavish or elaborate dishes.

He also said he has been eating like this every day for many years without much variation. That consistency is the part most people skip when they copy a celebrity diet.

There is one honest exception. When he visits a friend or relative, he eats everything, from biryani to lassi and other ghee-soaked dishes.

Is Shah Rukh Khan doing intermittent fasting?

No. Shah Rukh Khan has said his one meal a day is a personal choice and not intermittent fasting.

In a 2024 interview with The Guardian, he said he prefers to have 1 meal a day and clarified that he was not into intermittent fasting, The Economic Times reported (The Economic Times).

Doctors still see it through the fasting lens. Dr Sudhir Kumar, consultant neurologist at Apollo Hospitals, Hyderabad, told The Indian Express that there are no randomised controlled trials on eating one meal a day (OMAD) (The Indian Express).

He added that multiple studies on humans and animals suggest intermittent fasting can offer various health benefits. So the evidence is promising, but it is not specific to the OMAD pattern.

Why do doctors like his food choices?

Because each item does a clear job: sprouts add fibre, grilled chicken adds lean protein, and dal adds plant protein and minerals.

Gastroenterologist Dr Pal Manickam broke down the plate for The Economic Times. He said 100 grams of sprouts pack around 2 grams of fiber, and 100 grams of grilled chicken can contain up to 30 grams of protein (The Economic Times).

Bar chart: 100 grams of grilled chicken has up to 30 grams of protein, while 100 grams of sprouts has around 2 grams of fibre

Source: Dr Pal Manickam via The Economic Times

Dr Pal called grilled chicken perfect for muscle maintenance, especially as you age. He described sprouts as nutrient-dense and good for gut bacteria.

He also had a suggestion. SRK says he eats "a little bit of dal" sometimes, and Dr Pal thinks he might want to eat more of it, since lentils bring plant-based protein, fibre and essential minerals.

What most guides miss: the chicken does most of the heavy lifting here. By Dr Pal's figures, a 100-gram serving of grilled chicken gives you up to 30 grams of protein, while the same weight of sprouts gives you around 2 grams of fibre and far less protein, so a vegetarian copying this plate needs a bigger serving of dal or another protein food, not just more sprouts.

How long does Shah Rukh Khan work out?

He works out for just half an hour a day, usually late at night after shooting.

"I will come home at 2 AM, take a bath and then work out before I go to sleep," he told The Guardian, as quoted by Hindustan Times (Hindustan Times). He wakes up around nine or 10 if he is shooting.

The Economic Times adds that he started working out daily during the COVID-19 pandemic.

Dr Kumar said working out for 30 minutes is ideal, but 3 am is not the best time to do it (The Indian Express). "Strenuous workouts closer to sleep time can cause sleep disturbances," he said, suggesting evening workouts instead.

What part of his routine should you not copy?

His sleep schedule. Doctors say adults need seven to nine hours of sleep, ideally starting before midnight.

"Adults need seven to nine hours of sleep at night. Sleeping less than five hours increases the risk of diabetes, hypertension, obesity, metabolic syndrome, heart attack, stroke, and certain types of cancers," Dr Kumar told The Indian Express (The Indian Express).

He said the best time to start sleep is before 11 pm, and definitely before midnight. "Going to bed after midnight increases the risk of cardiovascular diseases," he added.

Hindustan Times also points out that staying in shape for a film takes a full team and trainers. SRK has both. Most readers have an office, a commute and family meals.

Dr Pal's warning is worth keeping in mind too: eat like King Khan, but not in king size. Portion control matters as much as food quality.

How can you build a simple diet plan inspired by SRK?

Copy the principles, not the extremes: simple home food, a protein source at every meal, vegetables, and a short daily workout at a sensible hour.

A practical version for most people looks like this:

• Build meals around sprouts, dal, grilled chicken or paneer, and a vegetable like broccoli.
• Skip the constant snacking, which is the habit SRK himself highlights.
• Keep a 30-minute workout, but move it to the evening, as Dr Kumar suggests (The Indian Express).
• Protect seven to nine hours of sleep.

Whether you eat one meal or three is a choice to make with your doctor, especially if you have diabetes, take medicines, or are pregnant.

FAQs

What is Shah Rukh Khan's diet plan?

He eats one meal a day, usually sprouts, grilled chicken, broccoli and occasionally a small portion of dal, and says he does not snack.

Does Shah Rukh Khan follow intermittent fasting?

No. He has said eating one meal a day is a personal choice and not intermittent fasting.

How many hours does Shah Rukh Khan sleep?

He sleeps at five in the morning and wakes around nine or 10 when shooting. Doctors say adults need seven to nine hours.

How long is Shah Rukh Khan's workout?

About half an hour a day, often after he gets home at 2 AM.

Expert review: pending.

This article is for information only and is not medical advice. Talk to a doctor before changing your diet or training.

Related reading

• 150 Minutes a Week: Raveena Tandon's Simple Diet Plan, Decoded
• 3-8% Muscle Lost a Decade: Nita Ambani Workout and Diet at 63
• 0.5 to 1kg a Week: How to Weight Loss Fast Without a Fad Diet

Sources

• Hindustan Times: Shah Rukh Khan turns 61: From eating 1 meal a day to hitting gym for just half hour, how the actor stays fit and toned
• The Economic Times: 1 meal a day, sleeping at 5 am: Shah Rukh Khan on his unusual daily routine
• The Indian Express: Shah Rukh Khan has one meal a day, hits the gym before sleeping at 5 am: Why expert says his routine is far from ideal
• The Economic Times: Shah Rukh Khan beats ageing by just eating 3 food items a day. Doctor explains why it works