Ronaldo Is 41 and Still Loves This Humble Portuguese Dish: 17 Meals From the Ronaldo Diet You Can Make at Home

Cristiano Ronaldo turned 41 this year and he is still playing for Portugal. So what is his secret? It is not some fancy superfood. The dish his former private chef says he loves most is a simple Portuguese plate of salt cod, eggs and potatoes. The rest of the Ronaldo diet is surprisingly normal food: avocado toast, eggs, fish, chicken, steak and lots of vegetables. Here is what the soccer star really eats, and how you can make each meal in your own kitchen..

Bacalhau a Bras, the Favorite Dish in the Ronaldo Diet

Giorgio Barone, who cooked privately for Ronaldo during his years at Juventus, says his favorite meal is bacalhau a Bras, as reported by Sports Illustrated and HOLA! USA. It is a humble Lisbon classic of salted cod, soft scrambled eggs and crispy shoestring potatoes, finished with black olives and parsley. It is comfort food from home, and it is easy to make. Have you ever cooked with salt cod?

You will need: 1 pound salt cod (soaked in cold water for 24 to 48 hours, water changed often), 1 pound potatoes cut into thin matchsticks (or 4 cups store-bought shoestring potatoes), 3 tablespoons olive oil, 2 onions thinly sliced, 2 cloves garlic, 6 eggs, black olives, chopped parsley, black pepper.

How to make it: Simmer the soaked cod for 10 minutes, cool and flake it, removing skin and bones. Fry the potato sticks in hot oil until golden and drain. Cook the onions and garlic slowly in olive oil until soft and golden. Add the cod and stir for 3 minutes. Lower the heat, add the potatoes, then pour in the beaten eggs and stir gently until just set and creamy. Top with olives, parsley and pepper.

Ronaldo Diet Snack: Simple Avocado Toast

According to Sports Illustrated, citing Business Insider, avocado toast shows up twice in a typical day: at breakfast and again as a mid-morning snack with green matcha tea. The Ronaldo diet is built on smaller meals every three to four hours instead of three big ones. This version keeps it simple, with good bread, ripe avocado, lemon and a pinch of chili. Would you eat avocado toast twice a day?

You will need: 2 slices whole grain bread, 1 ripe avocado, half a lemon, pinch of sea salt, black pepper, pinch of red pepper flakes, 1 teaspoon olive oil, a few cherry tomatoes (optional).

How to make it: Toast the bread until crisp. Mash the avocado with lemon juice, salt and pepper, leaving it a little chunky. Spread it thickly on the toast. Drizzle with olive oil and add the pepper flakes. Top with halved cherry tomatoes if you like. Serve right away with tea or coffee.

Eggs and Avocado, the Ronaldo Diet Breakfast

HOLA! USA reported in June that avocado is a daily staple for the star and that he starts his day with coffee and eggs. Soft boiled eggs on avocado toast bring both together on one plate. The jammy yolks run into the creamy avocado, so you do not even need butter. It takes 10 minutes, and it is the easiest Ronaldo diet meal to copy.

You will need: 2 eggs, 2 slices whole grain bread, 1 avocado, lemon juice, salt and pepper, a handful of greens, pomegranate seeds or chili flakes to finish.

How to make it: Lower the eggs into boiling water and cook for 6 and a half minutes, then move them to cold water. Toast the bread. Mash the avocado with lemon, salt and pepper and spread it on the toast. Peel and halve the eggs and set them on top. Finish with greens and a few pomegranate seeds or chili flakes.

Ham, Cheese and Yogurt Breakfast Plate

Another breakfast from the reports is ham and cheese with yogurt, a light European-style plate. It is the kind of breakfast you can put together in two minutes on a busy morning. Pick lean sliced ham, a good cheese and plain yogurt, then add fruit for color. Quick poll: are you a sweet breakfast person or a savory breakfast person?

You will need: 4 slices lean ham, 2 slices Swiss or Gouda cheese, 1 cup plain Greek yogurt, a handful of berries, 1 teaspoon honey (optional), 1 slice whole grain toast, sliced cucumber or tomato.

How to make it: Fold the ham and cheese slices onto a plate. Spoon the yogurt into a small bowl and top it with berries and a little honey if you like. Add the toast and the sliced vegetables. Serve with coffee or tea.

Egg White Omelet for Heavy Training Days

SI notes that egg whites come in when his training load goes up. An egg white omelet is light but filling, and it is a great way to use up vegetables. Fold in spinach, tomato and a little cheese, and it tastes far better than it sounds. Would you try an all egg white omelet, or do you need the yolk?

You will need: 6 egg whites (or 4 whites and 1 whole egg), 1 handful baby spinach, 4 cherry tomatoes halved, 2 tablespoons crumbled feta or shredded cheese, 1 teaspoon olive oil, salt, pepper, chives.

How to make it: Whisk the egg whites with salt and pepper until frothy. Heat the oil in a nonstick pan over medium heat and wilt the spinach for 1 minute. Pour in the egg whites and let them set at the edges. Scatter the tomatoes and cheese over one half, fold the omelet over and cook 1 more minute. Slide onto a plate and top with chives.

Ronaldo Diet Lunch: Grilled Chicken Salad

Ronaldo reportedly eats two meals in the middle of the day, and the first is often a chicken salad, according to Sports Illustrated. Grilled chicken over crunchy vegetables is a Ronaldo diet lunch you can make ahead for the week. A lemon and olive oil dressing keeps it fresh. Toss in seeds for crunch and a little avocado if you have one left over from breakfast.

You will need: 2 chicken breasts, 1 tablespoon olive oil, 1 teaspoon paprika, salt and pepper, 6 cups mixed lettuce, 1 cucumber, 1 cup cherry tomatoes, 1 carrot shredded, 2 tablespoons sunflower or pumpkin seeds. Dressing: 3 tablespoons olive oil, juice of 1 lemon, 1 teaspoon mustard.

How to make it: Rub the chicken with oil, paprika, salt and pepper. Grill or pan cook it over medium high heat for 5 to 6 minutes per side until cooked through, then rest 5 minutes and slice. Chop the vegetables and toss them with the lettuce. Shake the dressing in a jar, toss it with the salad and top with chicken and seeds.

Tuna With Salad, Eggs and Olives

The second midday meal usually centers on fish served with salad, eggs and olives, says SI. Tuna is on the list, and this bowl turns it into a real meal with chickpeas and soft eggs. It feels like a Portuguese twist on a Nicoise salad. Use good tuna packed in olive oil or a seared fresh steak.

You will need: 1 can (5 ounces) tuna in olive oil drained or 1 seared tuna steak, 2 eggs, 1 can (15 ounces) chickpeas rinsed, 4 cups greens, 1 cup cherry tomatoes, a handful of black olives, half a red onion sliced, olive oil, lemon, salt and pepper.

How to make it: Boil the eggs for 7 minutes, cool and halve them. Arrange the greens in two bowls. Add the chickpeas, tomatoes, olives and onion. Flake the tuna on top and add the eggs. Drizzle with olive oil and lemon juice, then season with salt and pepper.

Ronaldo Diet Fish: Grilled Swordfish With Lemon

Swordfish is one of the fish named in his lunch rotation by Sports Illustrated. It is a meaty, firm fish that stays juicy on a hot grill, so even people who say they do not like fish often enjoy it. A quick marinade of olive oil, lemon, garlic and oregano is all it needs. Serve it with grilled vegetables and potatoes, Mediterranean style.

You will need: 2 swordfish steaks (about 1 inch thick), 3 tablespoons olive oil, juice and zest of 1 lemon, 2 cloves garlic minced, 1 teaspoon dried oregano, salt and pepper, zucchini and bell pepper for grilling.

How to make it: Mix the oil, lemon, garlic, oregano, salt and pepper and coat the fish for 15 minutes. Heat a grill or grill pan to high. Grill the vegetables first and keep them warm. Grill the swordfish 4 to 5 minutes per side until it just turns opaque in the center. Squeeze more lemon on top before serving.

Whole Roasted Sea Bream, the Mediterranean Way

Sea bream is another fish on his list, and roasting it whole is easier than you might think. The skin turns crisp, the flesh stays moist, and a few lemon slices and herbs inside do all the work. In Portugal and Italy this is everyday family food. Ask the fish counter to clean and scale it for you. Sea bass works the same way.

You will need: 2 whole sea bream or sea bass (about 1 pound each), cleaned and scaled, 1 lemon sliced, 4 sprigs thyme or parsley, 2 cloves garlic sliced, 3 tablespoons olive oil, sea salt, black pepper.

How to make it: Heat the oven to 425F. Pat the fish dry and cut 3 slashes on each side. Stuff the cavities with lemon, herbs and garlic. Rub with olive oil and season well inside and out. Roast on a lined sheet pan for 20 to 25 minutes until the flesh flakes near the bone. Serve with more lemon.

Baked Cod With Rice and Green Beans

Cod is a Portuguese favorite and it appears in both his lunch and dinner rotations in the SI report. Baking it is the easiest weeknight method: the fish steams gently under a crumb of herbs and olive oil. Serve it with rice and green beans for a plate straight out of the Ronaldo diet. Is cod your go-to fish?

You will need: 2 cod fillets (6 ounces each), 2 tablespoons olive oil, 1 clove garlic grated, 2 tablespoons chopped parsley, zest of half a lemon, 2 tablespoons capers (optional), salt and pepper, cooked rice and steamed green beans to serve.

How to make it: Heat the oven to 400F. Put the cod in an oiled baking dish. Mix the oil, garlic, parsley, lemon zest, salt and pepper and spread it over the fish. Add the capers. Bake 12 to 15 minutes until the fish flakes easily. Serve with rice and green beans.

Salmon With Spinach and Lemon

In an interview with Covers, Barone listed lean salmon or cod, fresh spinach and lemon with extra virgin olive oil as an exact example meal. He also said, “Everything must be made from scratch to control the exact chemical input.” This plate takes 15 minutes. For more ideas, try our easy salmon dinners for busy nights.

You will need: 2 salmon fillets, 1 tablespoon olive oil plus more to finish, salt and pepper, 6 cups fresh spinach, 1 clove garlic sliced, 1 lemon.

How to make it: Season the salmon with salt and pepper. Heat the oil in a skillet over medium high heat and cook the salmon skin side down for 4 minutes, then flip and cook 3 more minutes. Move it to a plate. In the same pan, cook the garlic for 30 seconds and wilt the spinach with a pinch of salt. Plate the spinach, add the salmon and finish with lemon juice and a drizzle of olive oil.

Haddock for Dinner, Light and Flaky

Dinner in the SI report is tuna, haddock or cod, or steak or chicken. Haddock is a mild white fish that is easy to find in American stores, and it cooks in minutes. A simple pan sear with butter, lemon and herbs makes it feel special. HOLA! USA says he sticks to fresh, minimally processed food, and this plate fits right in.

You will need: 2 haddock fillets, 2 tablespoons flour (optional), salt and pepper, 1 tablespoon olive oil, 1 tablespoon butter, juice of half a lemon, 1 tablespoon chopped dill or parsley, steamed vegetables to serve.

How to make it: Pat the fish dry, season it and dust it lightly with flour if you like. Heat the oil in a nonstick pan over medium high heat. Cook the fish 3 minutes per side until golden and it flakes easily. Add the butter and lemon juice to the pan, spoon it over the fish and sprinkle with herbs. Serve with vegetables.

Ronaldo Diet Dinner: Steak and Vegetables

Not every night is fish. HOLA! USA lists beef among his go-to foods, and dinner follows a simple formula of vegetables plus a different protein than lunch. A lean grilled steak with a big pile of colorful vegetables is about as classic as it gets. Which side would you add to this plate?

You will need: 2 lean steaks such as sirloin or flank (6 to 8 ounces each), 1 tablespoon olive oil, salt and pepper, 1 teaspoon dried rosemary, 2 cups broccoli florets, 1 red bell pepper, 1 zucchini, 1 cup cherry tomatoes.

How to make it: Bring the steaks to room temperature and season with oil, salt, pepper and rosemary. Sear in a very hot skillet for 3 to 4 minutes per side for medium rare, then rest for 5 minutes. Meanwhile roast or saute the chopped vegetables with olive oil and salt until tender and browned. Slice the steak against the grain and serve.

Black Rice Bowl With Chicken

Barone told Covers that the core of the plan is avocado, eggs, black or red rice, chicken and fish. Black rice cooks like brown rice but has a nutty taste and a deep purple color that makes any bowl look like a restaurant dish. He also said that if Ronaldo needs carbohydrates, he gets them through vegetables, so the portion of rice stays small.

You will need: 1 cup black rice, 2 cups water, pinch of salt, 2 cooked chicken breasts sliced, 1 avocado, 1 cup shredded red cabbage, 1 cucumber, 1 lime, 1 tablespoon olive oil, sesame seeds.

How to make it: Rinse the rice, then simmer it with the water and salt, covered, for 30 to 35 minutes until tender. Let it rest 10 minutes and fluff. Divide among bowls and add the chicken, sliced avocado, cabbage and cucumber. Drizzle with olive oil and lime juice and sprinkle with sesame seeds.

Vegetables Sauteed in Coconut Oil

Coconut oil is the only cooking oil named among his go-to foods in the HOLA! USA report. A quick saute of colorful vegetables in coconut oil smells amazing and takes less than 10 minutes. Serve it next to chicken or fish, or over a little rice. It is the Ronaldo diet trick for filling half your plate with vegetables.

You will need: 1 tablespoon coconut oil, 1 head broccoli in florets, 1 red bell pepper sliced, 1 cup snap peas, 1 cup mushrooms sliced, 2 cloves garlic, 1 teaspoon grated ginger, salt, a squeeze of lime.

How to make it: Heat the coconut oil in a large skillet or wok over high heat. Add the broccoli and cook 2 minutes, then add the pepper, peas and mushrooms and cook 3 to 4 minutes more, stirring often. Add the garlic and ginger for the last minute. Season with salt and finish with lime juice.

Liver and Onions, His Old School Pick

Here is the surprise. Barone told Covers, “The liver, heart and brain are all healthy foods. They are superfoods. Cristiano liked liver too.” Liver and onions is a classic American diner plate that many grandparents still love. Cooked quickly so it stays tender, with lots of sweet golden onions, it might change your mind. Would you try it?

You will need: 1 pound chicken or calf liver, 1 cup milk (for soaking), 2 large onions sliced, 2 tablespoons olive oil, 1 tablespoon butter, 3 tablespoons flour, salt and pepper, chopped parsley.

How to make it: Soak the liver in milk for 30 minutes to mellow the flavor, then pat dry. Cook the onions in the oil over medium heat for 15 minutes until golden and move them to a plate. Season the flour with salt and pepper and dust the liver. Add the butter to the pan and cook the liver 2 minutes per side so it stays slightly pink inside. Return the onions and add parsley.

Pizza Night With His Son

Even the Ronaldo diet has a fun night. Ronaldo told YouTuber ChrisMD, “Although sometimes I do eat pizza with my son, otherwise it would be boring,” as quoted by Sports Illustrated. A homemade pizza with fresh basil is a family night everyone can join. Sources: Sports Illustrated, HOLA! USA and Covers. What do you put on your family pizza night?

You will need: 1 pound pizza dough, half cup pizza sauce, 8 ounces fresh mozzarella torn, a handful of fresh basil, 1 tablespoon olive oil, pinch of salt, flour or cornmeal for the pan.

How to make it: Heat the oven as hot as it goes (475F to 500F) with a sheet pan or stone inside for 30 minutes. Stretch the dough on a floured surface. Spread the sauce, add the mozzarella and a pinch of salt. Slide it onto the hot pan and bake 10 to 12 minutes until the crust is golden and blistered. Top with basil and olive oil and let the kids pick the next toppings.