The Rock’s 14 Favorite Meals, From His Power Breakfast to His Legendary Sunday Cheat Day
Six days a week he eats cod, oatmeal and chicken with rice. On Sunday, he once posted a sushi feast of more than 90 rolls. Dwayne Johnson, better known as The Rock, has made his strict weekdays and his famous cheat days part of his legend. Here is how The Rock eats, based on his own posts and interviews, and how to make his favorites at home, from power plates to pancakes. This is food for fun, not a diet plan..
Rock Toast, the Thick French Toast From The Rock’s Cheat Day
Rock Toast is The Rock’s own over the top French toast. According to Eat This, Not That, his Instagram described four inch thick brioche dipped in a secret batter, then topped with homemade vanilla whipped cream, toasted coconut chips, drizzled peanut butter and coconut maple syrup. Our home version uses thick slices that are a little easier to cook through. Would you try it?
You will need: 4 slices brioche cut 1 1/2 inches thick, 4 eggs, 1 cup milk, 1 tablespoon sugar, 1 teaspoon vanilla, 1/2 teaspoon cinnamon, butter for the pan. Toppings: 1 cup heavy cream whipped with 2 tablespoons powdered sugar and 1 teaspoon vanilla, 1/2 cup toasted coconut chips, 1/4 cup warm peanut butter, maple syrup
How to make it: Heat the oven to 350°F. Whisk the eggs, milk, sugar, vanilla and cinnamon. Soak each slice 30 seconds per side. Cook in butter over medium heat 3 minutes per side until golden, then bake on a rack 8 to 10 minutes so the centers cook through. Stack and top with whipped cream, coconut chips, a drizzle of warm peanut butter and maple syrup.
The Rock’s Power Breakfast
The Rock calls his first meal of the day his power breakfast, and he eats it before his first workout. According to Eat This, Not That, it is usually oatmeal or cream of rice with eggs and lean buffalo meat on the side. Here is a home version with oats, eggs and a small lean steak or bison patty. Could you eat steak for breakfast every day?
You will need: 1/2 cup old fashioned oats, 1 cup water or milk, pinch of salt, 1/2 cup blueberries, 3 eggs, 4 ounces lean bison or sirloin steak, salt and pepper, 1 teaspoon oil
How to make it: Simmer the oats in water or milk with salt 5 minutes, stirring, and top with berries. Season the steak and sear in a hot pan with oil 2 to 3 minutes per side, then rest and slice. Scramble or fry the eggs in the same pan. Serve everything together while hot.
Cream of Rice Breakfast Bowl
On some mornings The Rock swaps oatmeal for cream of rice, a smooth hot cereal that is easy on the stomach before training. It cooks in about a minute and works as a blank canvas. Add banana, a spoon of peanut butter and a little cinnamon and it tastes like a treat. Sweet or savory breakfast person?
You will need: 1/4 cup cream of rice cereal, 1 cup milk or water, pinch of salt, 1/2 banana sliced, 1 tablespoon peanut butter, 1/4 teaspoon cinnamon, 1 teaspoon honey (optional)
How to make it: Bring the milk or water and salt to a boil. Whisk in the cream of rice and cook 30 seconds to 1 minute, stirring, until thick. Take off the heat and let it stand 1 minute. Spoon into a bowl and top with banana, peanut butter, cinnamon and honey.
Chicken and Rice, The Rock Lunch Staple
Chicken and rice is the backbone of The Rock’s week, and he has said his diet has pretty much stayed the same for years. Meal prep makes it easy: cook a big batch on Sunday, portion it into containers and lunch is ready all week. Season the chicken well and it never gets boring. Do you meal prep?
You will need: 2 pounds boneless chicken breasts, 1 tablespoon olive oil, 1 teaspoon each garlic powder, paprika and salt, 1/2 teaspoon pepper, 2 cups jasmine or brown rice, 4 cups water or broth, 4 cups broccoli or green beans
How to make it: Heat the oven to 425°F. Rub the chicken with oil and spices and roast 20 to 25 minutes until it reaches 165°F. Cook the rice according to the package. Steam the vegetables 4 to 5 minutes. Slice the chicken and divide everything into 5 containers. Refrigerate up to 4 days.
Bison and Greens Plate
When it is not chicken and rice, his lunch is often buffalo meat and greens, according to the same report. Bison is lean, rich in protein and cooks just like beef, so it is easy to try at home. A quick sear and a big pile of greens with a lemon dressing make a simple, satisfying plate.
You will need: 8 ounces bison steak or lean sirloin, salt and pepper, 1 teaspoon oil, 4 cups mixed greens, 1/2 cucumber sliced, 1 cup cherry tomatoes, 1/4 red onion sliced. Dressing: 2 tablespoons olive oil, 1 tablespoon lemon juice, 1/2 teaspoon Dijon, salt
How to make it: Bring the steak to room temperature for 20 minutes and season well. Sear in a very hot pan with oil 3 to 4 minutes per side for medium rare, since bison is lean and best not overcooked. Rest 5 minutes and slice thin. Toss the greens and vegetables with the dressing and top with the steak.
Baked Cod With Lemon, a Rock Classic
For years The Rock was known for eating a lot of cod, and fish still shows up throughout his day. Baked cod is mild, flaky and ready in 15 minutes. A little lemon, garlic and fresh herbs are all it needs. Serve it with greens or rice for a light dinner the whole family can enjoy.
You will need: 4 cod fillets (about 6 ounces each), 2 tablespoons olive oil, 2 cloves garlic minced, zest and juice of 1 lemon, 1/2 teaspoon paprika, salt and pepper, 2 tablespoons chopped parsley, mixed greens to serve
How to make it: Heat the oven to 400°F. Place the cod in a baking dish. Mix the oil, garlic, lemon zest, lemon juice, paprika, salt and pepper and spoon over the fish. Bake 12 to 15 minutes until the fish flakes easily with a fork. Sprinkle with parsley and serve over greens.
Crusted Salmon With Brown Rice
The Rock once shared a dinner of crusted salmon with brown rice on Instagram, and it is a great example of a simple, strong plate. A crunchy herb and Parmesan crust keeps the salmon moist inside. Brown rice and a vegetable round it out. It looks fancy but takes about 20 minutes.
You will need: 4 salmon fillets, salt and pepper, 2 tablespoons Dijon mustard, 1/2 cup panko, 1/4 cup grated Parmesan, 2 tablespoons chopped parsley, 1 tablespoon olive oil, 2 cups cooked brown rice, lemon wedges
How to make it: Heat the oven to 400°F and line a sheet pan. Season the salmon and brush the tops with Dijon. Mix the panko, Parmesan, parsley and oil and press onto the mustard. Bake 12 to 15 minutes until the crust is golden and the salmon flakes. Serve over brown rice with lemon.
Chicken and Sweet Potato Plate
After training he reportedly goes for carbs and protein, often rice or sweet potatoes with chicken. Roasting it all on one sheet pan makes this an easy dinner for anyone. The sweet potatoes get caramelized edges and the chicken stays juicy. It is the kind of meal you can make on repeat.
You will need: 1 1/2 pounds boneless chicken thighs or breasts, 2 large sweet potatoes cubed, 2 cups carrots or green beans, 2 tablespoons olive oil, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1 teaspoon salt, 1/2 teaspoon pepper
How to make it: Heat the oven to 425°F. Toss the sweet potatoes and carrots with half the oil and spices and roast 15 minutes. Rub the chicken with the rest of the oil and spices, add to the pan and roast 20 to 25 minutes more until the chicken reaches 165°F and the potatoes are tender.
Coconut Banana Pancakes From The Rock Cheat Day
On cheat day The Rock has shown off coconut banana pancakes, a recipe credited to a family friend. They are fluffy, tropical and sweet from ripe bananas and shredded coconut. Here is an easy version for a lazy weekend breakfast. Top them with more banana, toasted coconut and maple syrup. How many could you eat?
You will need: 1 1/2 cups flour, 2 tablespoons sugar, 2 teaspoons baking powder, 1/2 teaspoon salt, 1 cup coconut milk (from a carton), 1 egg, 2 tablespoons melted butter, 1 very ripe banana mashed, 1/2 cup shredded coconut, sliced banana and maple syrup to serve
How to make it: Whisk the dry ingredients. In another bowl whisk the coconut milk, egg, butter and mashed banana. Stir the wet into the dry until just combined and fold in the coconut. Cook 1/4 cup scoops on a buttered griddle over medium heat 2 to 3 minutes per side until golden. Serve with banana and syrup.
Bacon Cheeseburger and Fries, The Rock Favorite
Ask The Rock about his favorite cheat foods and bacon cheeseburgers with fries are near the top of the list. He told Delish in 2021, “I love my cheat days.” This homemade version uses a juicy smashed patty, crispy bacon and melted cheddar, with oven fries on the side. Ketchup, mustard or both?
You will need: 1 pound ground beef (80/20), salt and pepper, 4 slices cheddar, 8 slices bacon cooked crisp, 4 brioche buns toasted, lettuce, tomato, pickles. Fries: 2 large russet potatoes cut into sticks, 2 tablespoons oil, salt
How to make it: Heat the oven to 425°F. Toss the potato sticks with oil and salt and bake 30 to 35 minutes, flipping once, until golden. Shape the beef into 4 patties and season. Cook in a hot skillet 3 to 4 minutes per side, adding cheese for the last minute. Build the burgers with bacon, lettuce, tomato and pickles.
The Rock Sunday Sushi Night
In November 2018 The Rock posted a Sunday cheat meal with more than 90 sushi rolls, and it had more than 2.4 million likes by that Monday afternoon, KRIS-TV reported. His caption: “Enjoy your cheat meals my friends.” You do not need 90 rolls, but homemade sushi night is a fun family activity. Want more fun weekend food? Try our Hawaiian dinners that bring the aloha spirit home.
You will need: 2 cups sushi rice, 2 1/2 cups water, 1/4 cup rice vinegar, 2 tablespoons sugar, 1 teaspoon salt, 6 sheets nori, 8 ounces sushi grade salmon or cooked shrimp, 1 cucumber cut into sticks, 1 avocado sliced, imitation crab (optional), soy sauce, pickled ginger
How to make it: Rinse the rice until the water runs clear and cook with the water. Warm the vinegar, sugar and salt until dissolved and fold into the hot rice. Cool. Place nori on a bamboo mat, spread a thin layer of rice, add fillings in a line and roll tightly. Slice with a wet knife into 8 pieces. Serve with soy sauce and ginger.
Apple Fritter Bread
Apple fritter bread is one of the sweet treats he has named as a cheat day favorite. It is everything you love about a bakery apple fritter in an easy quick bread: cinnamon sugar apples swirled through a soft loaf and a sweet glaze on top. It is perfect for fall mornings with a cup of coffee.
You will need: 1/3 cup brown sugar, 1 teaspoon cinnamon, 2 apples peeled and chopped, 1/2 cup butter softened, 2/3 cup sugar, 2 eggs, 1 1/2 teaspoons vanilla, 1 1/2 cups flour, 1 3/4 teaspoons baking powder, 1/2 cup milk. Glaze: 1/2 cup powdered sugar, 1 to 2 tablespoons milk
How to make it: Heat the oven to 350°F and grease a 9×5 loaf pan. Toss the apples with brown sugar and cinnamon. Beat butter and sugar, add eggs and vanilla, then mix in flour and baking powder alternately with milk. Layer half the batter, half the apples, the rest of the batter and apples. Swirl with a knife. Bake 50 to 60 minutes. Cool and drizzle with glaze.
Classic Coffee Cake
Coffee cake also made his list of favorite cheat foods, and a big square with a thick cinnamon crumb is hard to beat. The cake is soft and tender thanks to sour cream, and the crumb topping is about half as thick as the cake itself. Bake it for a weekend brunch and watch it disappear.
You will need: Crumb: 1 cup flour, 2/3 cup brown sugar, 1 teaspoon cinnamon, 1/2 cup melted butter. Cake: 1/2 cup butter softened, 3/4 cup sugar, 2 eggs, 1 cup sour cream, 2 teaspoons vanilla, 2 cups flour, 1 teaspoon baking powder, 1/2 teaspoon baking soda, 1/2 teaspoon salt
How to make it: Heat the oven to 350°F and grease a 9×9 pan. Mix the crumb ingredients with a fork until clumpy. Beat butter and sugar, add eggs, sour cream and vanilla, then mix in the dry ingredients. Spread in the pan and cover with the crumb. Bake 40 to 45 minutes until a toothpick comes out clean. Cool before cutting.
Chocolate Chip Cookies
Cookies are on the list too, and nothing says cheat day like a warm stack of chocolate chip cookies. Chilling the dough gives thick, chewy centers and crisp edges. Sushi night or cookie night? Tell us in the comments which of The Rock’s meals you would try first.
You will need: 1 cup butter softened, 3/4 cup brown sugar, 1/2 cup sugar, 2 eggs, 2 teaspoons vanilla, 2 1/4 cups flour, 1 teaspoon baking soda, 1 teaspoon salt, 2 cups chocolate chips
How to make it: Beat the butter and sugars until fluffy, then add eggs and vanilla. Mix in flour, baking soda and salt, then fold in the chips. Chill the dough 30 minutes. Heat the oven to 350°F. Scoop 2 tablespoon balls onto lined sheets and bake 10 to 12 minutes until the edges are golden but the centers look soft. Cool 5 minutes.
