Henry Cavill's Immortals meal plan

(Image credit: Unknown)

A fierce regime of weights circuits helped Henry Cavill, Kellan Lutz, Luke Evans and the other stars of last year’s epic action movie Immortals achieve the kind of physique required to play Greek gods. But in order to fuel their super-tough training, the actors had to follow the weekly eating plan designed by Ricky Blanchard to give them all the protein and nutrients they needed to build serious muscle. The plan was tweaked slightly for individual actors, but the fundamentals – six protein-heavy meals a day, good carb sources such as brown rice or sweet potatoes – applied to everyone. Follow Blanchard’s menu (and exercise plan) to get the body of a deity.


Breakfast: Oatmeal with dried fruit and almond milk. 1 serving of fruit.

Snack: Natural protein bar. Sports recovery drink

Lunch: Salad of your choice but must include chicken breast, 30g avocado and 90g low-fat cheese. Low-fat dressing.

Snack: 60g nuts.

Dinner: 125ml vegetable  soup. 180g salmon with lemon sauce, asparagus and wild rice.

Snack: 250ml fat-free cottage cheese. 30g nuts.


Breakfast: Protein shake (blend 1 banana, 50g berries, 1 scoop protein powder, 250ml almond milk).

Snack: Hummus with carrots

Lunch: 250ml vegetable soup. Salad with chopped turkey. 

Snack: 1 green apple. 2tbsp almond butter.

Dinner: 180g chicken breast with 2tbsp honey chili sauce, quinoa and snap peas.

Snack: 20g casein protein.


Breakfast: Egg white omelet. Handful of strawberries.

Snack: 225g cottage cheese. 

Lunch: Tuna salad with greens. 250ml soup.

Snack: 8 almonds. Carrot, apple, celery and ginger juice drink.

Dinner: 225g swordfish with mango and ginger sauce, wild rice and 1 medium artichoke.

Snack: Fresh pineapple with 225g cottage cheese. 


Breakfast: Muesli with almond milk. 1tbsp protein powder. Carrot, apple, celery and ginger juice drink.

Snack: 240ml low-sodium V8 juice. 2tbsp peanut butter.

Lunch: Stir-fry 170g scallops with 250g Chinese vegetables, garlic, onion and ginger in 2tbsp olive oil.

Snack: Protein shake (blend 1 banana, 250ml carrot juice, 1 scoop protein powder).

Dinner: 225g turkey burger with coleslaw (no bun). 250ml gazpacho.

Snack: 20g casein protein.


Breakfast: 250g fat-free plain Greek yoghurt. 1 banana.

Snack: 225g unsalted nuts. Carrot, apple, celery and ginger juice drink.

Lunch: Veggie burger with sautée vegetables and salad. 125ml vegetable soup.

Snack: 20 pistachio nuts.

Dinner: Tuna salad with plenty of greens. 250ml chilled cucumber soup.

Snack: 225g cottage cheese. 30g mixed nuts.


Breakfast: Scrambled egg white or egg white omelette with mushrooms. Handful of strawberries. 170g cottage cheese.

Snack: 1 tomato. 50g fat-free cheese.

Lunch: Soup and salad of your choice (include 2tsp sesame seeds).

Snack: 50g turkey jerky. 280g almonds.

Dinner: 280g halibut with 4tbsp pesto, wild rice and courgette.

Snack: 20g casein protein.


Breakfast: Egg white omelette with spinach. Handful of strawberries.

Snack: Fresh pineapple with 30g cottage cheese. 225g unsalted nuts.

Lunch: 280g steak with salad of your choice (include avocado).

Snack: 1 apple with 2tbsp almond butter.

Dinner: Beef and broccoli stir fry. 250ml miso soup. 1tbsp protein powder.

Snack: 225g cottage cheese. Handful of mixed nuts.

To see the workout Henry Cavill used to get in shape for the movie, go here.

Chris Miller
Subeditor and contributor

As Coach’s subeditor, Chris is responsible for the accuracy and consistency of all the articles on the site, and occasionally contributes stories. Chris was managing editor on Men’s Fitness UKCoach’s former sister title – for 12 years, and is now a freelance writer and editor working on The Guardian, the i, Virgin Media’s TV Edit and more, alongside Coach.