I Ate Lewis Hamilton's Plant-Based Diet for a Week & Felt Much Leaner
If you've ever wondered what a seven-time Formula 1 World Champion eats to fuel their energy, performance, and well-being, you've come to the right place. Over the years, Lewis Hamilton has talked about the benefits of eating a plant-based diet, not only for his health but also for his performance on the track. Inspired by his success, I decided to take on Hamilton's plant-based diet myself to see what all the fuss was about.
As a long-time vegan hybrid athlete who balances long-distance running with strength training (and is rapidly approaching 40), I'm no stranger to harnessing a plant-based diet to fuel my athletic performance, boost recovery, and support overall health.
But Hamilton's approach piqued my curiosity. How would his version of plant-based eating, which focuses on nutrient-dense whole foods and avoids processed junk, affect my training and recovery
Here's what went down when I ate like Lewis Hamilton for a week.
I Focused on Nutrient-Dense Whole Foods for Energy
Hamilton is by no means a "junk food vegan." He fuels his body with nutrient-dense foods that support performance and recovery so he can stay at the top of his game. His daily meals focus on plant-based proteins, healthy fats, and complex carbs to maintain energy levels, promote muscle recovery, and keep his body in peak condition.
For breakfast each day I had half an avocado and a smoothie, two staples in Hamilton's plant-based diet, according to Men's Health. Studies show that avocados are loaded with healthy fats that support brain function and endurance, while smoothies are a convenient way to pack in plant-based protein and tons of other essential nutrients like fiber.
I kept my smoothie ingredients simple: just water, one cup of frozen mixed berries, and a scoop of protein powder. I used Raw Nutrition's Vegan Protein Powder which contains 20 grams of clean plant-based protein. (Also, the Cookies & Cream flavor is next level!)
Trista Best, RD, a registered dietitian at Balance One Supplements, explains why plant-based diets like Hamilton's can be so effective. "Plant-based diets focus on complex carbohydrates, which provide a steady release of energy, ideal for sustaining high-intensity workouts and long training sessions."
I'd typically skip breakfast, scarf down some oats and berries, or eat a banana with peanut butter in the past, only to be hungry again an hour and a half later. After following Hamilton's lead and incorporating nutrient-dense foods like avocado, fruit, and plant-based protein into my breakfast, my energy levels were more balanced and I felt more focused throughout the day.
RELATED: How Emily Bett Rickards Transformed Her Body To Be 'Queen of the Ring'
I Fueled My Workouts with Plant-Based Protein
The lunches and dinners were super simple: hearty salads packed with veggies and plant-based proteins like beans, tofu, and tempeh. I love these types of meals, so I was amped to try them out. According to Men's Health, Hamilton often enjoys plant-based curries, falafels, and other Middle Eastern-inspired dishes, making sure he gets a variety of nutrients to support his active lifestyle.
By the end of Day 1, I already noticed my body responding well. Typically, I eat a big lunch (and an even bigger dinner) thinking I need to replenish all the calories I burn running and weightlifting.
But Hamilton's approach to plant-based eating revolves around getting ample protein rather than consuming heavy meals and feeling weighed down. I was beginning to feel the same way. Protein is essential for muscle recovery and building and maintaining muscle mass, and Hamilton's diet doesn't skimp on it.
RELATED: The One Exercise That Makes Sydney Sweeney's Abs 'Rock Solid'
I Ate Fewer Calories and Felt Better Than Ever
As a hybrid athlete and parent of two young kids, I typically eat large quantities of food to fuel my intense training and hectic lifestyle. However, following Hamilton's plant-based diet made me realize I didn't need to eat as much to still feel great.
Despite eating fewer calories than usual, I felt more focused, energized, and leaner than I had in ages. Hamilton's meals are nutrient-dense yet not excessively calorie-heavy, and I noticed improvements in my digestion, mood, and energy levels.
Best tells us, "A plant-based diet is naturally lower in saturated fats and high in fiber, which can help maintain a leaner physique while still building muscle."
RELATED: David Beckham Uses These Recovery Techniques to Stay in Top Shape
I Experienced Improved Recovery and Endurance
As an athlete who pushes himself hard in the gym and during runs, I was eager to see if Hamilton's plant-based diet would help me recover faster and boost my endurance.
Hamilton's meals are filled with anti-inflammatory foods that support recovery, including antioxidant-rich berries, leafy greens, and cruciferous vegetables. I made sure to incorporate these into my meals, especially following intense training sessions. The high fiber content and anti-inflammatory properties of these foods helped speed up my recovery and reduce soreness, allowing me to train with intensity the next day.
"Plant-based diets are rich in antioxidants and polyphenols, which help reduce exercise-induced inflammation and muscle soreness," Best explains. "This can lead to faster recovery times and improved performance over time."
RELATED: Bella Hadid Just Revived the Steamiest Swim Trend of All Time
I Built Lean Muscle While Staying Energized
One challenge of a plant-based diet, especially for athletes, is ensuring you get enough protein. Fortunately, Hamilton's diet is packed with lean plant-based proteins like lentils, tofu, nuts, and beans, which research shows provide all the amino acids and essential nutrients needed to support muscle building and recovery.
Eating these foods helped me build muscle while staying lean. Best says, "Plant-based proteins can help maintain muscle mass without the heaviness of animal proteins, keeping you agile and strong."
Hamilton revealed that, for lunch, he typically has a big salad loaded with veggies and some sort of plant protein. I would typically grab a few handfuls of spinach, kale, or Swiss chard, toss in some chopped veggies like zucchini, asparagus, bell pepper, tomatoes, cucumbers, or carrots, add a protein source like tempeh or tofu, and make a healthy homemade salad dressing using tahini, sea salt, nutritional yeast, garlic powder, and tamari.
I Recovered Faster and Felt More Focused
While plant-based diets may require more planning and intention, the benefits far outweigh the challenges. By Day 4, I was feeling sharper mentally, more focused, and recovering faster from my workouts. Hamilton's fiber-rich diet boosted my gut health and nutrient absorption which made a huge difference in my digestion.
As Best puts it, "Fiber-rich foods support gut microbiome health, leading to better digestion, nutrient absorption, and reduced bloating—important for feeling light and agile during training and competitions."
When it came to snack time, I reached for something rich in protein, fiber, and healthy fats to help keep me satiated without consuming excess calories. My go-to snack was plain oat-based Greek yogurt with some blueberries, almonds, and textured vegetable protein sprinkled on top for an extra protein boost. For a sweetener, I added a few drops of liquid vanilla stevia, a delicious calorie-free option.
I Felt Leaner and More Agile
I also noticed subtle changes in my physique. Hamilton's plant-based diet is naturally lower in saturated fats and calories compared to my typical diet, so after just a few days, I felt leaner and more agile.
Best explains, "Leaner body composition is one of the benefits of plant-based eating, as it's naturally lower in saturated fats and high in fiber, which can help maintain a leaner physique while building muscle."
Hamilton's dinners typically consist of a hearty curry bowl. For dinner, I made a healthy homemade curry sauce using soaked cashews, nutritional yeast, salt, and curry powder, which I'd pour onto a base of long grain brown rice, plenty of veggies (usually broccoli or cauliflower with shredded cabbage), and add falafel or tofu along with black beans for extra protein. This meal is incredibly filling yet doesn't leave you feeling sluggish, just energized and ready to go.
Should You Try Hamilton's Plant-Based Diet?
In summary, after eating like Lewis Hamilton for a week, I felt more energized, focused, and agile in my workouts. The plant-based meals were chock-full of nutrient-dense, whole foods, which helped me recover faster while still building lean muscle and improving endurance.
Whether you're an athlete or simply looking to boost your health and energy levels, Lewis Hamilton's plant-based diet is a worthwhile investment that can transform your physical performance and overall well-being.
