Chris Meloni Workout and Diet
Actor
Christopher Meloni grew up in Washington DC, and was the quarterback on his high school football team. In college at the University of Colorado-Boulder, he majored in history and took acting as an elective. After graduating in 1983, Meloni moved to NYC where he studied acting with Sanford Meisner. While trying to get his acting career off the ground, he worked in construction, and as a bouncer, bartender and personal trainer to make ends meet. Meloni initially found small roles in commercials, tv series, and film, including as Julia Roberts’ fiancé in Runaway Bride. From 1998-2003, he played on HBO’s Oz. In 1999, Meloni signed on for Law & Order: SVU and continued in that role until 2011. He then reprised the role in 2020 in Law & Order: Organized Crime. Film credits include Green Lantern: First Flight, 42, and Man of Steel. Meloni earned an Emmy nomination in 2006 for playing Elliot Stabler on Law & Order and was also named People magazine’s Sexiest Man Alive that same year. He is married and has 2 children. He has millions of followers on social media. Meloni is 6 feet tall and weighs about 185 lbs.
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Chris Meloni’s Diet
Diet Summary
In his 60s, Meloni is still going strong. He says that he eats ‘everything’ but he also has some daily go-tos that help keep him fighting fit. His staple lunch is ground chicken, brown rice, and spinach. He practices intermittent fasting, eating in an 8-hour window, and is choosy about where his calories come from. But he also says that he has to make sure he eats enough to fuel his long days and intense workouts. He often has a protein shake before working out. He also drinks plenty of water.
Estimated Macros
Medium Fat
Medium Carb
Medium-High Protein
Diet Details
The Meloni Meal
Meloni’s lunch of ground chicken, brown rice and spinach with Worcestershire sauce almost never varies, to the point that it’s named after him.
Decisions, Decisions
Meloni still likes to keep his options open, but that includes making choices. If he indulges at one meal, he dials it back the next.
IF Fan
Meloni is a fan of intermittent fasting (IF). IF has been shown to offer many health benefits including buring fat, lower insulin levels, increases in human growth hormone, and cell repair.
Expanding Horizons
Meloni isn’t afraid to try new things, like gluten-free pasta and vegan cuisine. He says his explorations have led to some pleasant surprises.
What to Eat
- Everything in moderation
- Lean animal protein
- Egg whites
- Oatmeal
- Veggies
- Unrefined grains
- Fresh fruit
- Ground chicken
- Brown rice
- Spinach
- Worcestershire sauce
- Bananas
- Protein shakes
- Coffee
- Water
What to Avoid
- Overeating
- Eating outside your feeding window
- Refined foods
- Junk food
- Artificial additives
- Chemical ingredients
Meloni on his lunch
‘Usually ground chicken, brown rice, and spinach…It’s called the “Meloni meal.”
Meloni on his approach to eating
‘I have to juggle the correct kinds of foods, but I have to ingest enough calories to push the weight…to kind of maintain.’
Meloni on his diet
‘I really eat everything…My diet is basically horse-trading all day. I like to pick and choose where I’m going to ingest my cholesterol or my heavy fats or starches.’
Chris Meloni’s Workout Routine
Workout Routine
Pro Player
Meloni was QB for his high school football team and led them to an undefeated season in 1978, and to his being inducted into the school’s Hall of Fame.
Genetic Jackpot
Meloni is the first to admit that he was blessed genetically with a shapely behind, but he works to maintain it.
Train for the Role
Meloni put on about 20 lbs of muscle of SVU, but he slimmed down to play baseball great Leo Durocher in 42, and project a military air for Man of Steel.
Squat FanBoy
Meloni says he’s a relative newcomer to squats, that he intentionally avoided them for a long time, but has since discovered that he loves them, and that they help him with his acting roles.
The Man Behind the Behind
Meloni works with trainer Matt Pietrantonio, who was the man behind getting Meloni to do those squats for his backside.
The Zaddy Body
Meloni appeared naked in a Peloton ad for National Nude Day (July 14) and on a Men’s Health cover.
Daily Dose
Meloni doesn’t mess around when it comes to exercise. He gets up, hits the weights, and gets the job done.
Rise & Shine
Meloni gets up and does stretching first thing for about a half-hour or so, sometimes including yoga.
Bro Split
Meloni usually does a 4 days split involving heavy weights and compound moves.
Exercise Style
A Chris Meloni Posterior Chain Workout According to Men’s Health
- Barbell back squat: 6 reps x 3 sets
- Lat pulldown: 10 reps x 3 sets
- Hamstring walkout: 12 reps x 3 sets
- Good morning: 12 reps x 3 sets Kettlebell pullover: 12 reps x 3 sets
Meloni on his approach to fitness
‘I’m a get-it-done guy.’
Meloni on his morning prep routine
‘I get up, I stretch for about 30 minutes. Sometimes I’ll even do a bit of yoga before I…release the hounds.’
Meloni on why he likes working out
‘Everything about working out…gets my head right. It centers me, gets me connected…[I] feel as though I’ve accomplished something for the day.’
Meloni on working out in the buff
‘I work out naked. It’s my gym.’
Chris Meloni’s Supplements
Protein
Meloni’s days are long: up to 14 hours on set. To fuel his grueling days and workouts, he uses protein powder, often combined with a banana and some coffee for an extra kick.
Chris Meloni’s Lifestyle
Fascinating History
In 2021, Meloni participated in the show Finding Your Roots anddiscovered that his great-grandfather was an orphan given the name ‘Meloni’ at the hospital. One of his mother’s relatives was a Puritan boy kidnapped by Native Americans and absorbed into French-Canadian society. He is also a distant relative of senator Nancy Pelosi.
LGBT Advocate
Meloni has appeared in numerous public service announcements supporting the LGBT community
High-Tech Kids
Meloni and wife Sherman had 2 children via surrogacy: daughter Sophia born in 2001 and son Dante born in 2004.
Crazy Dad
Meloni says that while he is affectionate with his family, he is also extremely disciplined when it comes to things like education.
Close Coworkers
Meloni’s SVU costar Mariska Hargitay is godmother to his daughter.
Flying High
Fellow actor John Travolta encouraged Meloni to get his pilot’s license, advice Meloni followed through on.
Real Fake
Meloni wears a fake Marine Corps tattoo on his arm for SVU, but he has a couple of real tattoos as well, including a Cubist crucified Christ and a butterfly.
Spread It Around
Meloni won on Celebrity Jeopardy! in 2006. He divided the $50K prize between Big Apple Circus Clown Care and the Montefiore Advocacy Center. He also won $25K in 2009 on the same show for Smile Train.
Meloni on his approach to work & health
‘I’m always looking to get better.’
Meloni on his parenting style
‘I’m…very affectionate. I’m also very disciplined and focused on education. That’s one…place in life where there’s no compromise.’
Meloni on his kids’ view of him
‘I think my kids would call me a little crazy.’
Meloni on his career track
‘When it’s mid-February and it’s bitterly cold outside, I am really glad that I’m not working in construction anymore.’
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