After multiple heart surgeries, Arnold credits his predominantly plant-based diet for his improved cholesterol levels and sustained energy.
Arnold Schwarzenegger has a new secret to staying in superstar shape in his 70s: a plant-forward diet.
The legendary bodybuilder and actor, now in his mid-70s, has transitioned from the steak-heavy meal plans of his Mr. Olympia days to eating “mostly plants” – and it’s paying off.
He’s speaking up about how cutting down on meat has improved his health, helped keep him strong, and might even be the key to a long life.
Here’s a look at Arnold’s current diet and lifestyle as of 2025, and why this partial plant-based approach is a game-changer for healthy aging.
From Steaks to Salads: Why Arnold Went Plant-Based
It turns out even the Terminator has to listen to his doctors.
A few years ago, Schwarzenegger’s physicians advised him to cut back on meat to improve his heart health – his cholesterol was creeping up and his blood pressure needed watching.
“You get away with this s— for so long and eventually it starts backfiring,” Arnold said of his old meat-centric diet, acknowledging that it was time to make a change.
Taking the medical advice to heart, he slashed his meat consumption by about 70%, swapping in more vegetables and plant proteins. These days, he says the remaining 30% is mostly occasional indulgences – “every so often once a month maybe I make a steak at home” for a special treat.
Importantly, Arnold isn’t 100% vegan, and he’s candid about that. He’s best described as plant-forward or “80% vegan.” In his own words, he realized years of being a huge meat-eater were built on myth. “Steak is for men… they show these commercials… selling the idea that real men eat meat. But you’ve got to understand, it’s marketing.
It’s not based on reality,” Schwarzenegger quipped in the documentary The Game Changers.
Once known for downing steaks and eggs to fuel his workouts, Arnold found he could maintain muscle while eating far less meat – and gain health benefits in the process. In fact, he reports he’s cut his meat intake by roughly 80% compared to his old diet.
The impact?
Dramatically lower cholesterol and better overall labs.
Considering he’s endured multiple open-heart surgeries in the past, it’s no surprise that Schwarzenegger has made heart-healthy eating his top priority in this chapter of life.
What Schwarzenegger Eats in a Day
So what does the Austrian Oak’s mostly plant-based menu actually look like?
It’s surprisingly simple – and still packed with protein and nutrients to fuel an active lifestyle. Arnold has shared that he tends to eat the same meals daily, emphasizing consistency over flashiness.
Here’s a peek at a typical day’s eats for Schwarzenegger:
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Breakfast: After his morning workout, Arnold often starts with oatmeal mixed with Greek yogurt or granola. This hearty bowl gives him complex carbs and protein to recover from exercise.
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Lunch: Almost always a big salad loaded with vegetables. He might top it with plant-based protein like a veggie burger patty made of beans and lentils. Other days, he’ll add a portion of salmon or chicken, or toss in a protein-packed egg scramble/omelet. (Yes, he still eats some eggs, fish, and poultry – just in moderation.)
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Dinner: Consistently a bowl of soup – his favorite is a veggie soup with ingredients like chickpeas, broth, herbs, and a dollop of yogurt for richness. Keeping the evening meal light helps with digestion and sleep, according to Arnold. “I like to eat light for my last meal,” he says.
He also has a go-to protein shake that he often blends up for extra fuel. The shake includes pea protein powder (from Ladder, the supplement company Schwarzenegger co-founded), plus cherry juice, almond milk, banana, and a raw egg for good measure.
Ever the character, Arnold sometimes even spikes his protein shake with a splash of tequila or schnapps – a little personal twist he jokingly revealed to fans. It’s clear he’s having fun with his diet and not feeling deprived.
Strong and Energized in His 70s
One look at Arnold’s Instagram and you’ll see him cycling, hitting the gym, and generally defying age.
How does a 77-year-old maintain that level of vitality?
The answer is a combination of smart nutrition, consistent exercise, and a positive mindset. Schwarzenegger’s daily routine still includes about 90 minutes of fitness – a far cry from the 5-hour lifting marathons of his bodybuilding youth, but more than enough to keep him fit.
He kicks off most mornings with a bike ride (often to Gold’s Gym in Venice) and weight training sessions tailored for his current abilities. He focuses on higher-rep, lower-impact workouts now, aiming for around 25–30 sets in a brisk half-hour circuit according to one interview.
This keeps his muscles active and strong without undue strain on his joints.
Arnold also emphasizes that health isn’t just physical. He’s spoken about the importance of mental attitude and purpose in healthy aging. Every day, he practices what he calls “being useful,” whether that’s sharing fitness tips in his newsletter or working on environmental causes.
Having a positive mission gets him out of bed in the morning and keeps his outlook young.
The Science Behind Plant-Based Longevity
Schwarzenegger’s shift toward plants isn’t just paying off anecdotally – it’s backed by solid science on nutrition and aging. Research shows that even a part-time plant-based diet can deliver many of the health perks traditionally associated with vegetarianism or veganism.
For example, adopting a “flexitarian” style of eating (mostly plants, occasionally meat) is linked to a lower risk of heart disease, improved blood pressure and cholesterol levels, better weight management, and a reduced risk of type 2 diabetes and certain cancers. B
y cutting down on red meat and eating more foods like vegetables, fruits, whole grains, and legumes, Arnold has effectively decreased the saturated fat and cholesterol in his diet – likely a big factor in that dramatic drop in LDL cholesterol (“bad” cholesterol) his doctor noticed.
It’s no coincidence that diets heavy in red meat are associated with higher heart disease rates, whereas plant-forward diets are linked to better cardiovascular health.
Arnold saw those benefits in real time with his improved blood pressure and cholesterol readings.
When it comes to longevity, plant-based eating appears to give an edge. Populations with plant-heavy diets (think Mediterranean or Blue Zone diets) consistently show longer lifespans and lower rates of chronic diseases.
Epidemiological studies have reported that people who stick to mostly plant-based diets have lower mortality rates than those who eat a lot of meat.
In other words, loading your plate with plants could help you not only live longer but stay healthier in those later years.
Scientists believe this is due to multiple factors: high fiber and antioxidant intake, lower inflammation, better gut health, and favorable effects on metabolism and body weight, to name a few.
The Takeaway: Flexibility, Strength and Longevity
Schwarzenegger’s plant-forward transformation shows that you don’t have to be 100% vegan to reap serious benefits.
Even partial plant-based living can deliver major strength and wellness gains after 70 – lower cholesterol and blood pressure, maintained muscle, higher energy, and probably a longer healthspan.
Arnold has effectively crafted a personalized longevity diet: heavy on vegetables, fruits, and plant proteins, light on red meat and excess animal fats, and still flexible enough to keep him satisfied and on track.
Combined with regular exercise and a positive purpose, it’s a winning formula that has the former Governator thriving in his golden years.
For readers of VegOut Magazine (and anyone interested in healthy aging), Arnold’s example is proof that it’s never too late to make impactful diet changes.
You can start by gradually replacing meat with plant alternatives like he did – perhaps bean burgers instead of beef, oatmeal and almond milk instead of a heavy fry-up breakfast, veggie-packed soups for dinner in place of steaks.
The goal isn’t all-or-nothing — it’s to find the right balance that nourishes your body and still brings you joy at mealtimes.
In classic Schwarzenegger fashion, he plans to keep on living and lifting for decades to come. Or, as he cheekily puts it, “My plan is to live forever – and so far, so good."
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