The Superman Diet: How to Eat Like Henry Cavill to Build Muscle

If your kryptonite is in the kitchen, you need a few recipes on which you can rely to keep you eating healthy when you’d otherwise go astray. You need the Superman Diet. Here, Henry Cavill’s nutrition trainer, Erin Blevins (wife of Cavill’s trainer Michael Blevins), offers the meals that hold the Man of Steel on track.

Make them all for an excellent day of eating one that will fuel gains in the gym and keep body fat off without sacrificing flavor. They reheat well, too, so you can feast on leftovers for the rest of the week.

Here’s a look at Cavill’s Superman Diet.

Breakfast: Protein pancakes

Makes: 2 servings

Ingredients
1 tsp butter
2 scoops vanilla whey protein powder
2/3 cup liquid egg whites
2/3 cup skim milk (or low-fat coconut milk)
1 Tbsp almond flour
1 dash cinnamon

Directions

1) Place a nonstick saucepan over medium heat, and add the butter. Blend or whisk all of the remaining ingredients together, and pour into the pan as individual cakes.
2) When bubbles appear on the surface of the pancakes, flip them.

Nutrition (per serving)

222 calories, 26g protein, 11g carbs, 5g fat.

Lunch: Lemon chicken w/ yogurt herb sauce

Makes: 4 servings

Ingredients

4 6-oz chicken breasts, cut into cubes
Juice of 1 lemon, divided, plus zest
1 Tbsp oregano
1/4 cup sherry vinegar
11/2 Tbsp olive oil
1/2 diced red onion, divided
11/2 Tbsp turmeric
Salt and fresh ground pepper to taste
7 cloves garlic, diced
1 tsp honey or agave
1/2 Tbsp dill
2/3 cup 2% plain Greek yogurt
1/4 cup chopped fresh parsley
1/2 Tbsp garlic powder

Directions

1) Place the chicken in a bowl. Add some lemon juice (leave about 1/2Tbsp for the yogurt sauce), the oregano, vinegar, olive oil, onion (leave about 1/2Tbsp for the yogurt sauce), turmeric, salt, pepper, diced garlic, and agave, and mix until chicken is covered.
2) In a pan over medium heat, add the chicken and stir until cooked through. Pour in the remaining juices right before the chicken is fully cooked. Bring to a boil, and then remove the pan from heat.
3) While the chicken cooks, add the remaining ingredients to a bowl. Stir together, and refrigerate until ready to serve. Serve chicken topped with yogurt sauce.

Nutrition (per serving)

308 calories, 35g protein, 8g carbs, 14g fat

Dinner: Fajita chicken

Makes: 8 servings

Ingredients

3 Tbsp chili powder
1 tsp ground cumin
1/2 Tbsp paprika
1/2 cup chopped cilantro
2 lb chicken breasts, cut into cubes
Juice of 1 lime
Juice of 1 orange
1 cup white rice (uncooked)
2 cups chicken broth
1 6- to 10-oz can green chiles
Salt and pepper to taste
11/2 tbsp garlic powder
1 Tbsp oregano
1 Tbsp butter
1 red onion, cut into strips
6 cloves garlic, chopped
2 red bell peppers, cut into strips
1 large tomato, chopped
Chopped green onions for garnish

Directions

1) In a large bowl, add the spices, half the cilantro, and chicken, and mix. Add the lime and orange juice. Mix until chicken is covered. Refrigerate 1 hour.
2) In a medium pot, bring 1 cup rice and 2 cups chicken broth to a boil. Once it boils, turn heat to low and stir in the chilies. Cover until the rice is fully cooked. Add a pinch of salt, garlic powder, and oregano. Once the rice is prepared, uncover, stir, and set aside.
3) Place a large pan over medium-high heat and sauté the onions and garlic in butter until they’re golden brown and caramelized. Add the marinated chicken, peppers, tomato, and a pinch of salt, and sauté until chicken is done.
4) Plate the meal over a bed of rice and veggies, then top with chopped green onion, cilantro, and a drizzle of salsa, if desired.

Nutrition (per serving)

400 calories, 34g protein, 30g carbs, 15g fat