Ronda Rousey Workout Routine and Diet Plan

In addition to being identified as a multiracial woman, Ronda Rousey is also recognized for her larger-than-life talents in professional wrestling and the entertainment industry. She is best known for her fighting style, exceptional winning streak, and vibrant aura, which have made her very popular among fans.

A woman of English, Polish, and Afro-Venezuelan descent, Ronda Jean Rousey was born on February 1, 1987. Ron Rousey and AnnMaria DeMars were her parents and she was born in Riverside County, California, in the United States.

Throughout her life, Ronda Rousey has been athletic and possessed a strong desire to be a world-class competitor in sports and entertainment. Ronda was an Olympic swimmer, middleweight, and judo champion who called herself a “tomboy.”

Ronda Rousey was fifteen years old when she joined the United States Olympic Team and won a gold medal in the 2004 Judo championship. She went on to win a bronze medal in the 2008 Olympics in Beijing, China, and receive worldwide recognition for her accomplishment.

In addition to her acclaimed fighting skills, Ronda Rousey was known for her beautiful persona, which earned her roles on the big screen. She made a significant career change in 2014 when she was cast in the film ‘The Expendables 3’. The following year, she landed a tv commercial for Reebok, and by 2015 she was featured in movies including Fast & Furious 7 and Entourage.

After winning the fans’ favorite female athlete award in 2015, Ronda became the first female fighter to sign with UFC as a trained professional by 2018. With multiple UFC and WWE championships under her belt, she is the highest-paid MMA fighter in the world.

The American MMA fighter and judo black belt Ronda Rousey has helped dispel gender stereotypes about women in MMA and judo. Follow along as we explore everything from Ronda Rousey’s body measurements to her dating history to her fitness tips to see all that makes her a diva.

As stated above, there is no one quite like Ronda Rousey and so we will explore some of her secrets in this article. Thus we have complied all that there is to know about her which includes her diet plan as well as her workout routine. However, before we move on to her diet plan, we also have her body stats in the next section.

Ronda Rousey Body Statistics

  • Birth Year: 1987
  • Birth Date: February 1
  • Height: 5 feet 7 inches or 170 cm (1.70m)
  • Weight: 61 kg or 134 pounds
  • Breasts: 35 inches
  • Waist: 25 inches
  • Hips: 34 inches
  • Body Measurement: 35-25-34 inches or 88.90- 63.50- 86.36 cm
  • Dress Size: 6 (US) or 38 (EU) or 10 (UK)
  • Shoe Size: 9 (US) or 40 (EU) or 7 (UK)

Ronda Rousey Awards and Achievements


  • International Judo Federation
    • 2008 World Cup Senior Gold Medalist
    • 2008 Belgian Ladies Open Senior Bronze Medalist
    • 2007 Jigoro Kano Cup Senior Silver Medalist
    • 2007 Finnish Open Senior Gold Medalist
    • 2007 World Judo Championships Senior Silver Medalist
    • 2007 German Open Senior Bronze Medalist
    • 2007 Pan American Games Senior Gold Medalist
    • 2007 Pan American Championships Senior Bronze Medalist
    • 2007 World Cup Senior Gold Medalist
    • 2007 British Open Senior Gold Medalist
    • 2006 Finnish Open Senior Bronze Medalist
    • 2006 Swedish Open Senior Gold Medalist
    • 2006 World Judo Championships Junior Bronze Medalist
    • 2006 Rendez-Vous Senior Gold Medalist
    • 2006 Pan American Championships Senior Silver Medalist
    • 2006 World Cup Senior Gold Medalist
    • 2006 Belgian Ladies Open Senior Gold Medalist
    • 2005 Ontario Open Senior Gold Medalist
    • 2005 Rendez-Vous Senior Gold Medalist
    • 2005 Pan American Championships Senior Gold Medalist
    • 2004 Ontario Open Senior Gold Medalist
    • 2004 Ontario Open Junior Gold Medalist
    • 2004 World Judo Championships Junior Gold Medalist
    • 2004 Rendez-Vous Senior Bronze Medalist
    • 2004 Pan American Championships Senior Gold Medalist
    • 2003 Rendez-Vous Senior Gold Medalist
    • 2001 Coupe Canada Senior Cup Gold Medalist
  • Summer Olympic Games
    • 2008 Summer Olympics Senior Bronze Medalist
  • USA Judo
    • USA Senior National Championship (2004, 2005, 2006, 2007, 2008, 2010)
    • USA Senior Olympic Team Trials Winner (2004, 2008)
    • 2007 US Open Senior Gold Medalist
    • 2006 US Open Senior Gold Medalist
    • 2006 USA Fall Classic Senior Gold Medalist
    • 2006 US Open Junior Gold Medalist
    • 2005 US Open Senior Gold Medalist
    • 2005 US Open Junior Silver Medalist
    • 2004 US Open Senior Bronze Medalist
    • 2003 US Open Senior Silver Medalist
    • 2003 USA Fall Classic Senior Gold Medalist
    • 2002 US Open Junior Gold Medalist

Other accomplishments

  • International Sports Hall of Fame (Class of 2018)

Mixed martial arts

  • Ultimate Fighting Championship
    • UFC Hall of Fame (first female inductee)
    • UFC Women’s Bantamweight Championship (one time; inaugural)
    • Six successful title defenses
    • Fight of the Night (two times) vs. Miesha Tate and Holly Holm
    • Submission of the Night (one time) vs. Miesha Tate
    • Performance of the Night (four times) vs. Cat Zingano, Sara McMann, Alexis Davis, and Bethe Correia
    • First female UFC Champion
    • First Olympic medalist to win a UFC championship
    • Fastest women’s title fight victory in UFC history (fourteen seconds; vs Cat Zingano)
    • Longest title fight finish streak in UFC history (6)
    • Most armbar finishes in UFC/WEC/Pride/Strikeforce history (9)
    • Most consecutive armbar finishes in UFC/WEC/Pride/Strikeforce history (8)
    • Most title defenses by a woman in UFC history (6)
    • Won the first-ever women’s fight in UFC history
  • Strikeforce
    • Strikeforce Women’s Bantamweight Championship (one time; last)
    • One successful title defense
    • 2x Female Submission of the Year (2011, 2012)
  • ESPN
    • 2x Best Female Athlete ESPY Award (2014, 2015)
    • Best Fighter ESPY Award (2015)
    • First Mixed Martial Artist to win an ESPY Award
    • Submission of the Year (2012, vs. Miesha Tate on March 3)
    • 2015 February Submission of the Month vs. Cat Zingano
    • 2015 August Knockout of the Month vs. Bethe Correia
  • World MMA Awards
    • 3x Female Fighter of the Year (2012, 2013, 2014)
    • 2015 Submission of the Year vs. Cat Zingano
  • Wrestling Observer Newsletter awards
    • 2x Best Box Office Draw (2014, 2015)
    • 2x Mixed Martial Arts Most Valuable (2014, 2015)
    • Most Outstanding Fighter of the Year (2014)

Professional wrestling

  • CBS Sports
    • Rookie of the Year (2018)
  • Pro Wrestling Illustrated
    • Ranked No. 1 of the top 100 female singles wrestlers in the PWI Female 100 in 2018
    • Ranked No. 3 of the top 100 female singles wrestlers in the PWI Women’s 100 in 2019
    • Rookie of the Year (2018)
  • Sports Illustrated
    • Ranked No. 4 of the top 10 female wrestlers in 2018
  • Wrestling Observer Newsletter awards
    • Rookie of the Year (2018)[252]
  • WWE
    • WWE Raw Women’s Championship (1 time)
    • Slammy Award (1 time)
      • for “This is Awesome” Moment of the Year (2015) – with The Rock
    • WWE Year-End Award
      • Best Diss of the Year (2018)
Olympic Games

Olympic rings.svg
Bronze medal – third place 2008 Beijing 70 kg
World Championships
Silver medal – second place 2007 Rio de Janeiro 70 kg
Pan American Games
Gold medal – first place 2007 Rio de Janeiro 70 kg
Pan American Championships
Gold medal – first place 2004 Isla Margarita 63 kg
Gold medal – first place 2005 Caguas 63 kg
Silver medal – second place 2006 Buenos Aires 63 kg
Bronze medal – third place 2007 Montreal 70 kg

Ronda Rousey Workout Routine

During her training sessions, Rousey put in an average of 6 to 12 workout sessions a week. She also put in roughly four hours a day. In her workouts, she does “usually judo, striking, wrestling, Brazilian jiu-jitsu, conditioning, and swimming six to 12 times a week, depending on where I am in my training cycle,” she informed StyleCaster.

“The boxing workout consists of sparring, back work, mitt work, and shadowboxing. My strength workout is a lot of core-work exercises, and judo, wrestling, and jiu-jitsu is drilling and open sparring.”

As part of her exercise routine, Rousey works her legs up and downstairs. “She runs the Santa Monica Stairs—there are almost 400—and she’ll run straight up doing one at a time,” said Rousey’s former coach Edmond Tarverdyan. “Then she’ll do side steps, first leading with her right leg, then her left. Then she’ll go up two stairs at a time and repeat the whole routine.”

If I say that I’m the best in the world, sometimes people think that’s really cocky and arrogant, but I had to work hard to be able to believe in myself.

In the weeks leading up to fight day, Rousey switches her training emphasis to losing weight. She goes from weighing 150 pounds (68 kgs) at walking around to that weight limit at 135 pounds (61 kgs). Rousey hydrates her body following the weigh-ins, which are held 24 hours before the fight. Her dietitian, Mike Dolce, helps her achieve this.

“Right after weigh-ins, we have to go and do press,” Rousey explained to Fox Sports. “Then I drink one coconut water, then Mike Dolce makes me another water with salt in it and I sip on that. Then he gives me berries and chia pudding for me to eat and open my stomach up.”

During the period between weigh-ins and the Octagon, Rousey was typically loading up on her favorite food (“gluten-free pasta with ground turkey. For some reason, it’s what my body wants”) and resting for the fight, “I hibernate. I’m conditioned to wake up and start training. When I was a kid, my mum would make me sleep in between matches so I would just wake up and go fight.”

Whenever Rousey wins a fight, she rewards herself by eating hot wings. “I eat about 50 hot wings. I love hot wings,” she admitted to comedian Chelsea Peretti. “After my last fight, one of the UFC owners flew in a private chef from São Paulo to Rio de Janeiro so that he could make me hot wings because there are no hot wings in Rio! That’s how important they are to me.”

Rousey, after losing back-to-back matches against Holly Holm and Amanda Nunes, signed a contract with WWE, officially kicking off her professional wrestling career.

After making her professional wrestling debut, Rousey spoke with People magazine about her new path, “I don’t really feel like I’m in fight or flight mode all the time. I’m ready to fight but I’m happy at all times and relaxed at all times. It’s pretty different for me to be able to relax and be in a high-pressure situation at the same time.”

Monday: Boxing and cardio workout

Boxing Workout

As part of Ronda Rousey’s first workout, she’ll complete 12 rounds of simulated mitt work, back work, shadow boxing, and sparring with her weight management trainer Mike Dolce.

As part of her training, she mixes bag drills and bag work, striking the bag for hours until her body gives way.

Cardio Session

Ronda Rousey is one of the world’s best cardio athletes. Her routine includes stair and swimming workouts.

Stairs are part of her fitness workout, and she runs up and down nearly 400 steps on the Santa Monica staircase. After warming up, she started her workout by running up the stairs one at a time.

Ronda then performs the entire staircase again, since she does the side steps with the left leg first and then the right leg.

To top it all off, she’ll then go up the staircase two at a time and repeat the entire process. In total, she will walk 2,400 steps in a single session!

Ronda hasn’t discussed her swimming workout much; however, based on what she has told me in the past, she probably swims laps all day.

Tuesday: Strength workout, weight training routine

Strength Workout

The most effective way to build strength for Ronda is to focus on the core.

For a woman to hold her own in the octagon, she must have a strong center to support her body’s weight and to speed up her movement.

So, activities that target the abs, such as judo, wrestling, and jiu-jitsu, are excellent choices to build core strength and muscle mass.

For weight training, her routine consists of the following:

  • Assisted Chin Ups: 3 sets of 10 reps
  • Bosu Ball Squat and Press: 3 sets of 15 reps
  • Medicine Ball Pylo Push-Ups: 3 sets of 20 reps
  • High-Intensity Ab Work: 20 minutes of non-stop crunches, obliques, twists, and plank

Wednesday: Boxing and cardio workouts

Thursday: Strength workout, swimming

Friday: Boxing, weight training

Saturday: Cardio workout, swimming

Sunday: Rest day

Rousey’s Mental Training

Vengeance can lead to a lot of mental and emotional pressure in the lead-up to a fight, particularly if it is on the agenda. Because of this, even though Rousey has been publicizing the fight somewhat, she has been far more attentive to her training and much less focused on the media leading up to her fight with Nunes. “Media gets to you,” says Taverdyan, “and she’s always said the most important thing is winning the fight, so that’s what she’s focusing on right now.” (The exception is her brilliant appearance on Saturday Night Live.)

Rousey doesn’t worry about the mental pressure that Taverdyan thinks will affect her during training. “Ronda has a lot of experience,” explains Taverdyan. “She’s a two-time Olympian. She’s mentally always prepared because experience is such a big factor in competition.”

He said they watch films of their opponents to strategize for any situation that could arise. Additionally, by bringing in the best sparring partners in the world – such as Olympic boxer Mikaela Mayer – Rousey will make sure she has the skills to crush any challenge she has in the gym and feel fully prepared for anything that happens during the fight. It is confidence, however, that is the most potent weapon.

“It’s always good for athletes to be reminded that they’re the best in the world, and if you don’t think you’re the best in the world then I don’t think you belong in this business.” 

That’s something Rousey does well. The ring will be her battleground in Vegas, so let’s see if she can prove it yet again.

Ronda Rousey’s workout routine is quite superb, as we saw. She is super active and loves to be on her toes all the time. She also shares some of her workout tips which we have explained in the below section. So stay calm and take a read ahead for all that she has to say. It might probably be beneficial for you!

Ronda Rousey Workout Tips

This section is about the workouts tips that are given by Ronda Rousey and how they will help her further her workouts. It makes her be super cautious and powerful in the gym as well as in her field of sports. So read ahead.

No-Joke Judoka

As part of his training schedule, Rousey does judo, striking, wrestling, jiu-jitsu, conditioning, and swimming every week.

Not Your Typical Wake-Up

Rousey recalls that her mother used to wake her up the Pink Panther way with an impromptu sparring session to keep her skills sharp.

Keep Learning

In her opinion, Rousey has been active throughout her life and believes that in order to keep her passion piqued, she must constantly challenge herself.

Double Up on Training

The 36-year-old Rousey usually works out twice a day, afternoon and morning, for a total of 12 workouts per week.

Boxing Routine

During Rousey’s boxing workout, she spars works with a bag, does shadow boxing, and her favorite works with a mitt.

Strength Routine

Rousey puts a lot of emphasis on the core. There isn’t anything fancy about it, but she’ll spend 20 solid minutes on it.

That was all about the tips that Ronda Rousey shares with her fans and followers on social media as well as many fitness and sports interviews she has featured on. That was all about her workout routine and her diet plan which gets her sports ready and is a great way to make changes in your lifestyle too.

Ronda Rousey Fitness Interview

For breakfast I had:
I follow the Dolce Diet, and for breakfast, I start the day off at 7:30 am with a Dolce chia bowl. That’s two tablespoons of chia, hemp, and oats, add agave nectar, cinnamon, a couple of blueberries, and a tablespoon of almond butter. My diet is about maximizing my nutrient intake instead of minimizing calories, and that keeps my metabolism burning fast.

For lunch I had:
Usually, when we’re in camp, I’ll have some kind of egg scramble with a bunch of vegetables cut up at 12 pm—mushrooms, peppers, spinach, avocado, tomato—with turkey bacon, one slice of Ezekiel bread, Kerrygold butter, and cinnamon.

For dinner I had:
Turkey chili at 7 pm, which I made using four ounces of turkey, chopped-up asparagus, red pepper, red onion, tomato, beans, chili spices, and cayenne pepper.

My go-to snack is:
Honeycrisp apples with cashews, or red grapes with nuts. I snack when I get hungry between training and throughout the day.

The one thing I’d never eat is:
I’ll never eat monkey brains—‘cause, yuck.

My all-time favorite workout is:
My favorite workout is hitting mitts. My coach puts mitts on his hands, and my hands are in gloves. He holds different postures or targets for me to hit with knees, elbows, and punches in an order and sequence he thinks will teach me timing and accuracy while challenging my stability and balance. I train at Glendale Fighting Club.

My favorite healthy restaurant is:
Big Daddy’s Poke Shack in Venice, where I get the Big Daddy’s Poke Bowl with no sauce and seaweed salad on top.

My go-to smoothie recipe is:
I make a Dolce Power Shake blended with fruit and vegetables—no protein powders or anything. I do this after every morning and evening training.

I start my mornings with:

My average week of working out includes:
Usually judo, striking, wrestling, Brazilian jiu-jitsu, conditioning, and swimming six to 12 times a week, depending on where I am in my training cycle. The boxing workout consists of sparring, back work, mitt work, and shadowboxing. My strength workout is a lot of core-work exercises, and judo, wrestling, and jiu-jitsu are drilling and open sparring.

Right now I’m working on:
I’m working on launching the Hope denim collection with Buffalo, as well as training, making compost in my backyard, leveling up on [World of Warcraft], and reading This Book is Full of Spiders, the sequel to John Dies at the End.

The wellness blogs I follow include:
I follow my mom’s blog—mostly when she mentions a blog she wrote and I want to see what she’s referring to. I don’t really follow any websites right now except World of Warcraft advice websites!

Three ingredients you’ll always find in my kitchen are:
Garlic, frozen berries, and cinnamon.

My guilty pleasure food is:
Dolce pancakes.

The fitness app I use most is:
We have a big boxing timer on the wall that I check in with, so I don’t use any health or timer apps for training. If you want one, iTunes has a bunch like Boxing Timer Pro.

My workout playlist right now is filled with:
We listen to Hector Lavoe a lot during training. “El Dia De Mi Suerte” is my favorite song of his.

The best thing about my job is:
Winning and waking up the next morning euphoric and ready for a huge breakfast—and free Buffalo clothes!

I bet that the next big health trend will be:
Hopefully, the next health trend will be growing your own veggies and composting because good, mineral-rich dirt gives you badass veggies that make you realize grocery store veggies have no flavor and usually come from depleted soil. It’s just a good survival skill, in general, to know how to grow your own food.

My workout wardrobe is filled with:
Reebok is my favorite activewear brand, and they make the only combat apparel that is specifically designed for women. They’re getting better and better every season.

I motivate myself to train and work out by:
Doing stuff that’s mentally engaging. That makes me look forward to going to the gym and training—it feels great to do something you’re awesome at, and it’s interesting having so much to learn every day. I’m convinced I can get my body to do anything I learn, so I have to learn as much as possible, as fast as possible, and get as ninja as possible before I get old and fall apart at the hinges!

Staples of the Rowdy One’s diet …

Rousey: It’s kind of a combination of The Paleo and The Warrior Diet. I pretty much eat one meal a day – which takes place at night. I usually eat between 4 and 10 (p.m.). As far as supplements go, I don’t take anything that is made in a lab. If it was on earth 10,000 years ago then I will eat it.

There is one exception to all of this each day: I get to have coffee every morning. That’s the only thing I really fudge on. A lot of athletes try to put a bunch of chemicals in their bodies, as much as they can get away with. I try to make everything as clean as possible, you know I even use a water alkalizing machine and I try to only drink out of glass bottles when I can (to avoid petrochemicals). I try to only drink high-quality water as well.

One Meal A Day? This is Crazy!

I thought it was crazy at first. Especially since breakfast was, and still is, my favorite meal. I like having a big breakfast, a medium (sized) lunch, a tiny dinner and I would usually go to bed hungry. It took a while to get used to but I don’t really get hungry during the day anymore. I sleep a lot better than I used to and I have a lot more time because I’m not planning meals all day long.

Hunger pains?

There weren’t really hunger pains when I switched to the diet. You’re just used to eating, you’re sitting around and you’re bored … sometimes you just want to eat to keep yourself occupied. But as long as I’m busy – and I’m busy a lot these days so I’m run ragged all day long – I just pretty much need coffee and I’m cool.

He (her nutritionist) wanted to take coffee out of my diet at first; we had to have a little bit of a discussion. I was like, ‘I don’t care what I have to do, but I NEED COFFEE! So that’s why we grind up a bunch of wheatgrasses, parsley, cilantro, and sprouts every morning – a green shot – and I take that every morning to try and combat my addiction to coffee.

The philosophy underlying her diet:

A guy named Chad Waterbury handles my nutrition. I got it all from him. The philosophy is, when you’re digesting food then your body wants to rest. If you’re hungry then your body wants to go and get food. So you have more energy when you’re not digesting food. So I can get more out of training on an empty stomach than I would on a full stomach.

On Insecurities About Her Body:

I had terrible issues with my body when I was younger because I always had to make a certain weight on deadlines all the time. So people were constantly asking me how much I weighed and criticizing what I ate – so I felt if I wasn’t exactly on weight then I was ugly. People were like, ‘Oh, you’re heavy, you’re fat, you need to lose weight.’ I would get yelled at for being heavy so I equated the number on the scale with how I felt about myself. It was a hard thing to deal with if you’re a 15- or 16-year-old girl. I had a big problem with that for many years — I didn’t like how I looked or how much I weighed.

But once I started doing MMA and got away from that old coaching, starting to do more of it on my own, I started having a healthier self-image. Being in the ESPN “The Body Issue” is something tangible that I can hold in my hands and be like, ‘OK, I’ve overcome this and I have nothing to be ashamed of because the body that I have now is being celebrated.’

Carbohydrate sources:

I usually eat carbs on alternating days. So it will usually be rice or potatoes or something like that.

Calories per day:

Pretty much I just eat until I’m full. Since I don’t eat all day my stomach has shrunk so I get full fast. So I don’t count calories at all.

On Red Meat and Chicken:

If I have red meat it must be ‘Grass-Finished beef’ not ‘Grass-Fed.’ Grass-Fed could be that they fed the cow grass ONE DAY and then fed it corn for the rest of its life – and that qualifies it to be ‘Grass Fed’. Grass-Finished means it has to eat grass for at least 80 percent of its lifetime … so it has to be very high quality. I also try to eat everything organic, even when I eat dairy.

Competed in Olympics (154-pound category). Fought MMA at 145 and now 135 pounds.

When I did judo I was tiny for the division. When I started MMA I walked around at 145 pounds so I fought there but I thought I could capitalize more fighting at 135 pounds and get more attention because it’s a deeper division. But I hadn’t been that light since I was like 15 years old so I went and got help for that. It’s been one of the easiest weight cuts I’ve ever done.

On being punched in her ‘MoneyMaker’:

I have a deviated septum, I have cauliflower ears, and my toes are all broken to hell. That’s just the way I look and I’m happy with how I look. So if people think an extra scar on my face would make me not movie-worthy … so I would just be a director or something like that. I can’t walk into a fight thinking, ‘Oh I need to save my moneymaker.’ I don’t care if I cut my face all to hell; I’m in there to win. You can’t walk in there scared of what might happen to you. I walk in there focused on what I have to do. If I wind up with a cut on my face, so what, whatever.

Ronda Rousey Diet Plan

During her time as an Olympian, Rousey followed multiple diets, including vegan after the 2008 games, but now follows a fat-burning diet called the Dolce Diet. Instead, she eats mostly vegetables, lean protein, and healthy fats like chia seeds, nuts, and grass-fed butter. Sugar, starch, and refined carbs are out of the question. She prepares a blend of chia seeds and nuts to boost her energy levels in the morning along with her own version of bulletproof coffee. The woman drinks 2 gallons of water daily to stay hydrated.

For someone to beat the best fighters in the world, they must exert a lot of energy.

As for Ronda Rousey’s diet plan, she eats a big breakfast, a medium-sized lunch, and a small dinner to ensure she has the energy needed to perform at her best.


This is also her favorite meal of the day, as well as being the most important.

Rousey usually starts her day with a chia bowl made of two tablespoons of chia seeds, two tablespoons of oats, two tablespoons of hemp seeds, agave nectar, raisins, cinnamon, and one tablespoon of almond butter.

When she is fighting, she enjoys Ezekiel’s bread wrapped with almond butter, hemp seeds, bananas, berries, and honey for her first meal.

Additionally, she loves stevia, grass-fed butter, raw coconut oil, and cinnamon atop her coffee.

Lunch Egg Scramble

The majority of Ronda Rousey’s lunch contains green vegetables and a good amount of protein.

Two scrambled eggs, turkey bacon, spinach, mushrooms, avocado, red peppers, tomatoes, and grass-fed butter are served on toast.

Ronda Rousey


There is a lighter meal for dinner than the previous two.

By doing this you are guaranteeing a good night’s sleep as well as aiding digestion.

The dish she consistently makes for dinner consists of 6 ounces of ground turkey, red and green bell peppers, 1/4 cups of beans, chili pepper, avocado, and cayenne pepper.

Snacks and Dessert

Would you like to try a Greek yogurt bowl with chia seeds and agave syrup? Would you like to try some sweet potato yam chips made with raw coconut oil?

Rousey loves sweets like everyone else, and she’s not an exception.

While most athletes cheat periodically, Rousey sticks to her strict diet all year round without missing any meals.

She still indulges in greek yogurt when she craves it (despite her dietary restrictions, that is)!

In addition to drinking coconut water, green tea, and plenty of water between meals and training sessions, Rousey keeps herself hydrated.

The Quality over Calories Count

She believes in maximizing nutrients instead of reducing calories because this helps her metabolism burn fat, which helps her lose weight.

Ronda Rousey

It appears that Rousey’s claims are supported by research, suggesting high-quality foods should take precedence over calorie counts.

What to Eat

  • Chia Seeds
  • Hemp Seeds
  • Oats
  • Grass-fed Butter
  • Raw Coconut Oil
  • Nuts
  • Almond Butter
  • Eggs
  • Greek Yogurt
  • Veggies
  • Berries
  • Apples
  • Mushrooms
  • Lean Animal Protein such as Turkey Bacon
  • Beans
  • Ezekiel Bread
  • Raisins
  • Garlic
  • Spices
  • Agave Nectar
  • Stevia
  • Cinnamon

What to Avoid

  • Refined Sugar
  • Refined Carbs
  • Processed Foods
  • Artificial Ingredients
  • Chemical Additives
  • Trans Fats
  • Fatty Meats

As we can notice, Ronda Rousey has quite a simple diet plan. She makes sure to eat healthy and wholesome foods that would not only keep her full but also provide her with the amazing energy that she requires to work throughout the day. In the next section, we have some of her diet tips that keep her stick to her diet plan.

Ronda Rousey Diet Tips

In this section, we will discuss something about Ronda Rousey and that is the diet tips that she shares with her fans and family! She is not too strict with her diet but wants to have foods that will nourish her from the inside. So take a read ahead and who knows, you might find something useful for yourself.

Cheers for Chia

In the morning, Rousey takes an almond butter and chia seed health bomb for breakfast made of oats, agave nectar, raisins, cinnamon, and hemp seeds.

Ronda Rousey

Bulletproof Coffee

Rousey adds ground cinnamon, raw coconut oil, grass-fed butter, and raw coconut oil to her morning coffee in a French press.

Power Shakes

Rousey consumes two Dolce Power shakes per day, made with fruits and vegetables, but no protein powder. These shakes are consumed after her workout sessions.

Maximize Nutrition

Rousey does not count calories. Instead, she focuses on foods that are nutrient-dense, such as vegetables, meat, pastured eggs, and grass-fed butter. In addition to sprouted Ezekiel bread, she prefers Greek yogurt for dessert.

Plan-Ahead Cheats

Among Rousey’s favorite foods are buffalo wings, and when she travels, she usually researches the best places to eat them.

That was all about the tips that she gives. In the next section, we will also talk a little about the kind of supplements that she takes which make her stay on top of her field. She has a hefty schedule and it might cause her to need more energy and extra macros to sustain t throughout the day!

Ronda Rousey Nutrition and Supplements

The world’s top athletes rely on supplements to achieve peak performance, and Rousey is no exception.

She co-owns a supplement company called Max Effort because supplements are such an important part of her diet.

Among the company’s products are creatine, pre-and post-workout supplements, protein powders, multivitamins, joint supplements, and a greens supplement for people who don’t eat enough veggies.

Ronda Rousey

Obviously, these foods are all part of Rousey’s daily diet, which she uses to enhance muscle growth and speed up the recovery process after workouts or injuries.

Some supplements to keep her muscle mass:

  • Multivitamin
  • Magnesium
  • Whey protein


Rousey starts her day by consuming a couple of tablespoons of flaxseed. Furthermore, flaxseed contains a lot of vitamins, minerals, protein, and fiber, and omega-3 fatty acids, which are helpful against inflammation, anxiety, and depression.


Rousey also likes to consume raw coconut oil every morning. Medium-chain triglyceride (MCT) rich coconut oil has been demonstrated to be beneficial to heart health, reduce hunger and make you lose weight. This oil has also been found to promote antimicrobial properties.


Rousey always has garlic in her kitchen because it’s a superfood. As well as providing tons of antioxidants, garlic also contributes to boosting immunity, lowering blood pressure, and reducing the risk for heart disease, dementia, and Alzheimer’s disease.


Agave nectar is another sugar alternative that Rousey likes. Naturally occurring sweeteners contain beneficial compounds that can lower cholesterol and prevent cancerous tumors from growing. Also present in the food is inulin, a fiber that is probiotic and helps aid digestion.

Ronda Rousey


Rousey also eats hemp seeds as part of her morning health mix. Among their many nutrients and vitamins are lots of protein, omega-3s, and omega-6s, as well as plenty of vitamins and minerals.


Spices serve more than just as flavors for Rousey’s food. She also benefits from their health properties. Among its benefits are the fact that cinnamon is loaded with antioxidants, is anti-inflammatory, can reduce heart disease risk, and can help regulate blood sugar levels.


Besides curbing your sweet tooth, Rousey does her best to avoid refined sugar, and the natural sugar replacement stevia offers many benefits as well. In addition to managing blood sugar levels and blood pressure, it can also help shed excess weight. Besides being antioxidant-rich, it may also protect against certain kinds of cancer.

Ronda Rousey


Rousey is the co-owner of Max Effort, a company that manufactures supplements. There are protein and creatine supplements, as well as pre-workout and post-workout preparations to maximize muscle gain, and greens supplement for those who do not eat enough vegetables. Several multivitamin supplements fill in gaps in nutrition, and joint supplements protect against wear and tear. A fat burner is also available from MaxEffort for those who are looking to lose weight.


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