Luke Grimes' Yellowstone Diet Plan: How the Cowboy Star Builds Muscle with High-Protein Meals
Maintaining a balanced diet is crucial for individuals like Luke Grimes who lead active lifestyles. Grimes has experimented with various dietary approaches, including veganism, but found that a high-protein, lower-carb regimen works best for his body and energy needs. His typical daily nutrition includes protein sources such as eggs, beef, chicken, and fish, complemented by vegetables and his favorite carbohydrate—potatoes.
Grimes' nutritional habits have evolved through various influences, including his wife's preference for organic, unprocessed foods. He combines his dietary approach with a consistent fitness routine that includes weight training three times weekly, high-intensity interval training on an assault bike, and hiking for steady-state cardio. This balance of nutrition and exercise has helped him prepare physically for roles like playing a former Navy SEAL on Yellowstone, where he also had to develop horseback riding skills that required specific muscle conditioning.
Key Takeaways
A high-protein diet with moderate carbohydrates provides optimal energy for Grimes' active lifestyle and professional demands.
Personal relationships significantly influence dietary habits, with his wife encouraging healthier, organic food choices.
Adaptability is essential when maintaining fitness and nutrition routines during travel or on-location filming.
Dietary Choices and Preferences
Luke Grimes follows a customized eating plan that supports his active lifestyle and training regimen. His approach balances personal preferences with nutritional needs, evolving through experience and influence from those around him. He prioritizes whole foods while allowing for occasional indulgences, creating a sustainable approach to eating.
Exploring Plant-Based Options
Luke briefly ventured into veganism after seeing positive results among friends, but quickly discovered it wasn't compatible with his physiology. The experiment left him feeling depleted and lacking energy, possibly because he didn't give it enough time to adjust. His upbringing in Ohio, where traditional meals centered around red meat, made the transition particularly challenging for his system and preferences.
Protein-Forward Nutrition Strategy
Luke maintains a protein-rich diet while limiting carbohydrate intake to support his fitness goals. His protein sources include:
Eggs
Beef
Chicken
Fish
Venison (self-harvested)
This approach aligns with his training needs, especially during periods of physical transformation for roles like playing a former Navy SEAL in Yellowstone. He prefers obtaining nutrients from whole foods rather than supplements, though he does take fish oil and a multivitamin.
Food Structure and Eating Patterns
Luke has identified that his body responds better to intermittent fasting in the morning rather than early breakfast. His typical eating schedule includes:
First meal (around noon):
3-4 eggs
Potato option (hash browns)
Vegetable component
He structures most meals with the same trio of components: protein, vegetable, and potato. While maintaining discipline at home in Montana where restaurant options are limited, Luke finds maintaining his eating habits more challenging when traveling. During those times, he plans ahead by packing suitable foods for airports and unfamiliar environments.
Treat Foods and Evening Habits
Despite his disciplined approach, Luke acknowledges having certain food preferences that fall outside his typical nutrition plan:
Favorite indulgences:
Potatoes (prepared various ways)
Chips and salsa
Beer and tequila
Tacos (especially when traveling)
His eating patterns shift in the evening when he tends to become "snacky." Luke credits his wife with improving his overall nutrition by introducing more organic options and eliminating processed foods from their home. He admits that maintaining dietary discipline requires more effort than his fitness routine, describing his nutrition approach as a "work in progress."
How Relationships Shape Eating Habits
Our food choices don't exist in isolation—they're often influenced by the people closest to us. The impact of relationships on dietary patterns can be significant, creating either positive changes or reinforcing existing habits.
How a Partner's Food Choices Transform Eating Patterns
Meeting the right partner can dramatically transform eating habits for the better. When someone close to you prioritizes nutritious foods, their influence naturally extends to your plate as well. This relationship-based dietary change often happens gradually but produces lasting results.
A spouse who favors organic produce and avoids processed foods can introduce these healthier options into shared meals. These positive influences typically lead to improved nutrition without requiring rigid diet plans or strict rules. The transition feels natural rather than forced.
For many people, finding a partner with established healthy eating patterns provides the supportive environment needed to maintain better dietary choices long-term. This pattern demonstrates how meaningful relationships don't just affect emotional well-being but physical health as well through daily food choices.
Fitness and Exercise Regimen
Training Schedule and Workout Environment
Luke maintains a consistent exercise routine, preferring to work out first thing in the morning after his coffee. Having a home gym setup in his basement makes this routine convenient and sustainable. He typically lifts weights about three times per week, complementing this with cardio activities. His home-based setup allows him to complete workouts efficiently without needing to travel to external facilities.
Physical Activity Preferences
His fitness approach combines strength training with cardiovascular exercise that aligns with his personal preferences:
Strength Training: Regular weight lifting sessions form the foundation of his routine
Cardio Options:
Assault bike sprints (10-minute high-intensity intervals)
Hiking (preferred over running for steady-state cardio)
Boxing and Muay Thai exercises (learned from his MMA trainer)
Luke specifically avoids running due to lack of patience for longer cardio sessions. During his most physically fit period, he worked with Jesse Forbes, a strength and conditioning coach for MMA fighters, training 4-5 times weekly. This regimen helped him prepare physically for his role as a former Navy SEAL in Yellowstone.
Adapting Exercise While Traveling
Maintaining fitness while traveling presents challenges that Luke addresses pragmatically. Without a dedicated "gym bus" following him on tour, he improvises with available resources:
Using hotel gyms when available
Purchasing day passes to local fitness facilities ($15 for a workout when time permits)
Performing bodyweight exercises like push-ups and chair dips in hotel rooms
When filming Yellowstone, he underwent intensive horseback riding training, which engaged muscles he hadn't previously used. The physical demands of riding required adaptation, with initial saddle soreness giving way to improved conditioning after several weeks of consistent practice. His body eventually acclimated to the unique physical requirements of portraying a cowboy.
Nutritional Supplement Strategies
Fish Oil and Multivitamin Integration
Luke incorporates a simple supplement regimen alongside his whole-food approach. He regularly takes fish oil supplements, which he has heard provide health benefits. Current research suggests fish oil can support cardiovascular health and reduce inflammation due to its omega-3 fatty acid content. Additionally, he takes a daily multivitamin to help address any potential nutritional gaps in his diet.
His supplement approach is intentionally minimal, focusing on these two foundational supplements rather than an extensive array of products. This strategy aligns with his overall philosophy of obtaining nutrients primarily from food sources while using targeted supplements as a complementary measure.
Whole Food Focus Over Supplemental Options
Luke strongly prefers obtaining nutrients from whole foods rather than relying on supplements like protein shakes. He explicitly chooses to consume his calories through meals instead of liquid supplements, stating he would "rather have the calories be in a meal than a protein shake." This preference reflects his practical approach to nutrition.
His diet centers around three key components that appear consistently on his plate:
Protein sources: Eggs, beef, chicken, fish, and wild game (particularly venison)
Vegetables: Various types incorporated into most meals
Complex carbohydrates: Primarily potatoes, which he considers his "guilty pleasure"
This whole-food approach has been reinforced by his wife's influence, who emphasizes organic foods and minimally processed options. Their shared meals typically avoid processed ingredients, focusing instead on quality whole foods. When hunting, Luke harvests his own venison, which he incorporates into homemade meals like chili—connecting his dietary choices to his lifestyle in Montana.
Physical Preparation for Roles
Maintaining Fitness for the Yellowstone Character
Luke Grimes took his physical preparation for the role of Casey in Yellowstone quite seriously. As Casey was written to be a former Navy SEAL and working cowboy, Grimes needed to develop a specific physique that balanced muscle with leanness. He focused on building noticeable strength while maintaining the lean build typical of real-life cowboys who burn many calories through their daily work.
The role also required extensive horseback riding skills, which presented unique physical challenges. Grimes admits that before Yellowstone, he had minimal riding experience—just basic trail rides common to many Americans. The intensive horse training for the show was initially intimidating for him.
Horse Riding Conditioning:
Developed specific leg muscles not typically used in other exercises
Built up calluses to prevent saddle soreness
Learned to manage his emotions while riding, as horses are sensitive to riders' feelings
Grimes notes that the only effective way to prepare physically for extended horseback riding is simply to ride more, allowing the body to acclimate to the unique demands of the activity.
Training Regimen with Personal Trainer
When starting Yellowstone, Grimes was in the best physical shape of his life thanks to working with a personal trainer. He trained with Jesse Forbes, a strength and conditioning coach for MMA fighters, attending sessions 4-5 times weekly. This intensive program incorporated diverse training methods to build functional strength and endurance.
Training Approach:
Strength training with weights 3 times weekly
Boxing and Muay Thai exercises for conditioning
High-intensity cardio on an assault bike
Hiking for steady-state cardio enjoyment
Grimes prefers morning workouts and has created a convenient home gym setup. He typically starts his day with coffee, then heads to his basement gym to complete his workout early. When traveling, he adapts by using hotel facilities or purchasing day passes to local gyms.
For nutrition, he maintains a high-protein, lower-carb approach with meals centered around:
Meal Component Examples Protein Eggs, beef, chicken, fish, venison Vegetables Various, included with every meal Carbohydrates Primarily potatoes (his favorite)
Grimes typically follows an intermittent fasting pattern, having his first meal around noon rather than eating breakfast. He credits his wife's influence for improving his overall diet quality, as she prefers organic, unprocessed foods.
Skills Building for Yellowstone's Equestrian Demands
Mastering Horseback Riding for the Series
When Luke Grimes joined the cast of Yellowstone, he faced a significant learning curve with horseback riding. Though he had basic experience like many Americans who've done simple trail rides, the series required intensive equestrian training. The transition from casual rider to performing complex scenes on horseback proved intimidating initially.
Horses presented unique challenges for acting, as Grimes discovered they're highly sensitive to human emotions. "They know when you're not experienced and they can sense your emotions," he noted, making emotional scenes particularly difficult to execute while mounted. This sensitivity required developing both physical skills and emotional control simultaneously.
His riding abilities improved substantially during his time on the show. The progression from nervous beginner to confident rider happened through consistent practice and professional training specifically tailored for the role.
Physical Adaptation to Equestrian Demands
The physical toll of horseback riding came as a surprise to Grimes. "The only way to prepare your body for riding a horse is just to ride a horse a lot," he explained, highlighting the specialized muscle development required. Several unexpected physical challenges emerged:
Saddle soreness: Required special ointment for relief
Callus development: Needed on the backside from sitting in hard leather saddles
Leg muscle strain: Posting while trotting engages rarely-used muscle groups
After several weeks of riding, his body adapted to these demands. However, Grimes noticed that taking extended breaks from riding would result in soreness upon returning to the saddle. The physical conditioning for horseback riding proved to be a cyclical process requiring maintenance.
For Grimes, this physical preparation was part of creating an authentic portrayal of his character, a former Navy SEAL turned cowboy who needed to appear capable and lean, reflecting the physique of real working cowboys.
Regional Food Preferences and Favorite Dishes
Montana Mealtime Choices
Montana's food culture centers around hearty, protein-rich meals that reflect the local lifestyle. Steak remains a staple in the region, perfectly suited for those who appreciate traditional American cuisine. The abundance of wild game also features prominently in local diets, with venison and elk burgers offering leaner, more flavorful alternatives to conventional beef. Elk meat in particular stands out for its rich taste profile while providing a healthier option with less fat. Most meals in Montana follow a simple but effective formula: a quality protein source, fresh vegetables, and often potatoes prepared in various ways.
Discovering Huckleberry Delights
Huckleberries represent a unique Montana culinary experience that many newcomers to the region grow to appreciate. These wild berries, which flourish in Montana's climate, appear seasonally and quickly become incorporated into numerous local specialties. During huckleberry season, this versatile fruit finds its way into everything from breakfast items to desserts and beverages. The distinctive taste offers a pleasant surprise for those unfamiliar with this regional favorite. Many residents who didn't grow up with huckleberries develop a strong appreciation for them after moving to Montana, finding them to be one of the state's most delightful natural food resources.
Travel and Dietary Approaches on the Road
Maintaining Nutritional Balance While Traveling
Traveling presents unique challenges for maintaining a healthy diet, especially in airports where nutritious options are often limited. Planning ahead becomes essential for those constantly on the move. Packing suitable snacks and meals before embarking on a journey can prevent having to rely on unhealthy airport food choices.
When touring or traveling for press events, maintaining consistent nutrition requires strategy and preparation. The contrast between home cooking and travel eating is significant—especially for those who live in rural areas where home-cooked meals are the norm rather than restaurant dining.
Some practical approaches for travelers include:
Pre-packing protein sources for long airport days
Researching healthy restaurant options at destinations
Maintaining meal timing as consistently as possible
Staying hydrated throughout travel days
Influence from health-conscious companions can significantly impact eating habits while traveling. Having someone who prioritizes organic, unprocessed foods can help maintain better dietary choices even in challenging travel environments.
Finding Wholesome Food Options on the Go
Discovering healthier alternatives to traditional fast food makes maintaining nutrition while traveling more manageable. Local specialties can often provide nutritious options that might not be available at chain restaurants.
Game meat like venison makes an excellent protein choice when available. Homemade chili prepared with personally harvested venison represents both a healthy and satisfying meal option that connects nutrition with sustainable food practices.
Some road-friendly healthy food discoveries include:
Food Type Benefits Accessibility Tacos from local vendors Cultural experience, customizable Available in most cities Lean game meats Higher protein, lower fat Regional availability Huckleberries (seasonal) Antioxidant-rich, local speciality Region-specific Basic protein-vegetable-potato meals Balanced nutrition Can be requested at most restaurants
Evening snacking habits can be managed by keeping nutritious alternatives readily available. This becomes especially important during tours or extended travel periods when regular meal timing might be disrupted.
While attempting dietary changes like veganism might work for some travelers, individual responses vary significantly. Personal experimentation is necessary to determine which eating patterns provide optimal energy and performance while on the road.
