Donnie Yen is a Hong Kong actor and director, as well as being a trained martial artist. He’s one of the leading action stars, widely being recognised for bringing mixed martial arts into mainstream Asian cinema, by choreographing MMA in many of his films since the early 2000s.
Donnie is known for his role in the Ip Man series, which brought him global recognition. He’s also appeared in other blockbuster films, including Rogue One: A Star Wars Story and John Wick: Chapter 4. His unique talent allowed him to become one of the most successful martial arts choreographers in the world.
Having trained martial arts from a young age, Donnie became very skilled in Taekwondo, Judo and Wushu. His disciplined training, followed by a healthy diet plan allowed him to compete in many competitions. He’s also worked with several celebrities to teach them martial arts and improve their overall wellbeing.
In this article, we look at Donnie Yen’s diet and workout plan, breaking down exactly what he did to remain healthy and stay at his physical best.
Donnie Yen Profile
| Date of Birth | 27 July 1963 |
| Height | 1.72m / 5 ft 8″ |
| Body Measurements (Chest/ Arms/ Waist) | 38/ 12/ 30 (inches) |
| Weight | 68 kg/ 150 lb |
Diet Plan
Donnie Yen follows a strict and disciplined diet plan to keep his body in shape. As an actor his physical demands can vary, so his diet can depend on specific acting roles. He generally eats over 2400 calories per day, trying to remain consistent with his meals, eating three times a day, with a couple of snacks in between.
His diet includes many different foods, with a high amount of lean protein and some complex carbs. He likes to maintain a balanced diet and tries to eat healthy fats as often as possible, helping him keep in good health. He also eats a lot of fruits and vegetables, providing her important vitamins and minerals.
Donnie tends to avoid some foods as they can have a negative impact on his physique. He doesn’t like to eat processed foods, and stays away from sugary drinks and alcohol.
Donnie Yen has a relatively low body fat percentage, at around 11%. His body fat can vary depending on his acting role, but it’s usually pretty low because of his healthy lifestyle. He eats in moderation, making sure to maintain a calorie count and keeping a healthy weight.
On the odd occasion, Donnie does like to have a cheat meal sometimes. When he’s not preparing for a physical acting role or doing intense training, he likes to follow a more relaxed diet plan. He still tries to eat healthy but does allow himself more freedom with what he chooses to eat.
| Breakfast | Omelette with whole-grain toast and black coffee |
| Snack | Apple slices with almond butter |
| Lunch | Grilled salmon and brown rice with steamed vegetables and green tea |
| Snack | Greek yogurt with berries and honey |
| Dinner | Grilled chicken breast with salad and sweet potatoes |
Breakfast
For breakfast, Donnie likes to have an omelette with whole–grain toast and black coffee. Omelettes are a great source of high-quality protein, crucial for building and repairing tissues, while supporting muscle health. The combination of protein and complex carbohydrates from his breakfast provides sustained energy throughout the morning.
Snack
As a snack in the afternoon, he likes to have some apple slices with almond butter. Apples are a rich source of fiber, as well as providing a good amount of vitamins, and minerals. Almond butter contains monounsaturated fats, which are healthy fats, helping to lower bad cholesterol levels and reduce the risk of heart disease.
Lunch
He usually has grilled salmon and brown rice with steamed vegetables for lunch, followed by green tea. This meal is wholesome and nourishing, supporting overall health and delivering essential nutrients. It’s also rich in antioxidants, helping combat oxidative stress and neutralise free radicals in the body.
Snack
In the evening, he likes to have greek yogurt with berries and honey as a snack. Consuming a protein-rich snack like greek yogurt helps him feel satisfied and support muscle recovery after physical activity. The combination of protein and fiber from the berries, the natural sweetness of honey helps promote satiety and can aid in weight management.
Dinner
His dinner typically involves grilled chicken breast with salad and some sweet potatoes. This is a well balanced meal, providing Donnie with high-quality protein, essential nutrients and complex carbohydrates. Chicken breast is one of the best sources of lean protein, while it also contains other important nutrients such as vitamins B6 and B12.
Workout Plan
Similar to his diet plan, Donnie Yen’s workout plan is pretty tough, keeping him disciplined and fit. He likes to stay in great shape; training regularly even when not preparing for a physical movie role. His training style and workout intensity has varied throughout his career.
Donnie’s workout plan combines martial arts training with some cardio and flexibility exercises. His daily schedule usually includes hours of sparring, while trying new techniques in martial arts. He also adds some strength training into his routine, focusing on heavier weights to build lean muscle mass and increase overall strength.
A lot of his workouts develop muscular endurance as well as allowing him to burn more calories quicker. He also did role specific training, to improve his performances when acting. Being a perfectionist and detail oriented in his roles, he loves to practice his stunts regularly, often repeating them for hours.
Rest and recovery are equally important in Donnie’s workout routine. He ensures sufficient sleep, incorporates stretching and mobility exercises, and takes rest days to allow his body to recuperate and prevent overtraining.
Here is an example of a daily workout routine:
Warm-Up and Endurance Work
- 10-15 Stretch/ Yoga
- 10-20 minutes of bag work
- Run 20-30 minutes
Strength training
- Dips 3 sets X 15 reps
- Bench press 5 sets X 12 reps
- Tricep kickbacks 3 sets X 12 reps
- Push ups 3 sets X 20 reps
- Pull ups 3 sets X 10 reps
Circuit training
He usually repeats the circuit three times, with a sufficient rest in between each. On days where he isn’t focusing on high intensity he just performs each exercise once.
- Barbell deadlift X 10 reps
- Jumping squats X 10 reps
- Incline dumbbell press X 10 reps
- Dumbbell chest flys X 10 reps
- Clap push ups X 10 reps
- Tricep dips X 10 reps
Abs (core)
- Sit ups 3 sets X 50 reps
- Hanging leg raises 3 sets X 20 reps
- Side bends w/ barbell 3 sets X 20 reps
Breathing
Breathing exercises can enhance both physical and mental health. These exercises can aid in relaxing, resulting in an improved mood and a stronger sense of peace.
- 5-10 minutes of breathing and meditation
Donnie Yen’s diet and workout plan demonstrates the dedication and discipline required to maintain a healthy and fit lifestyle. His fitness program assists him in developing lean muscle mass, improving endurance, and maintaining mental clarity and focus.
It’s also crucial to keep in mind that Donnie’s meal plan may change based on his training schedule and dietary preferences. However, this meal plan includes high-quality protein, healthy fats, complex carbohydrates, and various vegetables and fruits, aligning with his overall dietary approach.
