UFC Lightweight Champ Khabib Nurmagomedov Diet Plan – Eat Like The Eagle, Fight Like The Eagle

Khabib Nurmagomedov is undoubtedly one of the best MMA artist in the sports history. His ground work on the cage and grappling moves are exceptional, making him stand out in all of his fights. But how does the Russian eagle manage to keep his dominance intact over his opponents? The answer is simple. An effective diet plan and rudimentary training techniques. In order to continue striding higher in the world’s most challenging sport, Nurmagomedov relies basically on the principle of eating well and performing well.


Like most of the children in Dagestan, Khabib Nurmagomedov became found of wresting and martial arts since a very small age. A military person, Khabib’s father too had passion for wrestling since childhood, and also trained in sambo and judo. Keeping his passion alive, Nurmagomedov’s father converted the ground floor of his two-storey house into a gym. Young Khabib was inspired at the students training at the gym and his interest soon shifted from wrestling to martial arts. Initially he found the transition difficult; however, under his father’s tutelage Khabib soon discovered the artist within. The Russian’s passions knew no bounds as he is known to have trained with a bear in order to maximize his fighting potential.  Soon his skills honed making his stance intimidating. UFC approached the Russian artist in 2011 and since then Khabib has transformed into an undefeated, high-octane powerhouse.


Following are a few stats about the Dagestani eagle.

Nationality: Russian

Date of Birth: September 20, 1988

Height: 1.78m

Weight: 155lbs

Reach: 178cm

W/L: 26/0

The Eagle’s Diet

The undefeated lightweight champ is known to opt for simple and clean diet, just like his training techniques. The Eagle likes to keep a check on his weight while constantly trying to improve his strength and stamina. He uses proteins to help his muscles regain strength without having to add on pounds.

According to one of Khabib’s coaches:

“You can’t out train a bad diet… period. Axing processed foods, synthetic sugars, and sodium is common sense. Calories are also considered. If you’re eating more calories than you’re burning, you’re bulking up and you’re not going to make weight.” 

Previously Khabib pulled out of UFC 209 due to his ill-health, a toll played by the unwholesome consumption of processed foods. He reported experiencing liver pains making him exit the much anticipated brawl.

The Russian artist starts focusing on his meals 2 months prior to weigh ins to ensure a good cut.  His pre-weigh in diet comprises mainly of fruits and vegetables with small portions of wheat and meat. Following is the Dagestani pre-weigh in diet plan. However, if you plan to make a weight cut, make sure to include lean protein to keep your body full of strength while making you shed off calories.

Pre-Workout Breakfast

A smoothie made up of 1 cup vegetable leaves, 1 banana, 1 small portion grass-fed whey, pea protein powder or brown rice, mixed with ice and water.

A tsp. of fish oil consumed after drinking the smoothie

Post-Workout Food

1 cup Greek yogurt

2 Tbls. Crushed walnuts

Half cup blueberries


Green Salad large with spinach, cabbage, tomatoes, mushrooms, cucumbers and baby romaine – 1 cup each

1 can Tuna slightly cooked in vinegar, celery, mustard and onions. Occasionally protein can be mixed in the cooked tuna.


2 Red Peppers with a cucumber

3 hard-boiled eggs and 1 yolk


A handful of zucchini or asparagus in olive oil and pink salt

Quarter ounce chicken or turkey, slow cooked or grilled

½ cup black beans with small amount of sodium and Pico De Gallo topping

Although Nurmagomedov is quite active on all of the social networking platforms, he usually doesn’t talk much about his diet. Rather his posts and updates focus on action i.e. his workouts and fights. The Russian believes that cutting of sodium, processed foods and synthetic sugars is the basics of a healthy diet. The next step according to him is to keep a check on how many calories are being consumed and burned. The Russian goes on to add that if the calorie consumption ratio is higher than calorie burning proportion, then the body will put on unhealthy mass.

While the Dagestani uses simple yet healthy foods to keep his weight, his fitness regime consists of basic elements like pulls ups using pull up bars, medicine ball throws and shadow boxing.

Photo: Wall-mounted chin-up, pull-up bar