Derek Hough Shares His “Perfect” Meal for Busy Days

Derek Hough may be one of the most famous dancers in America, if not the world. The 4-time Emmy award winning choreographer for Dancing with the Stars is now a judge of the series, and in the midst of it all, he is preparing for his national holiday tour where he’ll take the stage and showcase his decades-worth of skill.

Safe to say, Hough is a busy man. So we were fortunate to be given the opportunity to chat with him through his recent partnership with StarKist for their Flex with StarKist campaign. This campaign spotlights the brand’s ongoing social media giveaway alongside their ready-to-eat high-protein Creations pouches, featuring beef, tuna, chicken and salmon varieties. It’s a perfect pairing for a star constantly on the move.

In this exclusive interview, Hough shares the importance of protein and hydration in his diet. Plus, read about the no. 1 must-do habit in his workout recovery routine, his favorite quick meal for busy days and more below.

EatingWell: Do you have a go-to breakfast?

Hough: I’ll have a protein shake and add in blueberries, collagen powder or protein powder. And the hydration element of it for me is very, very important. So I always add in something that’s going to really help me stay hydrated, like sea moss. And I love a packed smoothie to get me started for the day.

EatingWell: What about favorite snacks on-the-go or to pack for when you’re on set?

Hough: I’m a simple person. I like nuts or protein bars. Since visiting Hawaii, I’ve been really into macadamia nuts, they’re so good and delicious. And I like cashew nuts, but my all-time favorite is almonds. Just a handful of almonds is delicious. I just love it and they’re so filling.

EatingWell: Favorite quick, nutritious meal you like to make on busier days? 

Hough: A Mason jar salad is fantastic for me, where you pre-make it the night before and then you can just grab them, dump them out and eat them. Having all of the greens and vegetables is also very, very important to me, and then of course, a protein source is crucial. That’s a perfect meal for me if I need something on the go.

EatingWell: Why partner with StarKist for their new Flex with StarKist campaign?

Hough: It’s a perfect partnership for my lifestyle, which is very busy, either choreographing or traveling. I’m going on tour and I’m very adventurous and travel a lot. So having a very convenient protein source is very, very important to me. Their new line has chicken, salmon, beef and tuna, of course. I’m quite a boring eater, if I’m honest, so to have all these amazing flavors on hand is great for me because it definitely brings some variety. 

EatingWell: What’s your favorite way to eat the new StarKist products?

Hough: They’re great for jar salads. It’s easy to put the StarKist chicken or tuna in there; it just completes the whole meal. I think having some sort of protein source at any mealtime is always really important. It’s that anchor of the meal, especially for muscle recovery and repair.

EatingWell: On that note, is protein something you prioritize in your diet?

Hough: Protein is so important in what I do. Being so active, I’m constantly putting my body through vigorous exercise and dancing and going on tour, and that can break down the muscle and put strain on it. Protein is very vital and crucial for the repair of the muscle, for the recovery of the muscle. So I’m very intentional about including protein in every aspect of my day. I’m not going to lie, I’m not the best chef or cook or anything like that. So any sources of protein that are very convenient and easy are literally perfect for me.

EatingWell: What’s something that’s become an essential part of your workout recovery routine that you wish you did earlier?

Hough: I started dancing when I was about 12 years old, and I knew nothing about recovery or anything like that. Later on, I started doing a lot more stretching and warming up, but one of the key things for me is ice. I do ice baths pretty much every single day. And on tour, after every single show. Nonnegotiable, I’m in that ice bath for a good 12 to 15 minutes from my waist down. If I don’t do that, I can barely walk the next day, but when I do, it’s like I have brand new legs. That is something I wish I did a lot earlier.

Also, I think hydration is so important. For me, staying super hydrated is crucial for recovery and repair as well and for energy. So often, we go for caffeine, but we’re probably just dehydrated. We just need to drink more water and we’ll feel better.

EatingWell: What’s your favorite way to stay hydrated?

Hough: Definitely water in abundance. And I’ll put some electrolytes in there that will help me absorb it better.

EatingWell: As you are constantly traveling, how do you stick to a healthy routine?

Hough: That’s a great question. Sometimes you go off track, especially when you’re in the airport and you’re like, “Okay, I’m going to have this food, and I know it’s probably not the best thing for me,” but that’s okay. I think it’s okay to have those times where you have a chocolate bar or you have candy, whatever it is. But for me, at the core of it all is keeping it simple with eating greens, nuts and convenient protein. There’s a great expression: complexity is the enemy of execution. When you keep it simple, it’s easy to eat healthy consistently wherever you are.

EatingWell: Favorite form of “me time” to help unwind after a busy day?

Hough: I love nature. I love the outdoors. Often, I’m in the dance studio all day or in a theater or on set, so I need to be around nature. I think it’s a really grounding thing. I love going on little hikes or walks. My wife and I joke around that we’re old people and going on a walk around the neighborhood is our favorite thing to do. But I also love movies, I’m such a movie buff. I love watching movies and getting lost in the world. I always enjoy that as well.

EatingWell: Any food hot takes?

Hough: I don’t know if this is a thing or not, but I love popcorn with jalapeños. That’s my jam when I go see a movie. I think that a few people have seen me do that and they look at me in disgust because I just eat the jalapeños raw. I love food and I will try anything and everything. But I’m not a bell pepper person. They don’t agree with me.

EatingWell: What does “eating well” mean to you?

Hough: I think eating well is balance. It’s being aware, being proactive and listening to your body. I think it’s not “one size fits all.” Listen to what you respond to or what doesn’t respond to you. It’s being the CEO of our own health because nobody else is going to look after it, except for ourselves. It’s important to be mindful, take control and empower yourself to make the right decisions for you.