Eating Like a Roman Centurion – Bringing Ancient Strength to Your Table

The Roman Centurion wasn’t just a soldier – he was a professional fighting man, expected to march for miles, build fortifications, and be ready for battle at a moment’s notice. 

Their strength, stamina, and discipline were legendary – and much of that came from a diet designed to fuel hard work rather than indulgence.

While we’re unlikely to need to march 20 miles with 30kg of kit, there’s something fascinating about recreating the food that kept Rome’s elite warriors going. 

Surprisingly, you can put together a Centurion-inspired menu without exotic or expensive ingredients – just a little historical know-how.

What Did a Roman Centurion Eat?

A Centurion’s daily diet was practical, filling, and based on readily available staples. The Roman army’s food rations focused on:

Grains – Primarily wheat, which was turned into bread or puls (a type of porridge). Barley was used occasionally, especially if supplies were stretched.

Legumes – Lentils, chickpeas, and beans were protein-rich and easy to transport.

Vegetables – Cabbage, leeks, onions, garlic, turnips, and carrots were common.

Fruit – Dried figs, dates, apples, and grapes provided quick energy.

Olives and Olive Oil – Both a staple food and source of fat.

Cheese – Sheep’s or goat’s cheese for extra protein.

Fish and Meat – Meat was a treat, usually pork, goat, or poultry. Salted fish, particularly sardines, was more common than fresh meat in the field.

Vinegar and Wine – Soldiers often drank posca, a diluted vinegar drink, which was safer than water.

Recreating the Roman Soldier’s Kitchen

You don’t need an open fire and clay pots (although it would add atmosphere!) – you can adapt their diet to your modern kitchen with a few simple recipes.

1. Roman Soldier’s Porridge (Puls)

A versatile base, eaten sweet or savoury.

You’ll need:

100g coarse wheat semolina or pearl barley

300ml water or vegetable stock

Pinch of salt

Olive oil

Method:

Bring water or stock to the boil, add the grain, and simmer until thick.

Stir in a splash of olive oil.

For a savoury twist, add chopped leeks and garlic; for a sweet version, stir in dried figs and a drizzle of honey.

2. Lentil and Garlic Stew

A hearty, protein-rich dish perfect for colder days.

You’ll need:

200g green or brown lentils

1 leek, sliced

2 cloves garlic, crushed

Olive oil

Salt and herbs such as oregano or thyme

Method:

Fry the leeks and garlic gently in olive oil.

Add lentils and cover with water or stock.

Simmer until the lentils are tender, season with salt and herbs.

3. Roman Flatbread

Easy to make and perfect for dipping in oil or stew.

You’ll need:

250g wholemeal flour

150ml water

Pinch of salt

Olive oil

Method:

Mix flour, salt, and water into a dough, knead briefly.

Roll into thin rounds.

Cook on a hot dry frying pan for 1–2 minutes per side.

Living the Roman Way

If you want to really immerse yourself in the Centurion’s lifestyle, try these habits alongside the food:

Eat mostly whole, unprocessed foods – grains, beans, vegetables, and fruit.

Use olive oil as your main fat.

Make meat a treat, not the main event – just as the Romans did.

Stay active – Roman soldiers covered serious ground daily, so walking or hiking pairs well with the diet.

Drink water or watered wine rather than sugary drinks.

Why Try It?

The Roman Centurion’s diet was high in fibre, rich in plant protein, and low in refined sugar – exactly the kind of eating modern nutritionists recommend. It’s simple, filling, and based on fresh, seasonal foods. You might not conquer Gaul on it, but you’ll be eating like one of history’s most disciplined warriors.

Final Tip: If you fancy going all-in, serve your Centurion’s feast on wooden platters, eat sitting on a bench rather than a chair, and finish with a handful of dried figs. Ave, kitchenus maximus!

Here’s your One-Week Roman Centurion Meal Plan with shopping list – it follows the foods and cooking styles we discussed, adapted for a modern kitchen but keeping the Roman flavour.

One-Week Roman Centurion Meal Plan

(Adapted for a modern British kitchen)

Day 1

Breakfast: Puls (wheat porridge) with dried figs and honey

Lunch: Lentil and garlic stew with Roman flatbread

Dinner: Grilled sardines with cabbage and leeks, dressed with olive oil and vinegar

Day 2

Breakfast: Flatbread with sheep’s cheese and dates

Lunch: Barley and vegetable soup (carrots, onions, cabbage)

Dinner: Roast chicken thighs with leeks and carrots, served with barley

Day 3

Breakfast: Puls with apple slices and cinnamon

Lunch: Chickpea salad with olives, onion, and parsley, dressed in olive oil

Dinner: Salted pork stew with cabbage and turnips

Day 4

Breakfast: Flatbread with honey and goat’s cheese

Lunch: Lentil and leek stew

Dinner: Baked trout with garlic greens and pearl barley

Day 5

Breakfast: Puls with dried dates and a splash of milk

Lunch: Vegetable and bean soup

Dinner: Roast pork shoulder with cabbage, onions, and flatbread

Day 6

Breakfast: Fresh apple with flatbread and cheese

Lunch: Chickpea and leek stew with olive oil drizzle

Dinner: Grilled chicken with barley pilaf and herbs

Day 7

Breakfast: Puls with dried figs and nuts

Lunch: Lentil stew with carrots and onions

Dinner: Baked sardines with cabbage, leeks, and vinegar dressing

Shopping List – Roman Centurion Style

Grains & Legumes

Wholemeal flour (for flatbread) – 1kg

Pearl barley – 500g

Coarse wheat semolina or bulgur – 500g

Green or brown lentils – 1kg

Chickpeas – 500g

Beans (broad, cannellini, or fava) – 500g

Vegetables

Leeks – 7

Garlic – 2 bulbs

Onions – 6

Cabbage – 2

Carrots – 8

Turnips – 4

Fruit

Dried figs – 300g

Dried dates – 300g

Apples – 6

Grapes (optional treat) – 500g

Protein & Dairy

Sardines (fresh or tinned in water) – 6 portions

Chicken thighs – 6

Pork shoulder or belly – 500g

Trout – 2 fillets

Sheep’s or goat’s cheese – 200g

Fats & Seasoning

Olive oil – 500ml

Honey – 200g

Red wine vinegar – 100ml

Fresh herbs – parsley, thyme, oregano

Salt

Serving suggestion for authenticity: Drink posca (1 part vinegar to 3 parts water) instead of soft drinks, use wooden spoons and bowls, and keep seasoning simple – Romans weren’t big on chilli or heavy spices, but loved herbs and salt.