What does Dave Asprey eat every day? A deep dive into the Bulletproof diet

October 15, 2025 •

4 min read

Known as the 'Father of Biohacking,' Dave Asprey has cultivated a global following based on his Bulletproof lifestyle and diet, which emphasizes eating high-quality fats and avoiding inflammatory foods to optimize performance. So, what does Dave Asprey eat every day to fuel his biohacking goals? It's a structured, high-fat, and strategic approach to nutrition, centered on minimizing toxins and maximizing energy.

Quick Summary

Dave Asprey's daily eating plan, based on the Bulletproof diet, prioritizes high-quality fats, moderate protein, and a strict avoidance of inflammatory foods like grains, sugar, and industrial oils. It incorporates intermittent fasting, with meals structured around carefully sourced meats, vegetables, and specialty products to enhance cognitive function and energy.

Key Points

High-Fat and Low-Carb: Asprey's diet is centered on deriving most of his energy from healthy fats (50-70%) while keeping carbohydrates low to moderate and timed strategically.
Bulletproof Intermittent Fasting: He often skips breakfast, consuming only Bulletproof Coffee (with grass-fed butter and MCT oil) to extend his fast, provide sustained energy, and suppress hunger.
Moderate, High-Quality Protein: Protein from sources like grass-fed meat, pastured eggs, and wild-caught fish is consumed in moderation (~20% of calories) to minimize potential inflammation.
Strict Toxin Avoidance: The diet strictly eliminates inflammatory and toxic foods, including sugar, grains, legumes, and industrial vegetable oils, favoring organic, non-GMO produce.
Strategic Supplementation: A comprehensive regimen of supplements, including minerals, vitamins (DAKE), and collagen, is used to address deficiencies and further optimize bodily functions.
Emphasis on Food Quality: Asprey's diet is a form of 'upgraded Paleo,' focusing intensely on the sourcing and purity of ingredients to reduce toxins like mold (mycotoxins).

Starting the Day the Bulletproof Way

For many, breakfast is a cornerstone meal, but for Dave Asprey and followers of the Bulletproof diet, the morning looks a little different. Asprey famously begins his day with Bulletproof Coffee, a blend of quality coffee, grass-fed butter, and Medium-Chain Triglyceride (MCT) oil. This beverage is designed to provide sustained energy and mental clarity, replacing a traditional, carbohydrate-heavy breakfast. By replacing breakfast with this high-fat alternative, he effectively practices Bulletproof intermittent fasting, extending his overnight fast.

Alternatively, Asprey might opt for a protein and fat-rich breakfast, such as pasture-raised eggs scrambled with butter and avocado. The emphasis is always on high-quality, anti-inflammatory fats and proteins to kickstart the day without the energy crash often associated with sugar and carbohydrates.

A Nutrient-Dense Lunch

Asprey’s lunch is a moderate affair, rich in vegetables and healthy fats, and typically includes a moderate amount of high-quality protein. Examples from his own routine include a large, fresh salad with ingredients like avocado, carrots, and fennel, drizzled with olive oil and Brain Octane oil. For protein, he favors wild-caught fish, such as salmon, for its rich omega-3 fatty acid content. When dining out, he seeks out restaurants that align with his paleo or keto-focused principles. The goal is to feel satiated and energized without the afternoon slump.

A Satiating Dinner

Dinner is when Asprey often incorporates his main protein and some starchy carbohydrates. He focuses on high-quality, grass-fed or pasture-raised meats, such as a rib steak or hanger steak, cooked in healthy fats like grass-fed butter or beef tallow. His protein intake, however, is moderated to about 20% of his total daily calories, as he believes excess protein can have inflammatory effects. The meal is rounded out with a generous portion of vegetables and a limited amount of low-toxin starch, such as sweet potato, squash, or white rice. He prefers to consume these carbohydrates in the evening, as they can help increase serotonin production and improve sleep. Occasionally, for a treat, he enjoys a healthy dessert like his 'Get Some' ice cream made with grass-fed ingredients.

Core Principles of the Bulletproof Diet

Asprey's daily meal plan isn't just about the foods themselves but the strict principles that govern his choices.

High-Fat, Low-Carb: The diet is composed of 50-70% healthy fats, ~20% high-quality protein, and ~20% vegetables and minimal fruit. This macronutrient profile aims to shift the body's primary fuel source from glucose to fat for sustained energy.

Strategic Fasting: Intermittent fasting is a key component, with Bulletproof Coffee helping suppress hunger during the morning fast. He also incorporates a weekly 'protein fast' day, limiting protein to under 25 grams to promote cellular cleansing (autophagy).

Focus on Food Quality: Asprey prioritizes organic, grass-fed, and wild-caught ingredients to minimize exposure to toxins, pesticides, and mold. He asserts that mycotoxins in coffee, for instance, are a significant source of inflammation, which has led him to develop his own brand of mold-free coffee.

Toxin Avoidance: Asprey strictly avoids specific foods considered inflammatory or high in toxins, including:

Sugar and refined carbohydrates
Grains and legumes
Industrial seed and vegetable oils (e.g., canola, soy, sunflower)
Most conventional dairy products, except grass-fed butter and ghee
Processed and microwaved foods

How the Diet Compares to Other Approaches


Feature	Bulletproof Diet	Ketogenic Diet	Paleo Diet
Macronutrient Ratio	High-fat (50-70%), Moderate-protein, Low-carb	High-fat (70-80%), Moderate-protein, Very low-carb	Varied, but focuses on whole foods like meat, fish, fruits, vegetables
Food Quality	Emphasizes organic, grass-fed, and low-toxin foods	Less stringent on food sourcing, focusing on macros	Prioritizes unprocessed, whole foods; avoids grains, legumes, dairy
Intermittent Fasting	An integral part of the lifestyle, especially with Bulletproof Coffee	Often practiced alongside keto, but not a defining feature	Not a core tenet, but compatible with the philosophy
Supplements	Recommends a significant stack of supplements	Supplements may be used, but not as central to the philosophy	Not a core feature of the diet

Strategic Supplementation

Beyond his food choices, Asprey is a proponent of strategic supplementation as a form of biohacking. While he has been reported to take a large number of supplements daily, his recommendations typically start with a few foundational products. These include a broad-spectrum mineral supplement and specific vitamins like DAKE (D, A, K, E) to ensure optimal nutrient absorption and cellular function. Other supplements frequently mentioned or taken include collagen, magnesium, vitamin C, and omega-3s, often derived from krill oil. The entire supplement stack is designed to address potential deficiencies and further optimize physical and cognitive performance.

Conclusion: The Biohacker's Plate

For those wondering what does Dave Asprey eat every day, the answer is a highly curated and structured approach to nutrition. It's not a casual or lenient diet, but a methodically planned routine driven by the philosophy of biohacking. By prioritizing high-quality fats, moderating protein, strategically timing carbohydrates, and strictly avoiding inflammatory foods, he aims to maximize energy, mental clarity, and longevity. The integration of practices like intermittent fasting and a comprehensive supplement regimen further refines this system. While some aspects of his claims have faced criticism, Asprey's dedication to optimizing his nutritional intake remains a central pillar of his biohacking journey.

Learn more about his principles and recipes directly from his platform daveasprey.com.

Frequently Asked Questions

For Dave Asprey, Bulletproof Coffee serves as a breakfast replacement during his intermittent fasting window. The healthy fats from grass-fed butter and MCT oil suppress hunger and provide sustained energy, allowing him to extend his morning fast.

Asprey focuses on high-quality, ethically sourced meats to minimize toxins. He eats grass-fed beef and lamb, pasture-raised eggs, and wild-caught fish. The fat content and sourcing are important, preferring fattier cuts from grass-fed animals.

Asprey is particularly focused on avoiding mycotoxins (molds found in coffee), which he believes are highly inflammatory. He also avoids sugar, gluten, industrial seed oils, most conventional dairy, and other processed additives found in food.

Fruits are consumed in very limited quantities on the Bulletproof diet due to their fructose content, which can impact blood sugar. He prefers low-fructose fruits like berries, lemons, and limes in small amounts.

No, while similar, the Bulletproof Diet places a much stronger emphasis on the quality and purity of food, actively avoiding toxins like mycotoxins. It also specifically incorporates intermittent fasting and a strategic protein intake, which distinguishes it from a standard keto diet.

No, Asprey's approach to eating does not include snacking. He believes that if you need to snack, you did something wrong with your previous meal. The high-fat content of his meals and coffee is intended to keep him satiated for long periods.

Asprey recommends that intermittent fasting be done regularly, though not necessarily every day. He suggests at least three days a week for at least 12 hours as a good starting point, with women potentially needing a different frequency.