What Does Dave Asprey Eat in a Day? A Complete Guide

January 13, 2026 •

4 min read

According to reports, Dave Asprey used biohacking principles to lose 100 pounds without strict calorie counting and has since optimized his health for peak performance. This guide details what Dave Asprey eats in a day, from his signature Bulletproof Coffee to his carefully timed meals.

Quick Summary

A typical day on the Bulletproof diet, as followed by Dave Asprey, emphasizes high-quality fats, moderate protein, and low-carbohydrate vegetables, utilizing intermittent fasting to boost energy and mental clarity. This plan focuses on nutrient-dense foods while avoiding inflammatory toxins.

Key Points

Morning Routine: Starts with Bulletproof Coffee, a high-fat drink with grass-fed butter and MCT oil, to replace breakfast and curb hunger.
Intermittent Fasting: Practices intermittent fasting, delaying his first solid meal until lunchtime to optimize energy and metabolic health.
Midday Meal: Eats a large, satisfying lunch centered on healthy fats like avocado and moderate, high-quality protein such as wild-caught fish.
Dinner Focus: Includes moderate amounts of grass-fed meat and low-carb vegetables, sometimes adding clean starches like sweet potato or white rice.
Food Quality: Prioritizes organic, grass-fed, and low-toxin foods, avoiding grains, legumes, sugar, and processed ingredients.
Strategic Carbohydrates: Consumes carbohydrates in the evening to optimize sleep and replenish energy stores, a technique known as 'carb back-loading'.
Mindful Indulgence: Allows for occasional, high-quality treats like homemade ice cream, viewing processed foods as an inflammatory burden.
Supplementation: Takes a large number of supplements in the morning to support mitochondrial function and anti-aging.

Dave Asprey's Daily Diet: A Blueprint for Biohacking

Dave Asprey's diet is less about deprivation and more about strategic, high-quality eating. As the founder of Bulletproof, his eating plan, known as the Bulletproof Diet, prioritizes healthy fats, moderate protein, and minimal inflammatory foods. His personal daily routine incorporates intermittent fasting and food timing to optimize energy and cognitive function. This detailed look into his day reveals how these principles are put into practice.

Morning Routine: The Bulletproof Coffee Ritual

Unlike many who eat breakfast first thing, Asprey practices a form of intermittent fasting, skipping a solid morning meal in favor of his signature Bulletproof Coffee. This morning ritual is the cornerstone of his daily energy strategy. The coffee is not simply a beverage; it is a meal replacement designed to provide sustained energy and eliminate hunger until lunch.

Here’s what goes into his cup:

Upgraded Coffee Beans: Specially sourced beans tested to be free of mycotoxins, which Asprey believes can cause sluggishness.
Grass-Fed Butter or Ghee: Provides high-quality saturated fat, including beneficial fatty acids like CLA.
Brain Octane Oil: A refined form of MCT oil, this is converted into ketones by the body for quick brain and body fuel.

The Midday Meal: A Focus on Fats and Fiber

Asprey typically eats his first meal around 1:30 PM, ending his morning fast. His lunch is designed to be highly satiating and nutrient-dense, consisting of vegetables and a moderate portion of high-quality protein. He often incorporates healthy dressings and oils to maximize his fat intake.

A typical lunch might include:

A large salad of mixed greens, carrots, and fennel.
Wild-caught fish, such as salmon, for omega-3 fatty acids.
Avocado, a rich source of healthy monounsaturated fats.
A homemade dressing with olive oil, avocado, and Brain Octane oil.

Dinner: Combining Protein and Carbs Strategically

For dinner, Asprey enjoys a similar meal structure to lunch, emphasizing vegetables and grass-fed meat. This is also the time when he may incorporate a strategic portion of carbohydrates, such as rice, sweet potato, or squash. This practice, known as 'carb back-loading,' refuels his energy stores without causing significant blood sugar spikes, especially when consumed well before bedtime. An earlier dinner, around 5:30 PM, also helps improve sleep quality by allowing ample time for digestion.

Snacks and Dessert: Mindful Indulgence

Asprey generally avoids snacking between his two meals. He believes that if your body is signaling a need for a snack, it's a sign that the last meal was unbalanced. However, on rare occasions, he might indulge in a high-quality treat. For dessert, he might have his own recipe for 'Get Some' ice cream, which is made with grass-fed butter, eggs, and Upgraded Vanilla, avoiding conventional sugar. He stresses that occasional, mindful indulgences in high-quality foods are acceptable and not detrimental to health, unlike processed 'gluten bombs'.

Comparison of Dave Asprey's Diet vs. Standard Keto


Feature	Dave Asprey's Bulletproof Diet	Standard Ketogenic Diet
Carb Strategy	Allows strategic, clean-source carbs (e.g., white rice, sweet potato) in the evening, rather than eliminating them entirely.	Aims to maintain very low carb intake (typically under 50g per day) to stay in a constant state of ketosis.
Food Quality	Stresses the importance of sourcing food free of toxins like mycotoxins in coffee and pesticides in produce.	Focuses primarily on macronutrient ratios, with less emphasis on the specific sourcing or potential toxins in food.
Fasting	Intermittent fasting is a core component, typically skipping breakfast with Bulletproof Coffee.	Fasting is not always a mandatory part but can be used to deepen ketosis.
Dairy	Favors grass-fed butter and ghee while limiting other dairy products.	Some versions are more permissive with dairy, including cheeses and creams.
Overall Approach	A biohacking approach focused on optimizing energy, mental clarity, and reducing inflammation by selecting specific, 'upgraded' foods.	Primarily focused on weight loss and metabolic health through the metabolic state of ketosis.

Biohacking Beyond the Plate

Dave Asprey's daily regimen extends beyond food. His commitment to biohacking includes a complex morning supplement routine and targeted activities to boost overall wellness. He has been known to take dozens of supplements daily to stimulate mitochondria and support anti-aging. Additionally, he incorporates other practices like infrared light therapy and neurofeedback to further optimize his biology. For Asprey, food is a powerful tool, but it's just one component of a larger, holistic approach to maximizing human potential.

The Importance of Mindful Sourcing

A key element distinguishing the Bulletproof approach is the emphasis on high-quality, minimally processed foods. Asprey avoids industrially raised meats, farmed seafood, and most grains, legumes, and dairy products due to potential inflammatory or toxic compounds. He prioritizes organic produce and pasture-raised animal products to limit exposure to pesticides and hormones. This mindful sourcing is central to his strategy of minimizing bodily stress and maximizing performance.

Conclusion: Strategic Nutrition for Peak Performance

For those wondering what Dave Asprey eats in a day, the answer is a highly structured, strategic approach centered on quality fats, targeted protein, and clean carbohydrates. His routine is built around intermittent fasting, using Bulletproof Coffee to kickstart his day and a balanced lunch and dinner to fuel his body and mind. By focusing on nutrient-dense, low-toxin foods, he aims to maintain sustained energy, mental clarity, and a lean physique. While controversial and not for everyone, his disciplined biohacking regimen serves as a testament to his belief in the power of nutrition to transform health and performance.

Learn more about the principles of the Bulletproof Diet

Frequently Asked Questions

Bulletproof Coffee is a blend of low-mold coffee beans, grass-fed butter, and Brain Octane Oil (a type of MCT oil). Dave Asprey drinks it to suppress appetite, provide sustained energy, and enhance mental clarity during his morning intermittent fast.

Yes, Dave Asprey practices intermittent fasting. He typically skips breakfast, consuming only Bulletproof Coffee until his midday meal, to reap the metabolic and cognitive benefits of fasting.

A typical lunch for Asprey includes a large portion of organic vegetables, such as a salad with homemade dressing, along with a moderate amount of high-quality protein like wild-caught fish or grass-fed meat.

Yes, Asprey does eat carbohydrates, but in a strategic manner. He includes clean starches like sweet potatoes or white rice during his dinner, a practice known as 'carb back-loading,' rather than eliminating them completely like a strict keto diet.

Asprey believes that modern industrial food contains toxins like mycotoxins in coffee and hormones in meat, which can negatively impact health and performance. He advocates for high-quality, organic, grass-fed, and low-mold foods to minimize inflammation and maximize nutrient intake.

Dave Asprey avoids processed foods, sugar, grains, legumes, and certain dairy products, which he considers inflammatory or containing potential toxins. He also advises against farmed seafood and industrially raised meats.

Yes, on occasion. He avoids conventional, high-sugar desserts but may enjoy his own custom-made, healthier versions, such as 'Get Some' ice cream made with grass-fed butter and natural sweeteners.

No, while similar in being high-fat and low-carb, the Bulletproof Diet has a greater emphasis on food quality, toxin avoidance, and strategic carbohydrate intake. It incorporates intermittent fasting and permits clean carbs in the evening, unlike a standard ketogenic diet.