Dr. Rhonda Patrick is an esteemed cell biologist who specializes in healthy living and longevity. In her latest effort, shared via YouTube on November 26, 2024, she broke down her high-protein diet for optimal nutrition.
With years of experience in academia, Dr. Rhonda Patrick has become a trusted source of knowledge for those within the fitness community. Citing studies and scientific data, she presents relevant and crucial material on how to enhance health, nutrition, and physical fitness.
Her FoundMyFitness YouTube channel houses over 277,000 subscribers, where she offers her latest opinions and research on health and wellness. Fans have long wondered how she approaches her diet so she took them up on the opportunity, shedding light on the specific foods she eats, as well as her approach to time-restricted eating.
Dr. Rhonda Patrick’s High-Protein Full Day of Eating for Optimal Nutrition
Find her meals below:
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Breakfast
- Boiled Eggs/Scrambled Eggs
- Arugula
- Feta Cheese/Cheddar Cheese
- Spinach
- Kefir Smoothie/Kale Berry Smoothie
Her typical breakfast is comprised of high protein. She also likes this dish to be ‘gut health-promoting.’
“Typically for my breakfast, I always try to go high protein. I combine that with something that I would consider gut health-promoting.
Examples are I usually do either boiled eggs or I’ll do scrambled eggs and I’ll do my scrambled eggs with some arugula and a little bit of feta cheese. Or I’ll do some scrambled eggs with some spinach, cheddar cheese, but I usually try to do high-protein.”
In addition to eggs each morning, Dr. Patrick enjoys a Kefir smoothie or a kale-berry smoothie.
“I’ll combine the eggs with either a Kefir smoothie with some berries. Or I’ll combine it with a kale, berry, avocado smoothie. Most of the time, I’m having eggs and some kind of smoothie, Kefir or kale berry, the Kefir one also has berries, so berries are in both of the smoothies.”
“Mostly I focus on the high-protein,” she adds.
Although Dr. Patrick practices time-restricted eating, she doesn’t skip meals.
“What are some other go-to’s that provide optimal nutrition? Okay, so like I said, I do time-restricted eating, and a lot of people that do time-restricted eating for whatever reason decide they are going to skip meals.
They’ll skip breakfast to increase their fasting window. I don’t do that. I eat breakfast. I don’t skip dinner. I don’t skip meals for the most part.”
Lunch
- Sardines/Wild Alaskan Salmon/Mackerel
- Avocado
- Lemon
- Nuts
- Apple
- Quinoa Salad
- Spinach
- Broccoli
Sometimes her lunch is more of a snack, which typically includes sardines and avocado. However, she occasionally switches the protein option for wild Alaskan salmon or mackerel.
“Lunch I sometimes do high-protein. Sometimes it’s kind of low protein and it’s a little more of a snack kind of thing. It depends on what I’m doing. Sometimes I’ll do lunch, I’ll have sardines and an avocado. Definitely, if I’m doing a keto round, I do sardines and avocado for lunch or mackerel. I do mackerel as well or sometimes I’ll do that canned wild Alaskan salmon so I’ll do that with some lemon.”
“Or I’ll do some nuts, apple slices, and a little bit of cheese with the apple slices or sometimes I’ll do quinoa salad with some spinach and maybe some broccoli in there.”
Dinner
- Grilled vegetables/salad
- Alaskan salmon/Cod/ Mahi Mahi/Chicken Kabobs/Chicken Thighs/Filet Mignon
Her dinners primarily consist of protein and vegetables. If she doesn’t have a salad for dinner, she consumes grilled vegetables.
“Dinner is also protein and veggies. So for dinner, if I had a salad for lunch, then I’ll do grilled veggies for dinner. If I didn’t have salad for lunch I’ll probably do a big salad for dinner but I always have either grilled veggies or salad on the side.”
Most of the time her protein source is salmon, but she also eats cod, mahi mahi, chicken kabobs, chicken thighs, or filet mignon for her last meal of the day.
“My protein examples include, I’ll bake some salmon in the oven. In the oven I usually do wild Alaskan salmon or I’ll do some cod sometimes or some mahi mahi sometimes.
Most of the time I do salmon. I also do chicken kabobs or chicken thighs for my protein source for dinner. Or I’ll do a filet mignon or sometimes I’ll stir-fry my chicken with the veggies if I’m doing the grilled veggies but again, it’s mostly like a protein veggie combination for dinner for me,” she states.
In addition to revealing the types of food she tends to eat, Dr. Rhonda Patrick also unveiled the daily supplements she takes to enhance her workouts and health. From sleep, and training recovery, to muscle building, Dr. Patrick makes it a point to stay on top of her wellness.
High-protein diets can be effective not just for muscle-building but for healthy living. With several protein and vegetable options, Dr. Patrick keeps her plate and palette fresh for everyday life.
Watch the full video from the FoundMyFitness Clips YouTube channel below:
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