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Dr. Rhonda Patrick is a fan favorite here at Eat.Move.Hack. We are bringing you some of Dr. Rhonda Patrick’s Diet Ideas so that you can follow more closely to her plan.
First, a bit of background on Dr. Patrick. Dr. Patrick currently works with Dr. Bruce Ames as a postdoctorate fellow at Children’s Hospital Oakland Research Institute. According to her bio page, she “currently conducts clinical trials looking at the effects of micronutrients (vitamins and minerals) on metabolism, inflammation, DNA damage, and aging. In addition, she is investigating the role of vitamin D in brain function and other physiological functions. In February of 2014, she published a paper in FASEB on how vitamin D regulates serotonin synthesis and how this relates to autism.“
Dr. Patrick’s goal is to help encourage the wider public to think about health and longevity. She recognizes that most people suffer from micronutrients, vitamins, and minerals inadequacies. Her research on aging is focused on whether we can make improvements in longevity using proactive preventative approaches, such as her research on aging and whether supplementation can reverse the damage caused by years of a poor diet.
Read on to learn more about recipes that support her research and studies. Enjoy!
Rhonda Patrick’s Diet – Breakfasts
Breakfast Variation #1:
- Scrambled egg topped with tomatillo salsa
- Sautéed Kale + Garlic topped with olive oil, salt, and mustard powder
- Grapefruit
- Avocado oil, for cooking the eggs and kale
Breakfast #2
- Nut & Berry Cereal – including walnut, pecan, and macadamia nuts + blueberries
- Hydrolyzed collagen powder
- Coconut milk
- Flaxseed
- Occasionally she adds almond butter, yogurt, or VSL #3
Dr. Rhonda Patrick’s Diet – Lunches
Lunch #1:
Smoothie #1
Read more about Dr. Rhonda Patrick’s smoothie in our in-depth guide.
Ingredients:
- large kale leaves (8)
- rainbow chard leaves with stems (4-6)
- baby spinach (3 cups)
- carrots (2 medium to large)
- tomato (1)
- avocado (1 large)
- banana (1)
- apple (1)
- blueberries (1 cup fresh or frozen)
- ground flaxseed (tablespoon optional)
- unsweetened flax milled (3 cups)
1/2 of the above in a single serving.
Smoothie #2
Click this link for more information on making version 2. Ingredients:
- Kale (8 leaves)
- Chard (two rainbow chard leaves and stems)
- Spinach (2 cups)
- Celery (2)
- Parsley (8 pieces)
- Carrot (1 large)
- Tomato (1)
- Apple (1)
- Lemon (1)
- Frozen organic blueberries (1-2 cups)
- Avocado (1)
- Hydrolyzed collagen powder (1/4 cup)
- Water (2 cups of water)
Lunch #2:
- Avocado topped with lemon juice and Wild Alaskan Salmon Roe
- Side of sauerkraut
Dr. Rhonda Patrick’s Diet – Dinners
Dinner #1:
- Cooked vegetables or sauteed spinach
- For protein, baked wild Alaskan salmon or grass-fed fillet steak
#2
- A large salad packed with greens
- Again, for protein, often baked wild Alaskan salmon or grass-fed fillet steak
Dinner #3
- Chicken bone soup with vegetables and spices
Dr. Rhonda Patrick’s Diet: Motivations for Her Food Choices
Dr. Rhonda Patrick, a renowned cell biologist, approaches her diet with the goal of optimizing brain health, longevity, and overall well-being. Here’s an overview of her food choices and the nutritional benefits they provide.
Breakfast #1: Scrambled Eggs with Kale & Garlic + ½ Grapefruit
Eggs
Eggs are an excellent source of choline, a nutrient converted into acetylcholine, a key neurotransmitter for brain function. Plus, they’re delicious and versatile!
Sautéed Kale & Garlic
Kale is rich in lutein and zeaxanthin—powerful carotenoids that protect your eyes from blue light damage. Garlic complements kale not just in flavor but also in brain-boosting properties. Together, they’re a nutrient-packed duo to keep you sharp.
Tomatillo Salsa
Tomatillo salsa adds flavor and health benefits. Tomatillos are rich in tomatine, a compound that supports muscle mass. This tasty topping enhances both the taste and nutritional profile of your breakfast.
Grapefruit
Grapefruit is a powerhouse fruit, brimming with ferulic acid, which has anti-inflammatory and anti-carcinogenic properties. Enjoy it fresh, roasted, or even blended into a smoothie—it’s a versatile addition to any meal.
Avocado Oil
This oil is packed with healthy fats and has a high smoke point, making it a versatile and nutritious cooking option.
Mustard Powder
Sprinkle mustard powder on vegetables or salads for an extra kick. It helps convert glucosinolates into isothiocyanates, compounds with numerous health benefits.
Breakfast #2: Nut & Berry Cereal
For a sweet and crunchy breakfast, mix nuts, berries, and milk of your choice. Almonds, walnuts, or macadamia nuts are excellent options, while almond or coconut milk adds a creamy touch. You can also include raw cacao nibs, nut butter, or unsweetened coconut for variety.
This meal provides healthy fats, essential minerals, and anti-aging vitamins from the berries, ensuring you start your day energized.
Probiotic Boost with VSL#3
Dr. Patrick adds VSL#3 sachets to her diet to support gut health. Each serving contains 450 billion active probiotic cells, promoting a healthy microbiome.
Lunch #1: Nutrient-Packed Smoothies
Dr. Patrick’s smoothies often feature kale, chard, spinach, and avocado as their base. These leafy greens and healthy fats ensure a high intake of essential vitamins, minerals, and antioxidants. Explore her smoothie recipes here.
Lunch #2: Avocado with Salmon Roe and Sauerkraut
Salmon Roe
Salmon roe is a brain health superfood, rich in omega-3 fatty acids. It’s also delicious and pairs well with creamy avocado.
Sauerkraut
Adding sauerkraut introduces probiotics, supporting optimal gut health. This meal is not only visually appealing but also packed with nutrients for a healthy immune system.
Dinner #1: Cooked Vegetables & Baked Wild Alaskan Salmon
Cruciferous Vegetables
Incorporate cruciferous vegetables like broccoli, Brussels sprouts, and bok choy into your meals. These veggies are nutrient-dense and can be enhanced with mustard powder to unlock more health benefits.
Folate in Green Vegetables
Cooked spinach and other leafy greens are excellent sources of folate, which supports DNA repair and cell regeneration. Folate also protects telomeres, biomarkers of aging, and promotes stem cell growth.
Wild Alaskan Salmon
Salmon is a fantastic source of EPA, an anti-inflammatory fatty acid that promotes brain health and slows cognitive decline. Enjoy it roasted, smoked, or grilled for a tasty, healthful dinner.
Dinner #2: Large Salad & Grass-Fed Filet Steak
Big Salad
Create a micronutrient-packed salad by combining different greens, like arugula, spinach, and kale. Add a dressing with apple cider vinegar for its gut health benefits.
Grass-Fed Steak
For a protein boost, add grass-fed steak to your salad. It’s rich in iron, B12, and zinc, all essential for energy and overall health. Alternatively, you can opt for salmon to enjoy omega-3 benefits.
Conclusion
Dr. Rhonda Patrick’s diet prioritizes nutrient density, brain health, and longevity. Whether it’s her time-tested smoothies or a balanced meal of salmon and greens, her choices are grounded in scientific research. Incorporate these principles into your meals to fuel your body and mind.
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