Peter Attia

Peter Attia is the founder of the Peter Attia diet. In his 2011 blog post, he described his own personal diet. What does he eat daily? What supplements does he take? Here is an overview of it.

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Peter Attia and his diet

Peter Attia founded the Peter Attia diet for his patients. He shared with his followers his own personal diet in a blog post in 2011. But he added that his diet keeps evolving with the latest research in the field. He also revealed that he was in nutritional ketosis and healthy.

His daily calorie intake per day is around 4000 to 4500 calories. His carbs intake in a day amounts to 30 to 50 g while his protein intake is high at 120 to 140 g per day. Moreover, daily he consumes around 400 to 425 g of fats. And he drinks a gallon of water in a day.

Peter Attia
Peter Attia (Source: Tim’s blog)

Talking about his fear while sharing his diet, he said:

I can’t believe I’m about to do this… I just have this horrible feeling someone is going to attempt to replicate this, bite-for-bite, for no good reason. Please refrain. Remember, this is what I eat because of how my body works.”

His personalized food menu in 2011

For lunch, Peter takes a large bowl of salad. This comprises of Romaine lettuce, kale, tomatoes, carrots, cucumbers, mushrooms, olives, tuna or chicken breast, olive oil, lemon juice, white vinegar, and almond slivers. Moreover, he takes 7 hard-boiled eggs, one avocado, 2 oz of cheese (or 2 liters of the Peter Kaufman super starch shake with heavy cream), unsweetened almond milk, one packet chocolate super starch, 2 tbsp of almond butter, 20 g of Biosteel whey protein, and also frozen strawberries.

Peter Attia
Peter’s diet (Source:

For dinner, he has either a huge bowl of salmon salad with berries for dessert, or an omelet of six eggs, broccoli and almond butter, or two plates of stir fry of peppers, carrots, broccoli, zucchini, squash and mushrooms with sauce and Greek yoghurt, or 8 oz of steak or salmon with a huge salad, or seaweeds salad with sashimi, and a California roll.

And for snacks, he prefers a cup of nuts such as eating macadamia nuts. These have healthy fats in them. Or he takes an apple that is covered in nut butter.

Peter’s supplements

He takes the following supplements:

-Magnesium 400 mg per day as magnesium sulfate and magnesium oxide in order to conserve potassium. And in 2018, he started a slow-release supplement called Slow-Mag in the morning.
-L-threonate, for magnesium transport to the brain.
-Methylated B vitamin complex, for his genetic mutation due to which he is unable to process folic acid.

Peter Attia
Peter’s diet (Source:

-Medium-chain triglyceride (MCT) oil at the dose of 30 ml each morning to enhance his ketosis
-Omega-3 fish oil at the dose of 10 mL with dinner daily for heart health and as an anti-inflammatory.
-The amino acid glutamine and BCAA for muscle mass .
-Vitamin D3 for bones and muscles

Also, read Tim Spector states that exercise alone cannot cause weight loss!

Moreover, he also takes a few other supplements for good and adequate sleep.