The original Bruce Lee Diet article, by Jon Wade
Bruce Lee is famous for his devotion to martial arts and his great abilities in this field. He was not only an exceptional martial artist, but also a serious bodybuilder. He firmly believed that diet and nutrition played a very important role in achieving his objectives. However, he was not an expert in nutrition, he gained most of his information from bodybuilding magazines and experimented with different supplements in addition to eating a well balanced healthy diet. For Bruce Lee a good diet was one that provided him with the energy and nutrients to maximize his physical training.
The following diet rules are based on what is known about Bruce Lee’s daily eating regime. There are many references to “The Bruce Lee Diet”, but really such a diet simply attempts to replicate Bruce Lee’s dietary and eating patterns, as well as his fitness regimes, to try to attain a physique similar to that of Bruce Lee. Bruce Lee’s diet and exercise regime meant that he had close to zero percent body fat. Following this diet regime could help you to lose weight as well as improve muscular growth.
Bruce Lee Diet Rule 1: Avoid Refined Flour
Generally Bruce Lee avoided refined flour. So, he did not eat many baked foods such as biscuits and cakes, which he described as being “empty calories“. It is worth mentioning that today many people attribute irritable bowel syndrome to the excess consumption of refined flours. His philosophy was not to consume calories that did not provide some benefit to the body.
This approach to eating is very similar to that of the Buddhist scriptures, which states:
“You must learn to be moderate in eating, and eat only enough to remain healthy, and fit for trance. For excessive food obstructs the flow of the breath as it goes in and out, induces lassitude (lack of vitality), sleepiness, and kills all valour. As too much food has unfortunate consequences, also starvation does not lead to efficiency. For starvation drains away the body’s volume, lustre, firmness, performance and strength. You should take food in accordance with your individual capacity, neither too much nor, from pride, too little.” From Buddhist Scriptures (amazon.com), edited by Edward Conze (1959).
Bruce Lee Diet Rule 2: Chinese Food
Bruce Lee enjoyed Chinese food, as he felt that western food was often too bland. Some of his favourite Chinese dishes were beef in oyster sauce and tofu. However, he loved to eat steak and liver too, but overall preferred the more balanced approach of Asian dishes. He felt that often Western food placed too much emphasis on protein and fat and not enough on carbohydrates from vegetables, rice, pasta etc.
Bruce Lee Diet Rule 3: Avoid Dairy Food
Bruce Lee did not like dairy food, and only ate dairy as part of protein drinks, usually using powdered milk instead of fresh milk. This rule only helps to reduce total energy intake. Calcium from dairy has been found to help reduce the amount of fat that is digested (see Weight Loss Tip 7).
Bruce Lee Diet Rule 4: Smaller Portions and More Meals
For Bruce Lee concentration on the type of foods eaten were not the only important consideration, the size of portions and number of meals were just as important. Bruce Lee would usually consume four or five smaller meals a day rather than a couple of large meals, plus some healthy snacks such as fruits.
Today bodybuilders often follow similar eating habits, eating high protein meals approximately every four hours to ensure the body has a good supply of proteins to help build and repair muscle tissue. Eating more often than every four hours can put too much pressure on the digestive system, leading to indigestion. This is another reason why constant snacking is not good for you.
Bruce Lee Diet Rule 5: Drink Protein Drinks
Bruce Lee consumed one or two protein drinks every day, plus fruit smoothies too. Although his protein drinks varied, they generally consisted of:
- Non-instant powdered milk – which is reported to have a higher concentration of calcium than other forms of powdered milk
- Eggs – sometimes with the shells
- Wheat germ / wheat germ oil
- Peanut butter
- Banana
- Brewers yeast (contains concentrated B vitamins, which are essential in the release of energy from carbohydrates).
- Inositol supplement (Inositol is found in many foods, particularly in cereals with high bran content. Inositol plays an important part in the health of cell membrane, in particular the specialized cells in the brain, bone marrow, eyes and intestines. The function of the cell membrane is to regulate the contents of the cell, which makes effective functioning of the cell possible).
- Lecithin – taken in granular form. (Lecithin is a mixture of glycolipids, triglycerides, and phospholipids. It is needed by every cell in the body and is a key building block of cell membranes; without it, they would harden. Lecithin protects cells from oxidation).
All ingredients would be mixed thoroughly in a food blender. Bruce Lee suggested that for better results (i.e. for gaining more muscle mass quicker) milk and cream can be added too.
Please bear in mind that the supplements Bruce Lee took were popular when he was researching bodybuilding during the 1960’s and early 1970’s, these supplements may now be superseded by new ones producing better results. Also bear in mind that all supplements may have side effects if taken to excess. It is best to check with your doctor/GP before starting a bodybuilding diet.
Bruce Lee Diet Rule 6: Take Dietary Supplements
Bruce Lee also took many mineral and vitamin supplements. Today there is a much greater variety of supplements on offer than there were when Bruce Lee was training. Knowledge about how different supplements interact and benefit us has advanced a great deal since the 1960’s, as a result there may be better and more efficient supplements available than the ones listed below. However, here are some of the supplements Bruce Lee is known to have taken:
- Vitamin C
- Lecithing granules
- Bee Pollen
- Vitamin E
- Rose hips (liquid form)
- Wheat germ oil
- Natural protein tablets (chocolate flavour)
- Acerola – C
- B-Folia
Bruce Lee Diet Rule 7: Increase Carbohydrates by Juicing and Blending
Bruce Lee knew that carbohydrates are essential for people with very high activity levels. It was for this that he regularly consumed fresh fruit and vegetable smoothies. Fruit and vegetables provide the richest source of carbohydrates, so Bruce Lee would often make juices/smoothies comprising of carrots, celery, apples, bananas and some parsley.
Usually carrots would make up one half of the contents of the drink, the remaining being split between the other fruits and vegetables. He also sometimes used green leafy vegetables, again with a large proportion of carrot juice to help offset the bitterness of the green leafy vegetables. Bruce Lee was ahead of his time hear, as these are the basic rules applied in our articles on weight loss today.
Juicing fresh fruit and vegetables is a great way to consume high quality carbohydrates. Juicing allows the body to assimilate many nutrients more easily. The enzymes in the juiced vegetables are also organic catalysts that increase the rate at which food is broken down and absorbed.
Many enzymes are destroyed when vegetables are cooked, especially if boiled, therefore consuming raw fruit and vegetables is best. Some nutritionists suggest that for better health and more energy, approximately half of the carbohydrates consumed should come from raw fruit and vegetables.
Bruce Lee Diet Rule 8: Eat Honey and Ginseng
Bruce Lee often drank a Royal jelly and ginseng drink to give him a quick boost. These drinks are very small, and provide a very quick release of energy. Royal jelly contains B-complex vitamins, including a high concentration of vitamin B5 (pantothenic acid) and vitamin B6 (pyridoxine), acetylcholine, hormones, and eighteen amino acids. It also contains trace of many minerals, trace amounts of vitamin C, some enzymes, as well as antibacterial and antibiotic components. Contrary to claims by many of those promoting its use, vitamins A, D, and E are completely absent from royal jelly.
According to Traditional Chinese Medicine (TCM) Ginseng promotes Yang energy, improves circulation, increases blood supply, revitalizes and aids recovery from weakness after illness, and stimulates the body.
Bruce Lee Diet: Sample Meals
Obviously Bruce Lee’s diet would have varied greatly during the 1960’s and early 1970’s as his training methods evolved, but here is what is possibly one of his typical days meals:
Breakfast
- Food: A bowl of muesli cereal, comprised of whole grains, nuts, and dried fruits, plus 2% milk (semi skimmed).
- Beverage: Orange Juice and/or tea.
Snack
- Juice or Protein Drink: Protein powder, non-instant powdered milk made with water or juice, eggs, wheat germ, bananas, peanut butter. Brewer’s yeast was frequently added.
Lunch
- Food: Meat, vegetables, and rice.
- Beverage: Tea.
Snack
- Juice or Protein Drink: see ingredients for morning-snack protein drink.
Dinner
- Food: Spaghetti and salad, or another meal of rice, vegetables, and meat, chicken, or seafood.
- Beverage: One glass of 2% milk and/or tea.
Reference:
- The Art of Expressing the Human Body by Bruce Lee and John R. Little. Tuttle Publishing. 1998. ISBN-10: 0804831297. (available from Amazon.com)
More Information on Bruce Lee
- Bruce Lee Workouts
- Jeet Kune Do Training and Skills
- Bruce Lee dieta – Ver versão portuguesa
Sean, the bulk of the information is derived from the referenced book, The Art of Expressing the Human Body. The information on what Bruce ate was provided by Linda Lee who prepared most of his meals, and she certainly says that he ate meat. To quote from the book: “the family often ate meals consisting of rice, vegetables, and meat, chicken, or seafood” and goes on to say that “beef in oyster sauce, one of Lee’s personal favorites.” Also, he ate a lot of steak, Linda recalls that “Bruce was fond of steak….. for a while had liver once a week”.
So, in answer to your question, the “known” information comes from Linda Lee, was published in The Art of Expressing the Human Body in 1988 by Tuttle Publishing. Bruce was definitely not a vegetarian. Some people just make things up without doing any research in an attempt to cash in on his name. Feel free to put them right!
Where did this “known” information come from? I read earlier that Bruce Lee was a vegetarian.
Wow! Ithink that is a great diet! I have a thyroid problem and I gained a lot of weight and that diet is pretty much how I lost my weight, sad to say I gained weight over the summer again, not as bad as last time and I am looking to a diet like this again, my father taught how to eat like this and what inspired me, needsless to say he was a homeless man at one time to
Have the book, The Art of Expressing the Human Body. Fantastic resource. I have never been out of shape,I am a very lean individual. mind and body development has always been important to me. Bruce Lee s mannerism, philosophy and way of life is great path to try to follow and create your own. It has worked for me very well providing amazing results, and continuing.
another great resource if you are a follower and/or have the desire to learn even more about Bruce and his philosophy read the book “Bruce Lee, Artist of Life” provides better understanding, and gets you closer to knowing the man Bruce Lee truly was
I’m a bit confused about the dairy.
The rules say, “Bruce Lee did not like dairy food, and only ate dairy as part of protein drinks…” But the sample meals show milk at breakfast with the muesli and then another glass with dinner.
So he had up to two glasses per day? Seems like a lot for someone who didn’t like dairy.
I think he tolerated semi-skimmed milk, will check.
I dont like dairy food, although I do pertake of it to have the desired results….
Thanks so much for the info and for providing the solid reference you used. No one would know better than Bruce’s wife. I’ve already used it on in response to a video of Alicia Silverstone mentioned Bruce Lee as an of a vegetarian super-athlete. Thanks for helping to put them right! :-)
Bruce Lee was certainly not a vegetarian. He was known for eating raw eggs and raw beef as part of his protein regimen. Bruce Lee’s wife and daughter have both talked about his dietary routines and workout regimen and it has been covered in numerous documentaries on his life.
if that is from Bruce lee than i believe it
I’m really really thankful for this site for providing the info about Bruce Lee’s diet which I was eager to know for months. Now I’m looking forward to apply on my life too. Thank you
I’ve tried this diet and I’ve lost 20 pounds or something.
This in two months time. don’t forget to exercise, by the way…
Well done Serdar! Excellent news. What exercise have you been doing?
I have purchase the Book of the art of expressing the human body, so far great. I’ve been a Bruce Lee fan since I was 6yr old. I finally met someone to help me and teach me Jeet kwon Do, some day dream to be around the school he had started, and start one, also here in MA.
Hi Brando. Bruce really is an amazing inspiration. His devotion to his art was extraordinary. I wish you the best of luck in your training. Read that book and then read it again. The workouts in there will help you to build on what you learn in class. The nutrition advice is still relevant today, in fact very similar to the “caveman diet” that many celebs are doing now.
I’m wondering if the royal jelly supplements somehow combined with the pain medication he took and contributed to the allergic reaction which took his life. Royal jelly can cause anaphylaxis in some people. Just a thought.
Bruce Lee the fittest man on earth hands down what a inspiration he was and still is looking forward to putting his diet to good use. chur peace love happiness enjoy your life and remember to laugh :)
I do not think Bruce was vegetarian but I do think if he had lived a longer life, he would have been eventually. He always was always a student of life and in constant evolution for the truth. There is no way he would neglect the last 40 years of science that shows how better a vegan diet is for everyone, especially for athletes.
It says that Bruce Lee used smaller portions. Can anyone give an example of these portion sizes? How many cups of rice? Of vegetables? Of meat? And what kind of meat did he consume? because my school offers an “Asian Line” offering rice or noodles, vegetables, and a choice of teraki, mandarin, and orange chicken. So I was just thinking that that’s perfect
Avoid white rice and noodles. Bruce did not share the size of his portions. He focused on ingredients. Back in his day portions were generally a sensible size,. not like the massive plates people serve now.
BRUCE LEE WAS A VEGETARIAN !!!!
Why do you think that Rock? Linda Lee says he ate meat, is she lying?
Bruce lee is the best martial artist of all times. He was unigue and the founder of jeet kune do. He was a very handsome man, and his films are classics. His body was perfect and fantastic!!!! I have never seen another person with that body. Bruce lee is my hero, and I am very sad because of his tragic death, Bruce Lee, I love you!!!!!!
Bruce, was the ultimate thinker when it came to life and martial arts.
Bruce Lee was not a vegetarian to some of the people that assumed. Here read the book “The art of expressing the human body” Than you’ll see where this info came from and many more. – Osu
Thank you for this information. Master Lee was an early inspiration to me. I’ve read his JKD book, studied & practiced his techniques in the course of learning Northern Shaolin Praying Mantis Kung Fu; of which I earned a red belt by the age of 21. I never tire of reading about him and/or watching his movies. I continue to learn from him.
I really enjoyed reading this info on Bruce’s diet. Bruce Lee to me is my hero. Somone who was real and put so much in to life and everthing he did. All these years later and we still look up at him. If there is a GOD I’m sure that Bruce is up there with all the masters. RIP Bruce. From your loyal beliver. Dallas. Brisbane Austrailia.
I am going to follow this diet and see if my six pack shows up.
Hi I’m a teenage martial artist and this summer I am working at a water park. I really wanna follow the Bruce lee diet/exercise except at the water park for lunch they only have burger/fries, chicken strips/fries, pizza/fries and so forth. Is there something I could pack and take to work that would stay fresh, follow this diet, and taste good? Please respond! Thanks!
You could take a small wholemeal sandwich with salad, or have a good breakfast then just eat some fruit for lunch (bananas, apples, oranges will all provide energy). Or you could prepare a small pasta salad. If you have a microwave you can use then you can take a healthy stew and heat it up.
Bruce Lee did have an incredible body and outlook. His power to weight ratio was incredible. Holding out 35kg in front arms locked for 20sec weighing 64kg is VERY impressive. Ive never met anyone else who can do that! Even at 100kg i couldnt quite do it, the core strength and delt strength you need is very surprising! Motley id also suggest to skip the microwave. Bruce wouldnt have liked them once he found out what they do to life forms! A wholegrain sandwhich with salad and natural peanut paste would make a good portable meal no need for refrigeration :)
ZAC
Bruce Lee’s thinking, training, n kung fu beyond us 1000 year …. thx u lee xiao loong.
I Would Just Like To Say Thankyou For Being My Hero Bruce.You Continue To Inspire Us All With Your Life Long Dedication To Martial Arts.Even Now Your Spirit Remains Here With Us Guideing Us To The Root From Which The Beautiful Flower Blossoms.
bruce lee used powdered milk and was not a vegetarian raymond chow speak of him eat meat daily raw and blending it but also prefered meat for his protein cooked as well
since i am vegetarian , how can i replace non vegetarian food items like beef etc. in bruce lee’s diet?
Eat soy products, tofu, nuts, seeds, pulses, eggs, whey supplements.
oh thank you..!sir
can i know which books should i read to know fully(exactly) about bruce lee….please…….
“The Art of Expressing the Human Body“, you can read a review here – the last item on that page before the comments.
how much percentage of fat did bruce lee’s body contain? And in the book you suggested is there full ,detailed information about bruce’s workouts,diet and philosophies ?
Depends how to define “full”. There is certainly a lot of information. For philosophies there are better books, such as Tao of Jeet June Do and Striking Thoughts. If you want to learn a lot about Bruce Lee get all the good books that you can. Between them you may get a “full” picture of Bruce Lee.
as for % body fat, not a lot – about 5-7% I think.
i am 17 now can i start weight training?
Hi laksh, of course you can. Arnold Schwarzenegger began to weight train at the age of 15 years old.
some people tell that we stop growing height if we start weights before 18 is that true?
No, that is complete nonsense Iaksh. Just take care if you are young as your spine will not be fully developed. Do not do the heavy squats and deadlifts, stick to the bench exercises and curls, presses etc.
oh thank you….!
hi ……..can u suggest me a “bruce lee” diet as i am 17 now and suitable workouts……i want to be totally fit as billy i.e. bruce lee . As i have joined kung fu few months before……
And important thing is that i am a vegetarian .
Hi Laksh, adopt the one that is here. Ensure that you get plenty of proteins, so eat more eggs, pulses, nuts, tofa etc. and consider taking a whey supplement.