The Bulletproof Diet Roadmap
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THE BULLETPROOF DIET ROADMAP HOW MUCH TO EAT PERCENT OF TOTAL CALORIES BEVERAGES ORGANIC VEGGIES OIL & FATS NUTS, SEEDS & LEGUMES PROTEIN Prebiotic fiber from all sources: 10% or more filtered water, mineral water asparagus, avocado, bok choy, coconut oil, pastured egg yolks, coconut Grass-fed beef and lamb, BULLETPROOF in a glass, Bulletproof Coffee broccoli, brussels sprouts, krill oil, grass fed animal fat pastured eggs and gelatin, and marrow, avocado oil, fish oil, (black or with Brain Octane oil), cauliflower, celery, cucumber, coconut flour, raw pistachios colostrum, Pastured collagen FATwater fennel, olives, cooked kale, grass-fed butter & ghee, sunflower protein, CollaGelatin™ Good Oils & Fats (50-70%) cook collards lecithin, Brain Octane oil, Cocao Butter, Dark Chocolate, XCT Oil almonds, cashews, chestnuts, water with lemon/lime, green tea hazelnuts, macadamia, pecans, low-mercury wild fish such cabbage, lettuce, radishes, walnuts, sunflower seeds as anchovies, haddock, spinach, summer squash, tap water with lemon/lime, palm oil, palm kernel, extra-virgin petrale sole, sardines, The Right Veggies (20%) zucchini, cilantro, artichokes, fresh brewed iced tea olive oil, pastured bacon fat, sockeye salmon, summer butternut squash, zucchini, almond flour, cashew flour, no upper limit (unsweetened), fresh nut street-grade MCT oil flounder, trout, Grass-fed whey summer squash and winter pecan flour, walnut meal/flour, milk, raw grass fed A2 milk squash, green beans, green nut butters (except peanut), SUSPECT non-GMO soy lecithin onion, leeks, parsley sunflower seed butter, pine nuts pastured pork, clean whey kombucha, raw milk, bottled isolate, pastured duck & iced tea (no sugar added), fresh Non-inflammatory Protein (20%) butternut and winter squash, duck & goose fat, grain-fed roasted pistachios, sprouted goose, hemp protein coconut water, coconut water green beans, green onion, butter & ghee legumes, brazil nuts, garbanzo (bottle/boxed), bottled nut leeks, parsley, carrots beans, hummus, dried peas, factory farmed eggs, milks, untested black coffee, factory chicken fat, safflower, most legumes (dried beans pastured chicken & turkey raw grass fed A1 milk Fruit/Starch (5%) eggplant, onion, peas, peppers, sunflower, canola, peanut, soy & lentils), peanuts, flaxseed, shallots, tomatoes, mushrooms, cottonseed, corn, and vegetable chia seed heated whey, freshly squeezed fruit juice beets oils, flaxseed oil factory-farmed meat soy, soy nuts, corn nuts pasteurized milk raw collards, raw chard, margarine and other artificial high-mercury or farmed TOXIC raw kale, raw spinach, trans-fats, oils made from seafood,rice & pea protein soy milk, packaged juice, diet corn (fresh off the cob) GMO grains, commercial lard drinks, soda, sweetened drinks, soy protein, wheat protein/gluten, aspartame drinks, sports drinks all other corn (except fresh), beans, cheese & other WHEN TO EAT AND FAST canned veggies, soy pasteurized or cooked dairy (except butter) Use this section of the Roadmap as a rough proportional guide. When in doubt, cover your plate with vegetables, add a few ounces of grass-fed meat and a generous amount of clean fats like butter, Brain Octane Oil, or ghee. The Simple Bulletproof Diet to Reduce Body Fat and Boost Your Energy Bulletproof Coffee Fruits or Starch DAIRY STARCH FRUIT SWEETENERS COOKING Protein* organic grass-fed butter, Organic acacia, avocado, blackberries, xylitol, erythritol, stevia, raw or not cooked, lightly heated Oil & Fats BULLETPROOF colostrum partially-hydrolyzed guar gum coconut, cranberries, monk fruit, d-ribose, MitoSweet™ lemon, lime, raspberries steamed al dente, convection Veggies non-organic grass-fed ghee pumpkin, butternut squash, sorbitol, malitol baked or baked at 320˚F or below, or butter, organic grass-fed sweet potato, yam, carrot blueberries, pineapple, & other sugar alcohols simmered, boiled, poached, lightly cream,grass-fed sheep’s strawberries, tangerine grilled (not charred), sous vide, 6 AM NOON 8 PM yogurt, Grass-fed ghee white rice, cassava, taro, non-GMO dextrose, glucose, slow cooking, pressure cooking plantain, tapioca flour/starch, grapefruit, pomegranate raw honey organic grass-fed full-fat raw arrowroot A2 milk or yogurt UV oven apple, apricot, cherries, figs, resistant starch powder, maple syrup, coconut sugar kiwifruit, lychee, nectarine, non-organic, grass-fed ghee or plantain flour stir fried SUSPECT orange, peach, pears, plums Bulletproof Intermittent Fasting for Fat Loss and Focus butter, organic grass-fed cow white sugar, brown sugar, cheese, raw sheep/goat cheese black rice, wild rice, agave, cooked honey broiled, barbecued Bulletproof Coffee brown rice, banana bananas, dates, grapes, guava, mango, melons, papaya, passion grain-fed butter fructose, fruit juice concentrate, burnt, blackened, charred, fruit, persimmon, plantain, potatoes (white, purple, new) high-fructose corn syrup deep fried, microwaved Fruits or Starch watermelon skim or low-fat milk, fake butter, fresh or frozen organic corn Protein* pasteurized non-oragnic milk on the cob, buckwheat, oats, aspartame (NutraSweet), or yogurt quinoa, conventional cheese cantaloupe, honeydew sucralose (Splenda), acelsulfame Oil & Fats potassium, saccharin TOXIC powdered milk, factory dairy, wheat, corn, millet, other raisins, dried fruit, fruit leather, dairy replacer, condensed grains, potato starch, corn jam, jelly, canned fruit, honeydew Veggies or evaporated milk, starch, gluten-free powders, conventional ice cream garbanzo flour 6 AM NOON 8 PM *ADDED BONUS: Protein Fasting. 1-2 days per week, limit your protein intake to a maximum of 15g per day from all sources as described in The Bulletproof Diet. To stay full on these low-protein days, eat plenty of clean fats..