THE BULLETPROOF

HOW MUCH
TO EAT
DIET ROADMAP BEVER ORGANIC OIL & NUTS, SEEDS PRO
PERCENT OFfrom all sources:
Prebiotic fiber
10% or more
AGES VEGGIES FATS & LEGUMES TEIN
coconut oil, pastured egg yolks,
TOTAL CALORIES
filtered water, mineral water asparagus, avocado, bok coconut Grass-fed beef and lamb,
B in a glass, Bulletproof choy, broccoli, brussels krill oil, grass fed animal fat pastured eggs and gelatin,
U
Co�ee (black or with Brain sprouts, cauliflower, celery, and marrow, avocado oil, fish coconut flour, raw colostrum, Pastured
L
Octane oil), cucumber, fennel, olives, oil, grass-fed butter & ghee, pistachios collagen protein,
Good Oils & Fats (50-70%) L
E FATwater cooked kale, cook collards sunflower lecithin, Brain Octane almonds, cashews, CollaGelatin™
T water with lemon/lime, green oil, Cocao Butter, Dark chestnuts, hazelnuts, low-mercury wild fish such as
P
tea cabbage, lettuce, Chocolate, XCT Oil
R macadamia, pecans, anchovies, haddock, petrale
tap water with radishes, spinach, palm oil, palm kernel, extra-
The Right Veggies (20%) O walnuts, sunflower seeds sole, sardines, sockeye
O lemon/lime, fresh summer squash, zucchini, virgin olive oil, pastured
almond flour, cashew flour, salmon, summer
no upper limit F
brewed iced tea cilantro, artichokes, bacon fat, street-grade MCT
pecan flour, walnut flounder, trout, Grass-fed
(unsweetened), fresh butternut squash, oil
meal/flour, nut butters whey
nut milk, raw grass fed zucchini, summer squash non-GMO soy pastured pork, clean
S (except peanut), sunflower
kombucha,
A2 milk raw milk, bottled and winter squash, green lecithin whey isolate, pastured
Non-inflammatory Protein (20%) U seed butter, pine nuts
SP iced tea (no sugar added), beans, green
butternut onion,
and winter duck & goose fat, grain- roasted pistachios, sprouted duck & goose, hemp
E fresh coconut water, leeks, parsley
squash, green beans, fed butter & ghee legumes, brazil nuts, protein
C
T
coconut water green onion, leeks, garbanzo beans, hummus, factory farmed eggs,
(bottle/boxed), bottled nut factory chicken fat, sa�ower, dried peas, most legumes pastured chicken &
parsley, carrots
Fruit/Starch (5%) milks, untested black co�ee, eggplant, onion, peas, sunflower, canola, peanut, (dried beans turkey
raw grass fed A1 milk peppers, shallots, tomatoes, soy cottonseed, corn, and & lentils), peanuts, heated whey,
freshly squeezed fruit vegetable oils, flaxseed oil
mushrooms, beets flaxseed, chia seed factory-farmed
juice soy, soy nuts, corn meat
pasteurized raw collards, raw margarine and other nuts high-mercury or farmed
milk chard, raw kale, raw artificial trans-fats, oils seafood,rice & pea
T
O soy milk, packaged juice, spinach, corn (fresh made from GMO grains, protein

WHEN TO EAT AND FAST

XI diet drinks, soda, o� the cob) commercial lard soy protein, wheat
C all other corn (except
sweetened drinks, protein/gluten, beans, cheese
aspartame drinks, sports fresh), canned veggies, & other pasteurized or cooked
drinks soy 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 Co�ee
Fruits or Starch
Protein*
DAIRY STARCH FRUIT SWEETE COOKING
organic grass-fed Organic acacia, avocado,
NERS
xylitol, erythritol, stevia, raw or not cooked, lightly
Oil & Fats B
butter, colostrum partially-hydrolyzed guar blackberries, monk fruit, d-ribose, heated
U
gum coconut, cranberries, MitoSweet™ steamed al dente, convection
Veggies L
L non-organic grass-fed pumpkin, butternut lemon, lime, sorbitol, malitol baked or baked at 320˚F or
E ghee or butter, organic squash, sweet potato, blueberries,
raspberries & other sugar below, simmered, boiled,
T grass-fed cream,grass- yam, carrot pineapple, alcohols poached, lightly grilled (not
P
strawberries,
6 NO 8 R
fed sheep’s yogurt,
white rice, cassava, taro, grapefruit,
tangerine
non-GMO dextrose, charred), sous vide, slow
O Grass-fed ghee glucose, raw honey cooking, pressure cooking
AM ON PM O
organic grass-fed full-fat plantain, tapioca pomegranate UV
F raw A2 milk or yogurt flour/starch, arrowroot apple, apricot, cherries, maple syrup, coconut oven
figs, kiwifruit, lychee, sugar stir
non-organic, grass-fed ghee
Bulletproof Intermittent Fasting for Fat Loss and Focus S or butter, organic grass-fed
resistant starch powder, nectarine, orange, white sugar, brown fried
U plantain flour
black rice, wild peach, pears, plums sugar, agave, cooked broiled,
cow cheese, raw
Bulletproof Co�ee SP
E sheep/goat cheese rice, brown rice,
bananas, dates, grapes, honey barbecued
grain-fed guava, mango, melons, fructose, fruit juice burnt, blackened,
C banana
Fruits or Starch T butter potatoes (white, purple, papaya, passion fruit, concentrate, high-fructose charred, deep fried,
skim or low-fat milk, fake new) fresh or frozen persimmon, plantain, corn syrup microwaved
Protein* butter, pasteurized non- organic corn on the cob, watermelon aspartame (NutraSweet),
cantaloupe, sucralose (Splenda),
oragnic milk buckwheat, oats, quinoa,
honeydew
Oil & Fats or yogurt conventional cheese acelsulfame potassium,
powdered milk, factory wheat, corn, millet, other raisins, dried fruit, fruit saccharin
T
O dairy, dairy replacer, grains, potato starch, leather, jam, jelly, canned
Veggies XI condensed corn starch, gluten-free fruit, honeydew
C powders, garbanzo flour
or evaporated milk,
conventional ice cream

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