THE BULLETPROOF FOOD ROADMAP

HOW MUCH TO EAT

Oils & Fats (50-70%)
BEVERAGES ORGANIC VEGGIES OIL & FATS NUTS, SEEDS & LEGUMES PROTEIN
high quality green tea, diluted asparagus, avocado, bok choy, coconut oil, pastured egg yolks, coconut Grass-fed beef and lamb,

BULLETPROOF
coconut milk, mineral water in broccoli, brussels sprouts, krill oil, grass fed red meat fat pastured eggs and gelatin,
Veggies (20%) a glass cauliflower, celery, cucumber, and marrow, avocado oil, colostrum
fennel, olives, cooked kale, coconut flour, raw pistachios
no upper limit Bulletproof Coffee Beans cook collards
Brain Octane oil Cocao Butter Collagen protein

Dark Chocolate XCT Oil almonds, cashews, chestnuts, Grass-fed whey

FATwater
Protein (20%) filtered water, water with
lemon/lime, green tea
tap water with lemon/lime, water
with muddled fruit, fresh brewed
Fruit/Starch (5%)
cabbage, lettuce, radishes,
spinach, summer squash,
zucchini, cilantro, artichokes
butternut and winter squash,
carrots, green beans, green
onion, leeks, parsley
fish oil, grass-fed butter & ghee
palm oil, palm kernel,
extra-virgin olive oil,
pastured bacon fat
hazelnuts, macadamia, pecans,
walnuts, sunflower seeds
almond flour, cashew flour,
pecan flour, walnut meal/flour,
nut butters (except peanut),
sunflower seed butter
CollaGelatin™
low-mercury wild fish such as
anchovies, haddock, petrale
sole, sardines, sockeye salmon,
summer flounder, trout

SUSPECT
iced tea (unsweetened), fresh
nut milk
eggplant, onion, peas, peppers, non-GMO soy lecithin roasted pistachios, pine nuts, pastured pork, clean whey
shallots, tomatoes, mushrooms, sprouted legumes, brazil nuts, isolate, pastured duck & goose
kombucha, raw milk, bottled iced
beets duck & goose fat, grain-fed garbanzo beans, hummus, dried
tea (no sugar added), fresh
butter & ghee peas, most legumes (dried beans factory farmed eggs, pastured
coconut water, coconut water
raw chard & lentils), peanuts, flaxseed, chicken & turkey
(bottle/boxed), bottled nut milks
factory chicken fat, safflower, chia seed
freshly squeezed fruit juice raw collards, raw kale, raw sunflower, canola, peanut, soy heated whey, hemp protein,
spinach, corn (fresh off the cob) cottonseed, corn, and vegetable soy, soy nuts, corn nuts factory-farmed meat
oils, flaxseed oil

WHEN TO EAT pasteurized milk

all other corn (except fresh), high-mercury or farmed
seafood,rice & pea protein

TOXIC
canned veggies, soy margarine and other artificial
soy milk, packaged juice, diet
drinks, soda, sweetened drinks, trans-fats, oils made from GMO
grains, commercial lard soy protein, wheat protein,
aspartame drinks, sports drinks
beans, cheese & other
Use this section of the Roadmap as a rough proportional guide. When in doubt, cover your pasteurized or cooked dairy
plate with vegetables, add a few ounces of grass-fed meat and a generous amount of clean (except butter)

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
Protein*
DAIRY STARCH FRUIT SWEETENERS COOKING
BULLETPROOF

Oil & Fats

organic grass-fed butter, pumpkin, butternut squash, avocado, blackberries, coconut, xylitol, erythritol, stevia, monk fruit raw or not cooked, lightly heated
Veggies colostrum sweet potato, yam, carrot cranberries, lemon, lime,
MitoSweet steamed al dente, convection
raspberries
non-organic grass-fed ghee or white rice, cassava, taro, plantain, baked or baked at 320˚F or
butter, organic grass-fed cream tapioca flour/starch blueberries, pineapple, sorbitol, malitol & other sugar below
6 AM NOON 8 PM resistant starch powder
strawberries, tangerine alcohols
Grass-fed ghee
simmered, boiled, poached, lightly
(potato starch, plantain flour,
grapefruit, pomegranate non-GMO dextrose, glucose, raw grilled (not charred), sous vide,
acacia gum)
organic grass-fed full-fat raw honey slow cooking, pressure cooking
milk or yogurt
Bulletproof Intermittent Fasting for Fat Loss and Focus black rice, wild rice, brown rice, apple, apricot, cherries, figs,
maple syrup, coconut sugar UV oven
SUSPECT

banana honeydew, kiwifruit, lychee,

non-organic, grass-fed ghee or
nectarine, orange, peach, pears,
Bulletproof Coffee butter, organic grass-fed cow
plums white sugar, brown sugar, agave, stir fried
cheese, raw sheep/goat cheese potatoes (white, purple, new)
fresh or frozen organic corn on cooked honey
Fruits or Starch the cob bananas, dates, grapes, guava, broiled, barbecued
grain-fed butter fructose, fruit juice concentrate,
mango, melons, papaya, passion
Protein* Skim or low-fat milk, fake butter,
buckwheat, oats, quinoa fruit, persimmon, plantain, high-fructose corn syrup burnt, blackened, charred,
watermelon deep fried, microwaved
pasteurized non-oragnic milk or aspartame (NutraSweet),
Oil & Fats yogurt
wheat, corn, millet, other grains,
cantaloupe sucralose (Splenda), acelsulfame
potato starch, corn starch,
gluten-free powders, garbanzo potassium, saccharin
Veggies powdered milk, factory dairy,
TOXIC

flour raisins, dried fruit, fruit leather,

dairy replacer, condensed jam, jelly, canned fruit
or evaporated milk,
conventional ice cream
6 AM NOON 8 PM
*Protein Fasting & Carb Re-feed days. 1-2 days per week, limit your protein intake to 15-25g a day to help cleanse your
cells without muscle loss. To stay full on these low-protein days, eat plenty of clean fats and add one extra serving of
high-quality carbohydrates to your afternoon or evening meal.
 SHOPPING TIPS & KEY POINTS
This guide bridges the gap between, “What should I eat, and how much?” and, “What should I actually buy at the grocery store?”

THE BULLETPROOF FOOD ROADMAP

by giving you specific buying recommendations for different foods like meat, veggies, and fats. Most of the included foods come
from the green side of the spectrum, with a few in the yellow zone. Take this list to the store, you’ll know exactly what to buy – no
more guessing about which foods to put in your cart.

VEGGIES PROTEINS OILS & FATS SPICES & FLAVOR SUGAR &
___ CILANTRO ___ GRASS-FED BEEF ___ BULLETPROOF® GRASS- ___ FENNEL SEEDS
SWEETENERS
___ PARSLEY ___ GRASS-FED LAMB FED GHEE ___ CARAWAY ___ XYLITOL
___ BOK CHOY ___ PASTURE-RAISED EGGS ___ EGGS (YOLKS) ___ APPLE CIDER VINEGAR ___ BULLETPROOF® MITOSWEET
MEAT FAT (GRASS-FED
___ BRUSSELS SPROUTS ___ GRASS-FED COLLAGEN ___ SEA SALT (FINE GRAIN) ___ ERYTHRITOL
___ BEEF & LAMB)
___ FENNEL ___ GRASS-FED WHEY ___ GINGER ___ STEVIA
___ KRILL OIL
___ ASPARAGUS ___ BOVINE SERUM ___ CILANTRO ___ SORBITOL
___ MARROW
___ BROCCOLI ___ COLOSTRUM ___ PARSLEY ___ MALITOL
___ COCONUT OIL
___ CAULIFLOWER ___ GRASS-FED GELATIN® ___ CHOCOLATE ___ OTHER SUGAR ALCOHOLS
___ MCT OIL
___ CELERY ___ WILD-CAUGHT ANCHOVIES ___ BULLETPROOF® COFFEE ___ DEXTROSE
___ BRAIN OCTAINE OIL
___ CUCUMBER ___ WILD-CAUGHT HADDOCK ___ OREGANO ___ GLUCOSE
___ CHOCOLATE
___ AVOCADO ___ WILD-CAUGHTPETRALE SOLE ___ TURMERIC ___ RAW HONEY
___ COCOA BUTTER
___ KALE ___ WILD-CAUGHTSARDINES ___ ROSEMARY
___ AVOCADO OIL
___ COLLARDS ___ WILD-CAUGHT SOCKEYE ___ LAVENDER
___ BUTTER
___ SPINACH
___ CABBAGE
___ WILD-CAUGHT SALMON
___ WILD-CAUGHTSUMMER
___ FISH OIL
___ THYME
___ CINNAMON
BEVERAGES
FLOUNDER ___ PALM OIL
___ RADISH ___ ALLSPICE ___ BULLETPROOF® COFFEE
___ WILD-CAUGHT TROUT ___ PALM KERNEL OIL
___ SUMMER SQUASH ___ CLOVES (WHOLE BEAN OR GROUND)
___ PASTURED-RAISED PORK ___ MACADAMIA OIL
___ ZUCCHINI ___ MUSTARD ___ BULLETPROOF ® COLD BREW
___ WHEY ISOLATE ___ VIRGIN OLIVE OIL
___ LETTUCE ___ BULLETPROOF FATWATER
___ BACON FAT
___ ARTICHOKES ___ HERBAL TEA
___ GREEN BEANS STARCHES ___ ALMOND BUTTER
___ HAZELNUT BUTTER
FRUIT
___ BUTTERNUT SQUASH
___ SWEET POTATO ___ WALNUT BUTTER ___ BLACKBERRIES
___ CARROTS
___ YAM ___ CASHEW BUTTER ___ CRANBERRIES
___ LEEKS
___ CARROT ___ NON-GMO SOY LECITHIN ___ LEMONS
___ GREEN ONION
___ PUMPKIN ___ XCT OIL ___ LIMES
___ BUTTERNUT SQUASH ___ RASPBERRIES
NUTS & LEGUMES ___ WHITE RICE
___ TARO DAIRY
___ STRAWBERRIES
___ AVOCADOS
___ COCONUTS ___ CASSAVA/CASSAVA FLOUR ___ COCONUTS
___ BULLETPROOF® GRASS-
___ ALMONDS ___ PLANTAIN ___ OLIVES
FED GHEE
___ CASHEWS ___ BROWN RICE ___ PINEAPPLES
___ GRASS-FED BUTTER
___ HAZELNUTS ___ BANANA ___ TANGERINES
___ COLOSTRUM
___ MACADAMIAS ___ BLACK RICE ___ GRAPEFRUITS
___ CREAM
___ PECANS ___ WILD RICE ___ POMEGRANATES
___ FULL-FAT RAW MILK
___ CHESTNUTS ___ RICE FLOURS ___ BLUEBERRIES
___ FULL-FAT RAW YOGURT
___ WALNUTS ___ TAPIOCA FLOUR/STARCH
___ PLANTAIN FLOUR