BP Diet Roadmap 2019

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,
in a glass, Bulletproof Coffee broccoli, brussels sprouts, krill oil, grass fed animal fat pastured eggs and gelatin,
BULLETPROOF
(black or with Brain Octane oil), cauliflower, celery, cucumber, and marrow, avocado oil, fish oil, colostrum, Pastured collagen
coconut flour, raw pistachios
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, as anchovies, haddock,
walnuts, sunflower seeds
spinach, summer squash, palm oil, palm kernel, extra-virgin petrale sole, sardines,
The Right Veggies (20%) tap water with lemon/lime,
zucchini, cilantro, artichokes, olive oil, pastured bacon fat, sockeye salmon, summer
fresh brewed iced tea almond flour, cashew flour,
no upper limit butternut squash, zucchini, street-grade MCT oil flounder, trout, Grass-fed whey
(unsweetened), fresh nut pecan flour, walnut meal/flour,
summer squash and winter
milk, raw grass fed A2 milk nut butters (except peanut),
squash, green beans, green
non-GMO soy lecithin sunflower seed butter, pine nuts pastured pork, clean whey
onion, leeks, parsley
SUSPECT
kombucha, raw milk, bottled isolate, pastured duck &
Non-inflammatory Protein (20%) iced tea (no sugar added), fresh
butternut and winter squash, duck & goose fat, grain-fed roasted pistachios, sprouted goose, hemp protein
coconut water, coconut water butter & ghee legumes, brazil nuts, garbanzo
green beans, green onion,
(bottle/boxed), bottled nut beans, hummus, dried peas,
leeks, parsley, carrots 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 oils, flaxseed oil factory-farmed meat
beets
soy, soy nuts, corn nuts
pasteurized milk raw collards, raw chard, margarine and other artificial high-mercury or farmed
raw kale, raw spinach, trans-fats, oils made from seafood,rice & pea protein
TOXIC
soy milk, packaged juice, diet corn (fresh off the cob) GMO grains, commercial lard
drinks, soda, sweetened drinks,
WHEN TO EAT AND FAST

soy protein, wheat protein/gluten,
aspartame drinks, sports drinks all other corn (except fresh), beans, cheese & other
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
Protein*
DAIRY STARCH FRUIT SWEETENERS COOKING
organic grass-fed butter, Organic acacia, avocado, blackberries, raw or not cooked, lightly heated
Oil & Fats xylitol, erythritol, stevia,
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,
yogurt, Grass-fed ghee white rice, cassava, taro, slow cooking, pressure cooking
6 AM NOON 8 PM plantain, tapioca flour/starch, grapefruit, pomegranate
non-GMO dextrose, glucose,
raw honey
organic grass-fed full-fat raw arrowroot
A2 milk or yogurt UV oven
apple, apricot, cherries, figs, maple syrup, coconut sugar
resistant starch powder,
kiwifruit, lychee, nectarine, stir fried
non-organic, grass-fed ghee or plantain flour
Bulletproof Intermittent Fasting for Fat Loss and Focus butter, organic grass-fed cow
orange, peach, pears, plums white sugar, brown sugar,
SUSPECT
cheese, raw sheep/goat cheese black rice, wild rice, agave, cooked honey broiled, barbecued
Bulletproof Coffee brown rice, banana bananas, dates, grapes, guava,
grain-fed butter mango, melons, papaya, passion fructose, fruit juice concentrate, burnt, blackened, charred,
fruit, persimmon, plantain,
Fruits or Starch potatoes (white, purple, new)
watermelon
high-fructose corn syrup deep fried, microwaved
skim or low-fat milk, fake butter, fresh or frozen organic corn
on the cob, buckwheat, oats, aspartame (NutraSweet),
Protein* pasteurized non-oragnic milk
quinoa, conventional cheese cantaloupe, honeydew sucralose (Splenda), acelsulfame
or yogurt
potassium, saccharin
Oil & Fats powdered milk, factory dairy, wheat, corn, millet, other raisins, dried fruit, fruit leather,
TOXIC
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.

BP Diet Roadmap 2019

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BP Diet Roadmap 2019

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THE BULLETPROOF DIET ROADMAP

HOW MUCH TO EAT

WHEN TO EAT AND FAST

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