Basic Guidelines – Bullet Proof Diet
Like most diets, the Bulletproof Diet has strict rules that you must follow if you want results.
It encourages certain foods while condemning others, recommends specific cooking methods and promotes its own branded products.
What to eat and avoid
In the diet plan, Asprey arranges food in a spectrum from “toxic” to “Bulletproof.” You’re meant to replace any toxic foods in your diet with Bulletproof ones.
Foods classified as toxic include the following in each food group:
- Beverages: Pasteurized milk, soy milk, packaged juice, soda and sports drinks
- Veggies: Raw kale and spinach, beets, mushrooms and canned vegetables
- Oils and Fats: Chicken fat, vegetable oils, margarines and commercial lard
- Nuts and Legumes: Garbanzo beans, dried peas, legumes and peanuts
- Dairy: Skim or low-fat milk, non-organic milk or yogurt, cheese and ice-cream
- Protein: Factory-farmed meat and high-mercury fish, such as king mackerel and orange roughy
- Starch: Oats, buckwheat, quinoa, wheat, corn and potato starch
- Fruit: Cantaloupe, raisins, dried fruits, jam, jelly and canned fruit
- Spices and Flavorings: Commercial dressings, bouillon and broth
- Sweeteners: Sugar, agave, fructose and artificial sweeteners like aspartame
Foods deemed Bulletproof include:
- Beverages: Coffee made from Bulletproof Upgraded™ Coffee beans, green tea and coconut water
- Veggies: Cauliflower, asparagus, lettuce, zucchini and cooked broccoli, spinach and brussels sprouts
- Oils and Fats: Bulletproof Upgraded MCT Oil, pastured egg yolks, grass-fed butter, fish oil and palm oil
- Nuts and Legumes: Coconut, olives, almonds and cashews
- Dairy: Organic grass-fed ghee, organic grass-fed butter and colostrum
- Protein: Bulletproof Upgraded Whey 2.0, Bulletproof Upgraded Collagen Protein, grass-fed beef and lamb, pastured eggs and salmon
- Starch: Sweet potatoes, yam, carrots, white rice, taro and cassava
- Fruit: Blackberries, cranberries, raspberries, strawberries and avocado
- Spices and Flavorings: Bulletproof Upgraded Chocolate Powder, Bulletproof Upgraded Vanilla, sea salt, cilantro, turmeric, rosemary and thyme
- Sweeteners: Xylitol, erythritol, sorbitol, mannitol and stevia
Cooking methods
Asprey claims that you have to cook foods properly to benefit from their nutrients. He labels the worst cooking methods “kryptonite” and the best “Bulletproof.”
Kryptonite cooking methods include:
- Deep-frying or microwaving
- Stir-fried
- Broiled or barbequed
Bulletproof cooking methods include:
- Raw or uncooked, slightly heated
- Baking at or below 320°F (160°C)
- Pressure cooking
Bulletproof coffee and supplements
Bulletproof Coffee is a staple of the diet. This beverage contains Bulletproof-brand coffee beans, MCT oil and grass-fed butter or ghee.
The diet recommends drinking Bulletproof Coffee instead of eating breakfast for suppressed hunger, long-lasting energy and mental clarity.
Along with the ingredients you need to make Bulletproof Coffee, Asprey sells several other products on his Bulletproof website, ranging from collagen protein to MCT-fortified water.
One-week sample menu
Monday
- Breakfast: Bulletproof Coffee with Brain Octane — an MCT oil product — and grass-fed ghee
- Lunch: Avocado deviled eggs with salad
- Dinner: Bunless burgers with creamy cauliflower
Tuesday
- Breakfast: Bulletproof Coffee with Brain Octane and grass-fed ghee
- Lunch: Tuna wrap with avocado rolled up in lettuce
- Dinner: Hanger steak with herb butter and spinach
Wednesday
- Breakfast: Bulletproof Coffee with Brain Octane and grass-fed ghee
- Lunch: Creamy broccoli soup with a hard-boiled egg
- Dinner: Salmon with cucumbers and brussels sprouts
Thursday
- Breakfast: Bulletproof Coffee with Brain Octane and grass-fed ghee
- Lunch: Lamb chili
- Dinner: Pork chops with asparagus
Friday
- Breakfast: Bulletproof Coffee with Brain Octane and grass-fed ghee
- Lunch: Baked rosemary chicken thighs with broccoli soup
- Dinner: Greek lemon shrimp
Saturday (Re-feed Day)
- Breakfast: Bulletproof Coffee with Brain Octane and grass-fed ghee
- Lunch: Baked sweet potato with almond butter
- Dinner: Ginger-cashew butternut soup with carrot fries
- Snack: Mixed berries
Sunday
- Breakfast: Bulletproof Coffee with Brain Octane and grass-fed ghee
- Lunch: Anchovies with zucchini noodles
- Dinner: Hamburger soup