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A Simple Bulletproof Meal Plan (with Recipes!)

By: Dave Asprey

A Simple Bulletproof Meal Plan (with Recipes!)

I get a lot of questions about what to eat day-to-day on the Bulletproof Diet. Doesn’t it basically come down to burgers and bland veggies at every meal? Don’t you have to give up your love of food to build a stronger body and mind?

Not in the slightest, actually. You can enjoy a lot of variety on the Bulletproof Diet without sacrificing flavor, especially if you stock up on herbs and spices and choose high-quality ingredients. Plus, you’ll trade that heavy post-meal food coma for boundless energy and focus.

Here’s a practical meal plan for a week of eating Bulletproof. These recipes are simple, yet flavorful. All of them take under 30 minutes to make.

Monday

Breakfast: Bulletproof Coffee (recipe here)

Lunch: Wild Salmon with Buttered Kale (Eat at around 2PM every day)

30 minutes; serves 2

Wild salmon is an exceptional source of omega-3 fat, and it’s all the better when you top it with grass-fed butter. Lemon lends an acidity that cuts the richness of the fatty fish, and fresh herbs add depth of flavor and antioxidants. Delicious and simple.

 

2 wild salmon filets (sockeye salmon is great)

1 tsp Brain Octane Oil (or coconut oil)

Sea salt

3 tbsp grass-fed, unsalted butter (Kerrygold is a good brand)

1 tbsp minced fresh chives, parsley, and/or dill

Lemon wedges, for serving

1 bunch (12 oz) kale, stems removed and leaves torn into pieces

  1. Preheat oven to 320F.
  2. Place the salmon filets on parchment paper on a baking sheet. Rub with Brain Octane, season with sea salt, and top with 1 tbsp butter.
  3. Wrap the parchment around the salmon, folding the seams and tucking them to make sure the steam doesn’t escape.
  4. Bake until fish is medium rare, about 18 minutes.
  5. While fish is baking, steam kale until just wilted, about 3 minutes.
  6. Drain kale, add remaining butter, salt to taste, and plate. Put the salmon on top, and sprinkle with chopped herbs and fresh-squeezed lemon. Serve.

 

Dinner: Hanger Steak with Herb Butter and Spinach (Eat dinner before 8PM every day)

30 minutes; Serves 2, with leftovers

High-quality grass-fed steak speaks for itself, and the hanger cut hits the sweet spot between price and flavor. Drown your hanger steak in herb butter to make it extra satisfying. Just don’t overcook it. Well-done steak is a crime.

 

1 tbsp Brain Octane Oil

2 Hanger steaks, room temperature

1 lemon

4 tbsp grass-fed butter, room temperature

1 tbsp minced chives

2 tbsp mixed chopped fresh herbs (rosemary, thyme, and/or oregano)

Sea salt

6 cups (about 6 oz) spinach, lightly steamed

 

  1. Rub steak with Brain Octane and set aside.
  2. Grate two teaspoons of zest from the lemon. Avoid grating down to the bitter pith (the white part). You only want the citrusy yellow part of the peel.
  3. Squeeze out 1 tsp of lemon juice, and set the remaining wedges aside.
  4. In a small bowl, combine butter, lemon zest, chives, herbs, and 1 tsp sea salt. Mix well to form compound herb butter. Stir in the lemon juice until incorporated.
  5. Heat a grill pan (or actual grill) to medium-high heat. Season your steak with sea salt and place in the pan. You should hear it sizzle.
  6. Reduce the heat to medium-low to avoid charring the steak. Cook 5-6 minutes per side for rare, 6-7 minutes per side for medium-rare.
  7. Transfer steak to a plate, top with half the herb butter, and let rest for 5 minutes. Reserve the rest of the butter for the leftovers.
  8. Cut the steak thinly across the grain, and serve on top of a bed of steamed spinach. Top with drippings from the pan and a squeeze of lemon. Serve.

 

Tuesday

Breakfast: Bulletproof Coffee

 

Lunch: Lamb Chili

30 mins; serves 2, with leftovers

This is hearty comfort food packed with fat, protein, and veggies. You can use grass-fed beef in place of the lamb (tip: buy the fattiest ground meat you can find. It’s cheaper and more flavorful). You can also substitute 4 tbsp organic chili spice mix for the spices listed out here, as long as you’re not sensitive to the lectins in the cayenne pepper.

 

1 leek, sliced

2 carrots, chopped

4 celery stalks, chopped

2 cups water

½ cup asparagus, thinly sliced

1 cup cauliflower, chopped

1 cup zucchini/summer squash, chopped

1 lb grass-fed ground lamb (or grass-fed ground beef)

1 tsp apple cider vinegar

¼ cup coconut oil

1 tbsp Brain Octane Oil

Olive oil, for drizzling

 

For spice mix:

1 tsp coriander

1 tsp cumin

1 tsp allspice

1 tbsp dried oregano

1 bay leaf

1 tsp sea salt

 

  1. In a medium pot, combine the leek, carrots, and celery and cook over medium-low heat until fragrant and the leek is soft, about 3 minutes.
  2. Add the water, asparagus, cauliflower, zucchini, ground lamb, vinegar, spices, and sea salt.
  3. Cover and cook for 10 minutes.
  4. Stir in the coconut oil and Brain Octane until incorporated.
  5. Serve in a bowl, drizzled with olive oil.

Dinner – Leftover Hanger Steak with Spinach

 

Wednesday

Breakfast: Bulletproof Coffee

 

Lunch: Bulletproof Ceviche with Avocado and Arugula

5 minutes, plus 2 hours wait; Serves 1

Put this ceviche together in the morning, and by lunchtime the acid will have cooked the fish. You can make it in a portable glass dish and let it cure in the fridge at work, too. Ceviche makes a nice light meal, but all the fat keeps it filling. Pro tip: about 10% of people have genetics that make cilantro taste like soap. Leave the garnish out if you’re one of them.

 

8 oz skinless, boneless wild salmon, cubed

2 tbsp fresh lime juice

1 tsp extra virgin olive oil

1 tsp Brain Octane Oil

½ avocado, cubed

1 scallion, thinly sliced

1 tbsp cilantro, torn

½ cup arugula

Sea salt

 

  1. Toss the salmon, oils, and lime juice, then fold in avocado, scallion and cilantro. Season with sea salt.
  2. Refrigerate and let sit for at least two hours. Stir/shake every 15 minutes to distribute the lime juice. You can marinate for longer as long as you keep it refrigerated.
  3. Fold in arugula before serving.

 

Dinner: Leftover Lamb Chili

 

Thursday

Breakfast: Bulletproof Coffee

 

Lunch: Bulletproof High-Fat Salad

15 minutes; Serves 2

Lettuce is low in nutrients and won’t fill you up. This recipe brings new life to salad with delicious, high-fat additions and a creamy dressing. Skip the bell pepper if you’re sensitive to nightshades.

 

For salad:

2 cups wild greens mix (arugula, romaine, etc.)

2 pastured eggs, hard-boiled and quartered

4 oz smoked wild salmon, separated into pieces

½ avocado, cubed

Handful raw cashews

½ red bell pepper, sliced (optional; omit if you’re sensitive to nightshades)

? cucumber, thinly sliced

 

For dressing:

The other half of the avocado

The other third of the cucumber

3 tbsp Brain Octane or olive oil

2 tbsp apple cider vinegar

Fresh cilantro and oregano, to taste

Sea salt, to taste

 

  1. Combine all the salad ingredients in a large bowl.
  2. Blend all the dressing ingredients until smooth and creamy.
  3. Toss the salad in the dressing and serve.

 

Dinner: Bulletproof Mac N’ Cheese

30 minutes; Serves 2, with leftovers

 

In any given 12-week period, one third of all Americans will eat mac n’ cheese. It’s the most popular cheese dish in the US. This version trades refined wheat pasta and plastic cheese for nutrient-dense spaghetti squash smothered in tangy sauce.

 

1½ lbs grass-fed beef

4 big carrots, halved

1/2 bunch celery, chopped

4 cups spaghetti squash

3 scallions (bulbs and stems)

4 tbsp butter

1 cup hot water

5 tbsp Brain Octane Oil

1 gram (1000 mg) of vitamin C (break open a capsule from your supplements)

2 tsp apple cider vinegar

1 tsp oregano

1 tsp cayenne pepper (optional)

 

  1. Brown the beef to a light pink color over medium heat.  Set aside.
  2. Add the chopped celery, squash, and carrots into a pot and steam on medium heat until all the vegetables are soft.  Turn off the heat and leave the pot on the stove.
  3. Mix the butter, hot water, MCT oil, vitamin C, vinegar, and oregano in a small saucepan.  Stir constantly as the mixture heats.  Once the butter is melted, remove the sauce from the heat. Add the sauce to a blender with the steamed carrots and raw scallions and blend.
  4. Chop the beef into small chunks and stir it into the sauce.
  5. Place the spaghetti squash and celery into bowls and top it with the meat/sauce mixture.
  6. Top with cayenne pepper if you dare. 😉

 

Friday

Breakfast: Bulletproof Coffee

 

Lunch: Leftover Mac N’ Cheese

 

Dinner: Pork Chops with Herb Crust and Wilted Dandelion Greens

30 minutes; Serves 2

Dandelion greens are high in potassium and B vitamins. They’re also slightly bitter, which pairs well with the richness of the pork chop. Having trouble finding them? Sub in any other green. Buy bone-in pork chops to keep them from drying out while they cook.

 

1 tbsp each minced fresh parsley, oregano, sage, and thyme

2 bone-in pork chops, room temperature

2 tsp Brain Octane Oil

1 ½ tbsp grass-fed butter

1 bunch dandelion greens, trimmed, washed, and roughly chopped

Sea salt

 

  1. In a small bowl, combine herbs and 1 tsp sea salt. Coat both sides of the pork chops with the herb/salt mixture.
  2. Heat a heavy pan over medium heat. Add the Brain Octane and the chops. Cook until the chops are golden, 4 to 5 minutes each side.
  3. Remove the pan from the heat and add the butter, tossing the chops to coat. Plate the chops and put them aside.
  4. Put the pan back on the heat and add dandelion greens, cooking in butter and drippings without turning, for 2 minutes.
  5. Top the pork chops with the dandelion greens, drizzle with pan drippings, and serve.

 

Saturday

Breakfast: Bulletproof Coffee

 

Lunch: Baked Rosemary Chicken Thighs with Broccoli Soup

30-minutes; Serves 2

Chicken is higher in omega-6 fats, so limit it to once or twice a week. Chickens aren’t meant to eat feed – put them in a field and they’ll forage for wild plants, seeds, grubs, and even mice. All that contributes to a denser nutritional profile with fewer toxins, which is why it’s always worth it to buy pastured chicken. 

 

2 bone-in, skin-on pastured chicken thighs

1 tbsp Brain Octane Oil

2 sprigs of fresh rosemary

1 tsp smoked paprika

Sea salt

 

For broccoli soup:

1 head broccoli

3 tbsp grass-fed butter

1 tsp Sea salt

 

  1. Preheat oven to 350F.
  2. Pull the skin away from the meat of the chicken thighs so it’s separated, but still attached. Slip a sprig of rosemary between the meat and skin. This will infuse the meat with flavor and ensure that the skin crisps.
  3. Rub the Brain Octane on the outside of the chicken thighs, then sprinkle with smoked paprika and sea salt.
  4. Put the chicken thighs on a baking sheet. Bake until no longer pink and juices run clear, about 30 minutes.
  5. While the chicken is baking, cut the stalk off the broccoli and set it aside.
  6. Boil or steam the broccoli head until tender, about 6 minutes.
  7. Blend the broccoli, butter, sea salt, and 2 tbsp of the water from the pot until smooth. Add more water if the soup is too thick.
  8. Plate the chicken and put the soup in a bowl. Serve together.

 

Dinner: Shredded Beef with Brussels Sprouts

30-minutes, plus 8 hours cooking time; Serves 2-4

Start this one in the morning. Your house will smell delicious all day and the roast will be ready in time for dinner.

 

1 pound grass-fed bottom sirloin or skirt steak

2 tablespoons sea salt

1 tablespoon ground turmeric

1 teaspoon dried oregano

2 tablespoons Upgraded XCT oil

3 tablespoons grass-fed unsalted butter

1.5 tablespoons apple cider vinegar

For Brussels sprouts:

1 pound Brussels sprouts (halved)

2 tablespoons grass-fed unsalted butter

2 teaspoons sea salt

2 teaspoons ground turmeric

  1. Coat the steak with the salt, turmeric, and oregano.
  2. Place the seasoned steak in the slow cooker and pour on the Brain Octane Oil. Add the butter and cook on low for 6 to 8 hours or until the meat is shreddable. After the meat is cooked, shred it with a fork and add the vinegar.
  3. To make the Brussels sprouts: preheat the oven to 300F.  Place the sprouts in a baking pan with the butter. Sprinkle on the salt and turmeric. Bake for 30 to 45 minutes.  Serve and enjoy.

 

Sunday

Breakfast: All-American Breakfast

15 minutes; Serves 2

Skip intermittent fasting once a week so your body doesn’t adjust to it. Today, instead of just doing Bulletproof Coffee for breakfast, opt for the classic bacon and eggs duo, with avocado on the side. Cook your eggs sunny-side up to preserve the precious nutrients in the yolks.

 

4 slices pastured bacon

4 pastured eggs

1 tbsp grass-fed butter

1 avocado, sliced

Sea salt

 

  1. Pan fry the bacon over medium heat until cooked but not charred, about 4 minutes each side. Set aside, and reserve the bacon fat for a later meal.
  2. Clean the pan and return to medium heat. Add butter, then eggs. Fry the eggs until the white cooks.
  3. Tilt the pan so the butter pools. Spoon the butter over the eggs until the white on the top cooks.
  4. Plate the eggs, sliced avocado, and bacon. Add sea salt to taste and serve.

 

Lunch: Leftover Shredded Beef and Brussels Sprouts

 

Dinner: Bulletproof Steak Bowl

30-minutes; Serves 2, with leftovers

This is the same steak bowl served at the Bulletproof Coffee Shops in Los Angeles. It calls for tender but inexpensive grass-fed tri tip steak, rubbed with herbs and cooked low and slow until medium-rare. White rice is perfect for your carb refeed day.

 

1 ½ lbs grass-fed tri tip steak

2 tbsp extra virgin olive oil

1 tbsp sea salt

1 tsp each sage, oregano, thyme, parsley, and rosemary, roughly chopped and mixed

2 tbsp Brain Octane Oil, plus extra for drizzling

1 cup (dry) organic long grain white rice, rinsed

2 cups water

Vegetables of your choice, steamed

1 tbsp grass-fed butter

 

  1. Preheat oven to 350F.
  2. Add rice, water, 1 tsp sea salt, and 2 tbsp Brain Octane to a pot. Bring to a boil, cover, reduce heat to low, and cook for 20 minutes.
  3. While rice is cooking, trim the fat and skin off the tri tip with a sharp knife. Fat is good, but you want the tri tip to be tender and easy to eat.
  4. Rub the tri tip with olive oil until coated, then toss in sea salt and herb mixture.
  5. Spread the tri tip on a baking pan and bake until medium-rare, 18-20 minutes.
  6. Remove the tri tip from the oven and let it rest for 10 minutes.
  7. When the rice is done cooking, remove it and let it rest for 10 minutes as well.
  8. Put the rice in the bottom of a bowl and top with steamed veggies, tri tip, grass-fed butter, and salt to taste. Drizzle extra Brain Octane if you’d like, then serve.

 

You don’t have to spend more than an hour a day to make home-cooked, flavorful food that upgrades your performance. For more simple Bulletproof recipes, pick up a copy of Bulletproof: The Cookbook, or download the Bulletproof Diet Roadmap for free and get creative in the kitchen. Thanks for reading and have a great week!

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