Bulletproof Diet Recipes on the Two-week Bulletproof Diet Protocol
By: Julie Hand
“The Bulletproof Diet” helps you to lose up to a pound a day without being hungry. While weight loss happens naturally on this plan, it’s not the only benefit. The diet lets you look and feel your best by removing toxins and inflammatory foods that sap energy and make you feel bloated, tired, and weak. As your body adjusts to eating a high-fat, low-carb diet – which takes about two weeks to get used to – your brain will be sharper and you’ll feel more energetic.
What is the Bulletproof Diet?
The Bulletproof Diet combines intermittent fasting with a cyclical ketogenic diet, meaning, you’ll eat a plethora of healthy fats, proteins, and vegetables, all between lunch- and dinner-time. Fifty to 70 percent of your calories come from fat, 20 percent from protein, and 5 percent fruit or starch. Breakfast, a cup of Bulletproof Coffee made with grass-fed butter and MCT oil, keeps you full until your first food of the day. Without protein, carbs, or sugar in the morning, your body remains in fasting mode.To get the best results, consume lunch and dinner within a six-hour window of each other.
What to expect on the Bulletproof Diet
To get started on the Bulletproof Diet, follow the two-week protocol, outlined in “The Bulletproof Diet.” During these first two weeks, you’ll eat only foods in the green zone of the Bulletproof Diet Roadmap. After two weeks, you can start adding in foods from the yellow zone, to see how they affect you. a two-week diet protocol, including Bulletproof Diet recipes, that’ll
On the Bulletproof Diet two-week protocol, no need to monitor how much you eat. Simply eat until you’re full. Helpful tip: Front load your plate with Bulletproof veggies to help you adjust to the diet.
Once a week, you’ll take a break from protein and focus on carb refeeding. This gives your body a chance to come out of ketosis and stimulate autophagy, a detox process that gets rid of damaged cells and regenerates new ones. On these days, limit your protein intake to less than 15 grams. The tradeoff is that you’ll re-feed on high-carb, healthy starch meals.
Bulletproof Diet two-week meal plan
To get started on your first two weeks, simply choose meals from the list of options below for lunch and dinner. Remember, days 6 and 13 are protein fast, carb refeed days, so select those specific recipes for those days rather than from the regular meal list. Also, if you have leftovers from one meal, feel free to eat them at the next lunch or dinner.
Bulletproof Diet Recipes
This recipe roundup features Bulletproof green zone foods that are most nutritious for you, as well as a few yellow zone seasonings (garlic, paprika, pepper, mustard, chili, and onion), nuts (cashews), and alternative (almond) flours. To adhere strictly to the Bulletproof Diet, omit the yellow zone foods from the recipes called out below.
This zoodles (zucchini noodles) recipe offers a light and fresh taste. The recipe pairs zucchini — high in potassium, phosphorus, and fiber –with flavorful and tasty fats like ghee, eggs, and avocado. They soak into the noodles, giving the dish a full flavor. With 6 grams of carbs and 25 grams of fat per serving, this zoodles recipe makes a great lunch that’ll satiate you until dinner.
This paleo steak bowl recipe wins for making good use of all Bulletproof food groups. You’ve got veggies like bok choy and asparagus; fats such as ghee or butter; and proteins in the form of eggs and steak. This balanced meal tastes amazing, especially when drizzled with your favorite Bulletproof oil.
Even those who aren’t big on salmon will love this salmon recipe. The acidity of the lemon cuts the richness of the fatty fish. Add Bulletproof herbs to create even more unique flavor. Plus, the salmon and grass-fed butter combination gives you a healthful omega-3 fat boost on top of all that savory flavor.
For a lunch that feels like a far cry from dieting, prepare these Asian meatballs over a salad of mixed greens. Though this Asian meatball recipe is ingredient heavy, it’s actually quite easy to make. You form little balls out of Asian-spiced ground pork, then cook them for 6-7 minutes. Complement the meatballs with vinaigrette-style dressing that tastes like a tart Thai chili sauce. *Yellow Zone: Onions, garlic, chili
This upgraded deviled eggs recipe features Bulletproof Mayo and you’ve got two options: the standard Bulletproof-approved mayo or Avocado Oil Mayo. Both mayos add healthy fats to your diet, though if you are an avo-head, you definitely want to try the latter. Keep your omega-3 to -6 ratio between 1:1 and 1:4 to minimize inflammation. *Yellow Zone: mustard, garlic, paprika
Wrap your burger in bacon to take your taste buds to the next level. The salty, moist bacon gives the burger a boon of delicious flavor and also keeps the burger from drying out. A burger recipe that’s Whole30, keto, and paleo-approved, you’re in for a treat. *Yellow Zone: onions, garlic
Not your average potato skins recipe, this one features sweet potato – the sweeter, more nutritious counterpart to regular high-lectin potatoes. (Lectins are proteins that bind to sugar and reduce your ability to absorb nutrients.) Swap out cheese and sour cream for grass-fed beef to get a boost of healthier, nutrient-dense protein. Top your skins off with ghee and/or avocado, and you have a delectable dinner to chow down on.
Deceptively easy to cook, this baked eggs recipe offers a new take on traditional bacon and eggs. It’s quite filling though, so it makes for a good dinner. Prosciutto, which adds a salty crispness to the dish, can be uncured. Alternatively, you can use high-quality uncured, pastured bacon if that’s more aligned with your tastebuds.
Bacon meets cauliflower in the best of mashups. With this delectably creamy bacon mashed cauliflower, you’ll never miss eating mashed potatoes again. And you can enjoy it as a main course for dinner because it’s loaded with healthy veggies, protein, and fats that will keep you sated through the night.
Extraordinarily versatile, this latkes recipe can be adapted using any Bulletproof green-zone veggies you prefer. Cauliflower makes a great alternative to the yellow zone veggies in the original recipe. Eat them on their own, or use them as buns for a burger. *Yellow Zone: onion, red pepper
This curry recipe is made with a slow cooker, a cooking method typically reserved for the yellow zone on the Bulletproof Diet. However, there’s a caveat: If you are eating in the green-zone most of the time, it’s okay every now and then to cook with the caution zone methods, just don’t overcook. That said, you can use antioxidant-rich herbs, like turmeric (found in curry), in the recipe to combat some of the negative effects and still enjoy its rich umami flavor. *Yellow Zone: paprika
This paleo-approved Korean beef bowl recipe is brimming with kimchi, a superb source of natural probiotics that keep your gut in check. Kimchi fermentation also minimizes oxalates, compounds that build-up in muscles and cause pain. Overlay the beef bowl on a bed of riced broccoli for added dietary fiber and vitamins B6, B1, E, A, zinc, calcium, iron, and selenium. *Yellow Zone: black pepper, garlic powder
Protein Fast/Carb Refeed Days:
Shaved Brussels Sprouts Salad With Lemon Thyme Vinaigrette (9g carbs, 3 g protein)
A treat on your protein fast, carb refeed days, try this brussels sprouts salad recipe. Citrusy flavors complement the earthy sprouts, which can also be topped with bacon for added flavor. Lightly cooking brussels sprouts removes their oxalate content, compounds which contribute to muscle pain. This recipe cooks then cools your sprouts in an ice bath, prior to tossing them in vinaigrette, so they are fully Bulletproof. *Yellow Zone: mustard
Cinnamon Pecan Sweet Potatoes (27g carbs, 3g protein)
On a carb refeed day when you feel like eating dessert more than dinner, this sweet potato recipe will do the trick. The natural sweetness of slow-roasting sweet potatoes will have you second-guessing any healthful benefits, yet sweet potatoes are also naturally high in vitamin A and fiber. Leave off the pecans until you’re past the two-week protocol. *Yellow Zone: pecans
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