Bulletproof Diet Recipes on the Two-week Bulletproof Diet Protocol
By: Julie Hand
April 13, 2018
“The Bulletproof Diet” helps you look and feel your best by removing toxins and inflammatory foods that sap energy and make you feel bloated, tired and weak.
While weight management may naturally become easier on this plan, it’s not the only benefit. As your body adjusts to eating a high-fat, low-carb diet – which takes about two weeks to get used to – many people report feeling sharper and more energetic.
What is the Bulletproof Diet?
Fifty to 70 percent of your calories come from fat, 20 percent from protein and 5 percent fruit or starch. For breakfast, a cup of Bulletproof Coffee made with grass-fed butter (or ghee) and Bulletproof Brain Octane C8 MCT Oil, keeps you full until your first solid food of the day.
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.
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, resistant-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 re-feed 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.
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.
With 6 grams of carbs and 25 grams of fat per serving, this zoodle 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 a vinaigrette-style dressing that tastes like a tart Thai chili sauce.
This upgraded deviled egg recipe features Bulletproof mayo and you’ve got two options: the standard Bulletproof-approved mayo or avocado oil-based mayo.
Both mayos add quality 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.
Wrap your burger in bacon to take your taste buds to the next level. The salty, moist bacon gives the burger a boom of delicious flavor and also keeps the patty from drying out.
A burger recipe that’s Whole30, keto and paleo-approved, you’re in for a treat.
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 an adequate dinner option.
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 latke 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.
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.
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.
Protein Fast/Carb Refeed Days
Shaved Brussels Sprouts Salad With Lemon-Thyme Vinaigrette (9g carbs, 3g protein)
A treat on your protein fast, carb re-feed 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 that can 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.
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.
Bulletproof tip: Leave off the pecans until you’re past the two-week protocol.
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