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A Simple Bulletproof Meal Plan (with Recipes!)


I get lots of questions on what to eat day-to-day on the Bulletproof Diet. Doesn’t it principally come right down to burgers and bland veggies at each meal? Don’t you need to surrender your love of meals to construct a stronger physique and thoughts?

Not within the slightest, truly. You can take pleasure in numerous selection on the Bulletproof Diet with out sacrificing taste, particularly for those who refill on herbs and spices and select high-quality components. Plus, you’ll commerce that heavy post-meal meals coma for boundless power and focus.

Here’s a sensible meal plan for every week of consuming Bulletproof. These recipes are easy, but flavorful. All of them take underneath 30 minutes to make.

Monday

Breakfast: Bulletproof Coffee (recipe here)

 

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

30 minutes; serves 2

Wild salmon is an distinctive supply of omega-Three fat, and it’s all the higher whenever you prime it with grass-fed butter. Lemon lends an acidity that cuts the richness of the fatty fish, and recent herbs add depth of taste and antioxidants. Delicious and easy.

 

2 wild salmon filets (sockeye salmon is nice)

1 tsp Brain Octane Oil (or coconut oil)

Sea salt

Three tbsp grass-fed, unsalted butter (Kerrygold is an effective model)

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

Lemon wedges, for serving

1 bunch (12 oz) kale, stems eliminated and leaves torn into items

 

  1. Preheat oven to 320?
  2. Place the salmon filets on parchment paper on a baking sheet. Rub with Brain Octane, season with sea salt, and prime with 1 tbsp butter.
  3. Wrap the parchment across the salmon, folding the seams and tucking them to ensure the steam doesn’t escape.
  4. Bake till fish is medium uncommon, about 18 minutes.
  5. While fish is baking, steam kale till simply wilted, about Three minutes.
  6. Drain kale, add remaining butter, salt to style, and plate. Put the salmon on prime, and sprinkle with chopped herbs and fresh-squeezed lemon. Serve.

 

Dinner: Hanger Steak with Herb Butter and Spinach (Eat dinner earlier than 8PM day-after-day)

30 minutes; Serves 2, with leftovers

High-quality grass-fed steak speaks for itself, and the hanger reduce hits the candy spot between worth and taste. Drown your hanger steak in herb butter to make it additional satisfying. Just don’t overcook it. Well-done steak is a criminal offense.

 

1 tbsp Brain Octane Oil

2 Hanger steaks, room temperature

1 lemon

Four tbsp grass-fed butter, room temperature

1 tbsp minced chives

2 tbsp combined chopped recent herbs (rosemary, thyme, and/or oregano)

Sea salt

6 cups (about 6 oz) spinach, frivolously steamed

 

  1. Rub steak with Brain Octane and put aside.
  2. Grate two teaspoons of zest from the lemon. Avoid grating right down to the bitter pith (the white half). You solely need the citrusy yellow a part of the peel.
  3. Squeeze out 1 tsp of lemon juice, and set the remaining wedges apart.
  4. In a small bowl, mix butter, lemon zest, chives, herbs, and 1 tsp sea salt. Mix nicely to type compound herb butter. Stir within the lemon juice till included.
  5. Heat a grill pan (or precise grill) to medium-high warmth. Season your steak with sea salt and place within the pan. You ought to hear it sizzle.
  6. Reduce the warmth to medium-low to keep away from charring the steak. Cook 5-6 minutes per aspect for uncommon, 6-7 minutes per aspect for medium-rare.
  7. Transfer steak to a plate, prime with half the herb butter, and let relaxation for five minutes. Reserve the remainder of the butter for the leftovers.
  8. Cut the steak thinly throughout the grain, and serve on prime of a mattress of steamed spinach. Top with drippings from the pan and a squeeze of lemon. Serve.

 

Tuesday

Breakfast: Bulletproof Coffee

 

Lunch: Lamb Chili

30 minutes; serves 2, with leftovers

This is hearty consolation meals full of fat, protein, and veggies. You can use grass-fed beef instead of the lamb (tip: purchase the fattiest floor meat yow will discover. It’s cheaper and extra flavorful). You can even substitute Four tbsp natural chili spice combine for the spices listed out right here, so long as you’re not delicate to the lectins within the cayenne pepper.

 

1 leek, sliced

2 carrots, chopped

Four celery stalks, chopped

2 cups water

½ cup asparagus, thinly sliced

1 cup cauliflower, chopped

1 cup zucchini/summer time squash, chopped

1 lb grass-fed lamb

1 tsp apple cider vinegar

¼ cup coconut oil

1 tbsp Brain Octane Oil

Olive oil, for drizzling

 

For spice combine:

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, mix the leek, carrots, and celery and prepare dinner over medium-low warmth till aromatic and the leek is tender, about Three minutes.
  2. Add the water, asparagus, cauliflower, zucchini, lamb, vinegar, spices, and sea salt.
  3. Cover and prepare dinner for 10 minutes.
  4. Stir within the coconut oil and Brain Octane till included.
  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 collectively within the morning, and by lunchtime the acid may have cooked the fish. You could make it in a transportable glass dish and let it remedy within the fridge at work, too. Ceviche makes a pleasant mild meal, however all of the fat retains it filling. Pro tip: about 10% of individuals have genetics that make cilantro style like cleaning soap. Leave the garnish out for those who’re one among them.

 

eight ouncesskinless, boneless wild salmon, cubed

2 tbsp recent lime juice

1 tsp additional 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 a minimum of two hours. Stir/shake each 15 minutes to distribute the lime juice. You can marinate for longer so long as you retain it refrigerated.
  3. Fold in arugula earlier than serving.

 

Dinner: Leftover Lamb Chili

 

Thursday

Breakfast: Bulletproof Coffee

 

Lunch: Bulletproof High-Fat Salad

15 minutes; Serves 2

Lettuce is low in vitamins and gained’t fill you up. This recipe brings new life to salad with scrumptious, high-fat additions and a creamy dressing. Skip the bell pepper should you’re delicate to nightshades.

 

For salad:

2 cups wild greens combine (arugula, romaine, and so on.)

2 pastured eggs, hard-boiled and quartered

Four ouncessmoked wild salmon, separated into items

½ avocado, cubed

Handful uncooked cashews

½ purple bell pepper, sliced (elective; omit in the event you’re delicate to nightshades)

? cucumber, thinly sliced

 

For dressing:

The different half of the avocado

The different third of the cucumber

Three tbsp Brain Octane or olive oil

2 tbsp apple cider vinegar

Fresh cilantro and oregano, to style

Sea salt, to style

 

  1. Combine all of the salad components in a big bowl.
  2. Blend all of the dressing components till clean and creamy.
  3. Toss the salad within the dressing and serve.

 

Dinner: Bulletproof Mac N’ Cheese

30 minutes; Serves 2, with leftovers

 

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

 

1.5 lbs grass-fed beef

Four huge carrots, halved

half bunch celery, chopped

Four cups spaghetti squash

Three scallions (bulbs and stems)

Four tbsp butter

1 cup scorching water

5 tbsp Brain Octane Oil

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

2 tsp apple cider vinegar

1 tsp oregano

1 tsp cayenne pepper (optionally available)

 

  1. Brown the meat to a light-weight pink colour over medium warmth.  Set apart.
  2. Add the chopped celery, squash, and carrots right into a pot and steam on medium warmth till all of the greens are gentle.  Turn off the warmth and depart the pot on the range.
  3. Mix the butter, scorching water, MCT oil, vitamin C, vinegar, and oregano in a small saucepan.  Stir continuously because the combination heats.  Once the butter is melted, take away the sauce from the warmth. Add the sauce to a blender with the steamed carrots and uncooked scallions and mix.
  4. Chop the meat into small chunks and stir it into the sauce.
  5. Place the spaghetti squash and celery into bowls and prime it with the meat/sauce combination.
  6. Top with cayenne pepper for those who 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 excessive in potassium and B nutritional vitamins. They’re additionally barely bitter, which pairs nicely with the richness of the pork chop. Having hassle discovering them? Sub in some other inexperienced. Buy bone-in pork chops to maintain them from drying out whereas they prepare dinner.

 

1 tbsp every minced recent 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, mix herbs and 1 tsp sea salt. Coat each side of the pork chops with the herb/salt combination.
  2. Heat a heavy pan over medium warmth. Add the Brain Octane and the chops. Cook till the chops are golden, Four to five minutes both sides.
  3. Remove the pan from the warmth and add the butter, tossing the chops to coat. Plate the chops and put them apart.
  4. Put the pan again on the warmth and add dandelion greens, cooking in butter and drippings with out turning, for two 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 larger in omega-6 fat, so restrict it to a few times every week. Chickens aren’t meant to eat feed – put them in a subject they usually’ll forage for wild crops, seeds, grubs, and even mice. All that contributes to a denser dietary profile with fewer toxins, which is why it’s all the time value it to purchase pastured hen. 

 

2 bone-in, skin-on pastured hen thighs

1 tbsp Brain Octane Oil

2 sprigs of recent rosemary

1 tsp smoked paprika

Sea salt

 

For broccoli soup:

1 head broccoli

Three tbsp grass-fed butter

1 tsp Sea salt

 

  1. Preheat oven to 350?.
  2. Pull the pores and skin away from the meat of the hen thighs so it’s separated, however nonetheless hooked up. Slip a sprig of rosemary between the meat and pores and skin. This will infuse the meat with taste and make sure that the pores and skin crisps.
  3. Rub the Brain Octane on the surface of the hen thighs, then sprinkle with smoked paprika and sea salt.
  4. Put the hen thighs on a baking sheet. Bake till not pink and juices run clear, about 30 minutes.
  5. While the hen is baking, reduce the stalk off the broccoli and set it apart.
  6. Boil or steam the broccoli head till tender, about 6 minutes.
  7. Blend the broccoli, butter, sea salt, and a couple of tbsp of the water from the pot till clean. Add extra water if the soup is just too thick.
  8. Plate the hen and put the soup in a bowl. Serve collectively.

 

Dinner: Shredded Beef with Brussels Sprouts

30-minutes, plus eight hours cooking time; Serves 2-Four

Start this one within the morning. Your home will odor scrumptious all day and the roast shall be prepared in supper time.

 

1 pound grass-fed backside sirloin or skirt steak

2 tablespoons sea salt

1 tablespoon floor turmeric

1 teaspoon dried oregano

2 tablespoons Upgraded XCT oil

Three 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 floor turmeric

  1. Coat the steak with the salt, turmeric, and oregano.
  2. Place the seasoned steak within the sluggish cooker and pour on the Brain Octane Oil. Add the butter and prepare dinner on low for six to eight hours or till 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 300?.  Place the sprouts in a baking pan with the butter. Sprinkle on the salt and turmeric. Bake for 30 to 45 minutes.  Serve and luxuriate in.

 

Sunday

Breakfast: All-American Breakfast

15 minutes; Serves 2

Skip intermittent fasting as soon as every week so your physique doesn’t regulate to it. Today, as an alternative of simply doing Bulletproof Coffee for breakfast, go for the basic bacon and eggs duo, with avocado on the aspect. Cook your eggs sunny-side as much as protect the valuable vitamins within the yolks.

 

Four slices pastured bacon

Four pastured eggs

1 tbsp grass-fed butter

1 avocado, sliced

Sea salt

 

  1. Pan fry the bacon over medium warmth till cooked however not charred, about Four minutes all sides. Set apart, and reserve the bacon fat for a later meal.
  2. Clean the pan and return to medium warmth. Add butter, then eggs. Fry the eggs till the white cooks.
  3. Tilt the pan so the butter swimming pools. Spoon the butter over the eggs till the white on the highest cooks.
  4. Plate the eggs, sliced avocado, and bacon. Add sea salt to style and serve.

 

Lunch: Leftover Shredded Beef and Brussels Sprouts

 

Dinner: Bulletproof Steak Bowl

30-minutes; Serves 2, with leftovers

This is identical steak bowl served on the Bulletproof Coffee Shops in Los Angeles. It requires tender however cheap grass-fed tri tip steak, rubbed with herbs and cooked low and sluggish till medium-rare. White rice is ideal in your carb refeed day.

 

1 ½ lbs grass-fed tri tip steak

2 tbsp additional virgin olive oil

1 tbsp sea salt

1 tsp every sage, oregano, thyme, parsley, and rosemary, roughly chopped and combined

2 tbsp Brain Octane Oil, plus additional for drizzling

1 cup (dry) natural lengthy grain white rice, rinsed

2 cups water

Vegetables of your selection, steamed

1 tbsp grass-fed butter

 

  1. Preheat oven to 350?.
  2. Add rice, water, 1 tsp sea salt, and a couple of tbsp Brain Octane to a pot. Bring to a boil, cowl, scale back warmth to low, and prepare dinner for 20 minutes.
  3. While rice is cooking, trim the fat and pores and skin off the tri tip with a pointy knife. Fat is sweet, however you need the tri tip to be tender and straightforward to eat.
  4. Rub the tri tip with olive oil till coated, then toss in sea salt and herb combination.
  5. Spread the tri tip on a baking pan and bake till medium-rare, 18-20 minutes.
  6. Remove the tri tip from the oven and let it relaxation for 10 minutes.
  7. When the rice is completed cooking, take away it and let it relaxation for 10 minutes as properly.
  8. Put the rice within the backside of a bowl and prime with steamed veggies, tri tip, grass-fed butter, and salt to style. Drizzle additional Brain Octane should you’d like, then serve.

 

You don’t need to spend greater than an hour a day to make home-cooked, flavorful meals that upgrades your efficiency. For extra easy Bulletproof recipes, decide up a replica of Bulletproof: The Cookbook, or download the Bulletproof Diet Roadmap for free and get artistic within the kitchen. Thanks for studying and have an awesome week!



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