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Dave Aspreys bulletproof diet food list

How many servings should I eat per day?

  • Fruit = 1-2 servings
  • Animal protein = 4 - 6 servings
  • Healthy fats = 5 - 9 servings
  • Healthy vegetables = 6 - 11 servings

How should I allocate my calories per day?

  • Healthy fats = 50%
  • Animal Protein = 18%
  • Vegetables = 28%
  • Fruit = 4%

Or

Fats = 50 - 80% Proteins = 10 - 30% Carbohydrates = 5 - 30%

Protein

Diving in deep

  • Grass-fed beef
  • Grass-fed lamb
  • Pastured Eggs
  • Protein powders
    • Hydrolyzed collagen
    • Colostrum
    • Beef Plasma/Serum
  • Whey protein concentrate
  • Low mercury fish
    • anchovies
    • Haddock
    • Patrale sole
    • sardines
    • sockeye salmon
    • summer flounder
    • Tilapia
    • Trout

Wading

  • Pastured pork
  • Pastured chicken
  • Pastured turkey
  • Pastured duck
  • Pastured goose
  • Whey protein isolate

Getting your toes wet

  • High mercury or farmed seafood
  • Factory farmed eggs and meat

Don't do it!

  • Soy protein
  • Wheat protein
  • Beans
  • Cheese
  • Other pasteurized or cooked dairy(except butter)

Oils and Fats

Diving in deep

  • Grass-fed butter
  • Grass-fed Ghee
  • Pastured egg yolks
  • Grass-fed meat fat
  • Fish oils
  • Coconut oil
  • MCT oil
  • non-gmo soy lecithin
  • Extra-virgin olive oil
  • Chocolate butter
  • Cocoa butter
  • Avacado oil

Wading

  • Palm oil
  • Pastured Bacon fat
  • Grain-fed butter
  • Grain-fed ghee
  • unheated almond oil
  • unheated hazelnut oil
  • unheated walnut oil

Getting your toes wet

  • Duck fat
  • Goose fat
  • Canola oil
  • Corn oil
  • Cottonseed oil
  • Flax oil
  • Peanut oil
  • Soy and vegetable oil
  • Chicken fat
  • Safflower oil
  • Sunflower oil

Don't do it!

  • Margarine
  • Other artificial trans fats
  • Oils made from GMO grains
  • Commercial lard

Veggies

Diving in deep

  • Avacados
  • Cilantro
  • Olives
  • Parsley
  • Bok choy
  • Brussels Sprouts
  • Collards
  • Cooked spinach
  • Kale
  • Asparagus
  • Brocolli
  • Cabbages
  • Cauliflower
  • Carrots
  • Celery
  • Cucumber
  • Dark Lettuces
  • Fennel
  • Radish
  • Artichokes
  • Green beans
  • Summer Squashes
  • Zucchini

Wading

  • Eggplant
  • Peppers
  • Tomatoes
  • Garlic
  • Onion

Getting your toes wet

  • Beets
  • Corn(fresh on the cob)
  • Peas
  • Plantains
  • Sweet Potatoes
  • Winter Squashes
  • Yams

Don't do it!

  • Potatoes
  • Mushrooms
  • Canned Vegetables

Fruits

Diving in deep

Low-sugar fruit:

  • Blackberry
  • Cranberry
  • Grapefruit
  • Lemon
  • Lime
  • Passion Fruit
  • Rasberry
  • Strawberry

Wading

Average-sugar fruit:

  • Apple
  • Apricot
  • Blueberry
  • Cantaloupe
  • Cherry
  • Kiwi
  • Nectarine
  • Orange
  • Papaya
  • Peach
  • Pear
  • Pinapple
  • Plum

Getting your toes wet

High-sugar fruit:

  • Banana
  • Dates
  • Grapes
  • Guava
  • Fig
  • Lychee
  • Mango
  • Melon
  • Persimmon
  • Pomegranate
  • Tangerine
  • Raisins
  • Dried fruits

Don't do it!

  • Canned fruit

Nuts and legumes

Diving in deep

  • Coconut Raw only:
  • Almonds
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts

Wading

  • Raw Chestnuts
  • Sprouted legumes
  • Green beans

Getting your toes wet

  • Garbanzo beans
  • Peas
  • Peanuts
  • Dried beans
  • Lentils

Don't do it!

  • Non-fermented soy
  • Soy "nuts"
  • Corn "nuts"
  • Roasted nuts
  • Roasted legumes

Grains

Diving in deep

  • None

Wading

  • Brown rice
  • Black rice
  • Wild rice
  • White rice
  • Organic quinoa
  • Oats

Getting your toes wet

  • Organic corn
  • Organic wheat

Don't do it!

  • Any non-organic refined or whole grain except rice
  • GMO grain

Dairy

Diving in deep

  • Organic grass-fed butter
  • Organic grass-fed ghee(clarified butter)
  • Non-organic grass-fed butter
  • Non-organic grass-fed ghee
  • Grass-fed full-fat raw organic milk (not pasteurized and only if tolerated)
  • Grass-fed full-fat raw organic cream (not pasteurized and only if tolerated)
  • Grass-fed full-fat raw organic yogurt(not pasteurized and only if tolerated)

Wading

  • Grain-fed non-organic raw milk (if tolerated)
  • Grain-fed butter or ghee
  • Organic pasteurized milk
  • Non-organic pasteurized milk
  • Any cheese (dairy or not)

Getting your toes wet

  • Skim milk or Lowfat milk products
  • Cheese with mold (bleu cheese)

Don't do it!

  • Any Dairy from factory farms
  • Any Dairy from farms using rBGH
  • Powdered milk
  • Condensed milk
  • Ice cream

Spices and flavorings

Diving in deep

  • Apple cider vinegar
  • Sea salt
  • Ginger
  • Cilantro
  • Parsley
  • Oregano
  • Tumeric
  • Rosemary
  • Lavendar
  • Thyme
  • Cinnamon
  • All-spice
  • Cloves

Wading

  • Organic-prepared mustard(with no additives)
  • Garlic
  • Onion
  • Black pepper

Getting your toes wet

  • Fermented soy
  • Tamari
  • Miso
  • Nutmeg
  • Table salt (pure sodium)

Don't do it!

  • Commercial salad dressings
  • Yeast
  • Spice extracts
  • "Spices"
  • "Flavoring"
  • MSG

Sweetners and sugars

Diving in deep

  • Xylitol
  • Stevia
  • Maltitol
  • Other sugar alcohols
  • Dextrose

Wading

  • Raw honey
  • Sorbitol
  • Maple syrup
  • Coconut sugar
  • Brown sugar

Getting your toes wet

  • Cooked honey
  • White sugar

Don't do it!

  • Aspartame(nutrasweet)
  • Sucralose(splenda)
  • Acelsulfame
  • Agave syrup
  • High-fructose corn syrup
  • Fruit juice concentrate

Cooking

Diving in deep

  • Raw / Not cooked
  • Lightly heated
  • Steamed al dente
  • Baked at 350• or below

Wading

  • Boiled
  • Poached
  • Lightly grilled(not charred)

Getting your toes wet

  • Broiled
  • Barbequed

Don't do it!

  • Burnt
  • Blackened
  • Charred
  • Deep Fried
  • Microwaved
@bradfol

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bradfol commented Nov 21, 2014

Very useful reference! Thanks 😃

@anonyo

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anonyo commented Jul 23, 2016

Nice! Thanks so much

@ArminasBek

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ArminasBek commented Jun 18, 2018

Amazing! Thanks! 👍

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