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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 bradfol commented Nov 21, 2014

Very useful reference! Thanks 😃

@anonyo

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@anonyo anonyo commented Jul 23, 2016

Nice! Thanks so much

@ArminasBek

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@ArminasBek ArminasBek commented Jun 18, 2018

Amazing! Thanks! 👍

@troypringle

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@troypringle troypringle commented Jan 25, 2020

Seems like you added some of your own and took some things out they did not include.. For some Kale would be bad and is not in bulletproof diet. They say it an cause problems with gout and other conditions, so use it moderation. Otherwise, good list here as it's hard to find a printable version anywhere online.

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