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30 DAYS TO ABULLETPROOF BODYRECIPE BOOKLETBurn fat and feel great with these easy, delicious, and satisfying recipes. Alwaysbuy local, organic, grass-fed, pastured, and/or wild-caught foods when possible.Some foods listed here are suspect on the Bulletproof Diet, and should be eatenin moderation. Refer to the Bulletproof Diet Roadmap for more info. For evenmore recipe ideas, check out the Bulletproof Recipes page.

WEEK 130 DAYS TO A BULLETPROOF BODY

Breakfast:Bulletproof CoffeeServes: 1Instructions:Ingredients:1. Brew 1 cup (8-12 ounces) of coffee using filtered water with 2 ½ heapingtablespoons of freshly ground coffee beans. Use a French Press for ease ofuse and to preserve beneficial coffee oils that paperfilters keep out.2 ½ heaping tablespoonsground Coffee Beans1 teaspoon – 2 tablespoonsBrain Octane Oil1-2 tablespoons grass-fed,unsalted butter or 1-2teaspoons of Grass-FedGhee2. Add 1 teaspoon to 2 tablespoons of Brain Octane Oil.3. Add 1-2 tablespoons of grass-fed, unsalted butter or 1-2 teaspoons ofgrass-fed ghee. Make sure your butter is unsalted. Salty coffee is gross.4. Mix it all in a blender for 20-30 seconds until it looks like afoamy latte.

Lunch & Dinner:Paleo Steak BowlServes: 1Instructions:Ingredients:1. Preheat a cast-iron pan to medium-high.3-1/2 ounces steak(top sirloin cap)1 bok choy2. Place the steak on griddle pan, reduce temperature to medium, reducetemperature to medium and cook for 2 minutes (Tip: Remove steak fromfridge roughly 1 hour before cooking to avoid overcooking and charring)on each side.4-5 asparagus stalks3. Remove from pan and rest on a wire rack over a warm plate.1 pasture-raised egg4. Melt ghee in a small saucepan on medium heat. Crack the egg into thepan and cook for 2-3 minutes, or to your preference.1/2 tablespoon Grass-FedGhee or butter5, Lightly steam the greens (2-3 minutes max).6. Plate up and season with salt and dressing of choice over the greens.Enjoy!Recipe provided by Ryan Carter

Lunch & Dinner:Low-Carb Thai SaladWith Grilled SteakServes: 2MarinadeIngredients:Thai Salad Ingredients:1 tablespoon coconut oilor Grass-Fed Ghee1 head of bok choy, slicedlengthwise into quarters2 tablespoonscoconut aminos1/2 tablespoonground ginger1/2 ground coriander1/4 medium red cabbage,roughly shredded1 medium carrot, spiralizedTwo 4-ounce top sirloinor hanger steaks (about3/4-inch thick)Optional: Fresh cilantro,sliced radishes, fresh limejuice, or chopped greenonions to garnish1 teaspoon raw honey1/2 tablespoon freshlime juice1/2 teaspoon saltInstructions:1. In a bowl, combine marinade ingredients and whisk together.Add steaks to the bowl and mix with the marinade. Cover andmarinate for 20 minutes. (If marinating longer, place steaks inyour refrigerator.)2. In a pan with a steamer basket, add 1 inch of water and bringto a boil. Add bok choy, reduce to a simmer, and steam for about6 minutes, or until tender. Remove and set aside.3. In a saucepan on medium heat, add coconut oil and saute thered cabbage until tender. Remove cabbage, add carrots to thepan, and saute for 2-3 minutes.4. Preheat a cast iron griddle pan on medium-high heat. Whenit’s hot, add the steaks and cook for 3 minutes. Flip steaks andcook for an additional 2 minutes.5. Rest your steaks for 3-5 minutes, then then slice againstthe grain.6. Assemble Thai salad: Arrange vegetables and top with steak.Add garnishes, if desired.Recipe provided by Ryan Carter

Lunch & Dinner:Slow Cooker Pot Roastand Brussels SproutsServes: 2-4Slow Cooker Pot RoastIngredients:Slow Cooker Pot RoastInstructions:Brussels SproutsIngredients:Brussels SproutsInstructions:1 pound bottom sirloinor skirt steak1. Coat the steak with the salt,turmeric, and oregano.1 pound Brusselssprouts (halved)1. Preheat the oven to 300F.2 tablespoons sea salt2. Place the seasoned steak inthe slow cooker and pour onthe Brain Octane Oil.2 tablespoons grass-fedunsalted butter orGrass-Fed Ghee3. Add the butter and cook onlow for 6 to 8 hours or until themeat is shreddable.2 teaspoons sea salt1 tablespoon groundturmeric1 teaspoon dried oregano2 tablespoons BrainOctane Oil or MCT oil3 tablespoons grass-fedunsalted butter1.5 tablespoons applecider vinegar4. After the meat is cooked,shredit with a fork and addthe vinegar.2 teaspoons groundturmeric2. Place the sprouts in abaking pan with the butter.3. Sprinkle on the salt andturmeric. Bake for 30 to 45minutes.4. Serve and enjoy.

Lunch & Dinner:Sushi Sandwich WrapsServes: 1Instructions:Ingredients:1. Place nori sheet onto a cutting board, shiny side facing down.1 nori sheet2. Place the slices of avocado on top of the nori so they’re arrangedon three quarters of the nori sheet.1/2 ripe avocado, sliced4-5 ounces slicedpre-cooked chickenPinch of salt3. Place the chicken on top of the avocado in a narrow line.Sprinkle salt over the chicken.4. Use your hands to carefully roll the nori sheet into a wrap.Slice sushi sandwich wrap in half and enjoy immediately.Note: Prepping this for lunch? Store the ingredients separately untilyou’re ready to eat.Recipe provided by Jordan Pie

Lunch & Dinner:Chicken Leg Quarters andCreamy Mashed Sweet PotatoesServes: 4Chicken Leg QuartersIngredients:Chicken Leg QuartersInstructions:4 chicken leg quarters1. Preheat your oven to 350degrees.2 teaspoons turmeric2 teaspoons dried thyme2. On a rimmed sheet pan,add chicken and toss withghee and lemon juice.Juice of 1 lemon2 stalks of lemongrass,roughly chopped1 cup chicken bonebroth or filtered water1 tablespoon Grass-FedGhee or coconut oil,meltedSalt to taste3. Pour the broth or waterin the bottom of the pan.4. In a small bowl, mixturmeric, thyme, and saltand sprinkle evenly overthe chicken leg quarters.5. Top chicken withlemongrass, and placeany extra pieces in the panliquid to infuse it with flavor.Creamy MashedSweet PotatoesIngredients:Creamy MashedSweet PotatoesInstructions:1 large sweet potato,peeled and cut into1/2-inch cubes(2 cups’ worth)1. In a large pot with a steamerbasket and 1 inch of boilingwater, steam sweet potatoesfor 7 minutes or until cubesare tender and easy to piercewith a knife.2 scoops CollagenProtein1/4 cup full-fat cannedcoconut milk (BPA-free)2. Transfer potato cubes toa medium mixing bowl andmash with a potato masher.1 tablespoon Grass-FedGhee3. Add remaining ingredientsto the bowl and mix well.1 teaspoon sea salt4. Serve warm.1 teaspoon crackedblack pepperChicken leg quarters recipe providedby Sheridan Austin6. Bake for 50-60 minutes. Inthe last 5 minutes of cooking,increase the temperature to390 degrees to make the skincrispy (optional).7. Serve warm with yourfavorite quick side dishes.Mashed sweet potatoes recipe providedby Rosie Tran

Lunch & Dinner:Cleansing Ginger Carrot SoupServes: 4Instructions:Ingredients:1 tablespoon coconut oil1. Heat large pot with coconut oil. Once pot is hot, add in choppedsweet potato and carrots. Sauté on medium heat until soft. Reducethe heat to low.6 large carrots, peeledand chopped2. Add ginger, turmeric, parsley, oregano and sea salt. Let carrotsand sweet potatoes cook in the spice mixture for 2-3 more minutes.1 large sweet potato,peeled and chopped3. Reduce heat to simmer. Add bone broth and coconut milk.Allow to simmer for about 30 minutes.3 cups bone brothor veggie broth (forvegan version)4. Remove from heat and transfer to blender (or use an immersionblender). Pulse until you reach a creamy consistency.1 cup full-fat coconut milk5. Serve in bowls, topping each serving with green onion and adrizzle of coconut milk.1 teaspoon grated gingerRecipe provided by Bare Nutrition Health1 teaspoon turmeric1 tablespoon dried parsley1 tablespoon dried oregano1/2 cup chopped greenonion, for toppingHimalayan sea salt to taste

Lunch & Dinner:Cinnamon Pecan Sweet PotatoesServes: 4Instructions:Ingredients:1. Preheat oven to 350 degrees.4 small sweet potatoes2. Wash sweet potatoes well, and dry. Using a fork, pierce the skinof the sweet potatoes in several locations.1 tablespoon Grass-FedGhee, melted1/4 teaspoon flakysea salt1 teaspoon groundcinnamon3. Brush the outsides of potatoes lightly with some of the meltedghee, and sprinkle the flaky sea salt equally on each.4. Place prepped potatoes on a baking sheet lined with parchment paper.5. Bake in oven for approximately 1 hour or until potatoes are soft tothe touch and some of the natural sugars have started to seep outonto the parchment.2 teaspoons birch xylitol1 ounce raw pecans,roughly chopped6. Meanwhile, add cinnamon, xylitol, and pecans to remaining meltedghee, and toss to coat. Set aside.7. When potatoes are done, remove from oven. Carefully split the topsopen and top with the pecan mixture, dividing equally among the fourhot potatoes. Garnish with an extra sprinkle of cinnamon if desired, andserve immediately.Recipe provided by Veronica Culver

Lunch & Dinner:Zoodle Nests With Baked EggsServes: 1Instructions:Ingredients:1. Add ghee to an oven-safe pan or cast iron skillet and place onstovetop over medium heat.2 zucchinis2. Preheat oven to 350 degrees.1/2 tbsp Grass-Fed Ghee3. Spiralize your zucchinis.2 pasture-raised eggs4. Add zoodles to pan with ghee, and sauté for a few minutes.1 medium avocadoGarnish: chili flakes, nigellaseeds, lemon juice, salt andpepper5. Divide into two nests, by spreading the zoodles out and forminga hole in the center of each.6. Crack egg and drop it into the middle of your zoodle nest.Then repeat with the other egg.7. Place pan in the oven for 3 minutes until egg is cooked to about70% (it will continue cooking another 10% once out).8. Gently lift each nest out of the pan with a spatula and put on plate.9. Add garnish and enjoy.

Lunch & Dinner:Steak With Chimichurri Sauceand Mashed CauliflowerServes: 2Steak Ingredients:Steak Instructions:16 oz quality steak(allow it to come toroom temperature)Put the basil and mint leavesin blender and blitz untilthey’re broken down.Grass-Fed Ghee orbutter for cookingAdd the remaining chimichurrisauce ingredients and blendtogether until combined.1 sprig of thymeor rosemaryPour the chimichurri sauce intoa pouring jug and set it aside.Salt to seasonChimichurri SauceIngredients:16 oz quality grass-fed2 1/2 cups of fresh basilleaves (or 1 bunch)1 cup fresh mint leavesJuice of 1 lemon or lime1/2 cup Brain Octane Oilor MCT oilPinch of saltHeat a frying pan to mediumheat. Once the pan has heatedup, add the butter or ghee andherbs.Add the steak to the fryingpan and cook on both sidesuntil golden brown and cookedto your liking.When the steaks are ready,remove the frying pan fromthe heat and allow the steaksto rest for 5 minutes.Serve the steaks with thechimichurri sauce on top.Mashed CauliflowerIngredients:1 medium headcauliflower, roughlychopped into floretsChicken bone brothor filtered waterfor boiling cauliflower3-4 tablespoonsgrass-fed butteror Grass-Fed GheeSalt to tasteCreamy MashedSweet PotatoesInstructions:1. Add cauliflower florets to asmall saucepan. Fill your panhalf full with bone broth or water.2. Bring heat to a boil, then reduceto a simmer and cook caulifloweruntil tender. (About 10 minutes.)3. Drain bone broth into anothercontainer to drink or use in adifferent recipe. If using water,simply drain and discard.4. Add cooked cauliflower to afood processor or blender withbutter or ghee and salt to taste.Blend until completely smoothand creamy. (You can also use apotato masher, but mashedcauliflower may have lumps.)5. Serve warm with additionalbutter or ghee.Chimichurri recipe provided by Jordan Pie

WEEK 230 DAYS TO A BULLETPROOF BODY