Bulletproof diet: one day’s meals
When I first started the Bulletproof lifestyle, I was frustrated with the lack of information about how to adapt the Bulletproof diet for women. Created by Dave Asprey, while hacking his own health, the approach, inevitably, is quite male-focused. There’s no doubt about men and women being different and needing different ratios of nutrients to keep hormones in balance, I was eager to find experiences of other women adjusting the macro ratios, amounts, and timings to better suit female hormonal balance, but found only a few good resources. I wasn’t sure if I was supposed to follow the same guidelines as men, but I decided to give it a go and see what happens. If you are new to the Bulletproof diet, I recommend reading the fundamentals on the Bulletproof blog.
I’ll give an overview of what, how much and when I eat by breaking one day’s meals into ingredients and amounts. Healthy fats, organic vegetables, and grass-fed meat are important. Might seem at first that the lifestyle requires giving up on quite a lot, but you can, definitely, eat a lot of enjoyable foods. I absolutely love everything I eat! I’m still tweaking the macro ratios, but already want to share my experiences after being Bulletproof for 7-8 months. As I’m researching and experimenting more, the biohacking lifestyle is slowly winning me over.
I often see mention that you can eat as much as you want, as long as you stay on the green side of the Bulletproof roadmap and do intermittent fasting (James Clear, writer on habits and behavior change, explains well on his blog what intermittent fasting is). At first, the diet didn’t work so well for me (in this post you can read more about the mistakes I made). I think it’s important to pay attention to eating the right amounts. Even though I move a lot, and my body is used to processing a lot of food (I do love eating), at first, I started gaining weight because of the wrong macro ratios. Bulletproof enthusiasts will tell you that your body becomes a fat burning machine and calories don’t count, but I encourage women to be cautious and adjust the amounts and ratios to your activity level. Women need a bit more carbs than men do, and at least I want to eat a little less fats, too. The amounts in this post are what I, as an active, normal-weight, food-loving woman, usually eat in one day.
BREAKFAST: BULLETPROOF COFFEE – 6–7am
I wake up at 5am and start my day with yoga. I don’t feel like eating right after waking up, but, rather, I want to start doing something to get the day started. Yoga helps to activate my body and mind gently, and during the practice I set the intention for the day. Coffee is not optimal right after waking up, when cortisol, the so-called stress hormone, is at its highest level. Finnish biohacker, and one of the authors of Biohacker’s Handbook, Teemu Arina, recommends having coffee no earlier than 10-11am, when your cortisol level has lowered. When doing the intermittent fasting, you may want to have your Bulletproof Coffee earlier to keep the hunger away. If you’re not that hungry, it’s good to wait a bit before having coffee. For women, it’s sometimes good to add collagen protein to the morning coffee or evening tea. It blends well with warm drinks and doesn’t get damaged as does whey protein (avoid using whey in coffee or cooking). Replacing breakfast with Bulletproof coffee works great for short periods, but in the long run, it’s not recommended for women to fast every day. When you are having solid breakfast, stick to protein and fat rich foods, like eggs, avocado and salmon.
When you’re ready for breakfast:
Brew 2 cups of coffee from 100% Arabica, single-origin beans. It’s important to use good quality beans that are low in mycotoxins from mold. Warm up the blender and mug with hot water to keep coffee warm for longer. Put brewed coffee in the blender with 20–30 grams of grass-fed, unsalted butter and 5–10 grams of MCT oil. Blend at low speed to get a nice head of foam to your creamy cup of coffee.
LUNCH – 12–14pm
Lunch looks quite the same from day to day: green vegetables, avocado and eggs. Sometimes I have wild-caught salmon instead of eggs, and add olives and cucumber. Usually, I prepare lunch the previous evening or the same morning and pack it in a glass container. That way I can have healthy lunch wherever I go. I also have a small container of Himalayan salt always with me to add on top. This is on the smaller side of my lunches. Often, I add green beans or broccoli.
- 1/2 avocado
- 3 hard-boiled eggs
- Olives, cucumber, cellery and/or fennel
AFTER-LUNCH TREAT / DESSERT
After lunch, I usually crave for a small dessert. If you’d rather have dessert after dinner, that’s even better. Often, I have some whey protein, coconut butter, 99% Lindt chocolate, coconut nibs, blueberries or a protein bar. I love mixing whey protein with cacao powder to make a protein-choco-dressing for blueberries:
Mix whey and chocolate powder with water until you have a smooth dressing. Add blueberries, cocoa nibs and coconut cream. Easy, delicious and protein-rich!
DINNER – 18–19pm
Vegetables are the main player also on a dinner plate. Steamed broccoli is amazing with butter and salt – and you can vary it, easily, to make a mash or a soup. Dinner should be the biggest meal of the day and, preferably, contain grass-fed meat for the protein. Also, a small amount of carbs in the evening can help you sleep better. Roughly 65% of my calories come from fat, 20% from protein and 15% from carbs.
Broccoli, steak and a little salad
- 500g broccoli or green beans
- 100-150g grass-fed meat
- 1/2 zucchini
- 1/2 fennel
- cucumber slices
Slice zucchini and fennel and sauté on a pan with butter. Steam the broccoli for 1-2 minutes. When zucchini and fennel are almost done, cook the steak on the same pan for 1-2 minutes on each side, without searing. It’s important not to over-cook with too high temperature.
That’s it! Just eat enough so you don’t feel hungry and you have plenty of energy throughout the day. Quality is the key – get organic ingredients whenever possible. I prefer frozen veggies, because they are more nutritious and convenient than fresh ones.
Here you can read more about the mistakes I first made when starting the Bulletproof diet. I hope this will help you avoid same mistakes.