Critique This Bulletproof Diet

Hello all,


I've been reading the forums without posting for a while but I figured it was time I joined the conversation. I also want to thank everyone here who has provided me a ton of great ideas and info this past year.


5 Second Bio: 25 y/0, 6'1", 162 lbs - Been eating very green BPD for 12 months (1 year anniversary is actually on Monday!)


I've carefully honed this BPD over the last 12 months and I've been eating this version pretty consistently for the last several months. I feel amazing most of the time (provided I get my sleep), but I wanted to see if all of the knowledgeable people on this forum could poke some holes in my diet and point out any glaring things that I'm missing.


Any obviously missing micronutrients? Bad Macro Ratio? I'm a little worried about being too light on carbs.


Daily Total Cal: 3408 - 3653

Carbs: 103 g

Fat: 273 - 296 g

Protein: 147 - 161 g



  • 4 Tbsp Kerrygold Unsalted

  • 2 Tbsp Upgraded MTC

  • 2 Tbsp Coconut Oil ( I like the taste and extra calories)

  • 2 Sqaures  Lindt 85% Dark Chocolate

    • 1036 cal

    • 8 g / carbs

    • 109 g / fat

    • 4 g / protein


  • Vit C - 1000mg

  • Mega Green Tea Extra

  • CLO

  • Vit D - 5000 iu

  • Life Extension Super-K Complex

  • Idoine - 450 mcg

  • Calcium D-Glucarate - 500 mg


Lunch (Variation 1):

  • 2 packs Sardines

  • 1 Avacado

  • 3 Tbsp EVOO

  • Hotsauce & Salt

    • 740 cal

    • 13 g / carbs

    • 66 g / fat

    • 35 g / protein


  • Folinic Acid - 800 mcg

  • Jarrow B12 - 5,000 mcg

  • Selenium 200 mcg


Lunch (Variation 2):

  • 7 oz Wild Sockeye Salmon (Canned)

  • 1 Avacado

  • 3 Tbsp EVOO

  • Lemon Juice & Salt

    • 985 cal

    • 13 g / carbs

    • 89 g / fat

    • 49 g / protein

Ultimate Bulletproof Stew

  • See my forthcoming Recipe Post

  • Grassfed Ground Beef

  • Grassfed Beef Liver

  • Spinach

  • Kale

  • Carrots

  • Sweet Potatoes

  • Leek

  • Green Onion

  • Brocoli

  • Cauliflower

  • Homemade Spaghetti Sauce (nothing bad in it)

  • Green Beans

  • Peas

  • Apple Cider Vinegar

  • Salt

  • 12 Eggs

  • 8 Tbsp Kerry Gold

  • Herbs / Spices

    • 1632 cal

    • 82 g / carbs

    • 98 g / fat

    • 108 g / protein


  • Magnesium (Usually Natural Calm)


1-2 nights a week for dinner I'll have some variation of Sweet Potato, Eggs, Steamed Vegetables instead of the stew.


Thanks for your advice in advance!


  • edited May 2013

    I should mention the stew is made in a large batch which makes ~5 meals - I don't eat a dozen eggs every night for dinner haha.

    The nutrition info mentioned for the stew is for 1 meal.

  • Jason MillerJason Miller Mother nature isn't stupid mod

    just take the chocolate out of your coffee and the rest looks good (should only be fat in the AM.).  I would have said the carbs might be high, but you didn't include if you are working out and you didn't subtract fiber so it looks good.  If you are doing refeeds, carbs can be as low as sub 30g/day (after fiber subtraction) as long as you have no issues.  I'm not sure how you came to your daily totals if that stew is divided into 5 portions, where is the other 1000 cal or so coming from? unless the stew is freaking massive and the stew numbers are after division.

    My Crossfit auto template programming here, body composition coaching through Eat to Perform here,
  • Agree with Jason about the chocolate.


    Looks good though, and that stew sounds awesome!

    My Fitness and Nutrition Blog:

  • edited May 2013

    Yea, I need to expirment with the chocolate. It makes the BPM (Bulletproof Mocha ;) ) so damn good though. My hope had been that it is such a tiny amount of carbs that it did not disrupt ketosis.


    Carbs and Working Out: I do a short hike (~1.5 miles) approximately 5 days a week - very gentle - doubtful I even reach aerobics. I very occasionally do a set of kettlebells, but mostly I rock climb 1-3 times per week and being lighter with a strong power/weight ratio really helps with that, so I'm not particularly worried about putting on weight.

    Daily totals - Yes the stew numbers are after division and yes it is massive. I go to the farmers market and then make it once a week.


    It makes 3 gallons (I know because it fills my 3 gallon pot to the brim) which equals 5 meals for me. So I just added up everything I put in it and divide by 5.


    I freeze it in portions and have them throughout the week. My BPD is all about minimal prep/cooking time/thought.

    I'll post the recipe tomorrow in it's own thread, but here's a preview of the ingredients. (The number of the spaghetti/tomato sauce are probably way off - I use a quart mason jar of canned sauce - but this tool doesn't have my grandmothers homemade spaghetti sauce haha)


    Makes 3 gallons.



  • Jason MillerJason Miller Mother nature isn't stupid mod
    I gotta see pics of this, holy shit, the pile of spinach needed to make 10 cups cooked would almost be the size of a lazyboy.
    My Crossfit auto template programming here, body composition coaching through Eat to Perform here,
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