7-Day Easy Bulletproof Keto Meal Plan (with Recipes) (2024)

I get a lot of questions about what to eat day-to-day on the keto Bulletproof Diet. Doesn’t it basically come down to beef and bland veggies at every meal? Don’t you have to give up your love of food to build a stronger body and mind?

Not in the slightest, actually. You can enjoy a lot of variety on the Bulletproof Diet without sacrificing flavor, especially if you stock up on herbs and spices and choose high-quality ingredients. Plus, you’ll trade that heavy post-meal food coma for boundless energy and focus.

Here’s a practical keto meal plan for a week of eating Bulletproof. These recipes are simple, yet flavorful. And they’re fast enough for a quick lunch or weeknight dinner. Click the recipe title to jump to the instructions.

7-Day Bulletproof Keto Meal Plan

Monday

Breakfast: Bulletproof Coffee

Lunch: Wild Salmon with Buttered Kale

This week, eat lunch around 2 p.m. to break your Bulletproof Intermittent Fast.

Dinner: Hanger Steak with Herb Butter and Spinach

Every day this week, eat dinner before 8 p.m.

Tuesday

Breakfast: Bulletproof Coffee

Lunch: Lamb Chili

Dinner: Leftover Hanger Steak with Spinach

Wednesday

Breakfast: Bulletproof Coffee

Lunch: Bulletproof Ceviche with Avocado and Arugula

Dinner: Leftover Lamb Chili

Thursday

Breakfast: Bulletproof Coffee

Lunch: Bulletproof High-Fat Salad

Dinner: Bulletproof Mac N’ Cheese

Friday

Breakfast: Bulletproof Coffee

Lunch: Leftover Mac N’ Cheese

Dinner: Pork Chops with Herb Crust and Wilted Dandelion Greens

Saturday

Breakfast: Bulletproof Coffee

Lunch: Baked Rosemary Chicken Thighs with Broccoli Soup

Dinner: Shredded Beef with Brussels Sprouts

Sunday

Breakfast: All-American Breakfast

Lunch: Leftover Shredded Beef and Brussels Sprouts

Dinner: Bulletproof Steak Bowl

Recipes

Bulletproof Coffee

Bulletproof Coffee is the ultimate way to fuel your mind and body with quality fats. Plus, it tastes like a creamy latte — without the dairy. Get the Bulletproof Coffee recipe and find out how Bulletproof Coffee keeps you energized and focused all morning long.

Wild Salmon with Buttered Kale

Wild salmon is an exceptional source of omega-3 fat, and it’s all the better when you top it with grass-fed butter. Lemon lends an acidity that cuts the richness of the fatty fish, and fresh herbs add depth of flavor and antioxidants. Delicious and simple. Get the recipe here.

Hanger Steak with Herb Butter and Spinach

High-quality grass-fed steak speaks for itself, and the hanger cut hits the sweet spot between price and flavor. Drown your hanger steak in herb butter to make it extra satisfying. Just don’t overcook it. Well-done steak is a crime.

Start to finish: 30 minutes

Serves: 2

Ingredients:

• 1 tablespoon Bulletproof Brain Octane C8 MCT Oil
• 2 hanger steaks, room temperature
• 1 lemon
• 4 tablespoons grass-fed butter, room temperature
• 1 tablespoon minced chives
• 2 tablespoons mixed chopped fresh herbs (rosemary, thyme and/or oregano)
• Sea salt
• 6 cups (about 6 ounces) spinach, lightly steamed

Instructions:

1. Rub steak with Brain Octane C8 MCT oil and set aside.
2. Grate two teaspoons of zest from the lemon. Avoid grating down to the bitter pith (the white part). You only want the citrusy yellow part of the peel.
3. Squeeze out 1 teaspoon of lemon juice, and set the remaining wedges aside.
4. In a small bowl, combine butter, lemon zest, chives, herbs and 1 teaspoon sea salt. Mix well to form compound herb butter. Stir in the lemon juice until incorporated.
5. Heat a grill pan (or actual grill) to medium-high heat. Season your steak with sea salt and place in the pan. You should hear it sizzle.
6. Reduce the heat to medium-low to avoid charring the steak. Cook five to six minutes per side for rare, or six to seven minutes per side for medium-rare.
7. Transfer steak to a plate. Top with half the herb butter and let rest for five minutes. Reserve the rest of the butter for the leftovers.
8. Cut the steak thinly across the grain, and serve on top of a bed of steamed spinach. Top with drippings from the pan and a squeeze of lemon. Serve.

Lamb Chili

This is hearty comfort food packed with fat, protein and veggies. You can use grass-fed beef in place of the lamb. (Tip: Buy the fattiest ground meat you can find. It’s cheaper and more flavorful.) You can also substitute 4 tablespoons organic chili spice mix for the spices listed out here, as long as you’re not sensitive to the lectins in the cayenne pepper.

Start to finish: 30 minutes

Serves: 2

Ingredients:

• 1 leek, sliced
• 2 carrots, chopped
• 4 celery stalks, chopped
• 2 cups water
• ½ cup asparagus, thinly sliced
• 1 cup cauliflower, chopped
• 1 cup zucchini/summer squash, chopped
• 1 pound grass-fed ground lamb (or grass-fed ground beef)
• 1 teaspoon apple cider vinegar
• ¼ cup coconut oil
• 1 tablespoon Brain Octane C8 MCT Oil
• Olive oil, for drizzling

For spice mix:

• 1 teaspoon coriander
• 1 teaspoon cumin
• 1 teaspoon allspice
• 1 tablespoon dried oregano
• 1 bay leaf
• 1 teaspoon sea salt

Instructions:

1. In a medium pot, combine the leek, carrots, and celery and cook over medium-low heat until fragrant and the leek is soft, about 3 minutes.
2. Add the water, asparagus, cauliflower, zucchini, ground lamb, vinegar, spices and sea salt.
3. Cover and cook for 10 minutes.
4. Stir in the coconut oil and Brain Octane C8 MCT Oil until incorporated.
5. Serve in a bowl, drizzled with olive oil.

Bulletproof Ceviche with Avocado and Arugula

Put this ceviche together in the morning, and by lunchtime the acid will have cooked the fish. You can make it in a portable glass dish and let it cure in the fridge at work, too. Ceviche makes a nice light meal, but all the fat keeps it filling. Some people have genetics that make cilantro taste like soap. Leave the garnish out if you’re one of them.

Start to finish: 5 minutes active time, 2 hours total

Serves: 1

Ingredients:

• 8 ounces skinless, boneless wild salmon, cubed
• 2 tablespoons fresh lime juice
• 1 teaspoon extra virgin olive oil
• 1 teaspoon Brain Octane C8 MCT oil
• ½ avocado, cubed
• 1 scallion, thinly sliced
• 1 tablespoon cilantro, torn
• ½ cup arugula
• Sea salt

Instructions:

1. Toss the salmon, oils and lime juice, then fold in avocado, scallion and cilantro. Season with sea salt.
2. Refrigerate and let sit for at least two hours. Stir occasionally to distribute the lime juice. You can marinate longer as long as you keep it refrigerated.
3. Fold in arugula before serving.

Bulletproof High-Fat Salad

Lettuce is low in nutrients and won’t fill you up. This recipe brings new life to salad with delicious, high-fat additions and a creamy dressing. Skip the bell pepper if you’re sensitive to nightshades.

Start to finish: 15 minutes

Serves: 2

Ingredients:

• 2 cups wild greens mix (arugula, romaine, etc.)
• 2 pasture-raised eggs, hard-boiled and quartered
• 4 ounces smoked wild salmon, separated into pieces
• 1/2 avocado, cubed
• Handful unroasted cashews
• 1/2 red bell pepper, sliced (optional; omit if you’re sensitive to nightshades)
• 2/3 cucumber, thinly sliced

For dressing:

• 1/2 half avocado
• 1/3 cucumber
• 3 tablespoons Brain Octane C8 MCT Oil or olive oil
• 2 tablespoons apple cider vinegar
• Fresh cilantro and oregano, to taste
• Sea salt, to taste

Instructions:

1. Combine all the salad ingredients in a large bowl.
2. Blend all the dressing ingredients until smooth and creamy.
3. Toss the salad in the dressing and serve.

Bulletproof Mac N’ Cheese

In any given 12-week period, one third of all Americans will eat mac n’ cheese. It’s the most popular cheese dish in the US. This version trades refined wheat pasta and plastic cheese for nutrient-dense spaghetti squash smothered in tangy sauce.

Start to finish: 45 minutes

Serves: 2, with leftovers

Ingredients:

• 1½ pounds grass-fed beef
• 4 big carrots, halved
• 1/2 bunch celery, chopped
• 4 cups spaghetti squash
• 3 scallions (bulbs and stems)
• 4 tablespoons butter
• 1 cup hot water
• 5 tablespoons Brain Octane C8 MCT Oil
• 1 gram (1000 mg) of vitamin C (break open a capsule from your supplements)
• 2 teaspoons apple cider vinegar
• 1 teaspoon oregano
• 1 teaspoon cayenne pepper (optional)

Instructions:

1. Use a fork to carefully poke holes in the exterior of the spaghetti squash.
2. Add the chopped celery, squash and carrots into a pot and steam on medium heat until all the vegetables are soft. Turn off the heat and leave the pot on the stove.
3. Brown the beef to a light pink color over medium heat. Set aside.
4. Mix the butter, hot water, MCT oil, vitamin C, vinegar and oregano in a small saucepan. Stir constantly as the mixture heats. Once the butter is melted, remove the sauce from the heat. Add the sauce to a blender with the steamed carrots and raw scallions and blend.
5. Chop the beef into small chunks and stir it into the sauce.
6. Remove the spaghetti squash from the pot. Once cool enough to handle, carefully chop in half. Scoop out the seeds. Use a fork to shred the squash into spaghetti-like strands.
7. Place the spaghetti squash and celery into bowls and top it with the meat/sauce mixture.
8. Optional: Top with cayenne pepper (if you dare).

Pork Chops with Herb Crust and Wilted Dandelion Greens

Dandelion greens are high in potassium and B vitamins. They’re also slightly bitter, which pairs well with the richness of the pork chop. Having trouble finding them? Sub in any other green. Buy bone-in pork chops to keep them from drying out while they cook.

Start to finish: 30 minutes

Serves: 2

Ingredients:

• 1 tablespoon each minced fresh parsley, oregano, sage, and thyme
• 2 bone-in pork chops, room temperature
• 2 teaspoons Brain Octane C8 MCT Oil
• 1 ½ tablespoon grass-fed butter
• 1 bunch dandelion greens, trimmed, washed and roughly chopped
• Sea salt

Instructions:

1. In a small bowl, combine herbs and 1 teaspoon sea salt. Coat both sides of the pork chops with the herb/salt mixture.
2. Heat a heavy pan over medium heat. Add the Brain Octane C8 MCT Oil and the chops. Cook until the chops are golden, four to five minutes each side.
3. Remove the pan from the heat and add the butter, tossing the chops to coat. Plate the chops and put them aside.
4. Put the pan back on the heat and add dandelion greens, cooking in butter and drippings without turning, for two minutes.
5. Top the pork chops with the dandelion greens, drizzle with pan drippings and serve.

Baked Rosemary Chicken Thighs with Broccoli Soup

Chicken is higher in omega-6 fats, so limit it to once or twice a week. Chickens aren’t meant to eat conventional feed — put them in a field and they’ll forage for wild plants, seeds, grubs and even mice. All that contributes to a denser nutritional profile with fewer toxins, which is why it’s always worth it to buy pasture-raised chicken.

Start to finish: 45 minutes

Serves: 2

Ingredients:

• 2 bone-in, skin-on, pasture-raised chicken thighs
• 1 tablespoon Brain Octane C8 MCT Oil
• 2 sprigs of fresh rosemary
• 1 teaspoon smoked paprika
• Sea salt

For broccoli soup:

• 1 head broccoli
• 3 tablespoons grass-fed butter
• 1 teaspoon sea salt

Instructions:

1. Preheat oven to 350 degrees F.
2. Pull the skin away from the meat of the chicken thighs so it’s separated, but still attached. Slip a sprig of rosemary between the meat and skin. This will infuse the meat with flavor and ensure that the skin crisps.
3. Rub the Brain Octane oil on the outside of the chicken thighs, then sprinkle with smoked paprika and sea salt.
4. Put the chicken thighs on a baking sheet. Bake until no longer pink and juices run clear, about 30 minutes.
5. While the chicken is baking, cut the stalk off the broccoli and set it aside.
6. Boil or steam the broccoli head until tender, about six minutes.
7. Blend the broccoli, butter, sea salt and 2 tablespoons of the water from the pot until smooth. Add more water if the soup is too thick.
8. Plate the chicken and put the soup in a bowl. Serve together.

Shredded Beef with Brussels Sprouts

Start this one in the morning. Your house will smell delicious all day, and the roast will be ready in time for dinner.

Start to finish: 30 minutes active time, plus 8 hours cooking time

Serves: 2-4

Ingredients:

• 1 pound grass-fed bottom sirloin or skirt steak
• 2 tablespoons sea salt
• 1 tablespoon ground turmeric
• 1 teaspoon dried oregano
• 2 tablespoons Brain Octane C8 MCT Oil
• 3 tablespoons grass-fed, unsalted butter
• 1 1/2 tablespoons apple cider vinegar

For Brussels sprouts:

• 1 pound Brussels sprouts (halved)
• 2 tablespoons grass-fed, unsalted butter
• 2 teaspoons sea salt
• 2 teaspoons ground turmeric

Instructions:

1. Coat the steak with the salt, turmeric and oregano.
2. Place the seasoned steak in the slow cooker and pour on the Brain Octane C8 MCT Oil. Add the butter and cook on low for six to eight hours, or until the meat is shreddable. After the meat is cooked, shred it with a fork and add the vinegar.
3. To make the Brussels sprouts: Preheat the oven to 300 degrees F. Place the sprouts in a baking pan with the butter. Sprinkle on the salt and turmeric. Bake for 30 to 45 minutes.
4. Serve beef with Brussels sprouts and enjoy.

All-American Breakfast

Skip intermittent fasting once a week so your body doesn’t adjust to it. On Sunday, instead of having Bulletproof Coffee for breakfast, opt for the classic bacon-and-eggs duo, with avocado on the side. Cook your eggs sunny-side up to preserve the precious nutrients in the yolks.

Start to finish: 15 minutes

Serves: 2

Ingredients:

• 4 slices pasture-raised bacon
• 4 pasture-raised eggs
• 1 tablespoon grass-fed butter or ghee
• 1 avocado, sliced
• Sea salt

Instructions:

1. Pan fry the bacon over medium heat until cooked but not charred, about four minutes each side. Set aside, and reserve the bacon fat for a later meal.
2. Clean the pan and return to medium heat. Add butter, then eggs. Fry the eggs until the white cooks.
3. Tilt the pan so the butter pools. Spoon the butter over the eggs until the white on the top cooks.
4. Plate the eggs, sliced avocado and bacon. Add sea salt to taste and serve.

Bulletproof Steak Bowl

This is the same steak bowl served at the Bulletproof Cafe in Los Angeles. It calls for tender but inexpensive grass-fed tri tip steak, rubbed with herbs and cooked low and slow until medium-rare.

Start to finish: 45 minutes

Serves: 2

Ingredients:

• 1 ½ pounds grass-fed tri tip steak
• 2 tablespoons extra virgin olive oil
• 1 tablespoons sea salt
• 1 teaspoon each sage, oregano, thyme, parsley and rosemary, roughly chopped and mixed
• 2 tablespoon Brain Octane C8 MCT Oil, plus extra for drizzling
• 1 cup (dry) organic long grain white rice, rinsed
• 2 cups water
• Vegetables of your choice, steamed
• 1 tablespoon grass-fed butter

Instructions:

1. Preheat oven to 350 degrees F.
2. Add rice, water, 1 teaspoon sea salt, and 2 tablespoons Brain Octane C8 MCT Oil to a pot. Bring to a boil, cover, reduce heat to low and cook for 20 minutes.
3. While rice is cooking, trim the fat and skin off the tri tip with a sharp knife. Fat is good, but you want the tri tip to be tender and easy to eat.
4. Rub the tri tip with olive oil until coated, then toss in sea salt and herb mixture.
5. Spread the tri tip on a baking pan and bake until medium-rare, 18-20 minutes.
6. Remove the tri tip from the oven and let it rest for 10 minutes.
7. When the rice is done cooking, remove it and let it rest for 10 minutes.
8. Put the rice in the bottom of a bowl and top with steamed veggies, tri tip, grass-fed butter, and salt to taste. Drizzle extra Brain Octane oil if you’d like, then serve.

You don’t have to spend more than an hour a day to make home-cooked, flavorful food that upgrades your performance. For more simple Bulletproof recipes, check out the Bulletproof Recipes page.