Bulletproof Diet on a budget


Grass-fed Butter
Kerrygold is usually the cheapest grass-fed butter available. It sells for far less than butter from a local farm market most of the time. You can find it at even mainstream grocery stores too. A half pound of Kerrygold sells for over $4.99 at some stores, especially gourmet stores or some Whole Foods. To save a lot of money, take a walk up the street and find the market near you that sells those same half pound packages for under $3. You’ll find Kerrygold for prices like $2.79 hiding in conventional grocery stores like Safeway. Most Trader Joe’s nationally sell it for $2.79.

Grass-fed Beef
Buy ground beef instead of steak to save money. Also buying in bulk is the key here. Spend more to spend less–most local grass-fed farms will give you a buck or two off per pound for ordering 50 lb. or more of ground grass-fed beef at once. And ordering from Alderspring Ranch will save you even more.

What needs to be organic and what doesn’t? Heavily sprayed produce: apples, cantaloupe (Mexican), carrots, celery, cherries, cucumbers, grapes (imported), green and red bell peppers, green beans, kale, lettuce, nectarines, peaches, pears, spinach, and strawberries. It’s a good idea to spend the extra money on organic for these.

But it’s pretty safe to save money and go conventional on asparagus, avocado, bananas, broccoli, brussels sprouts, cabbage, couliflower, eggplant, grapes (from the U.S.), kiwi, mango, papaya, pineapple, plums, sweet potatoes, tomatoes, and watermelon. Avocados are pretty much the safest conventionally-produced food on the market today. Some of the produce on this list is not too Bulletproof, like the fruits (sugar) or the nightshades (lectins), but everything’s listed here for reference. Be certain, however, that any non-organic produce you buy is not GMO.

Cold-smoked wild pacific smoked sockeye salmon
For some reason this product is often either $13-14 or $7-8 for the same exact same 8 oz. pack depending on brand and store. Find a store that sells it for $7-8.

Are cheap enough already, don’t try to skimp on eggs. Find a local farm and pay them the $4-6/dozen for quality organic free-range pastured eggs.

Drink bottled water (bottled in glass is best) but when you have the money, an under-sink RO system for $200-300 will save money in the end.

Key Supplements

  • Vitamin D-3 cholecalciferol – $15 for 250 ct. 5000 IU lasts a couple months at least
  • Magnesium chelate comes out to about $15 per month if you’re taking 4-6 capsules a day.
  • Lugol’s iodine $15 will last a couple years.
  • MCT oil – $33/mo but well worth the fast, convenient energy and brain fuel.
  • Collagen for $44 per month if possible (edit: 2/7/2013: Upgraded Collagen coming soon!). Your body won’t get these aminos in many other places.

The last tip is do Bulletproof Fasting by drinking Bulletproof Coffee for breakfast. No matter where you buy it, Bulletproof-quality Coffee isn’t going to be as cheap as Costco. The savings comes in when you add butter and MCT to it, and make it your entire (or at least most of) your breakfast. (Plus you save on healthcare costs later by not consuming toxins every day in your morning drink…)

Not consuming other foods every morning is a huge savings here, and yet your body is totally happy with the grass-fed butter and MCT energy while you get the added benefits of autophagy with Bulletproof Fasting. Total cost is around 40-50 cents for the coffee + an ounce MCT for $1 + big slice Kerrygold for around 40 to 50 cents. A $2 breakfast that puts you in performance mode, not bad. If you don’t like coffee you can do the same thing with chai, but beware mycotoxins with that as well. If you feel dizzy or tired after it, it’s got mold.



Additions to Bulletproof coffee/tea


Why Fat Helps You Absorb More Nutrients

Blending nutrients into your coffee (or really any beverage) with healthy fats is classical biohacking pure and simple. You’re taking something healthy and wrapping it in small drops of fat (created during blending) called micelles, which increase the absorption of the nutrients. This principle is what helps antioxidants in vegetables absorb better when consumed alongside some fat. We’re talking lipid droplet chemistry here, and you can feel the difference (plus get some awesome flavor combinations).

Without further ado, here are the top 15 Bulletproof Coffee hacks (and a bonus #16 hack too!):

1. L-Theanine

L-Theanine (100 mg) is a popular supplement that works synergistically with caffeine. It’s an amino acid naturally found in tea that increases alpha brain waves. It has been shown to mitigate negative effects from caffeine, including damaged sleep quality and anxiety, while boosting the positive effects. You can also take it in a capsule in the morning along with your coffee.[i] But why not blend it in? It won’t change the taste, but it changes how you feel.

2. Turmeric

Turmeric is the popular yellow spice used mainly in Indian cuisine. Turmeric contains a powerful compound called curcumin, which has profound anti-inflammatory effects and is a strong antioxidant. Adding it to your coffee will boost the total amount of antioxidants, but will diminish the coffee flavor.[ii] If you don’t like coffee, but want to drink it for the antioxidant polyphenols, turmeric erases the coffee taste. Turmeric doesn’t absorb well without fat anyway.

3. Ginger

Ginger is rich in gingerols, and has been used for its antioxidant, anti-inflammatory, and anti-nausea effects. Like turmeric, ginger will diminish some of the coffee flavor.[iii] Mix this stuff with turmeric, and you’ll taste NO coffee (but what kind of masochist would do that???), and get a powerful anti-inflammatory herbal blend.

4. Grape Seed Extract

Grape Seed Extract has an astringent, tannin flavor that’s not bitter (depending on the brand). It also has positive effects with blood cholesterol and inflammation.[iv] A pure grape seed extract can add amazing flavor notes to coffee.

5. Upgraded Collagen

Upgraded Collagen is a great addition to Bulletproof Coffee as less inflammatory protein source high in the amino acid glycine. It aids healthy tissue repair while maintaining healthy levels of inflammation and revitalizing your skin.[v] It also stands up well to the heat of coffee, which is not true of quality whey protein.

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Recipes: Butter Biscuits, Egg Muffins, Paleo bread & More


Almond Flour – Butter Biscuits


Organic Almond Flour Biscuit Recipe

Prep Time: 5 minutes/Cook Time: 15 minutes
Yield: 8 biscuits
Serving Size: 1 biscuits
Nutrition Info: Calories: 285.4 Fat: 25.3g Carbohydrates: 10.0g Protein: 9.3g


  • 2 1/2 cup blanched almond flour
  • 3/4 tsp homemade baking powder, see recipe
  • 3/4 tsp unrefined sea salt
  • 2 tbsp coconut oil
  • 2 tbsp grass fed butter
  • 2 large eggs
  • 1 tbsp raw honey


  1. Preheat oven to 350 F.
  2. Mix together the almond flour, baking powder and unrefined sea salt.
  3. With a pastry cutter or fork, work in the butter and coconut oil until you have a crumbly mixture.
  4. Add eggs and honey and mix well to form dough.
  5. Spoon onto a cookie sheet lined with parchment paper.
  6. Bake for 15 minutes.

More recipes:

Almond Flour Cheddar Biscuits

Keto Friendly

Almond Flour Biscuits (GF) http://thenourishinghome.com/2012/03/almond-flour-biscuits/

Almond Flour Biscuits ~ Low Carb • Wheat Free • Grain Free

Almond Buns



Recipe For Egg Muffins



Paleo Breads




Flavored Butter Compound



Think spices, herbs, citrus zest, etc. Most importantly: Go easy on the liquid ingredients, use plenty of salt, and fresh herbs are better than dried.

Pro tip: You might want to label and date it. Refrigerated, it will keep for about two weeks. Frozen, about three months.




The Fromagette: Here are a few of the infinite possibilities, each uses 2 sticks of salted butter:

orange zest + cointreau +  honey [1 T cointreau, zest of 1 navel orange, 2 T honey]   spread on muffins, scones & breads

caramelized shallot + cognac   [1/2 cup minced shallot caramelized in butter until deep golden brown, 1/2 tsp fresh ground pepper, 1T cognac, sprinkle of salt]  top a steak or burger

orange zest + tarragon +  dijon  [1 T packed chopped tarragon, 1 tsp dijon,  1 T orange juice, zest of one navel orange]  pair with Halibut or any mild fish

black pepper + thyme +  lemon zest  [zest of 2 lemons, 2 T chopped thyme, 1 generous tsp. telicherry peppercorns, smashed]  melt over grilled veggies or swordfish

herb blend  [2 tsp.olive oil,  1T sage,  2 T rosemary,1 T thyme, sprinkle of salt, squeeze of lemon juice – pulse in mini processor]  schmear on hearty artisan breads


Dill Butter–wonderful on fish or melted on a cut baguette.

1/2 cup (1 stick) Darigold butter, softened

1 tablespoon fresh chopped dill weed (fronds only)

1 tablespoon chopped shallots

1 teaspoon cracked black peppercorns

1/2 teaspoon lemon zest

Fruit and Nut Butter–great on chicken, or on top of a waffle, pancakes or English muffin.

1/2 cup butter, softened

2 tablespoons chopped dried apricots

1 tablespoon chopped chives

1 tablespoon chopped toasted pecans

Mediterranean Garlic Butter–garlic butter with a continental flair!

1/2 cup butter, softened

1 tablespoon chopped sundried tomatoes (packed in oil)

1 tablespoon chopped black olives

1 tablespoon chopped fresh oregano

1/4 to 1/2 teaspoon chopped fresh garlic


Lemon Thyme

1 stick unsalted butter, softened
1 clove garlic, peeled
3 Tb. fresh thyme leaves
Zest of 1 lemon
1/2 tsp. salt
Dash of cayenne


Lemon Dill:

1 stick unsalted butter, softened to room temperature

1 teaspoon chopped fresh dill (tightly packed into the teaspoon)

Zest of 1 lemon

1 teaspoon lemon juice


Avocado Lime Compound Butter
1/4 cup butter (salted), softened
1 large avocado
zest of one lime
juice of one lime


Spicy Anchovy & Garlic Butter

2 sticks of butter
2 cloves garlic
2 anchovy fillets
Juice of 1 lemon
Zest of 1 lemon
2 tablespoons Sriracha
2 teaspoons red chili flakes
1/4 teaspoon cayenne pepper (or ancho chili powder, like I used)


Thai Inspired Butter

1/4 cup (1/2 stick) unsalted butter, room temperature

1/4 cup chopped fresh basil

1 tablespoon grated fresh ginger

2 serrano chiles, seeded if desired, finely chopped

1 teaspoon finely grated lime zest

1 teaspoon kosher salt


Indian Inspired Butter

1/4 cup (1/2 stick) unsalted butter, room temperature

1 teaspoon kosher salt

1 teaspoon ground cumin

1/2 teaspoon ground turmeric

1/2 teaspoon ground coriander

1/2 teaspoon freshly ground black pepper

1/2 teaspoon ground cinnamon

1/4 teaspoon ground cardamom


Chipotle-Lime Butter

1/2 cup (1 stick) unsalted butter, room temperature

1 canned chipotle chile in adobo, finely chopped

1 teaspoon freshly grated lime zest

Kosher salt


Nori-Sesame Butter

1/2 cup (1 stick) unsalted butter, room temperature

2 teaspoons toasted white sesame seeds 

2 teaspoons toasted black sesame seeds

1/2 sheet toasted nori, finely chopped

Kosher salt


Porcini-Red Wine Butter

1/2 cup (1 stick) unsalted butter, room temperature

2 tablespoons finely chopped dried porcini mushrooms

1 tablespoon red wine

Kosher salt

2 sticks unsalted butter, room temperature

1 tablespoon heavy cream

2 cloves garlic, smashed and finely chopped

1 tablespoon freshly chopped rosemary

1 tablespoon freshly chopped thyme

1 tablespoon freshly chopped sage

Pinch of salt and pepper

Citrus tarragon butter recipe

2 sticks unsalted butter, room temperature

Zest from 4 clementines (or 1 large orange)

Juice from 2 clementines (or juice from 1/2 orange)

2 tablespoons finely chopped fresh tarragon

Pinch of salt

Blue cheese and chive butter recipe

2 sticks unsalted butter, room temperature

4 tablespoons blue cheese (more or less depending on how strong the cheese is)

2 tablespoons freshly chopped chives

Pinch of salt (only if necessary)

Smoked paprika jalapeño butter recipe

2 sticks unsalted butter, room temperature

2 tablespoons smoked paprika

2 jalapeño peppers, pulp and seeds removed, very finely diced

Pinch of salt

Spiced brown sugar butter with walnuts and raisins recipe

2 sticks unsalted butter, room temperature

2-1/2 tablespoons dark brown sugar

1 teaspoon pure vanilla extract

1/2 teaspoon cinnamon

1/2 teaspoon nutmeg

1/4 cup toasted walnuts, chopped

1/4 cup raisins

Flavored butter inspiration
  • Add a pat of curry-ginger butter to steamed basmati rice or skewered grilled shrimp.
  • Melt chile-lime butter on sautéed chicken breasts or on sliced grilled flank steak.
  • Toss steamed green beans with almond-lemon butter or melt on roasted fish.
  • Spread orange-cinnamon butter on French toast, pancakes, or waffles.
  • Serve black olive-rosemary butter with crusty bread as an hors d’oeuvres or fold into mashed potatoes.

Pinterest Butter Recipes

Darigold Food Recipes


broiled mussels