Combining intermittent fasting with a cyclical ketogenic diet helps you keep your calories distribution as follows:
- Fat – 50 to 70 percent
- Protein – 20 percent
- Carbohydrates (from fruit or starch) – 5 percent
If you’ve been religiously following this Bulletproof Diet protocol, that means your breakfast consists of that delectable butter-boosted brew every morning. This keeps you satiated until you are ready for your first meal for the day — lunch.
Under this protocol, your first meal for the day is scheduled right around lunchtime. Below are some mouthwatering recipes you can try to satisfy your cravings while staying true to your chosen food regimen:
1. Zoodle Nests with Baked Eggs
“Zoodle” is a term used for zucchini noodles – a delicious and healthy alternative to traditional starchy noodles. This recipe combines the zoodles’ fresh and light flavor with savory fats from eggs, avocado, and ghee. Once they soak into the high-potassium, high-fiber noodles, these ingredients make up a lunch meal you simply cannot resist.
What You Need:
- 2 pieces of zucchini
- 1/2 tablespoon of grass-fed ghee
- 2 eggs, pasture-raised
- 1 medium-sized avocado
- To garnish: use nigella seeds, chili flakes, lemon juice, and salt and pepper
- Start by medium heating the ghee in a cast-iron skillet or an oven-safe pan.
- Preheat the oven at 350 degrees while you spiralize the zucchinis.
- When the zoodles are ready, add it to the pan with the ghee and sauté for several minutes.
- Divide the zoodles into two nests. Create a hole in the center of each nest.
- Crack two eggs and place them in the middle of each zoodle nest.
- Keep the zoodles on the pan and bake for three minutes until the eggs are roughly 70 percent cooked. Take note that the eggs will continue cooking for 10 percent more after you bring it out of the oven.
- Very gently lift the nest from the pan using a spatula and place it on a plate.
- Add the garnish of your choice. Enjoy.
2. Wild Salmon with Buttered Kale
Salmon, especially wild ones, is an excellent source of omega-3 fatty acids. In this recipe, you will create something even healthier by topping it with grass-fed butter. Plus, the lemon adds acidity that perfectly complements the rich, savory flavor of the fish while the herbs provide more depth to the flavor.
What You Need:
- 2 fillets of wild salmon (recommended: sockeye salmon)
- 1 teaspoon of Brain Octane Oil
- Sea salt
- 3 tablespoons of unsalted, grass-fed butter or ghee
- 1 tablespoon of minced fresh parsley, chives, and/or dill
- Lemon wedges, for serving
- 1 bunch or 12 ounces of kale (remove the stems and tear the leaves into pieces)
- Start by preheating the over to about 320 degrees.
- Put the salmon fillets on a parchment paper on a baking sheet. Then, rub it with Brain Octane coconut oil before seasoning with sea salt and top with a tablespoon of butter or ghee.
- Wrap the entire thing using the parchment and fold along the seams. Tuck it on the sides to keep the steam inside.
- Bake it for about 18 minutes or until the salmon is cooked medium-rare. While doing so, start steaming the kale for roughly three minutes.
- Drain the kale and add the remaining butter. Season with salt to taste before plating with the salmon placed on top. Sprinkle with chopped herbs and squeeze with lemon before serving.
3. Winter Vegetable Salad
Unlike your traditional vegetable salad, this recipe completes your nutritional requirements for a Bulletproof lunch. Made to have low sugar and high-fat contents, the Winter Vegetable Salad is flavored using pasture-raised, grass-fed bacon. It also contains the powerful XCT oil-and-olive oil combo that is rich in monounsaturated fats and polyphenols.
What You Need:
- 2 slices of pasture-raised bacon, thickly cut
- 2 ½ pounds of winter vegetables (e.g., carrots, parsnip, sweet potatoes, turnip, and winter squash) cut into one-inch bits
- 4 teaspoons of Brain Octane, MCT, or coconut oil
- 6 teaspoons of top-quality olive oil
- 1 tablespoon chopped fresh herbs of your choice (e.g., rosemary, oregano, or thyme)
- 2 teaspoons of apple cider vinegar
- 2 tablespoons of chopped almonds, raw
- Sea salt
- Half of a small cabbage head about 9 ounces, cored and cut into one-inch slices lengthwise
- Start by preheating the oven to 320 degrees. While waiting, line the baking sheet using parchment paper.
- Place the bacon flat on the baking sheet and bake for approximately 10 minutes. Make sure it is cooked through but not browned. Let it cool before chopping coarsely. Reserve the bacon fat in the pan and keep the oven on.
- Put the vegetables to the bacon fat. Drizzle with Brain Octane or XCT oil and 4 teaspoons of olive oil — season with salt and herbs to taste.
- Then, put the salad-filled pan on the oven and cook for 20 minutes until it just starts to soften.
- After that, bring it out to put the sliced cabbage on the baking sheet. Toss to combine before returning to the oven to bake for roughly 30 minutes or until all the vegetables are tender.
- Drizzle with vinegar and the rest of the olive oil (about two teaspoons). Top with chopped bacon and almonds before serving. Enjoy warm or at room temperature.
Start Cooking, Keep Dieting
Going on a strict Bulletproof diet doesn’t necessarily mean you have to sacrifice the body and taste of food. Since you will not be consuming any solid foods for extended periods on keto, you should make sure that your body gets all the necessary nutrients after you break your fast. For better results, make sure that you eat lunch and dinner in a six-hour window.
Dave Asprey is the creator of the widely popular Bulletproof Coffee, host of the #1 health podcast, Bulletproof Radio, and author of the New York Times bestselling book, “The Bulletproof Diet.” Through his work, the Silicon Valley investor and technology entrepreneur provides information, techniques and keys to taking control of and improving your biochemistry, your body and your mind so they work in unison, helping you execute at levels far beyond what you’d expect, without burning out, getting sick, or allowing stress to control your decisions.