I took a lot of this from the Bulletproof diet, mixed in a few other of my favorite resources, and then took this out into the streets to grocery stores and health markets to find what was actually available. The goal is to create a simple baseline of what’s healthy, accessible, and affordable.

The basics:

• coffee
• wine
• soda water
• coconut water
• wheatgrass shots
• low sugar fresh fruit juices
• tomato / veggie juice
• lemons & limes
• produce
• fresh spices (mint / parsley)
• hummus dip
• eggplant dip
• salsa
• legumes
• beans
• kimchi
• olives
• raw nuts
• coconut oil
• grass fed butter
• grass fed eggs
• grass fed chicken & meats
• fresh caught fish
• apple cider vinegar

The Master Food Breakdown

Beverages

Green tea, coconut water, water with lemon/lime, mineral water, filtered water, water with fruit, iced tea unsweet, nut milk
Kombucha, raw milk
Fresh squeezed fruit juice

Veggies / Fruits

no brown spotting or wilting at all
organic most important for fruit
watch all produce
frozen is good
no canned, dried, or preserved

A+
Cilantro, Cooked Bok Choy, Brussels Sprouts, Fennel, Celery, Asparagus, Broccoli, Cauliflower, Avocado, Cucumber

A
Cooked (Kale, Collards, Cabbage, Spinach), Radishes, Spinach, Summer Squash, Zucchini, Lettuce,

A-
Artichokes, Green Beans, Carrots (limited amount), Butternut and Winter Squash, Leeks, Green Onion, Parsley,

B+
Onion, Shallots, Eggplant, Peppers, Tomatoes, Peas

B
Raw kale, spinach, collards, beets, mushrooms, chard, pumpkin

Oils, Fats & Dairy

Raw, unpasteurized, and untreated, Grass-fed/grass-finished, Full fat.

Avoid all vegetable oils including corn, cottonseed, canola, soy, sunflower, safflower, nut oils
(including cooking spray), and butter substitutes
Avoid hydrogenated

A+
Organic Grass-fed butter, Organic Grass-fed Clarified butter (ghee), MCT oil, pasteurized egg yolks, krill oil, grass fed meat & marrow, coconut or sunflower lecithin, avocado oil, Cocoa butter. (90% cocoa chocolate also works), Coconut flesh, extra virgin or expeller pressed coconut oil

A
Non-organic grass fed butter, fish oil, organic grass-fed cream

A-
Palm oil, plan kernel, raw macadamias, EVOO, pasteurized bacon fat, Coconut milk (preferably without guar gum and in a BPA free can), Lard & animal fat (only from grass-finished animals, hard to find)

organic grass fed full-fat raw milk or yogurt

B+
raw almond butter, hazelnut butter, walnut butters, cashew butter, non-GMO soy lecithin

non-organic grass fed full fat raw milk or yogurt, grain-fed ghee

B
Duck and goose fat, grain fed butter

Nuts & Legumes

Choose raw nuts and keep them frozen or at least refrigerated.

A+
Coconut (fresh young is best, followed by dried), olives

A
Almonds, Hazelnuts, Macadamia Nuts, Pecans, Cashews, Chia seeds

A-
Chestnuts, Walnuts

B+
Pistachios, Pine Nuts, Sprouted(rinsed and soaked until sprout) legumes (chickpeas, beans, peas, lentils, lupins)

B
Brazil Nuts, Garbanzo Beans, Hummus, Dried Peas

B-
most legumes, peanuts

Meats & Fish

Meat: Grass fed Beef, Lamb, Bison, Goat, Pork, Goose, Duck, Turkey
Organic: Grass fed Liver (beef, lamb, goat, fish), Kidneys, Heart, Tongue, Bone marrow, Joints (soup bones)
Eggs: organic and pasture raised eggs, factory raised – backup (no omega rich)

Seafood
Salmon, Anchovies, Haddock, Cod, Crab. (real, fresh, not fake), Lobster, Mussels, Oysters, Summer Flounder, Tilapia, Trout, Petrale Sole
wild caught fish (no farm raised),

Carbs & Starches

Carrots, Winter Squash, Sweet potatoes, Yams, Rutabaga, Cassava, White rice*
Lemons, limes, Tomatoes, Berries. (strawberries, raspberries, blackberries, cranberries, blueberries, Melons (cantaloupe, honeydew), Citrus. (grapefruit, oranges), Peach, nectarine, etc

Spices

Apple cider vinegar, Himalayan “pink” salt, Unmodified, unadulterated, pure sea salt, Ginger, Cilantro, Parsley, Oregano, Turmeric, Rosemary, Lavender, Thyme, Sage, Cinnamon, Allspice, Cloves