Cyclical Keto PDF

BULLETPROOF
MEAL PLAN
A Week of Delicious
Meals, Plus Recipes
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following URL: bulletproof.com/resources.
This document does not contain medical

advice, nor is it a replacement for medical
advice from a qualified health professional.
The contents of this document are for
informational and discussion purposes
only. This document is not intended to
diagnose, treat, cure or prevent any
condition, disease or illness. Consult
your licensed physician or dietician any
time you plan to make changes to your
diet, exercise or eating patterns. As
always, food and dietary choices are left
to the individual consumer.
The ketogenic diet is an amazing way to burn fat, boost brain power
and perform at your peak … but you need to choose the right foods
to maximize your results.
Cyclical keto is an easy way to get the fat-burning benefits of keto,

without the side effects of restricting carbs long-term. Cyclical keto is a
form of carb cycling in which you eat slightly more carbs one day per
week. It’s already built into the Bulletproof Diet.
The Bulletproof Diet is a cyclical ketogenic diet that helps you eat
nutrient-packed ingredients at every meal. You’ll find that your food not
only tastes good, but gives you boundless energy and focus — all with
minimal cooking time.
This meal plan includes 6 days of ketogenic meals, with one higher-carb
day. To practice carb cycling, simply replace your protein with clean,
Bulletproof-friendly carbs once a week.
Different from other cyclical keto meal plans, Bulletproof’s carb cycling
day coincides with a protein fast. Limiting protein to 15-25 grams once a
week triggers autophagy. Autophagy is a detox process your body
undergoes to clean out damaged cells and regenerate new ones. On this
day, you enjoy high-fat foods throughout the day, and moderate carbs in
the afternoon and evening.
Note: By design, the Bulletproof Diet doesn’t count calories. That

means you can eat until you’re satisfied, listen to your body and make
adjustments to your plan as needed.
Here’s a cyclical keto meal plan for the week full of simple,
Bulletproof and totally delicious meals. Let us know what you think!
#BeBulletproof
Monday
Breakfast
Bulletproof Coffee
Lunch
Keto Chopped Salad with Quick
Creamy Dressing
Dinner
Keto Breakfast Tacos With Bacon and
Guacamole, green salad dressed with
olive oil and apple cider vinegar
Tip: Make extra bacon to use on Tuesday

and Wednesday
Dessert
Chocolate Cookie Dough Keto Ice Cream
Tuesday
Breakfast
Bulletproof Coffee
Lunch
One-Pan Keto Egg Roll in a Bowl
Dinner
Cauliflower Bread With Crispy Bacon,
Poached Eggs, and Avocado; lightly
steamed organic spinach with butter
Dessert
Vanilla Turmeric Anti-Inflammatory Keto
Fat Bombs
Wednesday
Breakfast
Bulletproof Coffee
Lunch
Keto Collagen Bread, lightly toasted, stacked
with bacon, spring greens and avocado
Tip: Save part of your collagen bread loaf

for Thursday
Dinner
Low-Carb Shrimp Pad Thai with a side of
buttered and salted steamed cauliflower rice
Dessert
1-2 squares quality dark chocolate
(at least 78% cacao)
Thursday
Breakfast
Bulletproof Coffee
Lunch
Keto Smoked Salmon Canapes With
Lemon-Dill Aioli; handful of pili nuts
Dinner
Keto Hamburger Salad
Dessert
Collagen Protein Bar with ghee spread
on top
Friday
Breakfast
Bulletproof Coffee
Lunch
Keto Halibut Ceviche (make in the morning
to have it “cooked” by lunch time); celery
and cucumbers dipped in guacamole
Dinner
Baked Wild Salmon with Asparagus
and Fennel
Dessert
Double Chocolate Chip Keto Cookies
Saturday
Breakfast
Bulletproof Coffee
Lunch
Chocolate Coconut Keto Smoothie Bowl
(omit collagen protein)
Dinner
Keto Coconut Braised Pork Chops with
steamed bok choy
Dessert
Sugar-Free Chocolate Truffles
Sunday
(Carb Cycling & Protein Fast Day)
Breakfast
Bulletproof Coffee (omit collagen, if using
on other days of the week)
Lunch (eaten in the late afternoon)
Oven-Baked Sweet Potato Fries With Garlic

& Chive Aioli (full batch — not just a serving);
iceberg salad with avocado
Dinner
Rosemary-Sage Butternut Squash Fritters;
buttered white rice
Dessert
Berry Sorbet
The keto diet is short for “ketogenic diet.” It’s a high-fat, lower-carb
way of eating that has the potential to turn your body into a
fat-burning machine.
How does the ketogenic diet work?

The keto diet changes the way your body converts food into energy.
Normally, your body turns carbohydrates (think bread and pasta)
into glucose for energy. Eating a lot of fat and very few carbs puts
you in ketosis, a metabolic state where your body burns fat instead
of carbs for fuel. On the keto diet, people report fat loss, more
energy, fewer cravings and more brain power.
Why cyclical ketosis is better

Not everyone can tolerate a standard keto diet. Some people just
need more carbs to keep their body functioning properly. That’s
why Bulletproof advocates a cyclical ketogenic diet, where you
load up on carbs one day per week, and cycle in and out of ketosis.
The next section contains easy and delicious recipes for your keto
days and your carb refeed days. They’ll keep you within the keto
guidelines without ever leaving you feeling deprived. As a bonus,
you’ll notice there are enough desserts to keep your sweet tooth
satisfied for a long time to come.
Congratulations on your new journey.

You’ll be glad you took that first step!
Bulletproof Coffee
Start to Finish: 5 minutes Serves: 1
Ingredients: Instructions:
1. Brew 1 cup (8-12 ounces) of coffee

2 ½ heaping tablespoons using filtered water with 2 ½ heaping
ground Bulletproof tablespoons of freshly ground
Coffee Beans Bulletproof Coffee Beans.
1 teaspoon – 2 table- 2. Add 1 teaspoon to 2 tablespoons of

spoons Brain Octane Brain Octane MCT oil (start small —
MCT oil it’s powerful!)
1-2 tablespoons grass-fed, 3. Add 1-2 tablespoons of grass-fed,

unsalted butter or 1-2 unsalted butter or grass-fed ghee.
teaspoons of grass-fed Make sure your butter is unsalted.
ghee Salty coffee is gross.
4. Mix it all in a blender for 20-30

seconds until it looks like a creamy
latte. Enjoy!
Nutritional Information (Per Serving):
Calories: 230.0 Protein: 0.0 g Total Carbohydrate: 0.0g

Total Fat: 25.0g Saturated Fat: 22.0g Polyunsaturated Fat: 0.0g
Monounsaturated Fat: 0.0g Dietary Fiber: 0.0 g Cholesterol: 30.0mg
Sodium: 105.0mg Potassium: 0.0mg Sugars: 0.0g
Vitamin A: 0% Vitamin C: 0% Calcium: 0%
Iron: 0%
Keto Chopped Salad With
Quick Creamy Dressing
Salad: 1. To make the salad: In a large bowl, combine the greens, eggs,
2 cups leafy greens fish and avocado with the nuts, cucumber, radish and pickled
veggies. Add cheese (if using) and mix together until well combined.
2 pastured-raised eggs, medium-boiled,
chopped or halved 2. To make the quick dressing: Use a whisk or immersion blender to
blend together the avocado, oil, apple cider vinegar, herbs and salt
4 ounces smoked wild salmon, separated until smooth and creamy. Toss the salad with the dressing and
into pieces (or substitute wild canned fish, serve.
shredded chicken or canned sardines)
½ avocado, cubed
Handful of raw cashews, sunflower seeds

or walnuts
¼ cucumber, thinly sliced
2 radishes, chopped or thinly sliced
2 tablespoons Quick Pickled Veggies
Handful of organic crumbled feta or raw

goat cheese (optional, if you tolerate dairy)
Calories: 331.8 Total Fat: 22.6 g Saturated Fat: 5.9 g
Quick Salad Dressing Polyunsaturated Fat: 6.7 g Monounsaturated Fat: 7.8 g Cholesterol: 209.0 mg
½ avocado (use the remaining half from Sodium: 1,520.3 mg Potassium: 532.5 mg Total Carbohydrate: 10.2 g
your salad) Dietary Fiber: 5.4 g Sugars: 1.7 g Vitamin A: 133.3 %
Vitamin C: 22.3 % Calcium: 10.1 % Iron: 12.4 %
3 tablespoons olive oil, Brain Octane MCT
oil or a mix of both
2 tablespoons apple cider vinegar
1 to 2 teaspoons cilantro or parsley
Sea salt
One-Pan Keto
Egg Roll in a Bowl
1 tablespoon coconut oil 1. In a wide saucepan on medium heat, add coconut oil.
3 garlic cloves, finely sliced 2. When oil has heated, add garlic and ginger. Stir for 2 minutes until softened.
(optional)
3. Increase the temperature of the pan to medium-high heat.
3-inch fresh ginger root,
grated 4. Add ground beef and break up into crumbles. Cook for an additional 2 minutes.
5 ounces 80/20 grass-fed 5. Place cabbage and fennel in the pan. Stir and continue cooking for 2 minutes.
ground beef
6. Add coconut aminos and carrot (if using). Cook for 2 more minutes.
1/3 medium red cabbage,
finely shredded 7. Remove crack slaw from the heat. Add kohlrabi and a squeeze of lemon juice.
1 1/2 tablespoons coconut 8. Divide among two plates.

aminos
9. Add garnishes, season to taste, and serve warm.
2 medium carrots, grated
(optional)
1 medium kohlrabi, outer skin

removed sliced into 1/4-inch Nutritional Information (Per Serving):
matchsticks
Calories: 448.5 Protein: 23g Carbs: 23.5g
1 fennel bulb, finely sliced Fiber: 8.7g Sugar: 16.7g Net Carbs: 14.8g
Fat: 25.7g Saturated Fat: 10.9g Polyunsaturated Fat: 1.8g
Sliced green onion, fresh dill, Monounsaturated Fat: 10.5g Trans Fat: 0g Cholesterol: 62.4mg
pomegranate seeds (optional), Salt: 333.5mg Potassium: 1444.1mg Vitamin A: 12752.5mg
and lemon wedges to serve Vitamin C: 132.1mg Calcium: 167.9mg Iron: 4.2mg
Keto Hamburger Salad
3/4 pound pastured ground 1. Divide yellow onion into quarters. Dice one quarter finely, and cut the
beef remaining quarters into slices. Set slices aside.
2 cloves of garlic, minced 2. In a bowl, combine chopped onion with garlic, ground beef, and all spices
until combined. Divide mixture into four parts, and form the parts into patties.
1 yellow onion, divided
3. In a frying pan on medium heat, add oil or ghee and swirl to coat the pan.
1 teaspoon dried thyme
4. When pan has heated, add patties and cook until browned on one side.
1 teaspoon dried oregano Flip and continue cooking.
Salt and pepper to taste 5. While burgers cook, add remaining onions to the pan. Lightly salt the slices
and stir occasionally to caramelize.
1/2 teaspoon chilli flakes
(optional) 6. In the same or a different pan, add bacon slices and cook until slightly crisp.
2 tablespoons grass-fed ghee 7. Divide arugula between two plates, then top with two patties each, caramelized
or coconut oil for cooking onions, avocado slices, and aioli. Serve hamburger salad warm.
Arugula
1 avocado, sliced
4 slices high-quality pastured
bacon Calories: 632 Total Fat: 43g Sodium: 694mg
Carbohydrates: 15.3g Dietary Fiber: 8.7g Sugars: 0.2g
Optional: Avocado oil mayo Net Carbs: 6.6g Protein: 48.7g Cholesterol: 134mg
or aioli of choice Potassium: 1262mg Calcium: 80mg Iron: 30mg
Wild Bakes Salmon With
Asparagus & Fennel
21 oz wild salmon 1. Add salmon to large bowl, then add marinade ingredients. Coconut aminos,
(keta / king / sockeye) dried kelp, honey, salt and lemon juice. Mix well and allow to infuse for 20 minutes.
2 cups asparagus 2. Preheat oven to 350 degrees Fahrenheit.
1/2 cup fennel, thinly sliced 3. Steam the asparagus and allow to cool.
2 medium avocados 4. Add the sliced fennel to a heat-proof oven pan and then add the salmon on top.
1 tablespoon coconut aminos 5. Place oven tray in center of oven and cook for around 10 minutes until cooked through.
1 tablespoon dried kelp 6. Halve and slice the avocados and place on the plate or serving board and then
transfer the salmon with fennel.
1 teaspoon Himalayan pink salt
7. Drizzle with extra virgin olive oil and garnish with fennel fronds, chili flakes and
1 tablespoon fresh lemon juice Himalayan pink salt to taste.
1 tablespoon extra virgin olive

oil
Fennel fronds
Calories: 537.7 Protein: 50.9g Carbs: 38.1g
Chili flakes (optional) Fiber: 24.9g Sugar: 11.9g Net Carbs: 13.1g
Fat: 24.6g Saturated Fat: 1.55g Polyunsaturated: 5g
Monounsaturated: 13.7g Trans fat: 0g Cholesterol: 0mg
Sodium: 562.6mg Potassium: 1689.7mg Vitamin A: 1049.1iu
Vitamin C: 21.7mg Calcium: 631.7mg Iron: 12.2mg
Keto Coconut
Braised Pork Chops
Four 1-inch thick 1. Season your pork chops generously with salt to
bone-in pastured taste.
pork chops (about
2.5 pounds) 2. Heat a large pan with the avocado oil over medium
high heat until very hot. Sear the pork chops on
1 can full-fat coconut both sides for 2-3 minutes or until light brown on
milk (BPA-free) both sides.
5 kaffir lime leaves, 3. Remove the pork chops from the pan and reduce
or zest and juice from the heat to medium. Add lemongrass and sauté
2 limes for 1-2 minutes or until fragrant.
2 stalks lemongrass, 4. Add your coconut milk and kaffir lime leaves,
sliced, or a 2-inch stirring to deglaze. Once the liquid comes to a boil,
knob of fresh ginger, reduce the heat to a light simmer and place your
sliced pork chops into the liquid.
2 teaspoons 5. Simmer uncovered for 10-15 minutes or until the

sugar-free fish sauce pork chops are cooked through and an internal
thermometer reaches 145 degrees.
Zest and juice of 1
lime (in addition to 6. Add lime zest, juice and fish sauce over pork chops,
lime leaves) swirling in the pan to incorporate into the braising
liquid.
2 tablespoons
avocado oil or ghee 7. Remove pork chops and allow to rest for 5 minutes,
then serve with the braising liquid spooned on top.
Salt to taste
Calories: 610 Protein: 22g Carbs: 7.3g

Fiber 2.6g Sugars: 4.6g Net Carbs: 4.7g
Fat: 57g Saturated Fat: 34g Cholesterol: 71mg
Sodium: 1025mg Potassium: 577mg Calcium: 46mg
Iron: 3mg
Keto Breakfast Tacos With
Bacon and Guacamole
Start to Finish: 15 minutes Serves: 2 (1 taco per serving)
1 tablespoon Brain Octane Oil 1. Heat a small skillet to medium heat and add 1 tablespoon of ghee.
2 pasture-raised eggs 2. Crack one egg into the center of the skillet and pierce the yolk.
1 tablespoon grass-fed ghee 3. Cook the egg for approximately 1-2 minutes on each side or until solid
but not overcooked. Remove from pan and place on a paper towel or
1 medium organic avocado parchment paper-lined plate.
1/4 teaspoon Himalayan pink 4. Repeat with other egg. These will be your taco shells.
salt
5. In a small bowl, mash avocado along with 1 tablespoon of Brain Octane
1/4 cup chopped organic Oil plus Himalayan pink salt.
romaine lettuce
Assemble:
2 slices cooked uncured all
natural bacon 1. Divide avocado mixture evenly and spread half on each egg taco shell.
3 tablespoons diced cooked 2. Top each taco with half of the chopped romaine lettuce.
organic sweet potatoes
3. Place one slice of bacon and half of the diced sweet potatoes on each taco.
Optional: garnish of organic
micro cilantro 4. Garnish with optional micro cilantro and a tiny sprinkle of Himalayan pink salt.
5. Fold in half and eat as a taco.
Calories: 387 Protein: 11g Carbs: 9g Fiber: 5g

Net Carbs: 4g Sugar: 0g Sugar Alcohol:0g Fat: 35g
Saturated Fat: 16g Polyunsaturated: 3g Monounsaturated: 10g Trans fat: 0g
Cholesterol: 210g Sodium: 525mg Potassium: 369mg Vitamin A: 71%
Vitamin C: 11% Calcium: 2% Iron: 9%
Low-Carb Shrimp Pad Thai
With Shirataki Noodles
2 7-ounce packages shirataki 1. Prepare shirataki noodles according to package directions (rinse for 15 seconds,
fettuccini noodles then boil for 2 minutes in a pot of boiling water, then drain the noodles and place
them in a dry skillet (no oil) over medium heat and “dry roast” them for 1 minute).
18 medium-size, wild-caught Set aside.
shrimp
2. In a small bowl, mix ¾ tablespoon Brain Octane Oil, coconut aminos, ½ of the
2 pastured eggs, beaten lime juice, cashew butter, garlic and crushed red pepper. Set aside.
1 ½ tablespoons Brain Octane 3. Heat a large skillet over medium heat and add remaining ¾ tablespoon
Oil, divided Brain Octane Oil, shrimp and a pinch of sea salt. Cook for approximately
1 ½ to 2 minutes each side.
2 tablespoons coconut aminos
4. Move the shrimp to the side of the skillet and add the beaten eggs to the
1 lime, juiced and divided open area of the skillet. Quickly cook the eggs to a soft scramble, about 1 minute.
1 teaspoon cashew butter 5. Add shirataki noodles, sauce mixture, cilantro and green onions to skillet with shrimp
and eggs. Toss everything together and mix well. Heat until warmed through.
1 clove garlic, pressed or finely
minced 6. To finish, drizzle the rest of the fresh lime juice over entire skillet, taste for seasoning
and add sea salt and/or more crushed red pepper if desired. Garnish with optional
¼ teaspoon crushed red crushed cashews and serve.
pepper
¼ cup cilantro
2 green onions, chopped Nutritional Information (Per Serving):
Calories: 180 Protein: 12g Carbs: 5 Fiber: 0g

Sea salt
Sugar: 3g Sugar Alcohol: 0g Net Carbs: 5g Fat: 12g
4 cashews, crushed
(optional garnish)
Vitamin C: 10% Calcium: 5% Iron: 22% Vitamin C: 11%
Calcium: 2% Iron: 9%
Keto Smoked Salmon
Canapes With Lemon-Dill Aioli
1 organic English cucumber 1. Before slicing the cucumber, cut off both ends and, using the scoring part of a
zesting kitchen tool, run it lengthwise down the cucumber removing a strip of
1 – 4-ounce package thinly peel. Do this in several places around the cucumber to add a decorative edge
sliced cold-smoked wild-caught that will show once it’s sliced into rounds. Skip this step if you don’t care about
Alaskan Sockeye Salmon the decorative part.
1 small organic avocado, diced 2. Slice the cucumber into 1/4-inch thick rounds and set aside. Depending on
the size of the cucumber, you should end up with 24 slices.
2 tablespoons avocado
oil mayonnaise 3. Open smoked salmon and carefully separate the thin slices. Cut into 24 small
pieces, one for each cucumber slice. Drape one piece of smoked salmon over
1 1/2 teaspoons Brain Octane Oil each cucumber slice.
1 teaspoon chopped fresh 4. In a small bowl, toss the diced avocado with all but 1 teaspoon of the lemon juice.
organic dill, plus more for Then top each canape with a small chunk of the lemon juice-covered avocado.
garnish
5. In a small bowl, whisk together the mayo, Brain Octane Oil, fresh dill, and
Juice from 1 small organic remaining 1 teaspoon of lemon juice until creamy. This is your easy lemon
lemon, divided dill “aioli”. Place a dollop on top of each canape.
Flaky sea salt, for garnish 6. Garnish each with a sprig of fresh dill and a light sprinkle of flaky sea salt.
Nutritional Information (Per Canape):

Sugar: 0g Sugar Alcohol:0g Net Carbs: 0g Fat: 2g
Bulletproof Coffee
Egg Latte
8 ounces black coffee 1. Add eggs, butter, oil and cinnamon to

the blender.
1 tablespoon
grass-fed butter 2. Add coffee and blend for 45 seconds
on high.
1 teaspoon Brain
Octane Oil 3. Add collagen protein and blend for
5 seconds on low.
2 pasture-raised eggs
4. Top with cinnamon.
1 scoop Vanilla
Collagen Protein
1/4 teaspoon of
cinnamon
Calories: 331 Protein: 24g Carbs: 1g

Fiber: 0g Sugar:0g Fat: 25g
Saturated Fat: 15g Polyunsaturated: 2g Monounsaturated: 4g
Trans fat: 0g Cholesterol: 402mg Sodium: 280mg
Potassium: 138mg Vitamin A: 21mg Vitamin C: 0mg
Calcium: 6mg Iron: 10mg
Cauliflower Bread With Crispy
Bacon, Poached Eggs & Avocado
2 cups grated cauliflower 1. Preheat the oven to 350F. Line two baking trays with baking paper.
1-2 tablespoons of coconut 2. Mix the 2 cups of grated cauliflower, salt, 2 eggs, 1 tablespoon of coconut flour,
flour psyllium and garlic powder together. Add up to 1 tablespoon more of flour, if
needed, to thicken.
½ tsp salt
3. Split the cauliflower mix in 2. Place each cauliflower blob onto one of the
4 eggs lined baking trays and use your hands or a spatula to shape the mixture into
even rectangles. Try not to make them too thick as you want it to cook through,
½ tsp garlic powder and try not to make it too thin otherwise they will fall apart.
½ – 1 Tbsp psyllium husk 4. Place them in the oven for 15 minutes.
3-4 slices of organic, 5. Check the cauliflower toasts and rotate them in the oven. Bake for another 10
chemical-free bacon diced minutes, or until they’re golden brown and cooked through.
¼ spring onion, finely sliced 6. Add the bacon to the second baking tray and spread it out. Place it in the
oven and cook until it’s golden brown.
1 avocado
7. Meanwhile bring a small saucepan of water to the boil and add a dash of apple
cider vinegar and a pinch of salt.
Nutritional Information 8. When the water is boiling, crack 2 eggs into the water to poach. Cook them
(Per Serving): until the whites are fully cooked and the yolk is still slightly running.
Calories: 498 Total Fat: 38g
9. Remove them with a slotted spoon and place them onto some paper towel to
Sodium: 1121mg Carbohydrates: 14g remove the excess water.
Dietary Fiber: 8.5g Total Sugars: 3.4g
10. When the bacon and cauliflower toasts are ready, begin plating. Place the
Protein: 27g Potassium: 871mg cauliflower toasts onto two plates. Top them with the poached eggs, crispy
bacon, spring onion and avocado.
11. Serve and enjoy.

Low-Carb Angel Hair Pasta
With Lemon Chicken
2 7-ounce packages shirataki 1. Prepare shirataki noodles according to package directions (rinse for 15 seconds,
angel hair noodles then boil for 2 minutes in a pot of boiling water, then drain the noodles and place
them in a dry skillet (no oil) over medium heat and “dry roast” them for 1 minute).
1 lb. pastured chicken breast, Set aside.
cut into bite size pieces
2. Heat a large cast iron skillet to medium-high heat and add oil.
1 tablespoon XCT Oil or other
cooking oil 3. Add chicken, garlic, dried oregano and Himalayan pink salt to skillet and cook
for approximately 8-10 minutes or until fully cooked stirring occasionally.
1 large clove organic garlic, Remove chicken from skillet leaving and set aside.
minced
4. Lower heat under skillet to medium and add lemon juice to deglaze pan. Next
½ teaspoon dried oregano or add butter and stir until melted. Then whisk in Collagelatin to finish.
1 teaspoon minced fresh
oregano (leaves only) 5. Add noodles and chicken back to skillet and toss to combine.
½ teaspoon Himalayan pink 6. Serve topped with lemon zest and a garnish of fresh oregano.
salt
1 large lemon, zested and

juiced (keep zest separate Nutritional Information (Per Serving):
from juice) Calories: 325 Protein: 39g Carbs: 3 Fiber: 1g
Sugar: 0g Sugar Alcohol: 0g Net Carbs: 2g Fat: 16g
2 tablespoons grass-fed butter
1 tablespoon Collagelatin, or
other grass-fed gelatin
1-2 tablespoons fresh oregano

to finish (leaves only)
Vanilla Turmeric Anti-Inflammatory
Keto Fat Bombs
1 Vanilla Shortbread 1. Place the dry ingredients into a food

Collagen Protein Bar processor. Blend until well mixed
and crumbled.
1/4 cup unsweetened
coconut flakes, plus extra 2. Add the water to the food processor.
to garnish Mix until dough forms.
1/4 teaspoon ground 3. Form five small balls out of the dough.
turmeric
4. Roll the fat balls into more
1/4 teaspoon ground unsweetened coconut flakes.
ginger
1 tablespoon Lemon
FATwater, or filtered
water

Fiber: 2g Net Carbs: 1g Sugar: 1g
Fat: 5g Saturated Fat: 1g Cholesterol: 0g
Sodium: 26mg Potassium: 21mg Iron: 1%
Keto Collagen Bread
Start to Finish: 1 hour and 50 minutes (10 minutes active) Serves: 1 standard size loaf – 12 slices
1/2 cup Unflavored 1. Preheat oven to 325 degrees F.

Grass-Fed Collagen Protein
2. Generously oil only the bottom part of a standard size (1.5 quart) glass or ceramic
6 tablespoons almond flour loaf dish with coconut oil (or butter or ghee). Or you may use a piece of parchment
paper trimmed to fit the bottom of your dish. Not oiling or lining the sides of your
5 pastured eggs, separated dish will allow the bread to attach to the sides and stay lifted while it cools.
1 tablespoon unflavored 3. In a large bowl, beat the egg whites until stiff peaks form. Set aside.
liquid coconut oil
4. In a small bowl, whisk the dry ingredients together and set aside. Add the optional
1 teaspoon aluminum-free pinch of stevia if you’re not a fan of eggs. It’ll help offset the flavor without adding
baking powder sweetness to your loaf.
1 teaspoon xanthan gum 5. In a small bowl, whisk together the wet ingredients — egg yolks and liquid
coconut oil — and set aside.
Pinch Himalayan pink salt
6. Add the dry and the wet ingredients to the egg whites and mix until well
Optional: pinch of stevia incorporated. Your batter will be thick and a little gooey.
7. Pour the batter into the oiled or lined dish and place in the oven.
Nutritional Information
(Per Serving - 1 Slice): 8. Bake for 40 minutes. The bread will rise significantly in the oven.
Calories: 77 Protein: 7g 9. Remove from oven and let it cool completely — about 1 to 2 hours. The bread
Carbs: 1g Fiber: 1g will sink some and that’s OK.
Sugar: 0g Sugar Alcohol:0g
Net Carbs: 0g Fat: 5g 10. Once the bread is cooled, run the sharp edge of a knife around the edges of
Saturated Fat: 2g Polyunsaturated: 0g the dish to release the loaf.
Monounsaturated: 1g Trans fat: 0g
Cholesterol: 77g Sodium: 86mg 11. Slice into 12 even slices.
Potassium: 51mg Vitamin A: 3%
Vitamin C: 0% Calcium: 4%
Iron: 3%
Quick Low-Carb
Strawberry Jam
Start to Finish: 20 minutes (chilling time: 1 hour) Serves: 16
1 cup chopped fresh organic 1. Place chopped strawberries, lemon juice and xylitol (start with the smaller
strawberries quantity and add more later if needed) in a small saucepan over medium heat
and stir to combine.
1 tablespoon fresh squeezed
organic lemon juice 2. Continue cooking for approximately 15 minutes, stirring occasionally and mashing
the strawberries with a potato masher or fork once they have started to soften.
3-4 teaspoons birch xylitol
(use more or less depending 3. Taste for sweetness, and add more xylitol if needed.
on the sweetness of your
berries) 4. In a small bowl, whisk together the gelatin and water then pour immediately
into the strawberry mixture and stir to combine.
1 tablespoon Collagelatin or 1/2
tablespoon grass-fed gelatin 5. Remove from heat and pour into a heat-safe container such as a mason jar
(the half-pint size, wide-mouth jars work well for this).
1 tablespoon water
6. Allow to cool, then cover with lid and refrigerate until jelly-like, approximately 1 hour.
Nutritional Information (Per 1 tablespoon serving):

Keto Frozen
Lemonade Slushies
3 organic lemons, juiced 1. Place all of the ingredients except the ice in a blender and blend for
(approximately 4 ounces of 10-15 seconds until well-blended.
lemon juice)
2. Add one handful of ice and blend well. Add more ice cubes, 1-2 at a time
1 1/2 teaspoons birch xylitol if needed in order to reach desired consistency. Finished result should be
like fine snow that stays gently packed together but is just starting to melt.
10-15 drops liquid lemon stevia
(or use plain stevia and lemon 3. Taste for sweetness and add more no-sugar sweetener of your choice
zest, if you don’t have lemon (such as xylitol or stevia) if desired.
stevia)
4. Pour into two serving cups, garnish each with a sprig of fresh thyme
1-2 teaspoons Brain Octane Oil and a lemon wheel, and serve.
or unflavored liquid coconut oil
2 ounces unsweetened almond

milk
1 sprig fresh organic thyme,

leaves only (plus more for
garnish)
Ice

Keto Muddled
Strawberry Margarita
3 ounces good quality clear 1. Gather two rocks glasses and place half of the strawberries plus
tequila 1 teaspoon of the xylitol in each glass. Muddle by gently pressing
and mixing at the bottom of the glass using a cocktail muddler or
2 ounces fresh organic lime you can use a fork and mash it.
juice (or organic apple cider
vinegar) 2. Add half of the tequila and half of the apple cider vinegar or
lime juice to each glass and stir.
1/4 cup sliced organic
strawberries, divided 3. Add ice to each and top off with sparkling mineral water.
2 teaspoons birch xylitol, 4. Optional: add a garnish of a lime wheel and strawberry.
divided
4 ounces sparkling mineral

water
Ice
Lime wedge and whole

strawberry, for garnish

Chocolate Cookie Dough
Keto Ice Cream
2 ripe avocados, 1. Remove the frozen coconut cubes and

roughly diced and avocados from the freezer and allow them
frozen to thaw slightly for 5-10 minutes.
13 ounces coconut 2. Now add all of your ingredients (except chopped

cream, frozen into ice collagen bar), starting with 2 tablespoons of
cubes erythritol to a blender or food processor and
blitz until it becomes a smooth and creamy.
1-2 tablespoons water You may need to scrape down the sides of the
or Brain Octane Oil bowl and re-blend a few times. If you’re struggling
to get it to blend into a smooth consistency, add
2-3 tablespoons cocoa 1 tablespoon of water or Brain Octane Oil very
powder (or more to slowly until it forms a smooth ice-cream consistency.
taste)
3. Taste the ice cream and adjust the sweetness
2-4 tablespoons and cacao if needed.
erythritol (or more to
taste if needed) 4. When it’s ready, scoop into two bowls, sprinkle
the chopped bars on top and enjoy immediately.
2 teaspoons vanilla
extract
1 Chocolate Chip Nutritional Information (Per Serving):

Cookie Dough
Calories: 715 Total Fat: 70g Sodium: 374mg
Collagen Protein Bar,
Carbohydrates: 22g Dietary Fiber: 11.5g Sugar Alcohol: 8g
chopped into small
Net Carbs: 2.5g Total Sugars: 1.5g Protein: 12.5g
squares (you can use
other flavors, too) Calcium: 51mg Iron: 7.8mg Potassium: 1012mg
Calcium: 34mg Vitamin D: 0mcg Cholesterol: 0mcg
Keto Texas Sheet Cake With
Chocolate Avocado Frosting
Texas Sheet Cake
1. Preheat the oven to 400 degrees.
1/2 cup coconut oil, melted
2. In a small mixing bowl, combine coconut oil, cold brew, cacao powder,
1/2 cup cold-brewed coffee and cinnamon.
3 tablespoons cacao powder 3. In a large mixing bowl, combine the almond flour, coconut flour,
baking soda, and monk fruit extract.
1/2 teaspoon cinnamon
4. In the small mixing bowl, whisk together the “buttermilk”
1 cup almond flour (almond milk + apple cider vinegar), eggs, and vanilla extract,
then add to the mixture in the large mixing bowl.
1/2 cup coconut flour
5. Mix everything until completely combined. You may use an electric
1 teaspoon baking soda mixer, but this works just as well mixing by hand.
1/4 cup liquid monk fruit 6. Add the batter to a 9×13 baking dish and bake for 20 minutes.
extract
7. Once finished, remove from the oven and allow to cool while you
1 teaspoon vanilla extract make the frosting.
“Buttermilk” (1/2 cup almond 8. Combine all frosting ingredients together and mix with a mixer,
milk + 1 1/2 tablespoons apple blender/food processor, or by hand until completely smooth.
cider vinegar)
9. Once the cake is completely cooled, spread the frosting, then cut into slices.
2 eggs
Chocolate Avocado Frosting
1/2 large avocado (about 3

tablespoons) Nutritional Information (Per Serving):
Calories: 208 Protein: 4g Carbohydrates: 8g

2 tablespoons cacao powder
Fiber: 4g Net Carbs: 4g Sugar: <1g
1 tablespoon coconut oil Fat: 18g Saturated Fat: 10g Unsaturated Fat: 8g
Cholesterol: 31g Potassium: 98g Calcium: 7g
1/4 cup unsweetened lite coconut Iron: 9g
milk (or dilute 1/8 cup full-fat
coconut milk with 1/8 cup water)
2 teaspoons liquid monk fruit

extract
White Chocolate and
Raspberry Keto Cake
Ingredients: Cake Instructions:

Cake 1. Preheat oven to 280 degrees.
5 ounces cacao butter, melted
2. Combine all dry ingredients until thoroughly mixed through.
2 ounces grass-fed ghee
3. Leaving the raspberries aside, add all of the remaining ingredients and mix
1/2 cup coconut cream until well combined.
4. Line a small, 8-inch cake or loaf tin with baking paper, and pour in the cake mix.
1 cup green banana flour Scatter the raspberries (reserving some for garnishing) over the top of the
cake mix. As the cake bakes, they will sink towards the bottom of the cake.
3 teaspoons pure vanilla
extract or 2 teaspoons 5. Place in your oven and bake for 1 hour, or until firm.
vanilla powder
6. While it bakes, prepare the sauce.
4 eggs
Sauce Instructions:
1/2 cup your choice granulated 1. Combine all ingredients in a saucepan on low heat.
sweetener, such as Lakanto
2. Use a fork to mix all ingredients well to ensure the cacao butter combines with
MonkFruit the cream.
1 teaspoon baking powder 3. Remove from the heat and set aside to cool to room temperature. If it’s too cool,
it will harden, and if it is too warm, it will be slightly runny.
2 teaspoons apple cider
4. Drizzle on each individual piece of cake when serving, or drizzle over the top of
vinegar the entire cake if this is what you prefer.
2 cup raspberries 5. Scatter the cake with extra raspberries, and serve.
White chocolate sauce: 6. While it bakes, prepare the sauce.

3 1/2 ounces cacao butter
1/2 cup coconut cream
Calories: 323 Total Fat: 31.5g Sodium: 55mg
2 teaspoons pure vanilla Carbohydrates: 9.8g Dietary Fiber: 3.2g Net Carbs: 6.6g
extract Total Sugars: 4.8g Protein: 4g Cholesterol 82mg
Potassium: 223mg Vitamin D: 8mcg Calcium: 25mg
Pinch of salt Iron: 1mg
Double Chocolate
Chip Keto Cookies
Start to Finish: 20 mins Serves: 10
2 cups blanched organic 1. Preheat the oven to 350F. Grease and line a baking tray with parchment paper.
almond meal
2. Add all your ingredients to a food processor except the chocolate chips
1/4 cup grass-fed butter or and collagen, and blitz to combine evenly.
ghee, melted
3. Taste the dough and adjust the sweetness if needed.
2 Tbsp Collagen Powder
(or 1 Tbsp Collagelatin) 4. Finally, add the chocolate chips and give the mix a gentle stir to combine
the chips into the cookie dough.
1/4 cup cocoa powder
5. Begin rolling the mixture into balls and place them onto the lined baking tray.
1/2 – 3/4 cup Lakanto (or
sweetener of choice) 6. Press the balls as flat as you like, they won’t rise much, so if you like them softer
and more chewy, keep them quite full. However if you like a crunchier cookie,
1 tsp vanilla press them flat into even, well-formed cookies.
1 egg 7. Place the cookies in the oven and bake for 10-12 minutes, or until golden brown.
1/2 tsp baking powder 8. Remove from the oven when they’re ready and place the cookies onto a wire
cooling rack. Please note: if you use the Collagelatin, these cookies are best
1 tsp apple cider vinegar eaten warm from the oven. When they cool down completely they will
have a slightly firmer texture due to the gelatin.
2 tsp cinnamon (optional)
9. Enjoy with a hot mug of bulletproof coffee.
A pinch of salt
10. Store the leftovers in an airtight container when they’re completely cooled.
1/3 cup Chocolate Fuel Bar,
or other high-quality dark
chocolate, chopped
Nutritional Information (Per Cookie):

Carbohydrates: 6.5g Dietary Fiber: 4g Total Sugars: 0.8g
Protein: 6.5g Potassium: 280mg Magnesium: 333mg
PROTEIN
RECIPES
Strawberries and
Cream Rice Pudding
1 cup cooked rice 1. Place all of the ingredients in a saucepan over medium
heat and stir to combine.
1 cup full-fat organic coconut
milk (the kind in a can, shake 2. Cook, stirring occasionally until mixture has thickened
to mix) and is creamy, approximately 25-30 minutes.
3/4 cup sliced, fresh, ripe, 3. Serve warm topped with a fresh strawberry garnish
organic strawberries and a drizzle of coconut milk if desired.
1 tablespoon grass-fed butter
1 teaspoon pure vanilla extract
1/4 cup birch xylitol
1/8 teaspoon ground

cinnamon Nutritional Information (Per Serving):
Tiny pinch Himalayan pink salt Calories: 260 Protein: 1g Carbs: 30g
Fiber: 0g Sugar: 3g Sugar Alcohol:12g
Net Carbs: 18g Fat: 15g Saturated Fat: 13g
Polyunsaturated: 0g Monounsaturated: 0g Trans fat: 0g
Cholesterol: 8g Sodium: 40mg Potassium: 64mg
Vitamin A: 3% Vitamin C: 30% Calcium: 1%
Iron: 4%
Rosemary-Sage
Butternut Squash Fritters
3 cups spiralized organic 1. In a large bowl, place all of the

butternut squash (about ingredients except the ghee. Mix
one large butternut well using your hands.
squash), or one 10.7 ounce
package butternut spirals 2. Divide equally making 6 patties.
Set aside.
1 pastured egg, beaten
3. Heat a large cast iron skillet over
1/3 cup almond flour medium heat and add the ghee.
3 large stems fresh organic 4. Place patties in skillet working in

rosemary, leaves only batches if needed, and cook for 3
minutes per side or until lightly
5 leaves fresh organic browned on each side.
sage, torn
1 teaspoon Himalayan
pink salt
2 tablespoons
grass-fed ghee

Fiber: 2g Sugar: 2g Fat: 8g
Potassium: 15mg Vitamin A: 111% Vitamin C: 17%
Oven-Baked Sweet Potato Fries
With Garlic & Chive Aioli
2 sweet potatoes, sliced 1. Preheat the oven to 400F.

into fries
2. Line a baking tray and place the sweet potato fries on top. Sprinkle them with
½ tsp salt your chosen spices (these are optional) and salt. Drizzle some melted fat on
top and toss them around to ensure they’re evenly coated.
Optional spices to sprinkle
on top: paprika, chilli, 3. Place fries in the oven to bake for 30-40 minutes or until golden brown and
turmeric, garlic powder crispy. Make sure you keep an eye on them and turn them over around the
halfway mark to allow for even baking.
Animal fat such as duck
or bacon fat for cooking 4. Meanwhile use a hand mixer and slowly blend the egg yolk, garlic, salt and
the chips in the lemon juice in a bowl until they’re completely mixed.
Aioli 5. Slowly begin to add in tsp of olive oil and a tsp of BOO. Blend this mix
Makes roughly ¾ cup until the oil has thickened up a bit.
1 large egg yolk
6. Add in another small amount of olive oil and BOO and blend again. Repeat
½ garlic clove, crushed this process until you reach your desired consistency. The key to making your
own aioli is going slowly with the oils so they don’t separate.
1 Tbsp finely chopped fresh
herbs such as chives 7. When the aioli is ready, stir through the fresh herbs. Place it in the fridge
and wait for the sweet potato chips to be ready.
A pinch or two of salt
8. When the fries are ready, allow them to cool slightly. Then serve them
2-4 tsp lemon juice up with the aioli and enjoy.
1/3 cup light olive oil
1/3 cup Brain Octane Oil


Total Carbs: 21g Dietary Fiber: 4g Protein: 1g
Keto Berry Sorbet
1/2 cup frozen blackberries 1. Place all ingredients into a blender.

Blend until completely smooth.
1/2 cup frozen raspberries
2. Place in the freezer for 20 minutes
6 tablespoons Lemon to harden.
FATwater, or filtered water
3. Serve with fresh berries on top,
1 teaspoon MitoSweet, or if desired.
stevia

Fiber: 8g Sugar alcohol: 1.5g Net carbs: 6.5g
Sugar: 6.5g Fat: 0g Saturated Fat: 0g
Cholesterol: 0g Sodium: 43mg Potassium: 205mg
Iron: 6% Vitamin A: 2% Vitamin C: 32%
Calcium: 4%
REFEEDING
Purple Sweet Potato
Salmon Sushi Roll
2 medium sized purple 1. Steam the purple sweet potato until soft (the skin will easily come off).
sweet potatoes While the sweet potato is steaming, cut the veggies and salmon into thin slices.
1 red bell pepper (optional)* 2. Once the sweet potato is done steaming, strip off the skin and mash the potato.
1 yellow bell pepper 3. Once cooled, spread out a nori sheet over a sushi mat. Spread the sweet potato
(optional)* over the entire nori sheet.
4 oz wild-caught, 4. Pile your veggies and salmon in the middle of the nori sheet and roll up as
sashimi-grade salmon tightly as possible. It will look like a sushi burrito.
1 avocado 5. Transfer the sushi roll onto a cutting board and slice into sushi pieces.
Make sure you’re using an extra-sharp knife to keep the roll intact.
1 cucumber
6. Drizzle with Brain Octane Oil and top with pink Himalayan sea salt.
2 Nori sheets
Sushi mat
*A note on peppers: Peppers, like other vegetables in the nightshade family, are suspect on the
Pink Himalayan sea salt Bulletproof Diet. They contain lectins, which may cause inflammation in sensitive people. You
may experience brain fog, sore joints, bad skin, or even migraines. Lectins are a common
Brain Octane Oil or MCT oil autoimmune trigger that has been linked to a significant percentage of rheumatoid arthritis
cases and is a trigger for skin problems.
Calories 391.25 Carbohydrates: 43.4 Fiber 11.4

Sugars 9.8 Fat 15.5 (Saturated 2.2) Protein 20.2
Tangerine Creamsicle
Avocado Smoothie
1/2 cup full-fat coconut milk 1. Add all ingredients except the
collagen protein to a blender.
1 cup water
2. Blend for 45 seconds on high.
2 frozen steamed
cauliflower florets 3. Add collagen protein and blend
for 5 seconds on low.
1/2 cup of ice
3 small tangerines
1/2 frozen avocado
2 scoops of Vanilla Collagen

Protein Powder
2 scoops of Whey Protein

Fiber: 8g Sugar: 21g Fat: 93g
Potassium: 777mg Vitamin A: 4mg Vitamin C: 441mg
Calcium: 919mg Iron: 4mg
Cleansing Ginger
Carrot Soup
Start to Finish: 45 min (20 active) Serves: 4
1 tablespoon coconut oil 1. Heat large pot with coconut oil. Once pot is hot, add in chopped sweet
potato and carrots. Sauté on medium heat until soft. Reduce the heat to low.
6 large carrots, peeled
and chopped 2. Add ginger, turmeric, parsley, oregano and sea salt. Let carrots and sweet
potatoes cook in the spice mixture for 2-3 more minutes.
1 large sweet potato,
peeled and chopped 3. Reduce heat to simmer. Add bone broth and coconut milk. Allow to simmer
for about 30 minutes.
3 cups bone broth or veggie
broth (for vegan version) 4. Remove from heat and transfer to blender (or use an immersion blender).
Pulse until you reach a creamy consistency.
1 cup full-fat coconut milk
5. Serve in bowls, topping each serving with green onion and a drizzle of
1 teaspoon grated ginger coconut milk.
1 teaspoon turmeric
1 tablespoon dried parsley
1 tablespoon dried oregano
1/2 cup chopped green

onion, for topping
Himalayan sea salt to taste Fiber: 5g Sugar: 8g Fat: 17g
Saturated Fat: 10g Polyunsaturated: >1g Monounsaturated: 0g
Trans fat: 0g Cholesterol: 0g Sodium: 364mg
Potassium: 482mg Vitamin A: 453.7% Vitamin C: 12.9%
Calcium: 5.8% Iron: 11%
Green Banana
Pancakes
1 large green banana, 1. Mash the banana with a fork until it’s as smooth
peeled as you can get it, and most of the lumps are gone.
1 egg 2. In a separate bowl, prepare dry ingredients: Whisk

together coconut flour, arrowroot or cassava, salt,
3 tablespoons baking soda, and stevia until combined.
coconut flour
3. Crack your egg into your banana mixture and whisk
1 teaspoon arrowroot to combine. Then add dry ingredients to your liquid
starch or cassava flour mixture. Whisk together until combined. If your
batter is too thick, you can add 1 teaspoon of
Small pinch of salt water at a time until it’s the correct consistency.
1/8 teaspoon stevia 4. Heat a medium-sized skillet over medium heat and
powder grease with butter, ghee, or coconut oil. When your
skillet is hot, pour pancakes into the pan (about 3
1 teaspoon baking tablespoons of batter per pancake). Cooking banana
soda pancakes 2-3 minutes per side until they are golden
brown on the outside and cooked on the inside.
Grass-fed butter or
ghee, or coconut oil 5. Serve banana pancakes with pats of butter or
for greasing strawberry jam.
Calories: 282 Total Fat: 16.2g Saturated Fat: 9.5g

Cholesterol: 112mg Total Carbs: 30.3g Fiber: 10.6g
Sugars: 7.4g Sugar Alcohols: 0g Net Carbs: 19.7
Protein: 7g Sodium: 113mg Potassium: 244mg
Calcium: 18mg Vitamin D: 16mcg Iron: 1mg

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BULLETPROOF

This document does not contain medical

Cyclical keto is an easy way to get the fat-burning benefits of keto,

Note: By design, the Bulletproof Diet doesn’t count calories. That

Tip: Make extra bacon to use on Tuesday

Tip: Save part of your collagen bread loaf

Lunch (eaten in the late afternoon)

Oven-Baked Sweet Potato Fries With Garlic

How does the ketogenic diet work?

Why cyclical ketosis is better

Congratulations on your new journey.

Start to Finish: 5 minutes Serves: 1

1. Brew 1 cup (8-12 ounces) of coffee

1 teaspoon – 2 table- 2. Add 1 teaspoon to 2 tablespoons of

1-2 tablespoons grass-fed, 3. Add 1-2 tablespoons of grass-fed,

4. Mix it all in a blender for 20-30

Nutritional Information (Per Serving):

Calories: 230.0 Protein: 0.0 g Total Carbohydrate: 0.0g

Handful of raw cashews, sunflower seeds

¼ cucumber, thinly sliced

2 radishes, chopped or thinly sliced

2 tablespoons Quick Pickled Veggies

Handful of organic crumbled feta or raw

2 tablespoons apple cider vinegar

1 to 2 teaspoons cilantro or parsley

Start to Finish: 15 minutes Serves: 2

1 1/2 tablespoons coconut 8. Divide among two plates.

1 medium kohlrabi, outer skin

Start to Finish: 30 minutes Serves: 2

Start to Finish: 40 minutes Serves: 4

2 cups asparagus 2. Preheat oven to 350 degrees Fahrenheit.

1 tablespoon extra virgin olive

2 teaspoons 5. Simmer uncovered for 10-15 minutes or until the

Nutritional Information (Per Serving):

Calories: 610 Protein: 22g Carbs: 7.3g

Start to Finish: 15 minutes Serves: 2 (1 taco per serving)

5. Fold in half and eat as a taco.

Nutritional Information (Per Serving):

Calories: 387 Protein: 11g Carbs: 9g Fiber: 5g

Start to Finish: 20 minutes Serves: 3

2 green onions, chopped Nutritional Information (Per Serving):

Calories: 180 Protein: 12g Carbs: 5 Fiber: 0g

Start to Finish: 20 minutes Serves: 24

Nutritional Information (Per Canape):

Calories: 28 Protein: 1g Carbs: 0g Fiber: 0g

Start to Finish: 11 minutes Serves: 1

8 ounces black coffee 1. Add eggs, butter, oil and cinnamon to

Nutritional Information (Per Serving):

Calories: 331 Protein: 24g Carbs: 1g

Start to Finish: 30 minutes Serves: 2

½ – 1 Tbsp psyllium husk 4. Place them in the oven for 15 minutes.

11. Serve and enjoy.

Start to Finish: 20 minutes Serves: 3

1 large lemon, zested and

1-2 tablespoons fresh oregano

Start to Finish: 20 minutes Serves: 5

1 Vanilla Shortbread 1. Place the dry ingredients into a food

Nutritional Information (Per Serving):

Calories: 62 Protein: 3g Carbs: 3g