Shopping List

Products sorted descending from most nutrient-dense.

Inspiration: Bulletproof Diet Roadmap

Local organic farm

Primary source for pastured meats, diary, seasonal fresh food.

• Grass-Fed Beef

  • Bone for

• Grass-Fed

• Free-Range Poultry (Duck or Goose , Turkey or Chicken)

• Free-Range

• Pastured Bacon

• Pastured

• Fish (locally caught)

• Organic Apples

• Organic Non-Homogenized Milk

• Goat

• All seasonal vegetables, fruits, and produce from the Costco list (when in season)

Costco

Primary source (for bulk items), secondary source for fresh food.

I excluded products that I have personal allergies or sensitivities to.

Fresh Produce

• Brussels

• Cabbage(salad mix)

• Beets (including greens)

• Green

• Sweet

• Bok

• Green

• Shallots

Night Shades

• Bell

• Eggplant

• Tomatoes - avoid for a month every few months due to viral

Fruits

• Grapefruit (only when NOT taking Metformin )

Starches

• Jerusalem

• Carrot, Yam, Sweet

Meat and Seafood

• Wild Caught Fish (Salmon, Anchovies, Haddock, Sole, Sardines, Flounder, Trout) (fresh, frozen, smoked, or canned)

• Free-Range Organic Duck or Goose , Turkey or Chicken

• Grass-Fed Grass-Finished Beef, Lamb,

Dairy

• Yellow Butter (grass-fed, organic, European-style, or conventional)

• (Free range or pasture raised) organic

• Pecorino Romano Cheese (from Grass-Fed Sheep Milk)

• Coconut Milk

• European Union Cheese (from Grass-Fed Cow Milk)

Nuts and Seeds

• (Fresh)

• Cashews

• Macadamia

• Pecan

• Sunflower

• Chia

• Pine Nuts

Oils

• Coconut Oil

• Avocado Oil

• Extra Virgin Olive

• MCT

Snacks, Sweets, and Baking

• Nut (Coconut, Almond, Cashew, Pecan)

• Nut and seed Butter

• NoSugar Shellz (chocolates)

• Erythritol and Monk Fruit Sweetener, Xylitol, Stevia (natural sweeteners)

• Xylitol, Stevia (natural sweeteners)

• Adzuki (Red) Beans(high glycemic load)

Beverages

• Green Tea

• Herbal Tea

• Alkaline Water

• Filtered Tap Water

Spices, Herbs and seasoning

• Black

• Himalayan Pink

• Basil, Thyme,

• Apple

Supplements at Costco

• Omega3 Oil and Fish (Salmon, Krill)

• (Diverse mix of) Probiotics

• All Greens Superfood Powder (includes vitamins, pre/probiotics, lecithin, alfalfa, chlorella)

• Collagen (powder)

• Vitamin C

• Calcium + Magnesium

Amazon

Non-perishables that are not present at Costco or that are not needed in bulk.

• Bulletproof Coffee

• Almond Oil

Supplements on Amazon

• D-Ribose (natural sweetener)

• Vitamin D3 + K2

• Colostrum

• Acacia Fiber

• Unflavored Grass Fed Whey Protein

• Zinc + Copper, Iron

Other sources

• 99% Dark Chocolate

• Full-fat A2 Milk

Avoid

Additives to avoid

• MSG (hydrolyzed vegetable protein) frozen foods, canned soups, and

• Titanium Dioxide (white food coloring)

• Non-organic Soy Lecithin (emulsifier)

• Carageenan (thickener), found in almond milk, coconut milk, and other

• Sodium Sulphite (preservative), found in wine, dried fruit, and processed

• Sodium Benzoate (preservative), found in juices, canned vegetable, salad

• BHA (Butylated Hydroxyanisole) and BHT (Butylated Hydroxytoluene), found in processed food & snacks (preservatives)

• Sodium Nitrite and Sodium Nitrate, found in processed meats (preservatives)

• All artificial sweeteners (Aspartam, NutraSweet, Sucralose, Splenda, Saccharin, Acesulfame K, Neotame, Advantame)

Conventional food to avoid

• Soy, most vegetable proteins (Soy Protein Isolate, Tofu, Tempeh, Seitain)

• Mercury-rich fish (Tuna, Shark, Marlin, King Mackerel)

• Trans Fat, all deep-fried foods

• HCA (Heterocyclic Amines) found in all charred meats

• All grains (bad to worst: Quinoa, Oats, Hemp Hearts, Kamut, Barley, Rye, Triticale, Corn, Weat)

• Most starches (Potatoes , Breadfruit )

• All processed meats

• (Non-grass-fed) diary (including Milk, Yogurt and Cheese) from USA/

• All Sugar, (Agave) Nectar, Fructose, (Mapple) Syrop, Honey , Molases , dried

• Conventional desserts (Ice Cream, Cookies, Cakes, Granola Bars, Chocolate, Candy)

• Sweet fruits (Honeydew, Cantaloupe)

• All sweet drinks (including "sport" drinks), fruit

• All alcohols

• Most cheap fats (non-grass-fed Lard, Hydrogenated Vegetable Oil, Canola Oil, Soybean Oil, Corn Oil, Cottonseed Oil, Safflower Oil, Sunflower Oil, Rice Bran Oil, Peanut Oil, Sesame Oil, Margarine, Shortening, Vegan Butter)

• Other

References