Bulletproof Marathon Plan

Daily Targets

Green Zone Pantry

Stock your kitchen with these foods only. Every item comes from the green column of the official Bulletproof Diet Roadmap.

Hard Training Day

Your highest calorie and carb day. Cortisol and glycogen depletion are real after hard efforts — feed them with green-zone foods or cravings will win at night.

• Morning — Pre or Post Run Bulletproof Coffee 12–16oz Bulletproof coffee, 1–2 tbsp grass-fed butter, 1 tbsp Brain Octane or XCT oil, blended smooth. Stable fat-fueled energy before or right after your run.
  green beveragegreen fat~220 kcal
• Within 30 Min Post-Run — Recovery Colostrum + Coconut Milk + Blueberries Bulletproof Upgraded Colostrum stirred into full-fat coconut milk, handful of blueberries or blackberries, pinch of sea salt. Fast green-zone recovery — protein, fat, and antioxidants right away.
  green proteingreen fatgreen fruit~360 kcal
• Lunch Grass-Fed Beef + Sweet Potato + Asparagus 6oz grass-fed ground beef or lamb cooked in ghee, 1 medium baked sweet potato with grass-fed butter, steamed asparagus drizzled in avocado oil, sea salt, turmeric, and fresh parsley.
  green proteingreen starchgreen veggie~660 kcal
• Afternoon Snack Wild Sardines + Avocado + Lemon 1 tin wild-caught sardines, half an avocado, fresh squeeze of lemon. Eat as is — no crackers. Anti-inflammatory omega-3s plus green-zone fat between meals.
  green proteingreen fat~300 kcal
• Dinner Wild Salmon + White Rice + Spinach 6oz wild-caught salmon in coconut oil, 1 cup white rice with ghee, large spinach or kale sauteed in avocado oil, sea salt, rosemary, squeeze of lemon. White rice is your green-zone starch — use it on hard days.
  green proteingreen starchgreen veggie~600 kcal
• Evening — Replaces Candy & Cookies Sweet Potato + Ghee + Cinnamon + Stevia Small baked sweet potato, grass-fed ghee, cinnamon, stevia drops. Genuinely sweet and warming. Feeds overnight muscle repair instead of spiking blood sugar. This is your direct candy replacement — 100% green zone.
  green starchgreen fatgreen sweetener~250 kcal

Easy Run Day

Easy days are ideal for fat-adapted running. Extend the fast, keep carbs moderate, and let your body use fat as fuel at the slower pace.

• Morning — Extend the Fast Bulletproof Coffee Brain Octane + grass-fed butter coffee. Run in a fasted, fat-adapted state. No food needed before an easy-paced run.
  green beveragegreen fat~220 kcal
• Post-Run / Late Morning Pastured Eggs + Avocado + Spinach 3 pastured eggs cooked in grass-fed butter, half avocado, large spinach sauteed in coconut oil, sea salt, black pepper, fresh parsley.
  green proteingreen fatgreen veggie~460 kcal
• Lunch Pastured Pork + Roasted Vegetables + Bone Broth 6oz clean pastured pork, roasted cauliflower and broccoli in avocado oil, cup of bone broth on the side. Lower carb today — easy pace means lower glycogen demand.
  green proteingreen veggie~520 kcal
• Dinner Grass-Fed Lamb + Sweet Potato + Kale 6oz grass-fed lamb in ghee, small sweet potato with butter, braised kale in coconut oil and lemon. One starch serving supports your next morning run without over-carbing.
  green proteingreen starchgreen veggie~560 kcal
• Evening — If Still Hungry Coconut Milk + Blackberries + Colostrum Small serving of full-fat coconut milk with blackberries and a scoop of colostrum. Satisfies the sweet craving completely within the green zone.
  green fatgreen fruitgreen protein~200 kcal

Long Run Day

Your biggest training day and your biggest eating day. Eat generously from the green zone — your body has earned it and needs it.

• 90 Min Before Run Sweet Potato + Ghee + Bulletproof Coffee 1 medium baked sweet potato with grass-fed ghee and cinnamon, small Bulletproof Coffee. Green-zone carbs and fat for the miles ahead. Keep it light — fuel, not a full stomach.
  green starchgreen fat~400 kcal
• During Run — Every 45–60 Min After Mile 6 Coconut Butter + Sea Salt Water Carry coconut butter packets or unsweetened coconut chips. Sea salt dissolved in water for electrolytes. Avoid commercial gels — most contain suspect ingredients like fructose or artificial flavors.
  green fatgreen spice~100 kcal per serving
• Within 30 Min Post-Run — Critical Window Grass-Fed Beef + White Rice + Bone Broth 6oz grass-fed ground beef, 1 cup white rice cooked in bone broth, sea salt, splash of full-fat coconut milk. Fastest real-food green-zone recovery meal available.
  green proteingreen starchgreen fat~600 kcal
• 1–2 Hours Post-Run — Biggest Meal of the Week Wild Salmon + White Rice + Roasted Vegetables 8oz wild salmon, 1.5 cups white rice with ghee, roasted asparagus and zucchini in avocado oil. Eat to fullness — no restriction on long run day. Your body needs it.
  green proteingreen starchgreen veggie~860 kcal
• Dinner Bone Broth + Pastured Eggs + Greens Large bowl of bone broth, 2 poached pastured eggs, wilted spinach, sea salt, rosemary, thyme. Light but deeply restorative — collagen and electrolytes do their work overnight.
  green proteingreen veggie~360 kcal
• Bedtime — Do Not Skip on Long Run Days Sweet Potato + Ghee + Cinnamon + Stevia Small baked sweet potato, grass-fed ghee, cinnamon, stevia drops. Your muscles repair for 8+ hours overnight — green-zone slow carbs here prevent the cortisol spike that drives next-morning sugar cravings.
  green starchgreen fatgreen sweetener~240 kcal

Rest Day

Rest days are your fat-burning and spiritual reset days. Extend the fast, eliminate starch, and let your body repair fully before the next training week.

• Morning — Intermittent Fast Bulletproof Coffee Only Brain Octane + grass-fed butter coffee. No food until noon. Zero carbs, stable energy all morning, maximum fat adaptation.
  green beveragegreen fat~220 kcal
• Noon — First Meal Pastured Eggs + Avocado + Sardines + Spinach 2 eggs fried in ghee, half avocado, tin of wild sardines, large spinach with avocado oil and lemon. No starch — rest days stay low carb to maximize fat adaptation.
  green proteingreen fatgreen veggie~540 kcal
• Dinner Grass-Fed Ribeye + Roasted Vegetables 8oz grass-fed ribeye in grass-fed butter, roasted broccoli, asparagus, and zucchini in coconut oil, sea salt, rosemary, thyme. High fat, no starch — optimal rest day recovery and inflammation reduction.
  green proteingreen fatgreen veggie~660 kcal
• Evening Herbal Tea + Coconut Butter + Stevia Chamomile or peppermint tea, small spoon of coconut butter, stevia drops if desired. Closes the kitchen cleanly — the fat quiets hunger and stevia handles any sweet craving without blood sugar impact.
  green beveragegreen fatgreen sweetener~90 kcal

Breaking the Late-Night Habit

Replacing candy and cookies after hard training days — green zone solutions only. This is the hardest part, and it is worth solving right.