example guide to a serving of healthy fat

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Save this post for the next time you need a little inspiration and meal variety!⁣

Remember! You are in driver’s seat of how you want to feel *right now* and in the short-term future with just a few adjustments to your meals. For me, adjusting fats and carbs can be entirely strategic:⁣

>> It’s a marathon day of appointments and errands so I know eating a fat-rich meal will energize and satisfy me for hours so I can avoid hangry and power through my day feeling great⁣

>> I might choose to stack my high fat meals earlier in the day because I have a hard workout planned in the evening and don’t want to feel full or bogged down by slower digesting fat⁣

>> I wanna load up on healthy fats because it’s a put-my-head-down-and-focus-on-brainy-work kinda morning and I can’t be bothered with frequent snack breaks

10-15 G HEALTHY FAT

  • 1 T extra virgin olive oil
  • 1 T avocado oil
  • 1 T coconut oil
  • 1 T MCT oil
  • 1 T grass-fed butter or ghee
  • 100 g black or green olives (1/8 c)
  • 20 g shredded coconut (1/4 c)
  • 1/4 cup full-fat coconut milk
  • 2-3 T coconut cream
  • 2-3 T heavy cream
  • 1/4 cup full-fat sour cream
  • 30-40 g cacao nibs
  • 1 T avocado oil mayo

FAT + PROTEIN

  • 4 oz 85% beef | 16 f, 29 p
  • 4 oz 90% bison | 11 f, 24 p
  • 4 oz beef roast | 10 f, 38 p
  • 4 oz pork chop or loin | 12 f, 33 p
  • 4 oz pork roast | 20 f, 30 p
  • 4 oz salmon | 9 f, 28 p
  • 4 oz chicken thigh | 15 f, 32 p
  • 4 chicken wings | 25 f, 17 p
  • 2 whole large eggs | 10 f, 12 p
  • 2 slices thick cut bacon | 9 f, 8 p
  • 1 oz shredded cheddar cheese | 9 f, 7 p
  • 1 cup whole milk | 8 f, 8 p
  • 1 cup whole milk greek yogurt | 10 f, 21 p
  • 2 T hulled hemp seeds | 10 f, 6 p

FAT + FIBER

  • 2 T chia seeds | 6 fat, 3 f
  • 2 T ground flax | 4 fat, 4 f
  • 60 g avocado (1/4 c) | 9 fat, 9 f
  • 2 T natural peanut butter | 16 fat, 3 f
  • 2 T natural almond butter | 15 fat, 4 f
  • 25 g almonds, raw | 13 fat, 3 f
  • 25 g walnuts, raw | 16 fat, 2 f
  • 25 g pecans, raw | 18 fat, 2 f
  • 25 g pepitas, raw | 12 fat, 2 f
  • 25 g sunflower seeds, raw | 13 fat, 2 f

When you have a good grasp of which foods contain protein, fat and carbohydrates, you can confidently play with your meals and make your food work for you. ⁣

It starts with posts like these and daily learning that comes through tracking your typical eats.

Friendly PSA: depending on the diet, age, exercise habits, and location where the animal was raised you could see some variance in macro makeup of a meat, fish or poultry product. Posts like these are meant to be guides and not a substitute for tracking the food you’ve got in front of you to the best of your abilities. ⁣

It starts with an app that’s known for it’s accurate and extensive library. That’s why I use and almost exclusively recommend Cronometer.