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.
