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I need more fat


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Bacon, home-made mayo or any sauce with mayo then used as a base, avocado, guacamole, coconut milk/oil/butter/meat, olives, lard, tallow, schmaltz, olive oil, macadamia nut oil, walnut oil, avocado oil, olive oil, fatty cuts of meat like brisket....

Nuts are fine used as a garnish on a salad for instance, but just don't rely on them as your main fat source.

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  • Fats

    • Cooking fats: animal fats* including duck fat, goat fat, lard (pig fat), and tallow (beef fat), clarified butter*, ghee* (* – must be pastured or 100% grass-fed and organic), coconut oil, extra-virgin olive oil (cook at low heat for a short time only). Unrefined red palm oil is also listed as good, but most people don’t like it as much as coconut oil

    • Eating fats and nuts: avocado oil, cashews, coconut butter, coconut meat/flakes, coconut milk (canned), hazelnuts/filberts, macadamia nuts, macadamia butter, olives (all)

  • Occasional nuts and seeds: almonds, almond butter, brazil nuts, pecans, pistachio

Limit nuts and seeds: flax seeds, pine nuts, pumpkin seeds/pepitas, sesame seeds, sunflower seeds, sunflower seed butter, walnuts

Don’t use nuts, seeds, and nut butters as your primary fat source

Meal planning: Choose one or more fat sources per meal. Add in these quantities, per person per meal: Oils (olive oil, coconut oil, etc.): 1-2 thumb-sized portions. Butters (coconut butter, nut butters, clarified butter and ghee): 12 thumb-sized portions. Olives: 1-2 open (heaping) handfuls. Coconut (meal/flakes): 1-2 open (heaping) handfuls.  Avocado: half to one avocado. Coconut milk: between ¼ to ½ of a (14 oz.) can. Feel free to add more than these recommended quantities, but never add less – do not cut your fat intake below the low end of the range.

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Don't forget about sauces and dips -- it's a little extra time and effort in the kitchen than just pouring some oil over stuff, but it can be so worth it, especially if you start to experience food boredom and want a quick and easy way to change the taste of things..


Some that you might like: Sunshine Sauce, Moroccan dipping sauce, chimichurri, Umami Gravy, guacamole, pesto, hollandaise

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