Home » Uncategorized » Fatten Up! – A Quick List for Inspiration

Fatten Up! – A Quick List for Inspiration

Let’s face it, sometimes we draw blanks when planning meals for the day, but we don’t need a big, long post explaining why healthy fats are good for us. There are PLENTY of resources out there already.

Here’s a quick list of fat sources to use as an at-your-fingertips resource (not an exhaustive list). Average macros will be added soon, based on a one ounce serving. Always be sure to verify actual amounts. (Suggestions for daily tracking applications are listed below.)

Healthy Sources (wisest to make sure the majority of the day’s fats are from these sources)

  • Avocadosavocado-829092_960_720
  • Coconut Oil
  • MCT Oil (a derivative of coconut or palm kernel oil)
  • Extra Virgin Olive Oil
  • Nuts (almond, cashew, walnuts, pecans, macadamia, almonds, Brazil nuts, hazelnuts, pistachios
  • Seeds (flax, hemp, chia)
  • Sunflower Seeds
  • Almond Butter
  • Olives (black or green)
  • Atlantic Salmon (and other fatty fish)
  • Unsweetened Coconut

Other Fat Sources

  • Hard CheeseCheese
  • Parmesan
  • Asiago
  • Soft Cheeses
  • Turkey Bacon (2 slices)
  • Regular Bacon (2 slices)
  • Natural Peanut Butter (this one is debatable as a healthy source so it is in this list)
  • Feta Cheese

Fun Fat Source Ideas (ONE ounce servings, generally limited to ONE/day)

  • Chocolate Squares (such as Ghirardelli, will include carbs as well)
  • Chocolate mini candies (will include carbs as well)

Other oils can be used, such as canola or vegetable oil (even bacon grease) for baking/cooking. I, personally, do not track this, but care needs to be taken for the amount used, spray/brush onto pans lightly. Tip is to cook slower and lower temp generally until you find the right temp for the oil as all oils have different heating points. These aren’t considered healthy options of course, but still listing them.

  • Canola Oil
  • Vegetable Oil

Nutrition Information Sources


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