Fat filled foods I love

I consume a lot of fat. It is the top macronutrient that I eat on a daily basis. Here are my favorites:

Beef, pork, lamb

3-4 times per week.

Fattier cuts of the animal are preferred over the lean cuts. I usually go for beef ribeye, pork brisket, pork belly, and lamb rack. All fats are consumed!

Chicken

2-3 times per week.

Dark meat only. Thighs, legs, wings. Always with skin. I avoid chicken breast because it is very low in fat and it has significantly less flavor than dark meat pieces.

Salmon, cod, sardines

1-2 times per week.

Great high fat nutrient packed fish.

Eggs

3-5 eggs per day.

I love to have eggs for my first meal of the day. I'll eat another serving of eggs before or after a workout. Eggs can always be a snack. I always cook them sunny side up.

Raw butter, Ghee, pork lard, beef tallow

Every meal.

I use one or two of these fats to grease up the skillet and cook the food. I use generous amounts of these fats in cooking. Yes, butter is healthy!

Raw milk

Approximately 1/2 cup every day.

Unprocessed, unpasteurized, straight from the farm milk. I love to add this to my coffee. I'll have a glass after dinner if I'm craving it.

Yogurt

5-7 times per week.

Full fat, no sugar, no additives. I'll eat this at the end of the day and pair it with berries.

Avocados

5-7 times per week.

I love eating avocados as a side for any meal. I eat avocados plain or mash them with olive oil and spices. I try to eat at least 1/2 an avocado each day.

Olive oil

5-7 times per week.

I drizzle olive oil on many dishes served at the house. I never cook with olive oil. It's added as a topping to already prepared food.

Bone marrow

1 time per week.

I'll eat a few servings of bone marrow as a side to the meat. These are sliced and delivered by my local ranch.

Fats I avoid

No vegetable or seed oils, no hydrogenated oils

I avoid vegetable, seed, and hydrogenated (trans fat) oils at all times.

Most commonly used oils that I will not consume

• Vegetable oil
• Canola oil (Rapeseed oil)
• Corn oil
• Cottonseed
• Grapeseed oil
• Soybean oil
• Sunflower oil
• Safflower oil
• Peanut oil
• Hydrogenated oil
• Partially hydrogenated oil

More about these oils in 🌎 Eat natural food.