Food Choices Containing 20 grams of Fat

Note: I have cross referenced the nutritional facts for the following foods listed on the internet with the labels of the products I use in my home.  In some cases there appears to be significant differences. Please check the labels of the foods you are working with and adjust accordingly.

Breakfast

* one pear or apple with 2.5 Tbsp. of Almond Butter for dipping.

* 2 boiled eggs with 4 sprigs of asparagus.  Drizzle 2 tsp. of extra virgin olive oil over the eggs and asparagus.

* Your favorite smoothy recipe and add 2.5 tbsp. of Cashew Butter or Almond Butter and blend.

* 2 eggs fried in 1/2 tbsp. of coconut oil . Serve with sliced cucumbers and celery.

Lunch

* Your favorite homemade soup with enough olive oil added to one serving that brings the total fat to 20 gm of fat. (2 tsp. olive oil = 9 g. fat)

*  One serving of homemade squash soup with enough coconut oil to raise the total fat to 20 grams. (1 tbsp. coconut oil = 14 g. fat) 

* Omelet Sandwich - 3/4 cup of raw mushrooms; fry in ceramic pan until brown; add 1/2 tbsp. of coconut oil; add 2 whisked eggs to the same pan. Let the omelet cook on one side, flip over and fry on other side. Fold and serve between 2 pieces of cracked, whole grain dry toast (or your choice of healthy bread). Serve with slices of cucumbers, celery or carrots.



Evening 

* 1/2 of a large 9 oz. avocado, sliced. Serve on top of two pieces of rye, whole grain or seven grain Wasa crackers. 

* Two sticks of celery with 2.5 tbsp. of Almond Butter divided and spread down the center of each celery piece.


Single Food Items  - 20 grams of fat 

 

·  * 4 ounces of Tilapia fish baked in juice of 1/2 a lime and 1 tbsp. coconut oil = 17 gm of fat

·  * 3 oz salmon and red onions baked in the oven at 350 F = 10 gm of fat

·  * 1 cup Tuna Salad = 19 gm of fat

·  * 1 Tbsp Olive oil seasoned with garlic, dry roasted red pepper (or favorite herbs). Dip Italian, Parisian, or whole grain bread into the seasoned oil = 14 gm fat + fat from bread

 * Salad Dressing: 

    3 parts olive oil, 1 part balsamic vinegar, spoonful of Dijon mustard, *option: sweeten to taste with stevia. This is good for dipping veggies, bread or pouring over a salad.

· * 3 tbsp. of unsalted butter = 21 grams of fat

* 1 tbsp. of mayonnaise - 10 grams of fat 

· * 1 tbsp. of extra virgin olive oil = 14 grams of fat

· * 1 tbsp. of extra virgin coconut oil = 14 grams of fat

· *1 oz. Almonds or Mixed Nuts = 15 gm of fat

· * ½ cup of hazel nuts = 35 grams of fat

· * ¼ cup of Macadamia nuts = 26 grams of fat

· * 1 cup of trail mix = 20 gm of fat

· * 1 cup of raw shredded coconut = 27 gm of fat

· * 1 – (9 oz.) large avocado = 30 gm of fat

· * 6 large Kalamata black olives = 8 gm of fat

· * 2 tbsp. Brand Chicken Liver Pate’ = 6 gm of fat

· * 2 oz. of bacon = 20 gm of fat