TOTAL HEALTH TRANSFORMATION SYSTEM

Plan and Prep Your Meals
Plan and Prep Your Meals
Do a Mind-Body Scan
Do a Mind-Body Scan
Practice De-Stressing
Practice De-Stressing
Create and Use a Sleep Ritual
Create and Use a Sleep Ritual
Use a Targeted Recovery Strategy
Use a Targeted Recovery Strategy
Think on a Continuum
Think on a Continuum
Eat Mostly Whole Foods
Eat Mostly Whole Foods
Eat Protein and Colorful Plants
Eat Protein and Colorful Plants
Practice 80% Full
Practice 80% Full
Practice Your Fitness Mission
Practice Your Fitness Mission
Maintain Progress
Maintain Progress
Deep Health
Deep Health

How To Prep & Use Healthy Fats

Here are some ways to incorporate healthy fats into your daily menu.

Incorporate healthy fats into your regular daily menu.

For a healthy fats grocery shopping list, here are a few common sources:

  • Oils such as olive, coconut, flaxseed, hemp seed, canola, algae, etc.
  • Butter
  • Olives
  • Avocado or guacamole
  • Nuts such as almonds, Brazil, cashews, pecans, pistachios, walnuts, etc.
  • Nut butters such as almond, cashew, etc.
  • Peanuts and natural peanut butter
  • Seeds such as chia, ground flax, pumpkin, sunflower, hemp, etc.

Of course, other foods have some healthy fats (especially whole eggs, fish, dairy, and meats). The foods above are the healthy-fat superstars.

Most fats keep pretty well in the fridge or cupboard, so you can easily buy in bulk and keep them handy. And unlike proteins or most veggies, most fats tend to come ready-to-eat.

Here are some ways you could get healthy fats into your regular meals.

A healthy baseline serving size to start with is 1 thumb per meal.

Breakfast ideas

  • Use a little butter or extra virgin coconut oil for your egg and veggie scramble.
  • Sprinkle a bit of ground flax, chia seeds, chopped nuts, or shredded coconut on your oatmeal. Or try a little coconut milk over top.
  • Put about 1 thumb of natural peanut butter on your toast or banana.

Lunch ideas

  • Add about 1 thumb of guacamole, pesto, or 1/4 of an avocado to your sandwich or wrap.
  • Add about 1 thumb of hummus to your wrap, or have it with your veggies.
  • Sprinkle a few nuts and seeds over a salad.
  • Replace regular mayo with guacamole or avocado in meat salads. Or use a canola-based mayo. (If you’re a creative cook, you can even try making your own mayo with olive oil.)

Protein Shake ideas

  • Sprinkle a few walnuts, almonds, ground flax, chia seeds, hemp seeds, fresh coconut (or coconut milk), or nut butter into a protein shake.
  • Or even 1/4 of a ripe avocado — you don’t really taste it, but it makes the shake creamy. You get fat + a nutrient-packed superfood.
  • For more Super Shake ideas, try the recipe guide from Precision Nutrition attached below.

View attachment

PDF


Snack ideas

  • Sprinkle a few walnuts, almonds, pecans, ground flax, chia seeds, or hemp seeds on some Greek yogurt or cottage cheese.
  • Have about 1 thumb of hummus with a few hard-boiled eggs (plus a bonus veggie).
  • Have about 1 thumb of peanut butter or other nut butter with an apple, celery sticks, or banana (plus some bonus protein).

Dinner ideas

  • Add about 2 thumbs of butter to your potato or sweet potato.
  • Add some extra virgin olive oil and balsamic or other vinegar to your salad.
  • Use extra virgin olive oil or coconut oil to sauté or roast your veggies.

Simple creative cooking

  • Try making your own pesto with fresh herbs, olive oil, and pine nuts or other nuts.
  • Try making your own guacamole — if you have opposable thumbs and can hold a fork, you can do this. (A fun task for kids if you have some at home.)
  • Try making your own vinaigrette for salad — along with olive oil, you can experiment with other types of oils such as pumpkin seed oil, hemp oil, flax oil, or walnut oil.

If you can smash stuff, you can make pesto.

More advanced culinary awesomeness

  • Add coconut milk to a soup or stew, or make a coconut-based curry.
  • Make your own Thai peanut sauce (awesome for smearing on a burger or dipping chunks of chicken into), or make a peanut soup.

Dessert ideas

  • Cocoa/cacao is another awesome source of healthy fat. Have a few squares of dark chocolate for dessert.
  • If you’re looking to impress guests, try a simple coconut custard — the protein is a bonus.