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High Fat Paleos - list of food you eat in a day plz

Answered on August 19, 2014
Created February 26, 2013 at 4:58 PM

Could some of you guys that do high fat post a list of what you eat on a general day please?

Just to get some ideas of what i could be eating, im a bit sick of avocados & butter with everything, i'd just eat more fatty meat or eggs but people generally recommend don't go too high on protein

Also if anyone could recommend a good site that adds up your calories/works out percentages of macronutrients for you would be much appreciated

Thanks

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on March 02, 2013
at 01:09 PM

ok, admittedly at first i thought you were a little krazy with the half stick of butter thing even though it sounded delicious, but i now see that you are a genius, i had half stick of butter last night in a curry & its was so damn good, this morning i looked into it more & there are many benefits to eating lots of butter

7bf306ada57db47547e9da39a415edf6

(11214)

on February 28, 2013
at 06:49 PM

It mixes rather well with the pumpkin if you microwave it or put it in the oven for a while.

32652cb696b75182cb121009ee4edea3

(5802)

on February 26, 2013
at 11:40 PM

Another great sauce for veggies is Paleo Gravy. Original recipe in Paleo Comfort Foods. I tweaked it here: http://kennedycircusunleashed.blogspot.com/2012/10/paleo-gravy.html

32652cb696b75182cb121009ee4edea3

(5802)

on February 26, 2013
at 11:36 PM

1 level Tbsp of liquid oil. I am lucky to live in Florida where my coconut oil is liquid about 9 months of the year. :)

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 26, 2013
at 09:23 PM

Yeah your probly right that a fatty sauce with veggies is the best way to go. When you say 1tbspn coco oil is that a heaped tbspn of creamy oil or one tablespoon of liquid oil? I've read Bruce Fifies book on coconut oil a couple times & i don't see it mentioned once! I'll have a go at this website, all the times ive tried to count calories in the past i just give up & say its not for me, but im sure its worth to make sure im not going way over, even if other factors come into play like activity levels/macro source of the calories For more Paleo

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 26, 2013
at 09:20 PM

yeah its easy to make a sauce for veggies with lots of fat & add more or less to get it right, your probly right its the best way when you say 1tbspn coco oil is that a heaped tbspn of creamy oil or one tablespoon of liquid oil? ive read bruce fifies book on coconut oil a couple times & i don't see it mentioned once! ill have a go at this website, all the times ive tried to count calories in the past i just give up & say its not for me but im sure its worth to make sure im not going way over, even if other factors come into play like activity levels/macro source of the calories

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 26, 2013
at 09:10 PM

half a stick of butter, sounds tasty!

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 26, 2013
at 09:09 PM

i bought some ghee recently & fried some eggs with it, i really dislike the taste & think ill only use it in curries where the taste can be hidden with spice, i may try a bulletproof coffee though by stirring coconut oil into some tea, would be good as i fast during the day & heard it doesn't bring you out of a fasted state

32652cb696b75182cb121009ee4edea3

(5802)

on February 26, 2013
at 07:21 PM

I should also mention that it is easy to tweak the fat content when eating this way. I could easily double the fat I used to cook the veggies, and they would just be yummier! Another tsp or 2 here and there and my fat % would shoot up even higher.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 26, 2013
at 05:49 PM

cheers ill eat more sardines without fear! i reckon i could happily live off sardines & veggies

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 26, 2013
at 05:33 PM

cheers, i love salmon & sardines & could eat them alone but i keep hearing about keeping protein low, i need to buy some more olives! pork crackling sounds nice too

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6 Answers

2
B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on February 26, 2013
at 05:50 PM

avocado goes with everything and is delicious by itself

1
32652cb696b75182cb121009ee4edea3

(5802)

on February 26, 2013
at 06:51 PM

Great (and free) website I use is Cronometer.com.

Here is an example of a food day for me (5'4" female); links are to recipes:

BREAKFAST:

chicken sausage patties - 2 patties (about 94g, or 3.5 oz ground chicken mixed with spices, maple syrup, olive oil)

sauteed kale - 3 cups kale in 1 Tbsp bacon grease

LUNCH:

salmon and zucchini - 5 oz salmon, 2 cups zucchini, 2 Tbsp butter or oil

blueberries - 1/2 cup

DINNER:

chicken curry - 4 oz chicken, 4 oz carrots, 1 Tbsp raisins, 1/4 can coconut milk, 1/4 T coconut oil

roast cauliflower - 1/2 head cauliflower, 1 Tbsp coconut oil

STATS for the whole day:

58% by cal fat, 17% carb, 25% protein

1574 cal

104 g fat, 73 g carb, 101 g protein

(I aim for 50-100 g carb, depending on workout, 75-100 g protein, and 55-65% fat)

I don't list snacks because I just save uneaten portions of meals and eat them later if I get hungry.

Best way to UP your fat is to cook your veggies in good, yummy fats.

32652cb696b75182cb121009ee4edea3

(5802)

on February 26, 2013
at 11:40 PM

Another great sauce for veggies is Paleo Gravy. Original recipe in Paleo Comfort Foods. I tweaked it here: http://kennedycircusunleashed.blogspot.com/2012/10/paleo-gravy.html

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 26, 2013
at 09:23 PM

Yeah your probly right that a fatty sauce with veggies is the best way to go. When you say 1tbspn coco oil is that a heaped tbspn of creamy oil or one tablespoon of liquid oil? I've read Bruce Fifies book on coconut oil a couple times & i don't see it mentioned once! I'll have a go at this website, all the times ive tried to count calories in the past i just give up & say its not for me, but im sure its worth to make sure im not going way over, even if other factors come into play like activity levels/macro source of the calories For more Paleo

32652cb696b75182cb121009ee4edea3

(5802)

on February 26, 2013
at 11:36 PM

1 level Tbsp of liquid oil. I am lucky to live in Florida where my coconut oil is liquid about 9 months of the year. :)

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 26, 2013
at 09:20 PM

yeah its easy to make a sauce for veggies with lots of fat & add more or less to get it right, your probly right its the best way when you say 1tbspn coco oil is that a heaped tbspn of creamy oil or one tablespoon of liquid oil? ive read bruce fifies book on coconut oil a couple times & i don't see it mentioned once! ill have a go at this website, all the times ive tried to count calories in the past i just give up & say its not for me but im sure its worth to make sure im not going way over, even if other factors come into play like activity levels/macro source of the calories

32652cb696b75182cb121009ee4edea3

(5802)

on February 26, 2013
at 07:21 PM

I should also mention that it is easy to tweak the fat content when eating this way. I could easily double the fat I used to cook the veggies, and they would just be yummier! Another tsp or 2 here and there and my fat % would shoot up even higher.

1
7bf306ada57db47547e9da39a415edf6

(11214)

on February 26, 2013
at 05:56 PM

Lately I have been taking a cup of pumpkin and sticking half a stick of butter in that. I warm it up and put cinnamon and sometimes stevia. I usually have some portion of protein along with it too. So, if I am at all careful with the macros, it would look like 20g protein, 20g carbs, and that half stick of butter. So that should be 640 calories, which I probably need to repeat more than three times because I am trying to gain muscle. In practice I am not that careful with the macros and probably get more protein depending on whatever it is I've got to eat. If I open a can of oysters, I'm probably going to eat the whole can, for instance. Additionally, if I am stupid enough to get sweeter carbs at the store, I will just eat all of them and probably have horrid blood sugar numbers for a while.

Every so often I manage to mix a half stick butter with the protein source, which ups the calories considerably. Think tuna salad, but with good fats rather than the soybean oil they put in mayo nowadays. Hmm, homemade mayo might be something to consider making if you like it.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 26, 2013
at 09:10 PM

half a stick of butter, sounds tasty!

7bf306ada57db47547e9da39a415edf6

(11214)

on February 28, 2013
at 06:49 PM

It mixes rather well with the pumpkin if you microwave it or put it in the oven for a while.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on March 02, 2013
at 01:09 PM

ok, admittedly at first i thought you were a little krazy with the half stick of butter thing even though it sounded delicious, but i now see that you are a genius, i had half stick of butter last night in a curry & its was so damn good, this morning i looked into it more & there are many benefits to eating lots of butter

0
62fafa8cb15af7c562fa8c270f7b6174

on February 26, 2013
at 06:24 PM

I start with the Bulletproof coffee, 50g coconut oil and 50g butter. I drink 1.5 cups Kefir with 25-50g coconut oil which is delicious. 6-9 Large eggs for dinner is not unusual, cooked ih 20g bacon fat or ghee.

Ghee may be a tasty discovery for you. Put a couple pounds of butter in a small baking dish, so the butter will melt to be at least an inch deep. Bake it at 250 for a few hours until the solids that settle turn golden brown (not burnt). Pour off the clear butter oil and discard the solids.

Currently I use cronometer.com, for the last month solid. It is worthwhile to be able to visualize the macros. There is a lot of room for the calorie counting sites to grow.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 26, 2013
at 09:09 PM

i bought some ghee recently & fried some eggs with it, i really dislike the taste & think ill only use it in curries where the taste can be hidden with spice, i may try a bulletproof coffee though by stirring coconut oil into some tea, would be good as i fast during the day & heard it doesn't bring you out of a fasted state

0
A0c49f398499246c623e6527e9dd5ca2

(548)

on February 26, 2013
at 05:38 PM

"i'd just eat more fatty meat or eggs but people generally recommend don't go too high on protein" go for it. a lot of protein is only dangerous when it is not counteracted by enough fat or carbs. As long as you keep sth else higher, eat as much protein you want. Other yummy high-fat-foods are shredded/fresh coconut, olives and aged cheese.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 26, 2013
at 05:49 PM

cheers ill eat more sardines without fear! i reckon i could happily live off sardines & veggies

0
20acec840fff2002104b3a9f17a0299e

on February 26, 2013
at 05:25 PM

Mackerel and Salmon are good source of fats. Mackerel is super yuumy! Walnuts..almonds I love to snack on..

the other day I ate the Crackling/fat off a Pork joint, it was super tasty!! plus you can save it for a snack too!

tonight I got me some olive mix! I can't wait to eat them! ^.^

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on February 26, 2013
at 05:33 PM

cheers, i love salmon & sardines & could eat them alone but i keep hearing about keeping protein low, i need to buy some more olives! pork crackling sounds nice too

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