No Food Prep: Fat Edition

 

Fats help us make hormones, and they're the most satiating macronutrient - they slow down digestion and keep us full.

Fats don't necessarily need prep to begin with, but it can be helpful to have these on hand. No one wants to walk around with a bottle of olive oil in their bag - although that's always an option.

 

AVOCADO:

  • Avocados

  • Wholly guacamole mini cups

  • Avocado oil

 

OLIVES:

  • Olives

  • Olive oil

 
 

DARK CHOCOLATE:

  • Gravitate towards the gluten free, soy free, and vegan brands. The fewer the ingredients, the better.

 

NUT BUTTER:

  • Individual packets are great if you’re on the go!

 

NUTS:

  • Almonds

  • Pecans

  • Macadamias

  • Walnuts

  • Cashews

  • Pistachios

  • Hazelnuts

  • Brazil nuts, etc.

  • These are the easiest thing to carry around with you.

  • This can also include walnut oil!

 

COCONUT PRODUCTS:

  • Coconut milk

  • Coconut yogurt

  • Coconut chips

  • Coconut flakes

  • Coconut butter

  • Coconut oil

 

SEEDS:

  • Pumpkin

  • sunflower

  • chia

  • hemp

  • flax

  • sesame, and so many more!

  • Plus, these guys help females naturally regulate their hormones – (1 tbsp each/day of flax and pumpkin seeds, freshly ground during your follicular phase days 1-14, and then 1 tbsp each/day of sesame and sunflower seeds, freshly ground during your luteal phase days 15-28). You can also buy flax seed oil.

 

HEALTHY FATS FROM PROTEIN:

  • Egg yolks

  • bison

  • salmon

  • lamb

  • pork

  • beef, and so much more

 

Author: Megan Markoff, Black Iron Nutrition Coach, @megmarkoffcoaching