Eat Fat, Lose Fat: Meal Ideas and Recipes

Fat Butter Good Fat

Eat Fat, Lose Fat: Meal Ideas & Recipes

Cellular Healing TV Episode 64 • April 24, 2015
Click Here to Subcribe to all Cellular Healing TV Podcasts.

Click Here for Part I: Eat Fat, Lose Fat.

As discussed in my last post, “Eat Fat, Lose Fat“, we need to eat plenty of good quality fat to generate and sustain real weight-loss. Along with PompaCore Cellular Detox™, eating good fat is a key 180° Solution™ strategy to regenerate the cellular membrane and get you looking and feeling your best. But how do you effectively incorporate healthy fat into your diet? If eating spoonfuls of grass-fed butter isn’t appealing to you (though I’ve been known to do it), here are some other, perhaps more appetizing, options. These meal ideas and recipes sneak plenty of quality fat into your diet to keep your cells humming along and your body ready to tackle life head-on… Enjoy!

Note: Choose organic, raw, grass-fed, full-fat, cultured dairy, and organic 100% grass-fed or pastured animal products whenever possible.


Begin the day with a good dose of high-quality fat to supercharge brain function and energy. I do not typically eat breakfast, as I practice daily intermittent fasting, but starting the day with good fat turns the brain on and helps to avoid potential blood sugar dips till lunchtime.

  • Add good fats to your morning organic coffee or tea like butter, heavy cream, butter oil, MCT oil, or coconut oil, cream, or milk. Add in a sprinkle of cinnamon to regulate blood sugar, a scoop of collagen powder for skin and joint support, and a touch of stevia for sweetness. It’s breakfast in a mug!
  • Soft boil eggs (including yolks) and drizzle with MCT oil, melted coconut oil, or butter, and serve with sautéed leafy greens. Or lightly fry eggs with your favorite veggies, Kalamata olives, and slices of cheese.
  • For a mineral-boost, roll up cooked eggs in a sheet of nori seaweed, add in avocado slices and a sprinkle of tamari and sesame seeds, and eat like a burrito.
  • Make these vanilla protein pancakes using coconut flour and pastured eggs, and top with melted butter and/or whipped heavy cream. Serve with pastured bacon and sweet potato home fries.
  • Prepare a breakfast pudding in a glass jar at night for a grab-and-go breakfast the next morning. Try this tasty overnight chia seed pudding.
  • A bowl of cottage cheese topped with soaked and sprouted nuts, seeds, or fresh berries is simple and delicious.
  • Dessert for breakfast? No guilt needed when you try this breezy berry mousse.
  • Make eggs in avos: Crack an egg in each half of an avocado, season, and bake (see full recipe here).
  • During cooler weather, a steaming mug of fat and collagen rich bone broth offers a soothing start to the day. Sprinkle in dulse seaweed flakes, collagen powder, and a drizzle of MCT oil for added minerals, protein, and fat.
  • Make an energy-boosting good fat smoothie. Click here for one of my go-to recipes, including raw (yes, raw) pastured eggs, that will easily keep you going until late afternoon.
  • Missing cereal since giving grains the boot? Try making a grain-free granola by toasting your favorite seeds, nuts, and coconut flakes in the oven until golden. Place in a bowl and pour over homemade or preservative-free nut milk, raw milk, or coconut milk and top with fresh berries.
  • Make egg-cups: mix 1 dozen eggs, and any combo of veggies, cooked meat, cheese and seasonings in a bowl. Spoon into 12 cups in a muffin tray (coated with coconut oil) and bake at 350 degrees for 20-25 minutes. Top with guacamole or sour cream for serving. Great to make in batches and freeze!
  • Steam kale or collard greens and drizzle with hemp oil and apple cider vinegar or umeboshi vinegar and top with raw walnuts for a light meal.


For the mid-day meal, focus on quality protein and fat to maintain energy and focus and avoid the dreaded afternoon slump. I like to eat a later lunch, perhaps between 1PM and 3PM, so I stay within a compressed eating time window (fasting for 16-18 hours daily) to reap the benefits of daily intermittent fasting (read more about fasting here).

  • Mash up a can of wild sockeye salmon, sardines or anchovies, crushed almonds and walnuts, dulse seaweed flakes (for minerals), and an avocado over a bed of mixed greens with any favorite salad veggies. Generously drizzle with olive or MCT oil, a splash of balsamic vinegar, and season with turmeric and sea salt.
  • Enjoy a thermos of rich soup, such as a bisque made with heavy cream or this roasted cauliflower soup made with coconut milk. Include a side of sautéed veggies or a raw green salad with a simple mustard vinaigrette like this. Top with sour cream, heavy whipped cream, or coconut cream and fresh chives. Serve with crispy kale chips and guacamole.
  • Make egg salad or wild salmon salad using organic mayonnaise and celery, and stuff in lettuce wraps. Or simply use leftovers from the night before by stuffing meat and/or veggies in lettuce wraps and drizzle with raw olive oil. Serve with veggie sticks and tahini and/or an apple.
  • Make a bread-free sandwich: simply roll up slices of meat and cheese together like a burrito, stuffing with veggies if desired. Secure with a toothpick. Serve with more veggies or a raw salad topped with sauerkraut and olives drizzled with avocado oil.
  • Collard green burritos are a great way to get in leafy greens. Simply cut out and discard stems from the leaves and lightly steam until tender. Drain and dry leaves, and place meat or beans, veggies, and tahini in the middle of the leaf. Roll up, starting with the large end of the leaf and rolling it over the filling, tucking in the ends like a burrito. Serve with natural pickles.
  • Bake a sweet potato and top with crushed walnuts, melted butter and/or coconut oil. Sprinkle with sea salt, cinnamon, cloves and nutmeg (or pumpkin pie spice) and top with whipped cream or coconut cream. Complete the meal with sautéed veggies or a raw salad.
  • Wrap thin slices of grass-fed meat and/or cheese around asparagus spears and eat with your fingers. Serve with sweet potato chips or raw almonds.
  • Reimagine leftovers from the night before. Chop cooked meat and veggies and mix with olive oil and a few tablespoons of gelatin powder or eggs in a bowl. Form patties and sauté in solid cooking fat. Enjoy as a burger with a side of veggies or over a salad, and add fresh fruit.
  • For a light meal, mix full-fat, plain yogurt or this easy homemade coconut milk yogurt with raw nuts, seeds, and/or berries. Top with MCT oil and a sprinkle of sea salt for minerals.


At the final meal of the day, eat more healthy carbs, good fat, and moderate protein to support sleep, reset hormones, and satisfy any cravings. Dinner is always my biggest meal, and I eagerly anticipate it after fasting for 16-18 hours. I feast at dinner like a Roman soldier!

  • Enjoy a steak topped with plenty of bone marrow butter, or hollandaise or béarnaise sauce. Serve with homemade onion rings (made with almond or coconut flour) and roasted brussel sprouts.
  • Grilled wild salmon topped with a creamy dill sauce. Serve with a raw salad and roasted carrots.
  • Make a Mexican fiesta salad: fill a bowl with fresh strips of lettuce, ground beef or chicken, diced onions, black olives, sour cream, shredded cheese, salsa and guacamole. Garnish with chopped green onions.
  • Roast a whole chicken, turkey, or duck smeared in butter, along with rutabaga, fennel, and butternut squash. Serve with creamy cauliflower “mashed potatoes.”
  • Keep it simple with a one-dish crockpot meal. Fill a crockpot with any combination of meat or poultry, and root veggies like carrots, onions, and sweet potatoes.
  • Create a healing soup, by using gelatin-rich homemade bone broth as a base. Add in your favorite protein (meat or beans that are soaked overnight and sprouted), veggies, and seasonings and you’re good to go.
  • Try these venison burgers, topped with bleu cheese and caramelized onions. Serve with a generous side of carrot or zucchini fries and leafy greens.
  • Make portobello pizzas. Drizzle bottom-up portobellos with olive oil and top with any combo of cheese, meat, veggies, and seasoning. Bake at 400 degrees for 8-10 minutes or until cheese has melted. Serve with a raw salad.
  • Replace inflammation inducing pasta noodles with zucchini noodles (aka “zoodles”) or roasted spaghetti squash. Simply sauté zoodles, top with meat, veggies, and your favorite good fat sauce and enjoy.
  • Make “fried” poultry or fish by simply coating in almond meal or coconut flour and seasoning and lightly pan fry in coconut oil or butter. You can make crispy onion rings or fried zucchini this way too. Serve with a dipping sauce, homemade coleslaw (no sugar), or a raw salad to complete the meal.

Sweet Treats

What is life without dessert? These treats are loaded with good fat, so enjoy without an ounce of guilt.

  • My favorite dessert is a bowl of whipped grass-fed, heavy cream sweetened with a touch of stevia and pinch of sea salt. Simple and delicious.
  • Fat bombs: try this chocolate almond treat
  • Savor pieces of super dark chocolate (80-90% cacao) mixed with raw seeds or nuts, sprinkled with sea salt or topped with whipped cream, or make your own chocolate covered nuts.
  • A gut-healing gummy treat like these strawberry banana cream gummies is great for all ages.
  • A few slices of raw cheese with fresh berries or just a bowl of berry compote with sea salt.
  • Celebrate with a dense chocolate cake.
  • Hot tea with raw honey and heavy cream, coconut milk, or grass-fed butter is a soothing end to the day. Add in some collagen powder as a bonus joint and skin support.
  • Make your own hot chocolate by heating up some coconut milk or heavy cream, cocoa powder, coconut oil, and stevia to taste. For a mint twist, add in some peppermint extract or oil.

Grab and Go Snacks

  • Grass-fed beef jerky
  • Carob coconut date balls
  • Raw nuts and seeds (especially macadamia, the most fat-derived energy dense nut)
  • Green apple slices with tahini spread
  • Avocado halves with sea salt
  • Hard-boiled eggs with mustard or homemade mayo
  • Spoonfuls of coconut oil, coconut butter, or grass-fed butter oil…straight-up.


  • Medjool dates stuffed with Manchego cheese, wrapped in bacon (secure with toothpick), and baked until cheese is oozy.
  • Cheese, nuts, olives and/or fresh berries on a platter
  • Collard green chips or kale chips with veggie dip or Mexican bean dip
  • Tapenade with cucumber slices
  • Homemade meatballs with marinara dipping sauce
  • Classic deviled eggs, made with no sugar mayo
  • Cucumber-cream cheese roll-ups stuffed with shredded carrots and green onion
  • Homemade sweet potato chips or cheese crisps with guacamole
  • Stuffed mushrooms: fill mini mushrooms with chorizo and sautéed onions and bake!

Hope you enjoy these ideas, and please let us know in the comments how YOU incorporate healthy fat into your diet. Cheers!

Eat Good Fat to Lose Bad Fat: Meal Ideas & Recipes Edited by Meredith Dykstra 

Shop Good Fats:

  • Grass-fed Butter Oil
  • Skinny Coconut oil: 16.9 oz. or 8.5 oz.
  • MCT oil
  • Hemp oil
  • Fermented Cod Liver Oil
  • Grass-fed beef jerky
  • Organic raw almonds
  • Whey protein: available in Chocolate, Vanilla, or Plain

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