Fat is one macro group I usually have no trouble hitting. In fact, the real challenge is trying not to go over. A tablespoon of olive oil here and there when I’m cooking will usually do the job for the day, but on occasion I do find myself needing some good sources of fat. If you’re in the same boat, here are some suggestions to close that gap:

Pure Fat

• Grass-fed Butter | 1 tablespoon: 12 fat, 0 carbs, 0 protein
• Extra Virgin Olive Oil (EVOO) | 1 tablespoon: 13.5 fat, 0 carbs, 0 protein
• Coconut Oil | 1 ounce: 28 fat, 0 carbs, 0 protein

Fat & Some Carbs

• Olives | 1 ounce: 4 fat, 1 carb, 0 protein (pickled green)

Fat & Some Protein

• Cheese | 1 ounce: 9 fat, 0 carb, 7 protein (cheddar)

Fat & Some Carbs and Protein

• Nuts | 1 ounce: 18 fat, 4 carbs, 4 protein (walnuts)
• Nut & Seed Butters | 1 ounce: 14 fat, 6 carbs, 7 protein (peanut butter)
• Chia Seeds | 1 ounce: 9 fat, 12 carbs, 4 protein
• Avocado | 1 ounce: 4 fat, 2 carbs, 1 protein
• Flaxseed | 1 ounce: 12 fat, 8 carbs, 5 protein
• Dark Chocolate | 1 ounce: 12 fat, 13 carbs, 2 protein (70-85%)