No-one really talks about the different types of fat in any useful way. Here’s a summary break down of all the kinds of fats you need on a daily basis, with ingredients that provide the amounts needed to cover all the essential fatty acids and fats you need to be healthy for the day. A shopping list is at the end showing everything you need to eat to get a weeks worth of healthy fats.

Day 1*

• Monounsaturated Fats: 1/2 medium avocado (~7 grams) + 1 tablespoon almond butter (~8 grams) =(~15 grams total)
• Polyunsaturated Fats: 1/3 cup walnuts (~15 grams)
• Saturated Fats: 1.5 ounces cheddar cheese (~10 grams)
• MCTs: 1 tablespoon coconut oil (~10 grams)

Day 2

• Monounsaturated Fats: 1/4 cup almonds (~9 grams) + 1 teaspoon olive oil (~3.3 grams) + 6 macadamia nuts (~4 grams) (~15 grams total)
• Polyunsaturated Fats: 5 tablespoons flaxseeds (~15 grams)
• Saturated Fats: 1 tablespoon butter (~10 grams)
• MCTs: 2 teaspoons MCT oil (~10 grams)

Day 3

• Monounsaturated Fats: 1/4 cup cashews (~9 grams) + 1/4 cup pistachios (~6 grams) (~15 grams total)
• Polyunsaturated Fats: 4 tablespoons chia seeds (~15 grams)
• Saturated Fats: 3 slices bacon (~10 grams)
• MCTs: 1.5 tablespoons palm kernel oil (~10 grams)

Day 4

• Monounsaturated Fats: 1/4 cup pecans (~15 grams)
• Polyunsaturated Fats: 1.5 cups cooked soybeans (~15 grams)
• Saturated Fats: 1/2 cup heavy cream (~10 grams)
• MCTs: 1 cup full-fat Greek yogurt (~5 grams) + 2 teaspoons MCT oil (~5 grams) (~10 grams total)

Day 5

• Monounsaturated Fats: 1 tablespoon peanut butter (~4.5 grams) + 1/4 cup pumpkin seeds (~5 grams) + 1/2 medium avocado (~7 grams) (~15 grams total)
• Polyunsaturated Fats: 10 ounces salmon (~15 grams)
• Saturated Fats: 3 ounces ribeye steak (~10 grams)
• MCTs: 10 ounces goat cheese (~10 grams)

Day 6

• Monounsaturated Fats: 2 tablespoons sesame seeds (~9 grams) + 1 tablespoon hazelnut oil (~6 grams) (~15 grams total)
• Polyunsaturated Fats: 4 tablespoons sunflower seeds (~15 grams)
• Saturated Fats: 1 tablespoon lard (~10 grams)
• MCTs: 1.5 cups full-fat Greek yogurt (~7.5 grams) + 1 teaspoon coconut oil (~2.5 grams) (~10 grams total)

Day 7

• Monounsaturated Fats: 1/4 cup pistachios (~7 grams) + 1/4 cup almonds (~8 grams) (~15 grams total)
• Polyunsaturated Fats: 1/3 cup walnuts (~15 grams)
• Saturated Fats: 1 ounce dark chocolate (70-85% cocoa) (~10 grams)
• MCTs: 3 tablespoons grass-fed butter (~10 grams)

Summary

Each day includes:

• 15 grams of monounsaturated fats from various sources such as avocado, almond butter, nuts, olive oil, sesame seeds, and hazelnut oil.
• 15 grams of polyunsaturated fats from sources like walnuts, flaxseeds, chia seeds, sunflower seeds, salmon, and soybeans.
• 10 grams of saturated fats from sources like cheese, butter, bacon, heavy cream, ribeye steak, lard, and dark chocolate.
• 10 grams of MCTs from sources like coconut oil, MCT oil, palm kernel oil, full-fat dairy, goat cheese, and full-fat Greek yogurt.

These selections ensure a diverse intake of fats, supporting overall health and the specific needs of your body’s systems.

Here’s a shopping list showing all you have to eat in a week to get the correct type and amount of healthy fat!!

Here’s a comprehensive shopping list for the seven days based on the provided food items:

Fruits & Vegetables

• Avocados: 3 medium
• Pumpkin Seeds: 1/4 cup
• Soybeans: 3 cups cooked

Nuts & Seeds

• Almonds: 1/2 cup
• Almond Butter: 1 tablespoon
• Walnuts: 1 cup
• Cashews: 1/4 cup
• Macadamia Nuts: 6 nuts
• Pistachios: 1/2 cup
• Pecans: 1/4 cup
• Flaxseeds: 5 tablespoons
• Chia Seeds: 4 tablespoons
• Sesame Seeds: 2 tablespoons
• Sunflower Seeds: 4 tablespoons
• Hazelnut Oil: 1 tablespoon

Dairy

• Cheddar Cheese: 1.5 ounces
• Heavy Cream: 1 cup
• Full-fat Greek Yogurt: 2.5 cups
• Grass-fed Butter: 3 tablespoons
• Goat Cheese: 10 ounces

Oils

• Olive Oil: 1 teaspoon
• Coconut Oil: 2 tablespoons + 1 teaspoon
• MCT Oil: 4 teaspoons

Meat & Fish

• Salmon (wild-caught): 10 ounces
• Ribeye Steak: 3 ounces
• Bacon: 3 slices

Other

• Dark Chocolate (70-85% cocoa): 1 ounce
• Lard: 1 tablespoon

Total Amount Needed to Meet Fat Needs for a Week

Fruits & Vegetables

• 3 medium avocados
• 1/4 cup pumpkin seeds
• 3 cups cooked soybeans

Nuts & Seeds

• 1/2 cup almonds
• 1 tablespoon almond butter
• 1 cup walnuts
• 1/4 cup cashews
• 6 macadamia nuts
• 1/2 cup pistachios
• 1/4 cup pecans
• 5 tablespoons flaxseeds
• 4 tablespoons chia seeds
• 2 tablespoons sesame seeds
• 4 tablespoons sunflower seeds
• 1 tablespoon hazelnut oil

Dairy

• 1.5 ounces cheddar cheese
• 1 cup heavy cream
• 2.5 cups full-fat Greek yogurt
• 3 tablespoons grass-fed butter
• 10 ounces goat cheese

Oils

• 1 teaspoon olive oil
• 2 tablespoons + 1 teaspoon coconut oil
• 4 teaspoons MCT oil

Meat & Fish

• 10 ounces salmon (wild-caught)
• 3 ounces ribeye steak
• 3 slices bacon

Other

• 1 ounce dark chocolate (70-85% cocoa)
• 1 tablespoon lard

This shopping list should cover all the ingredients needed for the seven days of fat balanced meals based on the provided food items and their measurements.

*AI menu and math assist