Four Fatty (But Healthy!) Power Meals to Fuel Your Day

Pile on the avocado, blend in those chia seeds and slice up some sardines—these dishes promise a dose of satisfaction all day long.

I live a very active lifestyle as a father, entrepreneur, fitness enthusiast, and EMT so my meals must pack a punch. For me, a diet that’s high in fats (the good kinds!) works really well. In addition, I eat between 11a.m. and 7p.m. every day, which lets me take advantage of intermittent fasting, allowing my body and digestive system to get a rest or a reset. Here are four staple meals that keep me performing at optimal levels at all times. Bon Appetit!

Eggs Rancheros

This is my one-pan-wonder. In a small frying, pan crack two eggs from pasteurized chickens (not ones fed a vegetarian diet because chickens are NOT vegetarians), and add in a pat of grass-fed butter. Douse the whole thing with some olive oil and add Himalayan pink sea salt to taste. Then throw in some of your favorite cheese, I usually go with gouda since it has the most vitamin K. Choose your favorite salsa and add as much as you like, and finally slice up an avocado and add that to the mix. Now turn on the flame and start stirring rapidly until the eggs start to firm up. You don’t want to overcook eggs because then you’ll oxidize the fats, which is not good for you. Runny eggs mixed in with all the other wonderful ingredients makes for a delicious and filling start to your day.

Fat Smoothie

You can choose whatever base you want, but I usually go with two cups of coconut or almond milk. Add in one frozen banana (trust me!) and a heaping spoonful of almond butter. I add two tablespoons of MCT oil, which is derived from coconut oil and gives you an unbelievable cognitive and energetic boost without adding any flavor. Then, add the dry ingredients, which include a quarter cup of pumpkin seeds, a quarter cup of chia seeds, two scoops of a high quality protein powder (I like Upgraded Whey from The Bulletproof Executive), two tablespoons of raw cacao powder, 1 tsp of L-glutamine powder, and a high quality green powder (my favorite is Onnit Earth Foods). If you like your smoothie very thick add a quarter cup of a full fat yogurt. Blend it all up in a powerful blender like the Blendtec (have you seen the video where they blend a dozen golf balls?) and you have a delicious meal in a cup that will keep you full for hours.

Sardine Salad

I probably do this salad every other day but I warn you, it is seriously filling so you may not want to eat for a whole day afterwards. Take a dark leafy green like Kale as your base. The dressing should be olive oil, apple cider vinegar and a high quality dijon mustard, all mixed to your preferred taste and thickness. Then throw in some pumpkin seeds, tomatoes (if you tolerate night shades), full fat cheese like gouda (if you tolerate dairy), something to give it a little crunch like Mary’s Gone Crackers gluten free seed crackers, a sliced avocado, a can of sardines (an absolutely superfood for the great oils, protein, and even minerals) and if you are craving carbs, a half of a sweet potato. Toss it all together and dig in.

Chocolate Pudding

For this “pudding” I take 4 tablespoons of full fat Greek yogurt and then add in a quarter cup of frozen organic wild blueberries, 2 tablespoons of raw cacao powder, and 2 tablespoons of chia seeds. I don’t use any sweeteners, but if you want to add one I recommend xylitol or erythritol. Mix it together and let it sit for about ten minutes so the chia seeds can saturate. It’s an absolutely delicious treat at the end of the day that has some serious health benefits from the probiotics in the yogurt to the theobromine in the cacao.