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How to Assemble a Better Fat Burner Meal

Better Fat Burner meals

Start with a palm-sized portion of protein (meat, seafood, eggs, or vegetarian equivalent).

Add non starchy vegetables to your heart’s content (salad and cruciferous veggies, green beans, asparagus, okra, onion, mushrooms, eggplant…).

Finish with a thumb-sized portion of natural fat (butter, avocado, olive oil, coconut in various forms, nuts and nut butter…). Since avocado, nuts, and coconut (exception: coconut oil) contain more than just fat, help yourself to a larger portion (somewhere between thumb and palm-sized).

Just know that many high protein foods, like meat, also contain natural fats; and some foods high in natural fat, like nuts, also contain some protein. To illustrate the significance and to break things down a bit, I’ll give you a rundown of what I ate for lunch this week (special note: these meals, eaten at work, were made from leftovers and on-hand food which varies day-to-day/week-to-week).

Monday and Tuesday

Leftover chicken wings and cauliflower rice with celery. When ordering chicken wings, I always make sure they are not breaded or coated with a sugary sauce—these had a spicy vinegar sauce. The cauliflower rice was stir fried in coconut oil along with green onions, garlic, and raw cashews.

Primary Protein: chicken wings (cashews are secondary)

Non Starchy Vegetables: cauliflower, green onions, celery, garlic

Primary Natural Fat: coconut oil (cashews and wings are secondary)

TABBEEZ - WIN_20150428_120841


Leftover chicken wings alongside sliced bell pepper and cucumber with hummus dressing. The dressing was made with red pepper hummus (Root’s brand), olive oil, apple cider vinegar, and spices.

Primary Protein: chicken wings (garbanzo beans in hummus are secondary)

Non Starchy Vegetables: bell pepper, cucumber

Primary Natural Fat: olive oil (wings are secondary)



Grass-fed open faced burger on “mug” bread (see below) with tomato paste alongside sliced bell pepper and cucumber with hummus dressing. The main ingredients in “mug” bread are almond flour, egg, and coconut oil.

Primary Protein: grass-fed burger (garbanzo beans, almond flour, and egg are secondary)

Non Starchy Vegetables: bell pepper, cucumber, tomato paste

Primary Natural Fat: olive and coconut oil (burger, almond flour, and egg are secondary)



Small grass-fed burger with tomato paste, a couple of chicken wings and pistachios alongside sliced cucumber with hummus dressing.

Primary Protein: meat (garbanzo beans and pistachios are secondary)

Non Starchy Vegetables: bell pepper, cucumber, tomato paste

Primary Natural Fat: olive oil (pistachios and meat are secondary)

By following this simple formula, you can easily build Better Fat Burner meals that are lower carb, moderate protein, and higher in natural fat. My lunch examples also qualify as being Paleo (mostly), primal, gluten free, and low carb. Because there is no dramatic spike of blood sugar (and therefore insulin) there is also no spike in fat storage. The effect—especially with nutrient dense food—is anti-inflammatory/cortisol and pro-fat burning!

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Here are this week’s #BetterFatBurner links:

20 Foods That Are Bad For Your Health (Avoid Them!)

5-Minute Muffin-Top Workout | POPSUGAR Fitness

Microwave Paleo “Mug” Bread

Does Meditation Help Fight Belly Fat? – The Alternative Daily

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