In a world obsessed with macros, calories, and ratios, one approach stands out—focusing solely on fats. Whether for ketosis, cognitive function, or simply experimenting with a high-fat lifestyle, consuming 150 grams of fat in a day requires strategic meal planning.
Why Prioritize Fat?
Fat is an essential macronutrient, providing energy, supporting cell function, and aiding in hormone production. Unlike carbohydrates, which cause fluctuations in blood sugar, fats offer a stable and sustained energy source. Many people who adopt high-fat diets experience improved mental clarity, reduced cravings, and better satiety.
Structuring a High-Fat Meal Plan
When the goal is reaching 150 grams of fat while keeping meals enjoyable and practical, it’s important to prioritize quality sources. Foods like fatty meats, butter, oils, avocados, and dairy serve as primary fat contributors.
Meal Plan for 150g of Fat
Breakfast: 55g Fat
- 3 whole eggs scrambled in 2 tbsp butter (34g fat)
- 2 slices bacon (8g fat)
- 1/2 avocado (10g fat)
- Coffee with 1 tbsp heavy cream and 1 tbsp MCT oil (13g fat)
Lunch: 45g Fat
- 6 oz salmon cooked in 1 tbsp olive oil (40g fat)
- 1 cup sautéed spinach with 1 tbsp butter (5g fat)
Snack: 20g Fat
- 1 oz macadamia nuts (21g fat)
Dinner: 50g Fat
- 8 oz ribeye steak (40g fat)
- 1 tbsp garlic butter topping (10g fat)
This meal plan provides approximately 150g of fat while maintaining a balance of nutrient-dense foods. If needed, small adjustments can be made by increasing butter, oils, or fattier cuts of meat.
Final Thoughts
Focusing exclusively on fat intake can be an interesting approach, but it’s essential to monitor how your body responds. While fat provides numerous benefits, balancing micronutrients and ensuring adequate protein intake is crucial for long-term sustainability. If performance, satiety, or overall well-being improves, this might be a strategy worth sticking with.
