In this episode I’m answering the question “what do you eat for fat loss” and identifying the best foods for fat loss. We talk about meal ideas, recipes and how to adjust your meals to combat hunger, cravings and low energy. However, it is important to emphasize that the best foods for fat loss are fat loss friendly foods that YOU love. My favorite fat loss foods are irrelevant if you don’t love them. So while we’re talking about my favorite fat loss foods, this is only meant to be a starting point for you to cultivate your own list of fat loss foods so you can identify your unique best foods for fat loss.
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Breakfast Ideas:
- Quest Bars
- Power Crunch Bars
- EPIC Bars
- Protein Shakes
- Frittatas
- Omelets
- Meat Muffins
- Baked egg in avocado
- Chia seed pudding
- Smoked salmon
- Bulletproof coffee
Lunch Ideas:
- Cabbage salad
- Rotisserie chicken
- Salmon spread
- Salmon cakes
Dinner Ideas:
- Brussels sprouts with bacon
- Broccoli soup
- Mashed cauliflower
- Cauliflower rice
- Crockpot Roast
- Fish
- Steak
- Burgers without the bun
- Paleo Shepard’s Pie
- Everyday Paleo’s Chili Verde
- Sweet Potato Nachos
Snacks:
- Beef jerky
- Protein bars
- Almonds
- Macadamia nuts
- Raw veggies
- Hormone free cheese
Recipes:
Cilantro-lime cauliflower rice
Nom Nom Paleo’s Cabbage Salad
Salmon Cakes
Breakfast recipe collection
Chipotle Chicken with Cauliflower Rice
- 1 head of cauliflower
- Coconut oil
- Fresh lime
- Cilantro
- Coconut milk (I used the boxed stuff, not the canned)
- Salt
- Chicken thighs (you can use breasts but thighs are more moist)
- Chilis in adobo (canned)
- Green chilis (canned)
- Red onion
- Garlic (fresh)
- Cumin
- Extra virgin olive oil
- 1 can of chilis in adobo
- 1 small can of green chilis
- 1/2 red onion (I sliced it a few times before adding it in)
- 4 garlic cloves
- 1 tsp cumin
- 2 tsp salt
- The juice of 1/2 a lime
- 2 tsp salt
- 1/4 cup chopped fresh cilantro
- 1/4 cup coconut milk
- 1 can of full fat coconut milk
- 5 pitted dates
- 1.5 cups unsweetened vanilla almond milk
- 1 vanilla bean (slice in half and scrape out the insides. Discard the pod)
- 1/4 cup enjoy life chocolate chips (or fruit/topping of your choice)
- 1 ripe avocado (peeled and pitted)
- 2 teaspoons cacao powder (unsweetened cocoa powder is fine, too)
- 1 tablespoon vanilla extract
- 1/2 teaspoon stevia extract
- 1/4 cup fresh raspberries
- 1 large apple
- 1/2 tsp cinnamon
- 1/2 tsp vanilla extract
- 1/2 tsp stevia
- 1 tbsp butter
- 1 once pecans
- 1/4 cup chia seeds
- 1 cup almond or coconut milk (unsweetened)
- 1 tsp cacao powder (or unsweetened cocoa powder)
- 1/2 ripe banana
- 1 tbsp almond or cashew butter
- 1 tsp vanilla extract
Other Resources:
Episode 007: Carbs & Fat Loss – Timing Matters
Episode 009: Carb Spillover – The Way You Eat Carbs Is Making You Fat
Q&A 2 – What Is Your Carb Tolerance?
Q&A 5: Bulletproof Coffee
Q&A 6: How To Make Breakfast a Fat Burning Meal
Against All Grain
The 21 Day Sugar Detox Cookbook
Slim Palate
Carbohydrate Strategies for Sustainable Fat Loss
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Did you find this episode helpful!? Let me know on facebook or by commenting below!
This episode was super helpful! I’ve definitely been looking for more recipes and was hoping your show would take a really practical turn again.
Can you give us the recipe for the BP coffee with egg?
Thanks for the ideas!
Hey Caitlin! I’m so glad you enjoyed the podcast! Thanks for letting me know! I try to include a practical portion in each show, but I appreciate the feedback that you feel it had taken a turn away from that. Here’s a recipe for coffee with egg. http://ketodietapp.com/Blog/post/2013/12/15/Ultimate-Keto-Coffee
This episode was ridiculously helpful. I was ticked that I was out on a walk listening to it and couldn’t take notes (and thinking I was going to forget to look up the notes). I’m making The Husband make me a huge batch of brussels sprouts since that seems like the answer to a bunch of my problems right now. Thank you!!
Awesome!! Thanks for letting me know, Daphne! And never hesitate to reach out if you have questions or suggestions! Oh, and if you have a sec to leave a rating & review of the podcast in iTunes that would mean a lot to me! Stay in touch!
I love the podcast! I have a question though. I love the consistency of yogurt with chia. I did this for a few weeks then I noticed that I started getting very nauseous about an hour after breakfast everyday. So I switched to hemp seeds and did not become nauseous anymore. Have you heard of anyone not being able to handle chia?
Nope, I’ve never heard that. I’m so glad you’re enjoying the podcast! Thanks so much for letting me know!
I had the same problem Wendy. After eating the chia I became nauseous as well!
Did you soak them?
I found this very useful.
Yes, it’s a food list, but I works well for two reasons:
1. I know it has worked well for a real person who has succeeded in finding recovery for their overeating.
2. It’s a great list of IDEAS of things to TRY. I can look at the list, ignore the non-starters and pick the ones that appeal to my.
Thanks. Great episode.
Awesome! Thanks so much for giving your feedback Bob! It means a lot to me! Please never hesitate to reach out if you have questions or suggestions!
I loved this podcast Elizabeth, thank you for all the great ideas, I definately liked the sound of a lot of them.
I am a total novice cook so could you help me with some questions about the recipes please?
The Salmon spread…could you tell me how much of each ingredient please? can salmon, mayo, lemon juice and S+P
The Salmon Hash…I’ve never made a hash…could you tell me how you do it please?
Slow cooked Citrus Chicken…do you have a recipe please? it sounds wonderful
Broccolli soup…I didn’t see it in the show notes like you mentioned and soup would be great
and finally what do you make your homemade salad dressing with?
You’ve probably made these so many times you just throw the ingredients in the pan like my husband cooks, but if you could just give me ingredients and how much of them to get me started I would be so grateful
Thanks
Karen XO
Hi Karen – I’m totally not a master chef and usually just throw stuff together. I get the small cans of salmon at Whole Foods or Trader Joes and just add 2 tbsp of cream cheese and juice from half a lemon and salt to my liking. Mash it up and enjoy.
Hash: I guess it’s just what I call it. I scrambled a few eggs and whatever veggies I have on hand and throw in leftover salmon. A casual stirfry, if you will.
Homemade salad dressing: equal parts oil/vinegar (I usually use balsamic vinegar and switch between MCT oil and Extra virgin olive oil) and then whatever I have on hand. Often dijon mustard, garlic or shallots, salt & pepper.
Here’s the broccoli soup recipe: http://fedandfit.com/2014/03/17/the-slim-palate-paleo-cookbooks-broccoli-soup/
Slow cooked citrus chicken: I don’t really follow a recipe but it goes like this: throw your chicken thighs in the crockpot. Add a small can of tomato paste, 1/4 cup ish of coconut aminos, 1/4 cup orange juice and a few cloves of garlic. Slow cook until done. Serve over broccoli with some sesame seeds.
thank you so much Elizabeth !!
Thanks for the great podcast. This is what I really needed to make sure that I am on the right path with my food choices. Thanks, Elizabeth!
I’m so glad you found it helpful! Totally my pleasure. Thanks for letting me know!
Both the Podcast and the notes are great, very helpful, thank you!!! I’ve prepared Brussels sprouts and baked cauliflower a few times now and my hubby loves them, they are really good and leave you happy for hours 🙂 Loving the fatty coffee for breakfast too. Thank you Elizabeth!
Hi Blanca! I’m so glad they were helpful to you! Thanks for letting me know! It’s totally my pleasure. Never hesitate to reach out if you have questions or suggestions! 🙂
Hi Elizabeth – I just started listening to your podcasts and find them all super helpful. This one was great – I definitely need new breakfast ideas and feel like I am stuck in a rut with meal planning. Are any of these recipes more budget-friendly than others? Keep up the great work 🙂 Thank you!
Hi Kaitlyn! I’m so glad you’re enjoying the podcasts! Please NEVER hesitate to reach out if you have questions or suggestions! As far as budget friendly: for breakfast, anything with eggs will always be super affordable. Omelets, frittatas or just plain eggs and bacon. For regular meals: chicken thighs are a SUPER inexpensive protein and I think they’re sooooo good. I’ll baked them with plain salt & pepper or toss them on the grill or put them in the crockpot with whatever I have on hand. Easy, delish and affordable. Salmon cakes are also very, very inexpensive to make. Canned salmon is very cost effective and I adore salmon cakes. Plus, you can always opt for frozen veggies like broccoli instead of fresh and save $$ there. I hope that helps! Please stay in touch! And if you have a second to leave a rating & review of the podcast in iTunes that would really mean a lot to me. Have a wonderful day!
Thank you so much!!!!! I love the idea of the salmon cakes so I’m eager to try them. Thank you again Elizabeth! I also want to let you know that I loved your Debt podcast too. I went to law school so I am in a similar situation…you are an inspiration!
Thanks Kaitlyn! You’ve made my day. 🙂
I thought this podcast was super helpful! I listened this morning and am excited to try out some different things you talked about. My family is now a huge fan of the cauliflower rice:) I had a question, when you say that something keeps you full for a long time, what is your time frame? Are you expecting to be hungry again in 3 hours after you eat, or are you trying to eat enough to be full from say 12:00-6:00? I’m just wondering if there is an actual hormonal benefit to eating every 3 hours or if that is a myth as well. Thanks for all of your ideas and help!
Hi Melissa! Great question! I think it’s helpful to think back to the way our bodies were designed. Our paleo ancestors went many hours without eating. Sometimes even days. As you eat for hormone balance and find the foods that satisfy you, you’ll find that you can go longer and longer between “meals”. With that said, this is very individual and depends on your activity level, your body composition, your current hormone balance, etc. I think you should seek progress. For me, I went from initially going 2-3 hours MAX in between meals/snacks to now feeling very satisfied for 4-6 hours (and of course much longer between dinner and breakfast). A lot of it depends on your preferences and your schedule. If you really enjoy an afternoon snack then there’s no true need to seek for lunch to hold you over until dinner. But if you find that you fall into a trap of poor decision in between meals, I think it makes sense to structure your meals to hold you over longer. Again, I think this happens naturally as you learn to really get in tune with your body. Long answer to your short question. Haha. For me PERSONALLY: I drink my BP coffee around 8am, eat again around 1 and then have dinner around 6. I effortlessly go from 6p to 8a without hunger or cravings. I hope that helps!
I’m thrilled that you enjoyed the podcast! Please never hesitate to reach out if you have questions or suggestions! And if you have a second to leave a rating & review of the podcast in iTunes that would mean a lot to me! Stay in touch!
Hi Elizabeth, Thank you so much for sharing your meal ideas. Do you know of a slow cooker recipe for the Everyday Paleo’s Chili Verde?
That one is not a slow cooker recipe. However, you can always sear the meat, puree the veggies and throw it all in the crock pot. Not the same thing at all, but same basic flavor profile. Here’s the legit recipe: http://everydaypaleo.com/everyday-paleo-chili-verde/
I am listening to this super late – but I loved this episode! And it’s so funny because we literally love all the same things!! When you were saying “You don’t like what I like”, I’m thinking to myself “Yes I do!” hahaha! Love it. Thank you for all of this valuable information. Something I am going to implement more is using my crock pot – so easy and fast but I just never think about it. I think it’ll save me a ton of time and help me to not make excuses and run through the drive thru. The only problem I have is that my daughter does NOT enjoy the same things I do – so it’s a bit more of a challenge. I’ll see what I can come up with! Oh – AND I haven’t tried bulletproof coffee yet, but totally going to. It sounds amazing!!!
Awesome!! Lovely to have a kindred spirit out there! I hope you enjoy the bulletproof coffee!
This episode was fantastic! It gave me a place to start and I am seriously looking forward to trying some of these recipes. I really want to try the Chia pudding, mousse, and the baked apples. I don’t like Stevia, can I use regular sugar, sparingly? Or should I just try something else?
It really depends on what represents an improvement for you but if fat loss is your goal, you’d be better off not using sugar. If you feel you need it, pick a different option that doesn’t make you feel it needs sugar. 🙂