"What's high protein but not high fat? I need healthy fat, what should I eat?"
This guide will answer your questions.


We want you to eat.

We want you to eat so that your body trusts you and knows that it’s ok to burn fat and for you to lose weight.

We want you to eat enough so that your body is satisfied and allows you to achieve the goals you have.

We want you to eat so that you can have the foods you want, the ones your body needs and still have the results you want. Look great, feel even better and perform to your best abilities.

When it’s the end of the day and you realize that you’ve eaten your daily macro needs for fat and still need to have dinner…we want you to eat! But if you already reached the daily intake for one number, what do you eat?
When you need to eat more of one (or two) specific macros, use this list to help you figure out what foods have what macros.

Protein Dominant Foods

Very Lean Chicken Breast:  If this isn’t a staple in your weekly meal choices, it should be. There’s only about 1.5 grams of fat per serving. Trim the chicken before cooking it and it may be less.

Roasted Turkey Breast: You can get this at a deli and its super convenient. It also has roughly 1 gram of fat or less per serving and no carbs.

Fish: You can cook this on the grill, broil in an oven or sear in a pan. Many fish options are high in protein here are some to consider:

  • Cod: In a 3 oz serving there’s 15 grams of protein, 1 gram of fat, and no carbohydrates.

  • Tilapia: In a 3 oz serving there’s 21 grams of protein, 1 gram of fat and no carbohydrates.

  • Shrimp: In a 3 oz serving there’s 17 grams of protein, 1 gram of fat and no carbohydrates.

  • Tuna: Raw tuna tends to have a bit more fat but if you like canned tuna in 1 165g can there’s 42 (!) grams of protein, 1 gram of fat and no carbohydrates. Also check out tuna packets in the grocery store.

Egg Whites: The yolk is where most of the nutrients are in an egg. 1 egg white can provide 4 grams of protein, with only trace amounts of fat and carbohydrates which aren’t enough to be concerned with.

Pure Whey Protein Powder: In a pinch this can be a savior so it’s great to have on hand. Choose brands that have zero carbs and fat or brands that have very little of the other macros.

Carb Dominant Foods

All carbohydrates, at a point in the digestion process break down to their most simple building blocks, sugar. So you could just eat tablespoons of sugar or maple syrup, it’s not suggested.

Sweet Potatoes: A medium sweet potato has 24 grams of complex healthy carbohydrates and with only a trivial amount of fat and just 2 grams of protein this could be a staple in your week.

Fruit: Most fruit is almost fat free and very low in protein: Here are some to choose.

  • Banana: A medium banana has 27 grams of carbohydrates with only a trace amount of protein and no fat.

  • Apples: A medium apple has 25 grams of carbohydrates, no protein and no fat. Simple and easy.

  • Blueberries: 1 cup has 21 grams of carbohydrates, .5 grams of fat and only 1 gram of protein.

  • Strawberries: 1 cup of strawberries has 11 grams of carbohydrates, less than .5 grams of fat and only 1 gram of protein.

  • Grapefruit (pink): 1 whole grapefruit has 26 grams of carbohydrates, less then .5 grams of fat and only 1 gram of protein.

Butternut squash: 1 cup of butternut squash has 22 grams of carbohydrates, with no fat and only 2 grams of protein.

Rice: 1 cup of cooked white rice has 45 grams of carbohydrates, less then 1 gram of fat and only 4 grams of protein. If you prefer brown rice, it is similar (45 grams of carbohydrates, 2 grams of fat, 5 grams of protein.)

Dried Fruit: Dried fruit packs a carbohydrate punch. Need a lot? This can be a good place to turn.

Choose dried fruits with no added sugar and ones that are unsulfured (Trader Joe’s has a good selection).

  • Unsulfured Apricots: 10 Apricots has 50 grams of carbohydrates, no fat, 2 grams of protein and 4 grams of fiber.

  • Dried Figs: 5 dried figs has 26 grams of carbohydrates, no fat and 1 gram of protein. And oh yeah, 7 grams of fiber.

  • Dates: 1 date can have 16 grams of carbohydrates, less then 1 gram of fat and no protein.

  • Prunes: 6 prunes has 36 grams of carbohydrates, no fat and no protein.

Honey: It’s essentially pure sugar. 1 tablespoon is 17 grams of carbohydrates, with no fat and no protein.

Other considerations that have a lot carbohydrates but aren’t suggested as a majority part of a daily diet:
Gummy Bears, Jelly Beans, Candy Fish, Chex cereal (or other gluten free cereals).

Fat Dominant Foods

This may be an area that you never have trouble getting enough of. It’s part of meat and eggs so if you eat those foods you’ll naturally get lots. But if you’ve been following a low fat diet it could be a different from your old normal eating habits. If you do find yourself missing some at the end of the day here’s what to eat.

Virgin Coconut Oil: 1 tablespoon contains 14 grams of fat and no carbohydrates or protein. This is one of the healthiest forms of fat and has helped strengthen the understanding that dietary fat (what you eat) does not equal body fat (what we’re burning off).

Virgin Olive Oil: 1 tablespoon is 14 grams of fat and no fat or protein.

Grassfed Butter: Really, butter? YUP! 1 tablespoon is 11.5 grams of fat and has insignificant amounts of carbs and protein.

Nuts: Nuts are high in fat, but do contain some protein and carbs. However, the fat they contain is healthy and by far the dominant macro.

  • Almonds: 10 almonds has 6 grams of fat, 2.4 grams of carbs, and 2.6 grams of protein.

  • Walnuts: 1 oz contains 18.5 grams of fat, 3.9 grams of carbs, and 4.3 grams of protein.

  • Pecans: 1 oz delivers 20.4 grams of fat, 4 grams of carbs, and 2.6 grams of protein.

Nutrition Disclaimer