Am I getting enough fat? - Here is a list of some typical meals I eat

Would you guys be able to help me with this? I want to make sure I am eating enough fat.

A typical meal would be something like Zucchini-Spagetti, spicy meatballs made from ~18% fat (grass fed) with a tomato based sauce with chilis, red wine and vinegar etc. Cooked in olive oil.

It seems the only fat is from the meat and the oil, is this going to be enough?

Another typical quick lunch/dinner, would be a large mushroom grilled with garlic, topped with a grass fed burger, topped with a fried egg, and a slice of bacon (sometimes I add some cheese). I cook this with butter.

Another example, I am going to try making some spicy chicken kebabs over a grill, with peppers and onions. What would you do to add fat to this meal?

Thanks guys!

For the last meal you entered I would suggest basting with grass fed butter or marinating the meat. Perhaps adding some avocado to the meal as a side. You could always add some nuts (walnuts, macadamias, almonds) as well.

Enter your foods into a food calculator, shoot for at least 50% fat. I usually go a lot higher than that, but you're not me.

[QUOTE=Knifegill;1005189]Enter your foods into a food calculator, shoot for at least 50% fat. I usually go a lot higher than that, but you're not me.[/QUOTE]

Yeah, about here.

As long as you tend toward fatty meats (as our ancestors have) you will be near optimal portions of approximately 65/35 fat to meat by calorie. Eat your vegetables with a bit of fat and have some fruit, supplement tubers as needed and you easily get to a 60/20/20 sort of ration for f/p/c. I usually get 65/20/15 by doing this.

dailyburn.com is a great, basic site for tracking macros. Log your food in there and see if you're getting enough fat.

The percentages are confusing me. In terms of grams where should we be at fat intake wise. thx.

Percentages equate better to everyone, since a 250lb males caloric needs differ from that of a 150lb male. 9calories/gram for fat and 4calories/gram for proteins and carbs.

So for a 2000 calorie diet thats 60/20/20 by percent.... that is 133/100/100 in grams.

Wow, short of eating a stick of butter I'm not sure where all that fat should come from. I eat meat and veg twice per day. Cook in olive oil and butter; put pats of butter on the veg. Snack on some Dubliner cheese and olives every now and then. Doesn't seem like I'm coming even close to the 133 grams per day you mention....

If you ever feel you need to up your fats, a quick calorie bomb might be in order. Something like this:

2 tablespoons of coconut oil
6 ounces of coconut milk
2 cups (16 ounces) of water-brewed black tea (recommending a nice chocolatey-tasting tea like Golden monkey, Keemun Hao A, or Yunan Gold Tips, but don't be obsessive)
1 tablespoon of almond butter or macadamia butter (optional)

Mix well, so nut butter isn't clumpy.

I wouldn't do this daily, but if you felt low on calories or fat on a given day, bingo, quick boost!

Another quick fat bomb here:
[url=http://mrbright-side.blogspot.com/2009/05/my-low-carb-chocolate-milkshake.html]IDEALISTS ARE SIMPLY MISUNDERSTOOD REALISTS: LOW-CARB CHOCOLATE MILKSHAKE[/url]

Yesterday I ended up at 70% fat, 7% carbs, and 23% protein. It was awesome! About 1500 total cals for the day.

went back to my food diary for exact amounts:
1,515 cals
25g carb
124g fat (100g of that came from a cup of grass fed heavy cream)
87g protein