Grass fed beef and lamb are high in O-3 so if you don't eat fish or fish oil eat that.
I eat meat for breakfast often because I got tired of eggs. You can make the same kinds of "scrambles" with hamburger, chicken liver, sausage or whatever kind of meat. Sometimes I make a muffin of a banana or sweet potato, egg, almond butter, cocoa powder or pumpkin pie spice. Sometimes a persimmons mixed in goat yogurt.
20% is for mayonnaise or other stuff you can't control or for having a craft beer once in a while or for not being "that person" when you go out.
Female, 5'3", 48, Starting weight: 163lbs. Current weight: 135.
Starting squat: 45lbs. Current squat: 145 x 4.