This guide can be used to make changes to the fat options suggested in your recipe, or to assist you in making your own meal. Follow the steps below to personalize your meal.   

• The suggested 10g-15g of fat per meal can be attained by choosing either one fat or a combination of a few. The guide is organized into units of approximately 10 grams of fat. Each fat (unit) in the chart totals 10g fat.
• To substitute one fat for another, choose from any of the options in the same There are 2 categories: pure fats and mixed fats. Choosing fats in different categories will influence the breakdown of the meal. For example, you can replace 1 tbsp olive oil with 1 tbsp butter since they are both in the pure fats category. Similarly, you can replace 1 tbsp peanut butter for ½ of an avocado, since they are both in the mixed fats category.
• To make your own meal, mix and match whichever fats you like. Those aiming for 10g fat can choose 1 unit of fat, and those aiming for 15g fat can choose 1 ½ units of fat. For example, 3 tsp olive oil (1 unit) would satisfy a 10g fat meal. By adding an extra 1-oz of light cheese (1 unit) would bring this meal to 15g fat.

Notes

Since many proteins and carbohydrates contain varying amounts of fats, it is beneficial to opt for lean proteins and lower fat varieties of carbohydrates (such as low fat yogurt) to avoid going over your portion of fat.

If you are choosing mixed proteins and/or mixed carbohydrates (containing fat), you can skip this step in making your own meal. For example, if you choose 2 whole eggs as part of your breakfast (2 eggs contain 10g fat), there is no need to add an extra fat unless you are aiming for 15g.