Hi, I just saw this post. My intake is 75-80% fat, 20-25% protein, 5% carbs, as a percentage of calories.
I do not add fat for the sake of fat (i.e. drink cream, coconut oil, etc.). But I like a lot of high fat items, such as mayonnaise (I eat a lot of mayo), fullfat ranch dressing, cream cheese, and ground beef.
You mentioned needing a quick breakfast - there is a recipe somewhere for "egg muffins" that are basically scrambled egg/omelette baked in muffin tins. I use egg, cream, bacon, green onion and cheese, but you can use pretty much anything you like.
A crustless quiche is also a great source of fat.
I like burger patties topped with mayo, bacon and cheese (though I know you said you like to limit cheese), and mushrooms sauteed in butter.
Cabbage sauteed in bacon is very tasty, fatty, and the leafy greens help with the finber/"binding" issue.
I like "deli rollups" - roast beef and avocado wrapped in a romaine lettuce leaf, dipped into "honey mustard" (mayo, mustard, and liquid sweetener). Of course you can use any type of meat you like.
Also, caesar salad (romaine, caesar dressing (I use Ken's), a little shredded parm, and topped with on ehard-boile egg, plus one hard-boiled yolk only.
And my recent fave: 2 hard-boiled eggs plus an extra yolk, chopped, but not mashed, and crumbled bacon, mixed into mayo and dijon mustard with paprika - basically devilled eggs in a bowl.
Good luck!!
p.s. feel free to browse my MyPlan menus from this summer if you'd like (I haven't MyPlanned in a while, so there isn't much recent stuff)
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