I found three websites loaded with useful, time saving ideas for making good, lower carb, high healthy fat (and keto) foods.
TRIM Program participants have voted these recipes as their favorites!
Clicking on recipes will link you to an outside website called Sparkpeople.com–a huge website with many recipes only a few of which are suitable for TRIM program participants.
Breakfast Menu Selections
Fatburn Fix Saves Life of Type 2 Diabetic
I would like to thank you for literally saving my life. Back in February, I had to be hospitalized while on vacation in Phoenix with an A1C of 11% and had to start taking 2 types of insulin and 2 other meds. I read the Fatburn Fix in April, and followed the program to a tee, and I’m down by 15 pounds, 6.8 A1C, and only one once weekly diabetes medicine. Prior to reading the book, it was almost impossible for me to lose weight as a diabetic.
I feel free
For the last month, I have really been reading all labels on everything. I have completely remove those 8 oils you talk about. I must tell you, I feel great! I have more energy and I am now 197 lbs (have always been around 205 to 210lbs). I eat potatoes with real butter, grass fed steak, pasta with the right toppings. I eat everything! I seem to crave less sugar. I love it!
I feel so much better
I had terrible aches and pains everywhere in my body, my hands, shoulders and knees. I feel so much better and the way I feel is motivating me every day! Thank you
Mike Deb Wootan Burcin
Better than ever
I am an anesthesiologist in Orlando and a huge fan of both of your books! I have been incorporating your principles for the last 10 months and feel that my health is better than ever.
Marnie Robinson, MD
My allergies disappeared
The biggest difference for me (and a surprising one) is that my allergies have almost completely disappeared! This is a big deal for me, because I’ve had allergies most of my life and they have often affected what I do which is a teaching music in [a public school district]. In general, I feel much better and have more consistent energy throughout the day.
Heart Palpitations have Stopped
I’ve lost 20+ pounds (also fasting 16-24 hours daily) and haven’t had palpitations except for one occasion — I had a mini bag of Fritos for the first time in July. And, I feel better now on a daily basis than I ever did all through college.
Deep Nutrition and Fatburn Fix reader
I’ve lost over 50 pounds
I’ve lost over 50 pounds. I’m 56 years old. Cutting processed food and unhealthy fats from my diet was one of the first things I did on my health recovery journey...I went cold turkey off the bad oils. Emptied my pantry into the trash and just started eating real food
Mitzi Wilkinson Champion
Knowledge I didn’t know I needed
Your Fatburn Fix book is amazing, my friend. Thank you! I’m an Functional Nutritional Therapy Practitioner and I know my stuff. This is the extra layer of knowledge I didn’t know I needed. Well done!
Fatburn Fix reader
Lost a solid 20 lbs and my bloodwork is great
I have lost a solid 20 lbs and my bloodwork (after 3 months of eating your way) was even better! I was metabolically healthy (per your book) before I read your book, but barely. Lowering my weight, sealed the deal! I have been talking about you and your book to anyone who will listen...Thank you for all you’ve done and what you continue to do! You are changing lives for the better!
FatBurn Fix reader
Lost 20 lbs I could never shed
I love your Fatburn Fix! Has helped me so so much! I have had the dreaded weight all my life - 20 or so pounds I could never shed. I have lost that now. I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. No snacking and not bad oils. It has been the key to unlocking my fatburn. I work out in the am and believe I am burning fat for energy not from food!
I feel great
My waist is four inches smaller. I feel great and many of the minor aches and pains that I had (knees and lower back) are gone. Also, my muscle tone is amazing, even though I have not increased my workout routine.
Completed Dr Cate's online course
The go-to for strength and conditioning coaches
Whenever I advise my clients about eating to perform I go straight to what I have learned from Dr. Cate. Her book Deep Nutrition has become the go-to for strength and conditioning coaches across the country.
Major League Baseball Agent with WME Sports
Dismantles the lie
Dr. Cate dismantles the lie that seed oils are healthy, which may the biggest lie about nutrition and health because it’s so insidious.
Ken D Berry, MD
Author of Lies My Doctor Told Me
She knows the chemistry
Dr. Cate alerts us to the harms of seed oils and she’s convincing because she knows the chemistry better than anyone.
Dr. Drew Pinskey, MD
Globally recognized internal medicine and addiction medicine specialist, media personality, LoveLine Host, and New York Times bestselling author
No one is better at communicating nutritional truth
Dr. Cate has had the single greatest impact on how we talk to people about fueling for both performance or durability. While we all are a little unique, the foundational principles of human nutrition are immutable. If you are looking to create a more durable, resilient body, no one is better at communicating nutritional truth than Dr. Cate.
Dr. Kelly Starrett
Physiotherapist coach and New York Times and Wall Street Journal bestselling author
Highly recommend The Fatburn Fix
Dr. Shanahan has had a significant impact on my practice of medicine. I am known as a Low Carb Doctor, but I never really appreciated the negative effects of processed seed oils on the health of my patients. I highly recommend The Fatburn Fix to my patients and have a loaner copy in my waiting room. It is amazing how quickly blood sugars and overall health improves with cutting seed oils. It is not just about the carbs!
Dr. Brian Lenkzes, MD
CEO of LowCarbMD San Diego, co-host of Low Carb MD Podcast and host of Life's Best Medicine Podcast
Respected in the sports world
Dr. Cate reordered my diet when I was with the L.A. Lakers, and the benefits, for me personally, were felt immediately and have served me to this day. I’ve come to take real food so seriously I started a small family farm. I know of no M.D./nutritionist more respected in the sports world than Dr. Cate Shanahan.
Brought seed oil issue front and center
Cate brought the seed oil issue front and center. Healthy fats matter. So much so that I created an entire product line to swap out bad fats with good.
Founding Father of the Primal/Paleo Movement
Optimal health starts with food
If you want to understand how optimal health starts with food, start with Dr. Cate. Her book Deep Nutrition leaves you with an appreciation of the profound relationship between our genes and the planet, inspiring us to be good shepherds of both.
Attribution author of The Whole 30
Helped me with endurance
Deep Nutrition really helped me with endurance. I started to feel better as a player. I was able to run more, I was able to be more active …and I just decided to keep going with it to this day.
Silver bullet for me
Dr Cate’s teachings helped me lose 60 pounds like it was nothing. It was like a silver bullet for me.
Paul Grewal, MD
Dr Grewal Internal Medicine, MD, author of Genius Foods
Radically improve your health…
Dr. Shanahan has provided a solid reference that deserves a place in the library of anyone who is seriously interested in nutrition. Her perspective on the vital role that healthy fat has in our diet is novel and, if implemented, can radically improve your health.
Dr. Joseph Mercola
Author of Fat for Fuel and Founder of Mercola.com
Pull up a chair…
I have based my work on the idea that getting the right kinds of healthy fats into your body and avoiding the worst fats is essential to optimal health. I've interviewed dozens of the world's top experts about this, and I know of no one who speaks more eloquently on this topic than Dr Cate. If she’s talking fats, pull up a chair. Take notes.
Author of the Bulletproof Diet
The key to unlocking my fatburn
I love your Fatburn Fix! Has helped me so so much! I have had the dreaded weight all my life - 20 or so pounds I could never shed. I have lost that now. I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. No snacking and not bad oils. It has been the key to unlocking my fatburn.
Saved my life
I would like to thank you for literally saving my life. Back in February, I had to be hospitalized while on vacation in Phoenix with an A1C of 11% and had to start taking 2 types of insulin and 2 other meds. I read the Fatburn Fix in April, and followed the program to a tee, and I’m down by 15 pounds, 6.8 A1C, and only one once weekly diabetes medicine.
Tears of joy
I'm crying tears of joy and appreciation for all you've done for me and my health! Without Deep Nutrition and Fatburn Fix, I would literally still be in the vicious cycle I'd been fighting all my life! In a nutshell - I am no longer a compulsive overeating addict suffering under the crushing 'thumb' of all food and alcohol.
Creamy rich cheesy mixture that I recommend you also experiment with new variety by substituting your favorite cheeses and adding your favorite fresh or dried herbs and condiments (chopped olive with cream cheese instead of cheddar, or saute onion and mushroom in the butter before adding the eggs).
Carbs: 1.9g | Fat: 31.3g | Fiber: 0g | Protein: 20.7g | Calories: 370
Keeps well in the fridge and tastes good as a chilled custard as well as hot “cereal.”
Carbs: 10.7g | Fat: 25.5g | Fiber: 4.7g | Protein: 23.5g | Calories: 356.3
Egg white is more nourishing when cooked and the yolk is more nourishing when raw, so poaching (which leaves the yolk golden yellow and liquid) is a super healthy way to enjoy eggs.
Carbs: 15.4g | Fat: 17g | Fiber: 3g | Protein: 10.4g | Calories: 255.3
Easier than pie: Slice an avocado, remove pit, and pour on coconut cream.
Carbs: 18.1g | Fat: 33.5g | Fiber: 12.6g | Protein: 3.4g | Calories: 360.9
If you just gotta have that fruit smoothie, do this one!
Carbs: 27.2g | Fat: 17.8g | Fiber: 2.8g | Protein: 2.3g | Calories: 286.6
Sprouted wheat berries, and any sprouted grain (including popular quinoa) will be more nutritious than unsprouted whole grains due to the germination process converting storage starch (carb) into amino acids, fiber, vitamins, and more.
Carbs: 32.5g | Fat: 22.9g | Fiber: 1.3g | Protein: 9.2g | Calories: 358.3
Simply assemble your favorite nuts, seeds, dried fruits, and/or granola (vegetabl oil free, of course) for an endless variety of healthy breakfast options. Carb sources here are the dried fruit and the granola, so make sure to limit each to 1-2 tbsp.
Carbs: 21.9g | Fat: 40.3g | Fiber: 5.7g | Protein: 16.4g | Calories: 518.7
This is what I’ve been having for breakfast since moving to NH, land of legal real milk.
Carbs: 12.7g | Fat: 30.1g | Fiber: 0g | Protein: 9.4g | Calories: 355.8
This is pretty low-fat and low-protein and might leave you hungry in a few hours. I’d add an ounce of pecans or sunflower seeds to bulk it up, which adds 5 gm carbs, 6 gm protein, and 160 cals
Carbs: 15.5g | Fat: 7.2g | Fiber: 7.1g | Protein: 3.5g | Calories: 124.1
Want to WAKE UP without Coffee? This dip will jump start your day. Use 1/4 cup with as many fresh or leftover cooked veggies or meats as you want.
Carbs: 1.5g | Fat: 6g | Fiber: 0.1g | Protein: 0.9g | Calories: 107.7
With a 1/4 cup of this Asian-Influenced dip, start your day dipping all the fresh/cooked veggies or leftover meats you like.
Carbs: 4.7g | Fat: 26.2g | Fiber: 1g | Protein: 6.6g | Calories: 277.9
Serve as a dip with crisp celery sticks, cucumber slices, green and red pepper strips, mushroom caps, and cauliflower florets. Toss with shredded cabbage for a fresh-tasting coleslaw.
Carbs: 3.3g | Fat: 12.1g | Fiber: 0.2g | Protein: 2.1g | Calories: 127.3
Want more fiber-rich antioxidant-packed fresh veggies? Try this spicey smoothie on for size. Works for any meal. Lots of fiber, around 12 net carbs per serving.
Carbs: 23.4g | Fat: 23g | Fiber: 8.3g | Protein: 11.6g | Calories: 329.6
Tired of toast? Try this recipe! If you like, make 3 batches at once and store in a dry place
Carbs: 6.9g | Fat: 5.4g | Fiber: 1.7g | Protein: 2.2g | Calories: 83.2
Perfect topping for low-carb crackers/biscuits etc. No added sugar but the chocolate sweetens it just enough and the cream brings out the sweetness of the cracker
Carbs: 4g | Fat: 19.7g | Fiber: 0.3g | Protein: 1.3g | Calories: 193.5
A healthy & great tasting smoothie!
Carbs: 11.9g | Fat: 0.5g | Fiber: 3.2g | Protein: 2.8g | Calories: 56.1
Cookbook creator says: With so few calories, you may need to think of this as a snack, or accompany with a couple handfuls of nuts
Carbs: 16.3g | Fat: 0.6g | Fiber: 3.3g | Protein: 1.7g | Calories: 72
If anyone experimenting with this discovers what spices to add so you don’t need the stevia or the hazelnut sweetener, PLEASE email DrCate through her website!
Carbs: 8.6g | Fat: 34g | Fiber: 4.4g | Protein: 11.7g | Calories: 380.4
Refreshing fast and delicious; a great way to get those fresh veggies into you before they go limp in your refrigerator (effective carbs = 6g per serving)
Carbs: 13.3g | Fat: 13.7g | Fiber: 7.8g | Protein: 4.2g | Calories: 173.7