Infant formula is 98% ultra-processed oil, sugar, and protein powder. Homemade infant formula can help a child thrive in many of the same ways as breast fed babies.
What’s for Dinner? Recommended Recipes
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.
Those are all included here at DrCate.com as either breakfast, lunch, or dinner selections.
Dinner Menu Selections
Great with just a little salt and freshly ground black pepper and we also like a little ground sage sprinkled on them.
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It helped. I feel great.
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Kobe Bryant
NBA baskeball player
This has been life changing
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Megyn Kelly
Broadcaster / The Megyn Kelly Show
Life changing
Deep Nutrition changed my life.
Jesse Watters
Fox News Primetime host
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. Prior to reading the book, it was almost impossible for me to lose weight as a diabetic.
Leontyne Tompkins
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!
Robert Kirkendall
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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.
Erica Turrell
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.
Mike Wright
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!
Jennifer Dillman
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!
Missy Cramer
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!
Lauren Smith
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.
Richard Janelle
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.
Kent Matthes
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.
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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!
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CEO of LowCarbMD San Diego, co-host of Low Carb MD Podcast and host of Life's Best Medicine Podcast
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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.
Chris Kaman
NBA Player
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.
Mark Sisson
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.
Dallas Hartwig
Attribution author of The Whole 30
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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.
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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.
Dave Asprey
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.
Lauren Smith
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.
Leontyne Tompkins
> 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.
Penni Wicks
Carbs: 0.1g | Fat: 17.3g | Fiber: 0g | Protein: 39g | Calories: 322
When we cook this we do not trim the fat, and we place the giblets into the roasting pan for the last 20 minutes. We baste often, and start cooking the chicken upside down then flip half way.
Carbs: 1g | Fat: 4.2g | Fiber: 0.1g | Protein: 32.1g | Calories: 178.5
To get enough greens into your day, you must double this recipe if you want to serve 4 people.
Carbs: 4.7g | Fat: 3.5g | Fiber: 1.9g | Protein: 1.1g | Calories: 51.7
Steamed Brussels Sprouts with Browned Butter and Lemon Zest
We melt the butter with garlic and add plenty of sea or Himalayan salt, we don’t brown since our pasture-fed butter is so rich in flavor and browning will burn the weight-loss promoting CLA fatty acids. The recipe says 4 servings, but you should really double it to serve 4 people.
Carbs: 7.5g | Fat: 12.2g | Fiber: 3.2g | Protein: 2.2g | Calories: 133
Luke’s spaghetti sauce from scratch
30 minute pasta sauce w/ meat, which I enjoy slathered with cheese and no carb at all, or over toasted Ezekiel bread, or over a few tubes of ziti.
Carbs: 7.6g | Fat: 16.4g | Fiber: 1.7g | Protein: 32.2g | Calories: 318.5
Skip the bullion cube, it’s just salt and fake flavors, add an additional 1-2 tsp salt instead.Any olive oil works. Herbs de Provence is a mix of equal parts savory, fennel, basil, and thyme flowers and optional lavender. If you have beef or chicken stock (bone-based) use 1/2 cup.
Carbs: 11.3g | Fat: 16.9g | Fiber: 2.5g | Protein: 49.2g | Calories: 473.2
Whole spice-rubbed roast chicken and roast veggies
So simple and easy, always moist and delicious!
Carbs: 12.8g | Fat: 29.3g | Fiber: 4.3g | Protein: 50g | Calories: 518.6
Arugula is available at Hannafords, usually prewashed in the organic section. This recipe uses about half of one of those large plastic containers. Any soft, mild cheese will work if you can’t find goat cheese
Carbs: 15.1g | Fat: 41.8g | Fiber: 3.6g | Protein: 12.3g | Calories: 461.3
Take your time eating and making salads, it’s a ritual that celebrates vegetable freshness and your freedom to make salads from stuff that looks pretty
Carbs: 16.7g | Fat: 29.6g | Fiber: 2.1g | Protein: 7g | Calories: 347.1
Braised Chicken Thighs with Mushrooms
Emeril serves this over rice or quinoa, I recommend minimizing the rice if you have any at all.
Carbs: 18.3g | Fat: 15.3g | Fiber: 3.1g | Protein: 28.7g | Calories: 319
Slow Cooker-Braised Chicken Thighs With Carrots and Potatoes
Slow Cooker recipe. Can substitute an extra 1/4 cup chicken broth in place of the wine, if you prefer
Carbs: 18.7g | Fat: 5.3g | Fiber: 3.3g | Protein: 27.8g | Calories: 233.2
says: For dinner, a 10 oz bag of peas serves 2. If you need to serve 4, you will need to double everything to get enough greens into your day.
Carbs: 19.5g | Fat: 23.6g | Fiber: 6g | Protein: 7.6g | Calories: 313
Colors and a big bowl make eating a huge salad fun and easy
Carbs: 19.2g | Fat: 27.3g | Fiber: 4.2g | Protein: 6g | Calories: 322.2
Cooked Shrimp with ketchup-based cocktail
This will be faster than microwaving a pita pocket if you start with precooked shrimp
Carbs: 20.6g | Fat: 2g | Fiber: 0.1g | Protein: 35.6g | Calories: 246.7
Goes well with a simple egg dish
Carbs: 22.5g | Fat: 23.4g | Fiber: 6g | Protein: 5.6g | Calories: 305.5
Sauteed spinach, onion, and pine nuts
Tasty enough to get all your day’s servings of greens in one dish!
Carbs: 21.7g | Fat: 21.6g | Fiber: 3.6g | Protein: 3.7g | Calories: 381.5
Eggplant Parmesan With Homemade Pasta Sauce
Filling and rich, and it’s got the veggies right in it
Carbs: 35.6g | Fat: 36.2g | Fiber: 7.3g | Protein: 36.2g | Calories: 598.1
Savory Simple Sauteed Red Cabbage and Mushroom
25 g effective carb per serving
Carbs: 35.4g | Fat: 17.7g | Fiber: 10g | Protein: 8.2g | Calories: 312.6
Chilled Cucumber Soup-Smoothy with Shrimp (filling variation)
No Cooking Required: This Savory Soup-Smoothie (or Green Smoothie) works equally well as a low-carb cocktail or a side dish for a sit down dinner.
Carbs: 16.2g | Fat: 21.2g | Fiber: 1.9g | Protein: 27.9g | Calories: 402.7
Egg, Spinach, & Canadian Bacon “muffin puffs”
Makes great breakfast too, just pop in the microwave to reaheat
Carbs: 4.9g | Fat: 8.1g | Fiber: 1.3g | Protein: 14g | Calories: 142.7
Who doesn’t like bacon? These bacon muffins are easier than hamburgers and free you from the tyranny of the bun; why stop at just one? Anyone want a little cheese? Whatever you’ve got in your fridge will probably work great.
Carbs: 2.7g | Fat: 15.8g | Fiber: 0.4g | Protein: 10.2g | Calories: 190.8
Zucchini’s taking over your kitchen? Fight back with this easy and yummy egg dish.
Carbs: 19.3g | Fat: 58.1g | Fiber: 5g | Protein: 37.1g | Calories: 747.5
Easy Low-Carb Zucchini Lasagna
You’ll love this way to blow through 2.5 lbs of zucchini per dish. This lasagna is rich enough to use as a stand alone dinner for two very hungry adults, or as a side dish for 4-6.
Carbs: 16.3g | Fat: 23.5g | Fiber: 2.5g | Protein: 20.9g | Calories: 354.2
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This Post Has 28 Comments
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Hi Dr Cate, could I use spaghetti squash with the spaghetti sauce?
[…] is also has a website where you can find “What’s for Dinner” and much more and learn of many recipes to help repair your metabolism for a better life. […]
Hi Dr. Cate, my husband and I are in the middle of reading Deep Nutrition right now and are loving it. So many of the things we are reading remind me of my grandmothers cooking habits which stem from her Pakistani culture.
I have a quick question for you and Luke, due to religious dietary restrictions, we cannot consume any form of alcohol. So we were watching the videos you did of the beef and chicken broth and saw that the recipe called for wine for acidity purposes. What would you and Luke recommend as a substitute for that in the recipe? I recall Luke adding tomato paste in the beef broth video. Could I use lemon, or vinegar? And in what quantity? Thank you!
Any acid will do the job of bringing the minerals from the bone. Vinegar adds a funny flavor in my view but others like it. The quantity depends on the volume you are making of course but when we make 5 gallons Luke uses 2-3 12 oz cans of tomato.
Dr. Cate,
I am so thankful for your book. Finally someone telling us the truth. I can’t recommend it enough.
The only problem is that I have both celiac disease and an issue with the casien in dairy products. Do you know if this is something that can be overcome by going back to traditional foods or if its just something I will likely always live with? Do you know of any research on this?
Do you have any particular tips for somone like me who can’t get the nutrients from the sprouted grains, raw milk, etc?
Thank you!
Brittany, I wrote about celiac here and in the video I introduce the concept of “immune tolerance” which can help your body delete the antibodies that cause celiac disease.
I just finished reading “Deep Nutrition”, and it has been an amazing eye-opener. Thank you so much! My diet is already quite a bit like the one you suggest, minus the fermented foods (other than a bit of yogurt). Here’s my question: I just got lab results back indicating very high levels of gliandin antibody; also casein, chicken egg, and soy. I’ve been drinking raw milk and eating pastured eggs, so I’m wondering whether it’s advisable to cut those out of my diet, at least temporarily while I add in the fermented food. I realize you can’t give me medical advice, but maybe you could comment on patients with similar issues and what’s worked for them. Thanks for all you’re doing.
Are chapattis, normally made with wheat sometimes barley or chickpea flour high in carb?
Thank-you
Hello Dr. Cate,
I often use the mircrowave to heat up dinner leftovers. What is your opinion of the microwave? Should I be concerned about radiation or what it does to food? thanks…
Microwave reheating in the appropriate kind of container should not be significantly different from radiant heat reheating.
A chef I recently spoke with suggested that I roast the bones for about 45 minutes, and then begin the stock. This will give it a stronger flavor and a darker color. Will this increase the health benefits too?
A book that may interest you is, “Magnetism and Its Effects on the Living System”, by Davis and Rawls. They discovered that magnetism can change the genetics of plants, animals and humans. The vitamin A deprived pigs experiment (and Dr. John Ott’s work) makes me think light can too.
Roasting generates more complex molecules that enhance flavor, but can also generate unhealthy compounds. Adding antioxidants (fresh veggies/herbs) helps your body deal with those unhealthy compounds. Most recipes call for veggies and herbs that accomplish this.
Hi Dr. Cate
I have had a fatigue problem since i was about 11. It has made life very difficult, especially since for many years i though i was just ‘lazy’ and it didn’t occur to me to try treating it as a medical problem until i was in my 30’s. When i was younger i just pushed through it and still underachieved. I knew i was eating too much sugar, too much caffeine, and just generally way too much junk, but i needed the brief rushes to get through my day, and then i was too tired to cook (and kinda depressed, too).
I have tried all kinds of things – anti-candida diets, countless vitamins and supplements, naturopathy, psychotherapy, meditation (which was extremely helpful, but not for fatigue). I eliminated foods i seemed sensitive too, until there wasn’t much left. I fasted. One-day fasts would leave me feeling much better for a few days, and then i would be back to square one. Tweaking what foods i ate, and when, also helped, but i was still in the hole, not managing to even clean the house. I realized i was on a caffeine yo-yo, brief energy spike followed by a crash, so i quit, and that caused me 2 months of continual exhaustion before i perked up a bit. I started taking a lot of extra fiber, and that helped for a while, and then seemed to make no difference. I take modafinil daily, 100mg, and it also helps but only if my diet is carefully watched, otherwise i’m just as sleepy as ever. Taking more will make no difference if something i ate has wiped me out, and if it does make a difference, it is a sort of wired-yet-tired feeling – i don’t really have more energy, but my mind is racing, like when you have insomnia. Oh – and a few years ago, i started getting urinary tract infections with increasing frequency, until i was getting one every 2 or 3 months.
(Drum-roll:) Until i started your diet.
I first found some other stuff online about fermenting foods, and that was clearly helping. Then i got Deep Nutrition and added raw milk, butter, bone broths, organ meats, and cut out vegetable oil. I was already pretty careful about sugar, but now i watch fruit juice more carefully, too. I really feel a lot better. Much, much better. It has only been about 2 months, so i won’t say i’m out of the woods yet (because i’ve made that mistake before), but i’m hopeful i’ve turned the corner. Most days i take only 50mg of modafinil now, sometimes i even skip it, and still feel pretty good. I actually *want* to exercise sometimes – i haven’t felt like that since i was first taking modafinil, before i developed tolerance. Especially revealing to me – i haven’t had a UTI since i switched, and although it hasn’t been long, that is despite the fact that i stopped taking (ahem) precautions that interfere with, you know, the mood. And we went to the ocean, which usually guarantees me an infection, but not this time!
So thanks for your great work, and your commitment. I look forward to The T.R.I.M. Solution coming out.
One comment – about 8 months ago i started not eating anything at all until after 5 pm. I just noticed that eating in the evening didn’t make me sleepy, but eating earlier in the day would make an hour nap almost compulsory, and leave me feeling even duller all day. I tried moving the 5pm cut-off point to 3pm since i have been feeling better on your diet, but it is still necessary. So, i was reflecting on how you say too much sugar and bad fats cause subtle damage to blood vessels, and i wondered – could the 18 or 19 hours a day i don’t eat be giving my body a chance to clean up some of that damage? It sure seems to like me keeping to that schedule. I assume something about my hormonal setup causes me to not be sleepy after eating in the evening. Even if i continue to improve and can take up regular exercise and more activities, i think i am going to try to stick to the 5pm rule.
Ciaio, Kim
Kim, a long period of not eating forces you to burn fat and also enables your body to clean up some of the glycation that needs to go. Keep up the good work!
That’s good news, Dr. Cate.
Before i saw your reply, i sent in a question for your show with Jimmy Moore on Thursday, about the same after 5 thing i mention here. It seemed to me it must be hormonally related, so i thought it would be topical. He likes the question and says he’ll ask you – hope it is a useful topic for your talk. Looking forward to Thursday.
Kim, thank you very much for the post. I have also had issues with fatigue/”brain fog” for a while now, which has led me to eat very clean – low carb, no processed foods, no gluten etc. However I was still regularly getting tired / needing to take a nap from around 1-3pm, along with just generally feeling worn down.
After seeing your comment for the past 2 days I have not eaten until around 5pm, and then had what I like (including higher cabs than normal) from 5-9pm. It has only been two days but I did not get tired in the afternoon, and I slept well / felt rested in the morning. Really hoping this continues, and that simply not eating during the day is the answer to all the problems that have affected my quality of life for the past few years.
Elsie: Perfect. Congrats!
thank you, that is good, reassuring news. 3-4 days! wow. making a new batch as I type. using less water…we shall see. also, it turns out the last batch thickened when it was refrigerated, gel-ish? so I take that as a boon. I really appreciate your help!
Elise, can you post your recipe for the bone broth? In Deep Nutrition there is only a recipe for chicken broth, not beef broth. I was surprised that nobody posted one here.
We do give detailed instructions on our How To Make Bone Broth Video we did w/ Sean, click here: https://drcate.com/videos-2/
Elsie
If it’s too much water, you’ll still get the benefits. This is my guess as your likely culprit, too, because we it takes hours and hours with the top off simmering it down and down.
I’ve known chefs who cook the bones till they’re soft, but I never did ask if theirs gelled. Still, my guess is that too much time is not too likely to be the issue. We’ve cooked ours for 3-4 days.
Too much heat is impossible, thanks to the boiling point of water.
Let me know if you find a ‘fix’, not that I think you need to.
No, even in the fridge it’s liquidy fluidy.
It only gels when you chill it, normally. Is that what’s going on?
Hi Dr. Cate, I wanted to ask you a question about bone broth/chicken stock too. I’ve been making my own at home and it’s not gelling. I’ve heard that this could be from too much water, too much cooking time or too much heat. If my collagen is breaking down from a too-long cooking time, does that mean I lose out on the benefits? The stock tastes rich and wonderful, just wondering about the gelling and the benefits. Thank you!
Hurd
Check the ingredients list. If it contains actual food (or mostly actual food), then it’s still a decent source of trace minerals and a few vitamins. If it has lots of those long chemically words, then it’s no better than bullion cubes and skip it. Most stores carry at least one decent brand. Wolfgang puck makes an organic broth that is basically just a rehydrated and vastly overpriced bullion cube, so I avoid his brand.
What it won’t have is the miraculous glycosaminoglycan/collagen family of molecules because those can only be derived from bones. You’ll know instantly if you’ve found a brand that does have bones because it will be too gelatinous to pour.
Happy
I think I already know the answer to this. Is store bought bone broth of any value? I know that homemade would be much better but time is a problem.. I guess what I am asking is will it do more harm than good.
Hello! I have a question about bone broth. Could there be any side effects to drinking it (detox like)? I been on a primal diet for about four months but just recently read your book and started eating bone broths but every time I drink it it seems to make me feel tired and sleepy. Is this normal? Thanks a lot!
Yes, that’s totally normal. The broth increases blood flow to the intestine itself and also draws fluid into the lumen of the intestine, which makes your tummy feel very full, too I would guess. So less blood to go to your brain. This is why you should listen to your body and rest; it’s the perfect way to digest and assimilate those nutrients and it’s why I recommend bone broths for dinner not breakfast or lunch. Results may vary, however, and not everyone has the same blood flow reactions and even time of day can change how it affects you so if a breakfast or lunch broth does not make you tired, then you don’t need to rest!