MILK, preferably organic, 1% or 2% if you are concerned about weight gain. Don’t like milk? Flavor it to your taste with our yummy Milk Recipes.  Milk contains a balance of carbs, protein and fat with easily absorbed calcium making it an ideal food with minimal preparation. 

CHEESE, Cottage & Ricotta (choose low fat if you are concerned about weight gain) and hard cheeses.  We like Manchego, Parmesan Reggiano, and Comte.

Coconut oil, refined and filtered (It does not taste like coconut.)



Heavy cream 

Olive oil 

(a monounsaturated fat):  Have raw in salad dressings and dips as a condiment. Do not cook with it because the fat can easily convert and become more unstable.  And it can become rancid.

We do not recommend any oils that are liquid at room temperature except for olive oil.  You do not want any fat that is a liquid at room temperature because it is a PolyUnsaturated Fatty Acid (PUFA).