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Quick mid-day snack protein shake:
1 scoop whey protein powder (vanilla or chocolate)
2 tablespoons almond butter
1/4 cup quick oats
1/2 cup Greek yogurt
1/2 cup frozen blueberries
1 cup vanilla or chocolate flavored unsweetened almond milk
1 cup of water
My breakfast omelet:
4 large eggs
1/4 pound (about 113g) ground beef
1/2 cup shredded cheese (such as cheddar, mozzarella, or your favorite cheese)
1/4 cup chopped onion
1/4 cup chopped bell peppers (any color you prefer)
1/2 cup sliced mushrooms
Salt to taste
1 tablespoon butter
Top with salsa
My dietary sources of fat include butter, extra virgin olive oil, raw virgin coconut oil, and lard (baking). I get my omega-3 fats from sardines and salmon.
I lived there briefly and yes, it's boring, but it's peaceful and stable for a South American country. Doug Casey lives there, and Andrew has interviewed him a couple of times.