How to add MUFA to Breakfast, Lunch, and Dinner for weight loss?

Eat MUFA for Breakfast, Lunch, and Dinner.  Photo Credit:  Jeff Kubina

After writing my Flat Belly Diet Eat MUFA for Weight Loss post, I continued to do more research. Some people asked me,

How do I add MUFA (mono unsaturated fat) at every meal?

Basically, try to add: Avocado, Canola oil, Olive Oil, Nuts like almonds, cashews, pecans, and peanuts, Olives, Peanut butter and peanut oil, or Sesame seeds to your diet.

One of the best ways is to try to mix and optimize those ideas. For example: Traditional pesto is made from pine nuts, olive oil, basil, parmesan cheese. What a tasty way to get MUFA.

Here are some more specific ideas for each meal:

MUFA Breakfast Ideas for weight loss

  • Add Avocado in omelet
  • Spread Peanut butter on toast, bagels, english muffins, or apples
  • Sprinkle Almonds (nuts) on top of pancakes, waffles, and even french toast
  • Mix nut-based granola in your yogurt
  • Blend Flax Seed Oil with your favorite fruit smoothie
  • Add Sunflower seeds, Walnuts, or Pecans to your cereal or oatmeal

MUFA Lunch & MUFA Dinner Ideas for weight loss

  • Toss sliced avocado, chopped olives, or sliced nuts in your green leaf salad
  • Pour Oil Based Dressings on top of your salad specifically Olive Oil, Sun Flower, or Peanut Oil
  • Add avocado to a Mexican chicken or black bean soup
  • Instead of croûtons, add nuts and seeds to your or soup or salad
  • Add nuts to stir fry dishes
  • Ask for Olives in your Enchiladas or other Mexican Food.
  • Dribble Pesto sauce over a small bed of noodles
  • Add a dollop of pesto to dishes such as tomato soup or baked potato
  • Stir olives into your red pasta sauce
  • Sprinkle nuts on cream-based soups like tomato-basil, butternut squash soup, etc.
  • Add Avocado to your deli sandwich (Jimmy John’s is great for this)
  • Top your Chicken Sandwich, Turkey Burger, or Small Hamburger with Guacamole

MUFA Snack Ideas for weight loss

  • Eat Raw Nut based Trail Mix.
  • Spread Olive tapenade on a cracker or crostini
  • Spread Avocado and cheese on a cracker
  • Dip apples or celery in Peanut or almond butter
  • Have an Olive Loaf Bread slice with olive oil

Remember, the key here is you need to keep your quantity of calories down for maximum benefit.

As I detailed in my MUFA weight loss article, Nuts, Avocados, and Oils are all high calories foods. Yet, they are very filling so you need less food at your meal. Try to strive for 400 calorie meals with a vegetable and protein rich diet.

Now that you know my MUFA ideas, What’s your favorite MUFA meal idea?

Photo Credit: Breakfast, Lunch, Dinner via Flickr, by: Jeff Kubina
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29 thoughts on “How to add MUFA to Breakfast, Lunch, and Dinner for weight loss?”

  1. I am currently deployed how could I add some of the things to the food I have here since i can’t get some well most of the food on here?? I am trying to lose 30 lbs in 6months before I come home. Any help??

  2. @Sunnie: Good question. It’s a difficult to answer your question without knowing what foods you do have.

    Losing 30 lbs in 6 months. Let’s think about that: 6 months * 4 weeks/month = 24 weeks.

    A safe weight loss is usually 1 to 2 lbs a week. So your weight loss of 30 lbs falls definitely in between that. 24 lbs to 48 lbs.

    In addition to Mufa, My next best suggestion is make sure you are eating protein at every meal.

    Then, lower your total eating calories to an acceptable level. basically, 250 calories less than your activity level.

    For women, that’s usually 1500 to 1800. For Men, that’s usually 1800 to 2000. However, it really depends on your level of activity.

    No miracles, Just simple work. Eat Properly and exercise.

  3. Been on the MUFA diet since January 1, 08. Lost 20 lbs. Never hungry, Love a single square of 60 % cocoa for a snack or dessert. Make killer Oatmeal with almonds, fruits, an skim milk. Thanks for your ideas.

  4. @Judith: You are welcome. I’m glad to hear your weight loss is going so well. Keep it up. It’s amazing what proper size portions with good food such as nuts, avocado, olive oil, or chocolate can do for one’s physique!

  5. i am 42 yrs old and i have multiple sclerosis i can no longer do arobic exercise so loosing weight is near impossible from a wheel chair any suggestions

  6. @Vickey:

    Well, I have to say I am not a doctor. So, the first thing I’d suggest is visit with a trained doctor/nutritionist/fitness-professional (ideally all of those rolled into one person).

    Having said that, you’d like to have No aerobic exercise, huh? well then: I’d recommend anaerobic exercise. In other words, Weight Lifting. In fact, I’d recommend High Intensity Interval Training with Weights.

    Weight lifting with medium level weights using a 4 second up/down repetition for 10 reps each can increase your strength and improve your metabolism. Many weight exercises can be adapted for wheel chair bound individuals.

    Additionally, Eat a proper diet.

    I’d recommend reading the Cardio Free Diet to see if that could be adapted to your demands. But above else, due to my lack of knowledge with regards to multiple sclerosis, I do recommend seeking medical attention before attempting any changes in diet or exercise.

    Here are a couple of links you might want to look at:

    Exercises for people with MS

    Exercise & MS

    Let us know how else we can help.

  7. I’ve gained so much weight since having my daughter 10 yrs ago. I was a healthy uk size 10 and am now a unhealthy uk size 16/18. I have no will power whatsoever, can you help me with meal ideas as I dont have a clue were to start. Thank you x

  8. I started adding MUFA’s to my diet on September 19th as well as added walking (high/low intenesity) and occasionally hiking for 1 hour 5 to 6 times a week. Since Sept 19th (2 1/2 weeks ago) I have lost 5.5 pounds, maybe about an inch (I still have to measure), sleep better, and feel better.

    For breakfast I usually have half of an avocado mashed/spread on half of a Thomas’ 100% whole wheat bagel. Then snack on some walnuts or almonds between breakfast and lunch, sometimes no snack because I’m not hungry.

    For lunch I usually have half of Thomas’ 100% whole wheat bagel, spread with 1/2 an avocado, and/or 1 can of sardines or chicken of the sea prepacked/cooked salmon in water drained/mixed with yellow mustard..mmmmm. Yum.

    Between lunch and dinner I snack on an orange, banana, or grapes (I vary) and then a few hours later some walnuts or almonds to tie me through until dinner.

    For dinner I generally have anything grilled, mostly a Wendy’s grilled chicken go wrap, or pesto pasta (whole wheat pasta) mixed with cooked tomatos, onions, and garlic (omg, this is fantastic by the way).

    I also drink 2+ liters of water a day because I suddenly have found a love for water…and I am not dehydrated. In addition, a take Balanced B-100 complex once a day for energy.

    I feel great, am losing weight, and inches!

  9. @Mitzy. Great News. Thanks for sharing. In the beginning, you’ll lose weight quickly, then you’ll level off and hit a plateau which you’ll have to work through.

    Please touch back and let us know how you’re doing.

  10. Oh, I forgot to add…the total calories usually average around 1600 calories give or take a hundred or so before dinner…after dinner around 2000…but I DO cardio for 1 hour 5 to 6 days a week and am staring strength training on the days I don’t do cardio for 20 minutes, then I’m wiped out.

    Apparently my metabolism has been kicked up, because I get really hot when I sleep and get quite hot during the day…so not long sleeves or long pajamas for me. I sweat a lot more too, so I know my calorie intake is just enough!!!

  11. Heya delighted to get my hands on all of the MUFA’s, I’m almost at my target weight, was wondering how much of these MUFA’s is too much or is there such thing as too little. If you could let me know I would really appreciate it thanks a mill.

  12. It’s been since October 3rd since I posted on your site. Today is January 13, 2009. As I posted before, I started MUFA’s on September 19, 2008. I haven’t walked in a month and a half…and kinda of went off the MUFA’s since I had a lack of moolah and a job loss, but the amazing thing is that I didn’t gain in either inches or weight. I simply have just stayed the same! So this is a good sign. As of today, I am back on my MUFA’s…

    From September 19, 2008 to January 13, 2009

    Height 5′ 6″
    Lost 8.5 pounds
    Lost 0 inches off my bust (a good thing)
    Lost 2 inches off my waist
    Lost 1 inch off my hips

    Originally a size 20, down to a size 16.

    I am realizing that its not how much I weigh, it what my measurements are. My waist to hip ratio is a 10 inch difference…0.787 which is within the health range….and still considered attractive.

    It feels good that guys still find me attractive at my current size. At least I am evenly proportioned and guys still tend to want to take me home 😉

  13. @Mitzy: That is just great to hear. Everyone is different, and weight is definitely not the only measurement we want to use for biometrics, but it is an easy one to point to. it’s a little bit more difficult to measure your sizes as often as it is to stand on a scale. Keep us posted.

    Remember: MUFA’s are not a magic pill. They only help keep our diet straight, eat too much, and you are still over-eating. Good Luck.

  14. I just found your helpful web site! I have been on the flat belly diet with Mufas. I wonder when I eat Kraft fat free Catilina dressing,it says that it is made with Safflower oil. Does that count as my Mufa,or do I have to add some oil? Sharon

  15. I first heard about the MUFA way to lose weight about 4 years ago. At that time, all berries, all beans and sweet potatoes were also included as MUFA foods. I’d gained SIXTY pounds in SIX months, because of 2 new head meds I’d started taking. I took it all off in only 7 months, (and I can’t exercise because of a disability) using those foods. Well, the drug poundage has returned, but it’s ‘only’ 25 pounds this time. Is it still okay to use those additional foods? Thanks so much for your time.

  16. My favorite quick MUFA snack is a slice of Pepperidge Farm 100% Whole Wheat Bread, toasted and spread with a wedge of Laughing Cow cheese and 1/4 of an avocado. This adds up to about 220 cals or so, and is so good! I actually find myself craving it, which is very helpful 🙂

  17. I’ve gained so much weight since having my daughter 10 yrs ago. I was a healthy uk size 10 and am now a unhealthy uk size 16/18. I have no will power whatsoever, can you help me with meal ideas as I dont have a clue were to start. Thank you x

  18. 44 yr old female who started my diet when I was at 380 #s in ’06. Now in 2010 I am 222#. No set diet no gyms just walking and dropping portion size. Now I wish to lose more and it is not working. Calorie intake for the day, minus excersize calories is about 1300. I walk 7 days a week for 7 miles at 3.5mph. On Sundays I would allow myself anything and as much as I wanted to eat. My weight keeps going up. Before I Never could have walked 7miles. Why is my body not able to handle just one day cheating? Tell me what to do please. Thank you

  19. My only question is they tell you to cut out salt in the flat belly diet but then encourage you to add olives for the MUFA …. that seems counter-intuitive.

  20. So I worked it out and this smoothie contains 500 Cals if you are trying to lose weight on a 1200 cal per day restricted diet this smoothie would not be the way to go, have you thought about the green smoothie?

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