foods with good fats

hey folks,

My brain thinks I eat good food. However, I eat few varieties only. Can someone please recommend me foods with good fats?

Also, what do you think about my workout meal? I've been doing this for almost 3 months now and I gained little.

meal #1 - 6am
1 capsule 980mg of N-3(omega) net total
5-6 eggs where 2 are yolks
1/2 cup oatmeal
1 scoop of ON Whey protein drink(water)

meal #2 - 10am
1 5"x2" sweet potato
1/2 cup cottage cheese

meal #3 - 11am
3-4 cups of carbonara or spaghetti
5g creatine

*** 1 hr WORKOUT ***

meal #4 - 2pm
24g of ON whey protein drink(water)
10 oz chicken breast
1 cup steamed brocs
1 5"x2" sweet potato

during my travel at home(on train), I eat like 20-30 raw almonds

meal #5 - 6pm
1 capsule 980mg of N-3(omega) net total
24g of ON whey protein shake along with banana, 1-1.5 tbsp peanut butter, 1/2 dry oats, 1.5 cups milk
10 oz chicken breast(sometimes steak)
1 cup steamed brocs
1 5"x2" sweet potato

meal #6 - 9pm
1 slice of 100% whole grain bread and 1 tbsp of peanut butter

Any help would be greatly appreciated.

 

foods with good fats

Food names are irrelevant. Post numbers. Fats: olive oil, nuts, avacado, fish

 

foods with good fats

Is this real life?

this

 

foods with good fats

I didn't realise sweet potatoes were cuboids.

 

foods with good fats

Yup. Why? That's an estimate, 5" long, and 2" diameter

 

foods with good fats

I just realized why he asked that question based from your post. He could be into carpentry

 

foods with good fats

Generally accepted that all fats are good minus trans. Also it is generally accepted that your fat intake should be varied and consist of roughly 33% of each mono/poly/saturated fats.

 

foods with good fats

Yes, I know you were talking about the meal critique when asking for numbers, but I still found the quoted humorous.

 

foods with good fats

How many awesome threads do you have going right now op?

 

foods with good fats

I like whole milk, fatty cuts of meat, salmon, and walnuts for fats.

I took a look at Meal #6. It looks more like a snack rather than a meal to me. Any particular reason why you eat six meals, or is it just personal preference. Personally, I would try to combine all that into fewer meals so each meal feels like a feast.