10 Ways to Add Coconut to Your Diet

By Neghar Fonooni

Fat is so fabulous!

We here at Girls Gone Strong know how important it is to include healthy fats in your diet, such as avocado, coconut, nuts, and seeds—and let me tell you, we love us some fat! We really, really do. Coconut is one of my personal favorites, not just because it's delicious, but because it is a superfood rich in fiber and antioxidants. Coconut is also a great source of medium-chain fatty acids, which actually promote fat loss—so eating fat helps you lose fat.

Plus, the taste and smell of coconut make me feel like I'm on a beach somewhere, soaking up the sun and listening to the gentle crash of waves. So today, in honor of summer and all things tropical, we're going to share with you some of our favorite ways to include coconut into your daily nutrition. If you can't get to an island, bring the island to your kitchen!


In your shakes

Coconut milk is a great base for protein shakes. All you need is a 1/4 cup of full fat canned coconut milk mixed with 1/4 cup cold water. Shredded, unsweetened coconut is a delicious top-off for a tropical shake, such as this one courtesy of GGS owner, Molly Galbraith:


Pina Colada Protein Shake

  • 2 scoops vanilla low carb protein powder
  • 2 oz unsweetened coconut milk
  • 1/4 cup pineapple chunks (either fresh or “no sugar added” if canned)
  • 8 oz water (more for a thinner shake, less for a thicker shake)
  • Crushed ice
  • 1-5 drops coconut extract if desired for extra flavor

Calories: 450
Pro: 50 grams Carbs: 22 grams Fat: 16 grams Fiber: 3 grams

On your meat

Mix shredded, unsweetened coconut and coconut flour to make a perfect crust for chicken or fish. This baked tilapia recipe is one of my favorites.


Use coconut oil as a marinade for meat in place of olive oil.

Make a coconut curry with raw organic coconut butter, coconut milk, curry, spices, and whatever you've got in your fridge! This is one of my favorite recipes.

With your veggies

Coconut oil gives an amazingly rich taste to roasted veggies, especially cauliflower and brussel sprouts. All you need to do is melt a little coconut oil, toss with raw veggies, and roast! It doesn't actually taste like coconut, but is a deliciously healthy way to eat your veggies.

One of my favorite ways to eat raw veggies is with coconut almond dip. It started out as an experiment, but I have gotten so many compliments on it, that it's now a staple recipe in my kitchen.


In your sweet treats


Almond butter protein mash is one of my go-to evening treats. Just mix 1 tbsp of almond butter and 1 scoop vanilla protein, adding coconut milk or water as necessary for texture. Then top with shredded or flaked coconut.

Roasted coconut flakes was something I used to eat just about every night. Simply toss unsweetened coconut flakes in a medium/high pan until golden, and mix in cinnamon and a pinch of salt while still warm. There is actually a fantastic recipe for "coconut chips" in the paleo (and Whole30 approved!) cookbook, Well Fed.


We would love to know other interesting ways you incorporate coconut into your diet. Share your favorite tips and recipes with us in the comments below!

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About the author:  Neghar Fonooni

Girls Gone Strong co-founder Neghar Fonooni is a fitness and lifestyle coach, writer, entrepreneur, veteran, wife, and mom. Neghar’s mission is to help women all over the world live fit, happy, empowered lives without stress and shame. Learn more about Neghar on her website, and connect with her on Facebook, Instagram, and Twitter.

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