All nuts contain both healthy fats and protein, making them a valuable part of a plant based diet. But because they are high in calories almonds, cashews, and pistachios for example, all contain 160 calories and 5 or 6 grams of protein per ounce choose varieties that are raw or dry roasted. Nut butters, like peanut and almond butter, are also a good way to get protein, says Penner: « Look for brands with as few ingredients as possible just nuts and maybe salt, » she says.

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