Peanuts and Peanut Butter
What can’t peanut butter do? It packs 8 grams of plant-based protein per 2 tablespoon serving, and nuts are rich in heart-healthy monounsaturated fats. Just look for varieties with under 140 mg sodium per serving and no added sugar; the ingredient list should include peanuts and maybe a little salt but that’s it. Whole peanuts in the shell, like GH Nutritionist Approved Hampton Farms Peanuts, are also a great plant-based protein snack and the shells can force you to slow down and eat more mindfully.
Nutrition facts (per 2 Tbsp. serving): 190 calories, 16g total fat, 3g sat fat, 0mg cholesterol, 110mg sodium, 7g carb, 3g fiber, 2g total sugars, 0g added sugars, 8g protein)
Unsweetened Greek Yogurt
Choose Greek yogurt that’s plain and unsweetened, and check the ingredient list to make sure there are at least five strains of bacteria added. One of the best foods for gut health, Greek yogurt contains probiotics which can help build up your body’s beneficial bacteria and support digestion, immunity and more. Non-fat options make this choice a high protein, low carb and low fat food, but opting for 1% or 2% varieties can provide a little fat to help keep you full.
Nutrition facts (per 6 oz. container, non-fat, plain): 100 cal, 0.5g total fat, 9mg cholesterol, 61mg sodium, 6g carbohydrate, 0g fiber, 18g protein