Rich plant-based protein sources include tofu, chickpeas, and peanuts, which are legumes. However, many other vegetables can offer a good protein boost per calorie. Protein is an essential nutrient.

Monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids, are both healthy fats. Fatty fish, olive oil, and chia seeds are some of the best sources of healthy fats, but ...