| Avocado | 75g (1/2 fruit) | 120 | 11.0g | Mash onto whole-wheat toast with a squeeze of lime juice and red pepper flakes. |
| Extra Virgin Olive Oil | 14g (1 tbsp) | 119 | 14.0g | Drizzle directly over cooked vegetables, salads, or pasta just before serving. |
| Almonds / Walnuts | 30g (1 handful) | 185 | 15.0g | Keep in a small container for an easy on-the-go snack, or chop into oats. |
| Chia Seeds | 12g (1 tbsp) | 60 | 4.0g | Stir into Greek yogurt or overnight oats and let sit for 10 minutes to thicken. |
| Flaxseeds (Ground) | 14g (1 tbsp) | 75 | 6.0g | Blend a tablespoon directly into your daily protein shake or sprinkle over cereal. |
| Natural Peanut Butter | 16g (1 tbsp) | 95 | 8.0g | Spread onto apple slices or a banana for a balanced sweet snack. |
| Pumpkin Seeds | 30g (2 tbsp) | 170 | 14.0g | Dry-fry in a hot pan for 2 minutes and toss over salads or soups for crunch. |
| Dark Chocolate (70%+) | 30g (3 squares) | 170 | 12.0g | Enjoy a few squares as a satisfying, antioxidant-rich evening treat. |
| Whole Eggs | 100g (2 large eggs) | 155 | 11.0g | Scramble in a non-stick pan with a handful of fresh spinach. |
| Green/Black Olives | 50g (approx. 10) | 75 | 7.0g | Chop up and toss into brown rice or salads for an instant Mediterranean flavor. |