Try it: If you normally have low- or no-fat dairy, upgrade it and see how you feel. For instance, grab some full-fat Greek yogurt you can top with fruit, nuts, and granola, or have some chocolate whole milk as a post-workout snack.
The scoop: Hemp seeds are a lovely, underrated little seed. They have a nutty taste, creamy texture, and 15 grams of fat in a serving (3 tablespoons), plus 9 grams of protein to boot.
Try it: Sprinkle these seeds wherever you could use some extra flavor, texture, fat, and protein—oatmeal, salads, cereals, grain bowls, pasta, avocado toast, you name it.
The scoop: There are many delicious forms to enjoy coconut in—milk, cream, water, oil, fresh meat, and dried flakes. Sweetened or unsweetened shredded coconut flakes pack 8 grams of fat per ounce, and a lot of tropical flavor.
Try it: For extra fragrant and lightly crispy coconut flakes that are delicious on pretty much everything, toast in a skillet or under the burner for a couple of minutes until light golden-brown. Keep a close eye so they don’t burn.
The scoop: When you’re thinking about fish full of healthy fats, it’s easy to forget about anchovies. One small can (2 oz.) or these briny little fishes, drained, has 4.5 grams of fat—more if you don’t completely drain them—plus a whopping 13 grams of protein.
Try it: Anchovies are fantastic on pizza, pasta, salads—anywhere you can use a salty punch.
The scoop: Pumpkin seeds, or pepitas, have 13 grams of fat per ounce—along with 7 grams of protein and quite a bit of the minerals iron, magnesium, phosphorus, copper, and manganese.
Try it: Roasted and salted pumpkin seeds are great for munching on all by themselves, sprinkled on soups and salads, or made into a pesto.
The scoop: Macadamia nuts are itty-bitty tropical fat bombs, packing 22 grams of the stuff per serving (1 oz., or 10-12 whole nuts). They’ve also got a nice amount of protein at 7 grams.
Try it: It’s hard to improve on a handful of raw or roasted macadamia nuts, because they taste simply divine. But you could also grind some up for some macadamia-crusted fish, or try making some delicious macadamia nut butter.
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