A High Protein Diet Plan To Get In Shape - Ultimate Guide 

#4 Peanuts

Benefits: Studies have shown that peanuts play a vital role in reducing bad cholesterol and increasing good cholesterol in the body. Being rich in antioxidants, peanuts go a long way in maintaining cardiovascular health while also reducing the risk of cancer.

Nutrients: 100 grams of peanuts contain around 570 calories along with 49 grams of fat, 16 grams of carbohydrates and 26 grams of protein. Furthermore, peanuts are a rich source of vitamins B-6, B-9 and E along with magnesium, iron, copper, zinc and calcium.

Quantity to be taken: 1/2 cup (around 70 grams) of peanuts per day.

Alternatives: Almonds and other nuts.