cashews, almonds and other nuts are pretty high in fat. they're good in smaller amounts but probably not a good "staple" with weight loss in mind. In the US (a

cashews, almonds and other nuts are pretty high in fat. they're good in smaller amounts but probably not a good "staple" with weight loss in mind. In the US (and Canada?) protein powder from costco is a good deal, basically any type works - whey is common but also pea-protein is common. i personally don't eat meat so typically get protein from rice/beans, soy, wheat gluten, dairy, etc