Nuts & Healthy Fats
πΊπΈ USDA DGAπ« Mediterranean
Walnuts
βοΈ Portion: 1 oz (28g / ~1 handful) | βοΈ Appliances: Stove / Oven, Air Fryer
Calories
π₯ 170 kcal
Protein
π₯© 6g
Net Carbs
π₯ 6g
Healthy Fats
π₯ 15g
πͺ 1. Prep & Pre-Treatment
Measure portion accurately on a digital food scale for consistent macro tracking.
πΏ 2. Seasoning & Flavor Profile
Sea salt, cracked black pepper, garlic herb seasoning, or fresh citrus.
π₯ 3. Appliance Cooking Instructions
βοΈ Raw / Lightly Toasted:
Portion 1 oz into meal-prep containers or toast lightly in a dry pan for 2β3 mins until fragrant.
π½οΈ 4. Serving & Plating
Pair with lean protein, fibrous vegetables, or complex carbohydrates according to your active daily workout scaling.
βοΈ 5. Meal-Prep Storage & Reheat
Fridge: 4 days |
Freezer: 60 days
Optimal Reheat: Microwave covered for 60β90 seconds or crisp in air fryer for 3 mins.
Optimal Reheat: Microwave covered for 60β90 seconds or crisp in air fryer for 3 mins.