Pumpkin seeds

This food is energy-dense: rich in healthy fats (49 g per 100 g) and protein (30 g). Ideal as a snack to cover the high calorie needs of a bulk — but its calorie density means watching portions if you are tracking weight.

Rich in fat, it fits better into meals away from training and is eaten in small amounts: it is the kind of food whose portion you measure to keep your calorie total in check.

With 6 g of fibre per 100 g, it also boosts satiety — an asset for holding a calorie deficit without hunger, and a support for digestion.

In practice: about 83 g of pumpkin seeds provide 25 g of protein. Use the portion calculator above to fine-tune the amounts to your meal and goal.