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“Healthy fats” usually means prioritizing monounsaturated and polyunsaturated fats over saturated and trans fats. Olive oil, nuts, seeds, avocado and fatty fish are common sources, but all fats still provide about 9 calories per gram.
Saturated, monounsaturated and polyunsaturated fats are families of fatty acids with different chemical structures. In practical nutrition, the main distinction is that monounsaturated and polyunsaturated fats are generally favored, while saturated fat is limited and preferably replaced with unsaturated fat.
Avocado contains about 14.7 g fat per 100 g: roughly 9.8 g monounsaturated, 1.8 g polyunsaturated and 2.1 g saturated. Oleic acid is the dominant fatty acid.
Animal proteins generally have high digestibility and favorable essential-amino-acid profiles. Plant foods can fully meet protein needs with adequate variety and also provide fiber that meat, fish, eggs and dairy lack.
Tempeh, tofu, seitan, soybeans and legumes are easy to use as the protein center of a plant-based meal. Nuts and seeds add protein, but their usual servings are smaller.