1. Yes, to get the correct hormonal response you'll need to have Zone balanced proportions of protein, carbohydrate and fat each time you eat. response. If 4P, 4C, 4F is too much food for you at one sitting, try more frequent smaller meals, but keep those Zone proportions in place. Try 2P, 2C 2F or 3P, 3C, 3F. Be sure to get you full block requirement each day.
2. Almonds should not be used as a protein substitute in a Zone meal or snack. Plant foods are not considered as protein for Zone meals or snack because availability of plant protein to be absorbed in the human digestive tract varies. Zone cookies, bars and shakes are my choice for easy portable Zone meals and snacks that don't require refrigeration.