Beans

Beans are a great way to get low-fat, low-calorie protein that already has the fiber and carbs mixed in. A single cup has around 15 grams. That’s two to three times more than rice or wheat. It’s especially good for a protein building block called lysine that you might not get enough of if you’re a vegetarian. Cook a savory, protein-rich vegetarian stew with lentils, onions, carrots, tomatoes, and chili powder.