By Manish Choudhary
A grain high in protein and fiber, good for salads or sides.
Healthy whole grain for dishes like stir-fries or with veggies.
Spinach, kale, and others, great for salads or cooked dishes.
Black beans, chickpeas, lentils—add to salads, soups, or as a meat alternative.
High-fiber grain for breakfast like oatmeal or in baked goods.
Protein-packed snack or for sauces and smoothies.
Versatile protein source for breakfast or cooking.
Fatty fish with omega-3s, great baked, grilled, or broiled.
Almonds, walnuts, chia, flax—good for snacks or toppings.
Low-calorie fruits rich in vitamins—eat fresh, add to yogurt or desserts.